What is breast health and why is it important?

Nutrition and holistic health practices are very important for maintaining breast health, via hormonal balance.

Changes in hormones cause changes in breast tissue that can lead to breast discomfort in some individuals. Breast pain, also called mastalgia, is a common condition. It can also be independent of hormonal changes in the cycle. Sometimes pain not associated with the menstrual cycle can come from surrounding muscles or tissues rather than from the breast tissue itself. Although mastalgia is very common, it should be investigated by a medical professional if it is a cause for concern, namely changes in severity or occurrence for a long period of time. Sometimes pain not associated with the menstrual cycle can come from surrounding muscles or tissues rather than from the breast tissue itself.

What can disrupt breast health?

Breasts develop due to an increase in oestrogen at the time of puberty. Oestrogen is the hormone which instructs cells to grow.

Two of the most common causes are hormone fluctuations and non-cancerous lumps in the breast.

Hormone fluctuations:

During a menstrual cycle, fluctuations in oestrogen and progesterone occur. An imbalance of these hormones may cause breasts to feel swollen and uncomfortable.

Breast cysts:

Breasts can undergo changes known as involution. This is when breast tissue is replaced by fat tissue. A side effect of this is the development of cysts and more fibrous tissue. These are known as fibrocystic changes or fibrocystic breast tissue.

Sometimes fibrocystic breasts can cause pain, but may also be painless

While fibrocystic breasts don’t always cause pain, they can. These changes are not usually a cause for concern.

Breast Cancer:

Breast cancer can have several symptoms, but the first noticeable symptom is usually a lump or area of thickened breast tissue.

You should also see a GP if you notice any of these symptoms:

a change in the size or shape of one or both breasts

discharge from either of your nipples, which may be streaked with blood

a lump or swelling in either of your armpits

dimpling on the skin of your breasts

a rash on or around your nipple

a change in the appearance of your nipple, such as becoming sunken into your breast.

Breast cancer is often divided into either:

non-invasive breast cancer (carcinoma in situ) – found in the ducts of the breast (ductal carcinoma in situ, or DCIS) which has not spread into the breast tissue surrounding the ducts. Non-invasive breast cancer is usually found during a mammogram and rarely shows as a breast lump.

invasive breast cancer – where the cancer cells have spread through the lining of the ducts into the surrounding breast tissue. This is the most common type of breast cancer.

Other, less common types of breast cancer include:

invasive (and pre-invasive) lobular breast cancer

inflammatory breast cancer

Paget's disease of the breast

The most important thing to do for the prevention of cancer is to create a healthy environment in the body so that cancer is less likely to develop and grow.

Nutritional therapy works to balance many different systems in the body

Balance Hormones:

Balance insulin: Insulin resistance can lead to a high level of circulating insulin, which may be linked to weight gain associated with cancer development.

Balance oestrogen: oestrogen is a growth hormone, controlling it is needed for good breast health, reducing fibroids and swelling and reduced breast cancer risk.

Top foods to manage oestrogen:

• Cruciferous Veg
• Flax Seed
• Fish Oil
• Fibre

Phytonutrients:

These components help plant foods survive in nature and have been found to help our bodies thrive. There are many potent phytonutrients in food which can strengthen the immune system, to reinforce our protection against cancer.

To get more phytonutrients in your diet, eat a rainbow of fruits and vegetables every day: red, orange, yellow, green, blue, purple, and white/tan foods all have different phytonutrient components, which are essential for good health.

Breast Health Top Tips:

Focus on whole foods. Whole foods are non-processed foods. Whole foods are nutrient-dense, high in vitamins, minerals, and phytonutrients to promote health. These foods will also help to prevent insulin resistance (see previous).

Get 3-5 hours of exercise per week. Aim for 45 minutes, 5 times per week. This helps keeps hormones in check.

Aim for 30 grams per day of fibre. High-fibre goods include vegetables, fruits, beans, nuts, and seeds (such as ground flax seeds), and whole grains such as brown rice, quinoa, and buckwheat.

Have protein at every meal or snack of the day. Good protein sources include fish, lean poultry, beans, nuts, eggs, and whole or fermented soy foods. Ensure you have a good balance of plant protein sources in the diet too.

Get 7-9 hrs of sleep per night to support the immune system and support blood sugar levels, these are important factors for preventing cancer.

Avoid excess toxic exposure in the following ways: See our article of hormone disruptors.

Avoid pesticides and herbicides. Try to eat organic where possible

Choose organic products for the garden and home

Avoid plastic bottles (especially #7 that has BPA), instead a reusable stainless-steel or glass water bottle, and store food in glass containers

Look for body-care products free of parabens and phthalates

Limit your alcohol intake. Allow at least 3 days between drinking alcohol.

Cruciferous vegetables help the body detoxify toxins and oestrogen. Ideally, try to get 1-2 servings of cruciferous vegetables each day. Cruciferous vegetables include:

Broccoli

Cauliflower

Cabbage

Kale

Other Top Foods for Breast Wellness:

Broccoli

Green tea – organic

Blueberries and other organic berries

Pomegranate

Beans and legumes

Ground Flax Seed

Garlic and Onions

Fatty fish like salmon and sardines (Fish oil - omega 3: vegan)

Seaweed and Nori

Supplements for breast health:

Try Vitamin D: Liquid Vitamin D3 (1000IU per drop)

Those with low levels of vitamin D may run a greater risk of developing breast cancer, and breast cancer survivors with low vitamin D levels may have a greater risk of disease recurrence. Research also suggests that high vitamin D levels are linked to better breast cancer survival rates[i].

The best source of vitamin D is from the sun, so people who don’t get a lot of daily sun exposure can be deficient in vitamin D. However, please remember to apply sunscreen to lower your risk of skin cancer.

Try a Multivitamin: O.N.E. Multivitamin (ONE Multi) (60 Caps)

A regular multivitamin may help you get essential vitamins and minerals to improve your overall health.

Try Green Tea Extract: Green Tea 500mg

Is one of the most important anti-cancer. It is suggested by studies to protect against cancer and reduce inflammation which is connected to cancer risk and can also reduce blood sugar, anxiety and brain fog[ii].

Try Curcumin: Curcumin (60 Capsules)

Curcumin is an antioxidant compound originating from turmeric. It has amazing anti-cancer qualities [iii].

Try DIM: DIM Ultra (60 Caps)

DIM (3,3'-diindolylmethane), has been shown to have hormone-balancing capabilities. It has been shown to be protective against breast cancer[iv].

Try Probiotics: Your Flora Regenesis (60 caps)

Take probiotics. The right balance of bacteria in your digestive system helps with the mobilization and detoxification of oestrogen and other toxins.

For further information on breast health see our article about Breast Tenderness, or contact our Nutritional Therapy team team for one to one advice.