What every woman needs to know about breast health

Breast health - what you need to know

Everyone knows a woman who has faced breast cancer—a mother, sister, friend, or colleague. It’s a stark reminder of how common the disease is, making it even more important to prioritize breast health and early detection. Fortunately, by staying proactive with simple habits and proper nourishment, you can support your breast health and catch potential issues before they become serious concerns!

Whether you’re looking for natural ways to support your body or reduce your risk of breast cancer, a preventive approach is the best step forward. We’re diving into a few essential practices for breast health—from lymphatic care to nutrition, supplements, and more.

Supporting your lymphatic system: Your body’s natural detox

Your lymphatic system is a key player in breast health. It helps flush out waste and toxins from your tissues, keeping everything in balance. It doesn’t have a pump like the heart, so it relies on your movement and healthy habits to function well! Here’s how to keep things flowing:

• Movement is key: Whether it’s a brisk walk, a yoga session, or bouncing on a mini-trampoline (also known as rebounding), gentle exercise keeps lymph fluid circulating.
• Lymphatic massage: Consider doing a self-massage to help stimulate lymph drainage, focusing on the area around the breast, armpits, and collarbone.
• Dry brushing: Before you shower, use a natural bristle brush to gently stimulate the skin and lymphatic system in a circular motion toward your heart.

Metabolizing estrogen: Foods that make a difference

A major factor in breast tissue health? Your body’s ability to metabolize estrogen properly. Excess estrogen is linked to an increased risk of breast cancer, but certain foods can help your body eliminate it more effectively.

1. Cruciferous veggies: Broccoli, cauliflower, Brussels sprouts, and kale contain compounds like DIM (diindolylmethane), which support estrogen metabolism. Boost your DIM with our cauli tabbouleh.
2. Flaxseeds: These are rich in lignans, which help bind excess estrogen and encourage its elimination. Add ground flax to your smoothies, oatmeal, or baked goods. Our seed cycling mixes make this a breeze!
3. Leafy greens: High in fiber and antioxidants, greens like spinach and Swiss chard support liver health, playing a crucial role in hormone detoxification. Rainbow wellness shots, anyone?
4. Fermented foods: Sauerkraut, kimchi, and yogurt provide beneficial bacteria for gut health. They help break down (and remove) excess estrogen. We love adding a forkful of kimchi to this breakfast ‘poke’ bowl.

4 supplements for breast health

In addition to food, a few targeted supplements can help optimize your breast health—in turn, supporting hormone balance:

• DIM (Diindolylmethane): As mentioned, DIm is found in cruciferous vegetables. DIM supplements can support the breakdown of estrogen into less harmful forms.
• Omega-3 fatty acids: These healthy fats (found in fish oil or flaxseed oil), can reduce inflammation and balance hormones.
• Vitamin D: Studies show that women with higher levels of vitamin D have a lower risk of developing breast cancer. Yearly or bi-yearly blood work will help you determine the right vitamin D dosage (most women need a higher dosage in the winter and less in the summer).
• Magnesium: This mineral helps with hormone balance and supports healthy breast tissue. Along with beeyavibe, foods rich in magnesium include nuts, seeds, and dark leafy greens.

Chat with your healthcare provider before adding new supplements to your routine.

Breast self-exams: How (and when!) to check In

Knowing your breasts—what’s normal for you and how they change throughout your cycle—is one of the most important aspects of early detection. To get started, follow this simple self-exam guide:

1. Pick a time: The best time to perform a self-exam is a few days after your period ends (follicular phase), when your breasts are less tender and swollen.
2. Visual check: Stand in front of a mirror with your arms at your sides. Look for any changes in shape, size, or skin texture (such as dimpling or puckering). Also, check for nipple discharge.
3. Physical exam: Use the pads of your fingers to gently press on your breast in a circular pattern, starting from the outer edge and working toward the center. Feel for any lumps, thickening, or changes in texture. Be sure to check the area around your armpit as well.
4. Don’t panic: If you find a lump or notice a change, stay calm. Most lumps are benign, but schedule a visit with your healthcare provider for a professional opinion.

Breast cancer risk assessment: Taking a personalized approach

Curious about your personal breast cancer risk? The National Cancer Institute provides a helpful tool for understanding your risk based on individual factors like age, family history, and reproductive health. You can take the assessment here.

This tool helps you take a more proactive approach to your breast health. While it’s not a diagnostic tool, it can offer insights into whether you should consider additional screening or genetic counseling.

Be proactive

To bring this full circle, everything from eating a hormone-friendly diet to caring for your lymphatic system are essential for supporting breast health. Do your best to stay proactive by performing regular self-exams (and using tools like the breast cancer risk assessment!). Make breast health a priority in your wellness routine—it’s a small habit that can make a big impact.