It’s no secret that I struggle with breast health, going through a terrifying phase of breast biopsies to rule out a cancer diagnosis in 2019.  And because I have extremely dense breast tissue, along with being 10% Ashkenazi Jewish and having a paternal grandmother who passed away from breast cancer, I’m in the unsettling camp of increased risk for breast cancer.  So as we come off the month of pink ribbons everywhere, I wanted to share some of the things I’ve been learning about breast cancer prevention.

This is PART I of a two-part post.

Although breast self exams, thermography scans, mammograms, ultrasounds, and biopsies may be endorsed as our first lines of defense, they are really early detection tools, not risk factor prevention tools.  Lifestyle changes are where true prevention lives.  Though we cannot change our family histories or genetics, the American Cancer Society shares that only 5-10% of all cancer cases are actually related to genetics.  That means that up to 95% of cancer cases are linked to lifestyle choices, which means we have the power to influence our outcomes.

I’m sure I don’t have to share about how frighteningly common a breast cancer diagnosis is, but I will anyway.  One in eight women.  1 in 8.  It’s the most diagnosed cancer in the U.S., next to skin cancer.  Research is showing, though, that there are many lifestyle choices we can make to eliminate or reduce our exposure to risk factors, and I believe us mamas, grandmothers, aunts, sisters, friends, and caretakers are so very worthy of the effort.  Not only for ourselves to fulfill our individual and collective purposes, but also so that we can positively lead and influence and raise up the next generations.

I’ve been extremely intrigued by the California research that resulted in a newly-published report called Paths to Prevention: The California Breast Cancer Primary Prevention Plan, which is the “first-ever, comprehensive agenda for preventing breast cancer.”  Though the 398-page report shares an overwhelming amount of information, I am particularly interested in the 23 categories of risk factors (and intervention recommendations) they discovered, based on current scientific literature and references.  Because although I fully believe that environmental & household toxins, as well as lifestyle choices, impact our risk of developing all kinds of disease, it was fascinating and validating to see it all compiled together in regard to breast cancer specifically, along with loads of references to back up the findings.

Though the authors note a total of 23 risk factors, I want to bring attention to the 16 that seem, to me, the most actionable in our lives.  All 23 risk factors are super fascinating and worthy of attention, but a few are social justice issue that are not as easily mitigated with individual lifestyle changes.  Of course, that does not mean that it is easy to make these lifestyle changes, I know fully.  In fact, I willingly agree that it’s impossible to completely eliminate our risk of any disease through lifestyle choices.  But I strongly encourage readers to check the list over and consider making just one change.  Pick the lowest hanging fruit for you.  Even just one change can make a difference!

1. Alcohol Consumption.  It’s well-documented that drinking alcohol is associated with lots of bad health outcomes, including breast cancer specifically.  More drinks equal more risk, so it’s important to consider reducing intake.
2. Chemicals in Consumer Products. Oh man, where to start with this? I’m thankful that exposure to chemicals and toxins is being included as a risk factor for breast cancer, because it’s so often overlooked.  But the truth is that chemicals and toxins found in household cleaners, everyday products like candles and room sprays, personal & body care products, nail polish, makeup, soaps, etc. are a huge concern because the effects are cumulative.  That means they add up in our bodies over time.  There are so many hormone disrupting chemicals in commonly-used products, it’s difficult for our bodies to detox them out!  With hormone imbalances being a huge contributor to breast cancer diagnoses, it’s vital that we take this issue seriously.  Over 90% of breast cancers are fueled by excess estrogen, and high cortisol levels are also associated with a greater risk as well.  It’s absolutely imperative that we be the gatekeepers of our homes, ditching the products with toxic hormone-disrupting ingredients and replacing with natural, plant-based alternatives.  This is one of the reasons I love essential oils so much.  Creating natural, wholistic sanctuaries in our homes is a serious passion of mine!
3. Diet & Nutrition.  This is another overwhelming topic, but one that is essential to address in the fight against breast cancer and all disease.  There are extremely mixed opinions (and inconclusive evidence) about what type of diet is most protective and nourishing, but we can all agree that reducing sugar and processed foods, and instead opting for whole foods, fruits and veggies, organic when possible to reduce our exposure to GMOs and cancer-linked glyphosate, can go a long way.  It’s pretty impossible to eat a perfectly perfect diet, so an 80-20 rule is my motto.  I want to enjoy food and not feel like a slave to my diet, but being mindful is still an important lifestyle choice.
4. Ionizing Radiation.  I don’t want to open a can of worms, but there are known cancer risks associated with repeated exposure to ionizing radiation, like x-rays.  Each exposure is cumulative, adding up inside our bodies.  Do the benefits of screening outweigh the potential negative consequences?  I don’t know, nor will I debate the merits of getting mammogram screenings specifically, but I will say that it’s extremely important that we women do our own research to make informed choices, instead of simply doing what everyone else does.  Breast thermography and breast ultrasounds are both screening options that are worthy of consideration.
5. Light at Night.  Did you know that exposure to artificial light can disrupt our natural circadian rhythms?  The blue light emitted from TVs, screens, and devices can delay the release of melatonin (our body’s natural sleep hormone) while simultaneously increasing the secretion of cortisol (our body’s natural stress hormone that helps keep us awake).  That may not sound that terrible, but low melatonin levels have been correlated with higher cancer risk.  With the promising research showing that high levels of melatonin may play a role in tumor regression, it’s a no-brainer to me to get all sources of light out of our bedrooms.  I even use an alarm clock that has an option to black out the face all together.  If this is an issue you want to tackle with your kids, consider gradually decreasing light sources in their rooms to make it less scary for them to adapt to a healthier sleep environment.
6. Non-Ionizing Radiation.  This needs more research, but there’s mostly mixed evidence about whether the effects of non-ionizing radiation (4G and 5G radio-frequencies, EMFs from power lines and electrical appliances, etc.) are cancer risks.  There’s a whole camp of people who vehemently claim that they’re a very big concern, 5G technology especially.  I tend to err on the side of caution, which is why all phones and computers get powered off, switched to airplane mode, or simply stay out of our bedrooms at night.  Not only does this give our bodies a break, it also cuts down on sleep disturbances, which supports healthy melatonin production.  Likewise, I do not carry my phone in my bra and try to limit time my MacBook sits on my lap.
7. Tobacco. I’ll keep this one short and sweet … smoking is bad for our health for a billion reasons, especially cancer.  And it puts our loved ones at risk.  Just don’t do it.

Ok, time for a brain break …

In the meantime, I encourage you to please consider which one of these risk factors might need some re-thinking in your life. It’s not my intention to point fingers, as we all have lifestyle habits that aren’t healthy.  Instead, my goal is to share and educate, with the hope that we can fight this terrible monster that affects us all personally.

If you feel led, could I ask you to share this post with a woman who you love? Wouldn’t it be amazingly empowering to create a world in which this is common knowledge among everyone?

Click here for PART II