Breast cancer is probably one of the most feared diagnoses a woman can get. The mere mention of it conjures up images of death, despair, or at best, disfigurement.
With such odds stacked against you, what, if anything, can you do to prevent becoming a statistic? In truth, there are many measures you can take—each of which will help decrease your risk.
It’s important to realize that less than 10 percent of all breast cancer cases are thought to be related to genetic risk factors.2 The remainder—90 percent—appear to be triggered by environmental factors.
I strongly believe that cancer is preventable through appropriate lifestyle changes, such as cleaning up your diet, optimizing your vitamin D levels, exercising, and avoiding toxins from every source you can.
This means taking careful inventory of the household and personal care products you use, and the furnishings and other potentially toxic items you get into contact with on a daily basis. Toxic overexposure undoubtedly play a major role in cancer development, and recent studies are finally starting to shed light on the worst offenders.
Scientists Identify ‘Highest Priority’ Toxins for Breast Cancer Prevention
According to recent research published in the National Institutes of Health (NIH) journal, Environmental Health Perspectives,3 you can reduce your risk of breast cancer by avoiding certain chemicals found in common, everyday products. As reported by Rodale:4
“Because the study found that animal tests are able to predict likely human breast carcinogens, the new report could serve as a major step forward in breast cancer prevention, expanding the list of possible breast cancer triggers. That’s especially important because only about 10 percent of breast cancers are genetic in nature—scientists believe environment plays a huge role…
‘Every woman in America has been exposed to chemicals that may increase her risk of getting breast cancer. Unfortunately, the link between toxic chemicals and breast cancer has largely been ignored,’ says Julia Brody, PhD, study author and executive director at Silent Spring Institute. ‘Reducing chemical exposures could save many, many women’s lives.'”
In a previous study, the researchers had identified 216 chemicals that increase mammary gland tumors in rodents. In this paper, they narrowed the focus to 102 chemicals that large numbers of women are exposed to on a regular basis, through food, medications, air pollution, or consumer products.
They then prioritized the chemicals, and grouped them based on exposure, carcinogenic potential, and chemical structure. This sorting resulted in 17 chemical groups of related chemicals, which were flagged as “high priority” due to their ability to consistently produce mammary tumors in animal tests.
Their list of cancer-causing chemical groups to avoid, and their most common sources of exposure, includes the following. Another 27 different carcinogens that do not fit into the chemical categories listed below are also considered high priority. These chemicals include certain ones found in pesticides, consumer products, and food.
Two examples of the latter are methyl eugenol, which is used in processed food as a natural and artificial flavoring, and nitrosamines in smoked meats. The researchers also list obesity and medical radiation as preventable risk factors, the latter of which would include unnecessary mammograms.
High Priority Chemicals to Avoid for Breast Cancer Prevention
|Flame retardants: Flame retardant products, polyester resins, plastic polymers, and rigid polyurethane foams||Acrylamide: Diet (especially starchy foods, such as French fries, cooked at high temperatures), tobacco smoke, and polyacrylamide gels in consumer products, such as diapers|
|Aromatic amines: Polyurethane, pesticides, Azo dyes, and many other products||Benzene: Gasoline (riding in a car, pumping gasoline, and storing gasoline in a basement or attached garage), tobacco smoke, adhesive removers, paints, sealants, finishers, and engine fuel and oils|
|Halogenated organic solvents: Dry cleaning, hair spray propellant, soil fumigants, food processing, gasoline additives, and paint and spot removers||Ethylene (EtO) and propylene oxide (PO): EtO is a gas used to sterilize medical equipment, food and spices, clothing, and musical instruments. Also found in tobacco smoke and auto exhaust. PO is a sterilant and fumigant. Also found in automotive and paint products|
|1,3-Butadiene: Cigarette smoke, automobile exhaust, gasoline fumes, and emissions from industrial facilities||Heterocyclic amines: Meat cooked at high temperatures, and tobacco smoke|
|Endogenous and pharmaceutical hormones and other endocrine disrupting chemicals: Estrogens, progesterone, and DES, along with other hormones||Non-hormonal pharmaceuticals that have hormonal activity: These include four chemotherapeutic agents, two veterinary drugs possibly present in food, the diuretic furosemide, the anti-fungal griseofulvin, and several anti-infective agents|
|MX: One of hundreds of genotoxic by-products of drinking water disinfection||Perfluorooctanoic acid PFOA: Non-stick and stain-resistant coatings on rugs, furniture, clothes and cookware; fire-fighting applications, cosmetics, lubricants, paints, and adhesives|
|Nitro-PAHs: Air pollution, primarily from diesel exhaust||PAHs: Tobacco smoke, air pollution, and charred foods|
|Ochratoxin A (a naturally occurring mycotoxin): Contaminated grain, nuts, and pork products||Styrene: Food that has been in contact with polystyrene; consumer products and building materials, including polystyrene, carpets, adhesives, hobby and craft supplies, and home maintenance products|
Antiperspirants and Cosmetics—Other Major Culprits
Parabens are chemicals that serve as preservatives in antiperspirants and many cosmetics, as well as sun lotions. Previous studies have shown that all parabens have estrogenic activity in human breast cancer cells. Research published in 20126 found one or more paraben esters in 99 percent of the 160 tissue samples collected from 40 mastectomies. The consistent presence of parabens in cancerous human breast tissue suggests antiperspirants and other cosmetics may also increase your risk of breast cancer.
While antiperspirants are a common source of parabens, the authors note that the source of the parabens cannot be established, and that seven of the 40 patients reportedly never used deodorants or antiperspirants in their lifetime. What this tells us is that parabens, regardless of the source, can bioaccumulate in breast tissue. And the sources are many. Parabens can be found in a wide variety of personal care products, cosmetics, as well as drugs. That said, it appears the dermal route is the most significant form of exposure. Another component of antiperspirants, aluminum chloride, has been found to act similarly to the way oncogenes work to provide molecular transformations in cancer cells.
Other Breast Cancer Prevention Strategies
In the largest review of research into lifestyle and breast cancer, the American Institute of Cancer Research estimated that about 40 percent of US breast cancer cases could be prevented if people made wiser lifestyle choices. I believe these are low-ball estimates. More than likely, 75 percent to 90 percent of breast cancers could be avoided by strictly applying the lifestyle modifications recommended below.
Key Dietary Guidelines
|Avoid sugar, especially fructose. Reduce or eliminate processed foods, sugar/fructose, and grain-based foods from your diet. All forms of sugar are detrimental to health in general and promote cancer. Fructose, however, is clearly one of the most harmful. As a general guideline, limit your total fructose intake to less than 25 grams daily. If you have cancer or are insulin resistant, you would be wise to restrict it to 15 grams or less.|
|Limit protein and increase healthy fat: Consider reducing your protein levels to one gram per kilogram of lean body weight. It would be unusual for most adults to need more than 100 grams of protein and most likely close to half of that amount. Replace the eliminated protein and carbs with high-quality fats, such as organic eggs from pastured hens, high-quality meats, avocados, and coconut oil. There’s compelling evidence that a ketogenic diet helps prevent and treat many forms of cancer.|
|Get plenty of natural vitamin A. There is evidence that vitamin A plays a role in helping prevent breast cancer.7 It’s best to obtain it from vitamin A-rich foods, rather than a supplement. Your best sources are organic egg yolks, raw butter, raw whole milk, and beef or chicken liver. However, beware of supplementing as there’s some evidence that excessive vitamin A can negate the benefits of vitamin D. Since appropriate vitamin D levels are crucial for your health in general, not to mention cancer prevention, this means that it’s essential to have the proper ratio of vitamin D to vitamin A in your body.
Ideally, you’ll want to provide all the vitamin A and vitamin D substrate your body needs in such a way that your body can regulate both systems naturally. This is best done by eating colorful vegetables (for vitamin A) and by exposing your skin to safe amounts of sunshine every day (for vitamin D).
|Get sufficient amounts of iodine. Iodine is an essential trace element required for the synthesis of hormones, and the lack of it can also cause or contribute to the development of a number of health problems, including breast cancer. This is because your breasts absorb and use a lot of iodine, which they need for proper cellular function. Iodine deficiency or insufficiency in any of tissue will lead to dysfunction of that tissue, and tumors are one possibility.
However, there’s significant controversy over the appropriate dosage, so you need to use caution here. There’s evidence indicating that taking mega-doses, in the tens of milligram range may be counterproductive. One recent study suggests it might not be wise to get more than about 800 mcg of iodine per day, and supplementing with as much as 12-13 mg (12,000-13,000 mcgs) could potentially have some adverse health effects.8
|Nourish your gut: Optimizing your gut flora will reduce inflammation and strengthen your immune response. Researchers have found a microbe-dependent mechanism through which some cancers mount an inflammatory response that fuels their development and growth. They suggest that inhibiting inflammatory cytokines might slow cancer progression and improve the response to chemotherapy. Adding naturally fermented food to your daily diet is an easy way to prevent cancer or speed recovery. You can always add a high-quality probiotic supplement as well, but naturally fermented foods are the best.|
|Avoid GMOs: Avoid genetically engineered foods as they are typically treated with herbicides such as Roundup (glyphosate), which are likely to be carcinogenic. A French research team that has extensively studied Roundup concluded it’s toxic to human cells, and likely carcinogenic to humans. Choose fresh, organic, preferably locally growth foods.|
|Avoid charring your meats. Charcoal or flame broiled meat is linked with increased breast cancer risk. Acrylamide—a carcinogen created when starchy foods are baked, roasted, or fried—has been found to increase breast cancer risk as well.|
|Avoid unfermented soy products. Unfermented soy is high in plant estrogens, or phytoestrogens, also known as isoflavones. In some studies, soy appears to work in concert with human estrogen to increase breast cell proliferation, which increases the chances for mutations and cancerous cells.|
|Drink a quart of organic green vegetable juice daily. Please review my juicing instructions for more detailed information.|
|Add cancer-fighting whole foods, herbs, and spices to your diet, such as broccoli. To learn more about how anti-angiogenetic foods fight cancer, please see our previous article: “Dramatically Effective New Natural Way to Starve Cancer and Obesity.”|
|Curcumin. This is the active ingredient in turmeric and in high concentrations can be very useful in the treatment of breast cancer. It shows immense therapeutic potential in preventing breast cancer metastasis.9 To learn more about its use for the prevention of cancer, please see my interview with Dr. William LaValley.|
|Avoid drinking alcohol, or at least limit your alcoholic drinks to one per day.|
Other Lifestyle Strategies for the Prevention of Breast Cancer
|Optimize your vitamin D. Vitamin D influences virtually every cell in your body and is one of nature’s most potent cancer fighters. There are well over 800 references in the medical literature showing vitamin Ds effectiveness against cancer. Vitamin D is actually able to enter cancer cells and trigger apoptosis (cell death). Research has shown vitamin D kills cancer cells as effectively as the toxic breast cancer drug Tamoxifen, without any of the detrimental side effects and at a tiny fraction of the cost. Vitamin D works synergistically with every cancer treatment I’m aware of, with no adverse effects.
According to Carole Baggerly, founder of GrassrootsHealth, as much as 90 percent of ordinary breast cancer may in fact be related to vitamin D deficiency. Most recently, a meta-analysis of five studies published in the March 2014 issue of Anticancer Research10 found that patients diagnosed with breast cancer who had high vitamin D levels were twice as likely to survive compared to women with low levels.11, 12, 13 The high serum group had an average vitamin D level of 30 nanograms per milliliter (ng/ml). Women in the low serum group averaged 17 ng/ml, which is the average vitamin D level found in American breast cancer patients.14
The researchers urge physicians to make vitamin D monitoring and optimization part of standard breast cancer care. According to the featured findings, you need at least 30 ng/ml of serum 25-hydroxyvitamin D (25(OH)D) to prevent cancer from spreading. That said, other research suggests you’d be better off with levels as high as 80 ng/ml. One 2011 study15, 16 found that a vitamin D level of 50 ng/ml is associated with a 50 percent lower risk of breast cancer.
|Maintain a healthy body weight. This will come naturally when you begin eating right for your nutritional type and exercising. It’s important to lose excess body fat because fat produces estrogen, which can fuel breast cancer.|
|Improve your insulin/leptin receptor sensitivity. The best way to do this is by avoiding sugar and grains and making sure you are exercising regularly, ideally by incorporating the principles of Peak Fitness.|
|Avoid xenoestrogens. Xenoestrogens are synthetic chemicals that mimic natural estrogens. They have been linked to a wide range of human health effects, including reduced sperm counts in men and increased risk of breast cancer in women. There are a large number of xenoestrogens, such as bovine growth hormones in commercial dairy, plastics like bisphenol A (BPA), phthalates and parabens in personal care products, and chemicals used in non-stick materials, just to name a few.|
|Breastfeed exclusively for up to six months. Research shows this will reduce your breast cancer risk.17|
|Avoid wearing underwire bras. There is a good deal of data that metal underwire bras increase your breast cancer risk.|
|Avoid electromagnetic fields as much as possible. Limit your exposure and protect yourself from radiation produced by cell phones, towers, base stations, and Wi-Fi stations, as well as minimizing your exposure from radiation-based medical scans, including dental x-rays, CT scans, and mammograms. Items such as electric blanketscan be particularly troublesome and increase your cancer risk.|
|Get enough sleep: Make sure you are getting enough restorative sleep. Poor sleep can interfere with your melatonin production, which is associated with an increased risk of insulin resistance and weight gain, both of which contribute to cancer’s virility.|
|Employ effective stress management tools: Stress from all causes is a major contributor to disease. Even the CDC states that 85 percent of disease is driven by emotional factors. It is likely that stress and unresolved emotional issues may be more important than the physical ones, so make sure this is addressed. My favorite tool for resolving emotional challenges is Emotional Freedom Technique (EFT).|
Breakfast, blood sugar, & inflammation
Recent research has shown that Inflammation is responsible for 7 out of 10 Deaths in the United States. But it doesn’t have to be the same way for you.
In fact, in a fairly short amount of time, you could start to experience better sleep…less stomach issues…more energy and stamina…less muscle and joint pain…a drop in weight…lower stress levels…and much, much more!
Learn how to Prevent—Even Reverse—Most Major Diseases by “Turning Off” Inflammation!
Did you know that one of the best times to stretch is right before bed? However…
What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...
Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody
...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!
Today is a good day. Tonight will be even better. Why?
Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!
...even if straps, sprays and even torturing CPAP masks have failed you in the past.
Most people heal their snoring in just a few minutes per day using these powerful throat exercises. And they're so easy, you can do them, regardless of your age or physical shape.
Use them anytime, anywhere... even while stuck in traffic or watching TV.
Plus the results are permanent!
Did you know that your bodyfat can become "calorie-resistant"?
True. And it's completely unaffected by even the strictest diets... and most intense exercises.
However, there's good news- Calorie-resistant bodyfat can be now removed...
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:
To your health!
PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)
Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold a Le Cordon Bleu trained Chef and owner of Pete's Paleo...
And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!
The cookbook is called Paleo Eats, and it's filled with over 80 chef created, insanely tasty Paleo recipes which means they are free from gluten, soy, dairy, and refined sugar.
Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.