10 Holistic Tips for Breast Health and Breast Cancer Prevention

October is Breast Cancer Awareness Month—a time to recognize how pervasive breast cancer has become in our lives and communities. While family history and genetics play a role, research shows that most breast cancer cases—up to 90% of them—are linked to diet, lifestyle, and exposure to environmental toxins. This highlights the need to focus not only on early detection but also on prevention through conscious choices in what we eat, how we live, and what we’re exposed to daily.

In light of this, taking proactive steps to minimize exposure and adopt health-supporting habits can significantly lower our risk and enhance overall breast health. From nutrition to mindset and self-care, below are 10 tips offering a natural and effective approach to breast cancer prevention and overall breast health.

10 Holistic Tips for Breast Health and Breast Cancer Prevention

1. Nourish with Antioxidant-Rich Foods
   No food or diet can guarantee you won’t get breast cancer, but some foods actively work against cancer. A woman can cut her chance of cancer by as much as two-thirds with good nutrition. Learn how to Eat for Breast Health here.

2. Avoid Gaining Fat
   Excess body fat, particularly in postmenopausal women, can increase estrogen levels, which may heighten breast cancer risk. Achieving and maintaining a healthy weight is more than calories in, calories out. Nutrition is important, but sleep and stress are heavily involved in weight gain! Not sure where to get started or feel like you’ve tried everything, I’m here to help! Reach out.

3. Support Detoxification Pathways
   Our bodies are equipped with natural detoxification systems, but they can become overwhelmed by stressors like environmental toxins, processed foods, and hormonal imbalances. Support your liver, lymphatic system, and gut health to aid in detoxification. Foods like cruciferous vegetables, dandelion root tea, and fiber-rich options help flush out excess estrogen and toxins that could otherwise burden breast tissue.
   My 7-day Healthy Cleanse does this and so much more. Ask me.

4. Supplement Wisely
   Below are essential supplements to help prevent breast cancer. The quality of the supplement impacts absorbability and efficacy. Need a recommendation? Ask me.
   a) Probiotic - Leading researchers at Cleveland Clinic discovered gut microflora influences cancer genes and your immune system. Tend your inner garden with gut-supporting probiotics.
   b) Fish Oil - A variety of studies have shown essential fatty acids to be beneficial; the omega-3 fatty acids found in fish oil —eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — are especially good. 
   c) Vitamin D - The widespread deficiency of Vitamin D is concerning because it plays an important role in many areas of our health. It contributes to bone strength, heart health, and cancer prevention. Sunlight is the single best way to balance this, so prioritize time outside every single day.  

5. Limit Alcohol and Avoid Tobacco
   I know few people who still use tobacco, but alcohol consumption is off the charts! Drinking even small amounts of alcohol is linked with an increased risk of breast cancer in women. Alcohol both raises estrogen levels in the body and impairs the liver’s ability to process the estrogen, creating excess estrogen, which may explain some of the increased cancer risk.

6. Incorporate Regular Self-Breast Exams and Screenings
   Of course we all know that awareness and early detection are crucial, yet most women I talk to say they don’t do self-examinations enough. Do you avoid touching your breasts? Imagine you’re giving those melons some much needed love and make your self-exam a ritual of self-care.

7. Practice Stress Management and Mindfulness
   Chronic stress and unresolved emotional patterns can alter hormonal balance and impact immune function, contributing to a higher risk of disease. As a holistic health coach, I work with my clients to reduce stress levels and most notice the benefits of feeling less stressed in just a few weeks. You’ll never have a stress-free life, but how you relate to stress can make a world of difference. When you work with me, we always address stress.

8. Choose Non-Toxic Personal Care Products
   The skin is our largest organ, and it absorbs much of what we put on it. Many conventional personal care products, including deodorants, lotions, and cosmetics, contain endocrine-disrupting chemicals like parabens, phthalates, and synthetic fragrances. Opt for natural, organic products to reduce exposure to harmful substances that can mimic hormones and potentially increase breast cancer risk.
   Tip: Read labels carefully or trust my one-stop-shop for skincare.

9. Stay Physically Active
   Studies show regular exercise can decrease your breast cancer risk by lowering inflammation, regulating your insulin and blood sugar levels, your weight and your stress hormones. Find something that you look forward to each day and then get yourself some accountability  (running buddy, personal trainer, 30-day challenge, train for an event, etc). Aim for at least 30 minutes of moderate exercise most days of the week. Activities like yoga, Pilates, swimming, and nature walks can be particularly beneficial.
   Tip: Choose movement that brings you joy. Consistency is key, so find activities that make you feel good and fit seamlessly into your lifestyle.

10. Reduce Exposure to Environmental Toxins
    Environmental toxins such as PFAS (per- and polyfluoroalkyl substances), BPA (bisphenol-A), and microplastics can mimic hormones, disrupt endocrine function, and increase breast cancer risk. These chemicals are often found in plastics, non-stick cookware, cleaning products, and even the water we drink. Taking steps to limit exposure is crucial for long-term breast health. You can see the safe brands I love and trust at my Wellness Shop.
    

Breast health is an ongoing journey that encompasses much more than screenings and exams. By integrating these holistic tips into your daily life, you support not just your breasts but your entire body, cultivating balance and vitality at every stage of life. Use this month as a reminder to nurture your body with love, awareness, and intention—knowing that every small action you take contributes to a healthier, more empowered you.

For more guidance on aligning your lifestyle with breast health and holistic wellness, consider working with me. It’s not scary, I promise!

Here's to nurturing your body, embracing self-care, and celebrating the incredible power of prevention. 💗