Breast Health 101

Maintaining and promoting breast health is crucial for every woman, and there are several proactive steps you can take to promote your breast health and overall well-being. By incorporating these practices into your daily routine, you can empower yourself with knowledge and make informed choices for your breast health.


    1. Practice Breast Health Screenings
      Regularly checking your breasts for any signs of abnormalities is essential for early detection of breast cancer. Set a monthly reminder on your smartphone to perform a self-exam, ideally 7-10 days after your period. By becoming familiar with the size, shape, and texture of your breasts, you can easily notice any changes or irregularities. If you detect a lump or any concerning symptoms, consult your doctor for further evaluation.
    2. Know Your Family’s History
      It is vital to gather information about your family’s medical history, specifically regarding cancer. Approximately 5-10% of breast cancer cases are thought to be associated with gene mutations passed down through generations. By understanding your family’s history, you can work with your healthcare provider to determine if additional preventive measures, such as genetic testing, are necessary.
    3. Maintain a Healthy Lifestyle
      Making healthy lifestyle choices plays a significant role in reducing the risk of breast health complications. Here are some key aspects to consider:Exercise Regularly: Engaging in regular physical activity helps maintain a healthy weight and reduces the production of estrogen, which is linked to certain cancers. Aim for at least 150 minutes of moderate-intensity exercise per week, such as biking, hiking, or cardio workouts. Even shorter, high-intensity workouts can provide similar benefits.Maintain a Healthy Weight: Excess body weight is associated with a myriad of health complications. By adopting a balanced diet and regular exercise routine, you can achieve and maintain a healthy weight, reducing your risk.Limit Alcohol Consumption: Large quantities of alcohol intake can be an obstacle to maintaining a healthy lifestyle. Limit your alcohol consumption to two or fewer drinks per week to help lower health risks.
    4. Incorporate Folate-Rich Foods
      Consuming foods rich in folate, such as spinach and black-eyed peas, supports DNA repair mechanisms and helps with immunity.
    5. Protect Your Skin from Sun Damage
      Applying sunscreen and protecting your skin from harmful UV rays is vital for overall health, including breast health. Prolonged exposure to the sun’s rays can lead to sunburn, premature aging, and skin cancer. Ensure you cover your chest area and shoulders when spending extended periods outdoors, especially if you notice your skin turning red.
    6. Quit Smoking and Avoid Second-hand Smoke
      Smoking is a significant risk factor for various serious illnesses. Research has shown that women who smoke have a 30% higher rate of breast cancer compared to non-smokers. Quitting smoking can significantly reduce your risk and improve your overall health. Additionally, avoid exposure to second-hand smoke whenever possible.
    7. Choose Natural and Non-Toxic Products
      Be mindful of the products you use on your body or ingest. Synthetic chemicals and artificial fragrances found in many personal care products can be toxic and irritating to the skin. Opt for natural and plant-based products whenever possible. Consider making your own personal care items using simple ingredients like apple cider vinegar for hair care.
    8. Reduce Exposure to Environmental Toxins
      Limit your exposure to environmental toxins that can negatively affect your health. Avoid using plastic containers and aluminium cans lined with BPA or phthalates, especially for heating food. Instead, use glass jars and bottles. Consider replacing chemical cleaning products with natural alternatives like baking soda, vinegar, or citrus oil.
    9. Manage Stress and Prioritize Self-Care
      Chronic stress can have adverse effects on overall health. Take time each day to manage stress through activities like meditation, deep breathing, yoga, reading, journaling, or taking a bath. Prioritize self-care and dedicate time to connect with your body and breath.
    10. Support Lymphatic Health
      Consider incorporating practices like dry brushing in the sauna or using a GuaSha stone with coconut or jojoba oil in the bath or shower. These practices can help stimulate lymphatic circulation and break up tissue fibrosis.


By implementing these practices into your daily life, you can take proactive steps toward maintaining your breast health. Remember, early detection and prevention are key to reducing the risks of developing breast cancer. Stay informed, make healthy choices, and prioritize self-care to support your overall well-being.