Lifestyle Approach to Supporting Breast Health

Nutrition

To support your health and reduce disease risk, focus on eating whole, unprocessed foods that you prepare at home. Prioritize fiber (aim for 35g daily) from vegetables, beans, nuts, and seeds, and include a source of protein—like lean meats, fish, eggs, or legumes—in every meal. Limit added sugars and ultra-processed foods, which can disrupt blood sugar balance and overall wellness. Choose organic options when possible to reduce exposure to harmful pesticides and antibiotics that may affect hormone health. Aim to “eat the rainbow” by including a variety of colorful fruits, vegetables, spices, and teas daily for their powerful phytonutrients. Finally, limiting alcohol may be necessary, as alcohol is a toxin that has a linear association with cancer risk. Keep to no more than 5 drinks a week.

Movement & Body Composition

Daily movement is essential for overall health—aim for at least 45 minutes each day, whether it’s a brisk walk or resistance training to build lean muscle. Maintaining a healthy body composition supports insulin sensitivity, lowers inflammation, and helps reduce excess belly and body fat. Since body fat acts as an endocrine organ that can produce extra estrogen, keeping it in check through whole foods and regular exercise is key. Prioritizing consistent movement and balanced nutrition helps protect hormonal health and reduce long-term disease risk.

Toxins & Environmental Exposure

Supporting your body’s natural detoxification is key to long-term health. Limit unnecessary antibiotics, as they can disrupt the gut microbiome and weaken your body’s ability to eliminate toxins. Help your system detox daily by staying hydrated, eating fiber-rich, colorful foods, and exercising regularly. Reduce exposure to harmful chemicals found in plastics, pesticides, and personal care products, as many contain endocrine disruptors that may interfere with hormone balance and increase breast cancer risk.

Stress & Sleep:

Managing stress and prioritizing rest are essential for your health and well-being. Use mindfulness practices like meditation, gratitude, and yoga to reduce stress, support your immune system, and enhance your quality of life. Rest isn’t just sleep—it can mean time in nature, unplugging from devices, or connecting with friends, so find what feels restorative for you. Aim for 7–9 hours of quality sleep each night to help your body recover and stay resilient.

Common Conditions We Support

• Breast Cancer

• Fibrocystic Breast Changes

• Breast Pain (Mastalgia)

• Fibroadenomas

• Lymphatic Congestion or Swelling

• Recurrent Breast Infections or Mastitis

• Hormonal Breast Tenderness (PMS-related)

• Axillary (Underarm) Lymph Node Swelling

• Benign Breast Conditions with Estrogen Dominance

• Supportive Care After Breast Surgery or Radiation

• Detoxification Support for Breast Cancer Survivors