Breast Cancer Awareness Month 2009: Mind-body tips for prevention

October 2, 3:39 PMSF Mind and Body ExaminerAna Poirier

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Breast health. Photo from Stock.xchng

Aside from skin cancer, breast cancer is THE most common cancer among U.S. women.
It is second only to lung cancer for death due to cancer in women.
This is a big deal, but with an ounce of prevention, these numbers can be slashed.
Diet and lifestyle changes may feel challenging initially, but just ask any woman who has been diagnosed, and she would do anything to turn back the clock and do things differently.
 

Here are the mind-body basics for breast cancer prevention

Body
Up the vegetables, especially cruciferous (cabbage, broccoli, collard greens, bok choy, kale, cauliflower, etc), which contain a compound that helps detoxify excess estrogen from the body.
 

Go easy on meat and dairy. Be sure to have organic when it is consumed.
 

Whole foods. Include more veggies, fresh fruits, whole grains (not processed), legumes, nuts and seeds. These are loaded with phytonutrients, minerals, fiber and antioxidants. It is vital to get them in. If you are having difficulties with this, compliment your healthy diet with a good quality, powdered vegetable and fruit supplement. Green smoothies are also a way to easily and deliciously get more of the good stuff in.
 

Eat as much organic or pesticide and chemical free food as you can get. If finding everything organic is not possible, favor the items that are available without pesticides and chemicals.
 

Be wary of soy. When you do have it, stick with fermented soy – think miso, natto, tempeh.
 

Lay off the refined, chemicalized and processed foods. Stay away from pasta, bagels, bread, refined oils, margarine, etc. Begin to crowd these out with the fresh foods listed above.
 

Move your body. Our bodies were designed to move. Studies show exercise reduces breast cancer risk. Simply getting out and walking briskly every day can reduce risk by at least 18%.

Mind/Spirit
Focus on the good. Negativity creates disease. See what is good and all the gifts of just being alive!
 

Manage stress with practices like yoga, meditation, tai chi or chi gong. Much of disease can be linked back to chronic emotional, mental and physical stress.
 

Practice self care by taking time out of your busy day to journal, rest, walk on the beach, get a massage or take a relaxing bath.

So much of breast cancer and any disease prevention is about maintaining a healthy balance in all areas of life.