Better breast health in 5 steps - Wellness By Jessica

Better breast health in 5 steps

December 28, 2018

Better breast health in 5 steps

Five easy things you can do to support great breast health, reduce breast pain and your risk of breast cancer. 

 

1. Spend less time in underwire bras

A tight bra can restrict or cut off the flow of lymphatic fluids. Lymph fluid contains fats, protein, waste products from your blood, as well as bacteria. Bacteria need to be filtered out by your lymph nodes, and in order to do this efficiently, these fluids need to be kept moving. (Hello! Cute bralette and bra-free days.)

 

2. Do a self-massage very week

Weekly breast massage allows you to check for bumps, lumps and changes. If you notice any changes head straight along to your GP to get it looked at. Learn what's normal, and what's not, here. 

 

3. Consume iodine daily

Iodine decreases the amount of oestrogen which can bind to oestrogen receptions in the breast - daily intake of iodine may reduce the risk of breast cancer (more research needed). Iodine has also found to reduce breast pain. Get your iodine from sea vegetables, or a good quality supplement.

 

4. Soak up the vitamin D

Studies have shown that women with optimal levels of Vitamin D have lower rates of breast cancer. Spend some time each day in the sun (out of peak times, be sensible), or if you are in the middle of winter consider supplementing. I encourage all women to test their vitamin D levels and request the results to double check themselves. 25(OH)D blood serum levels should be between 100-200nmol/L.

 

5. Load up on the antioxidants

Antioxidants are good for every part of the body, helping to fight inflammation in all areas. Try to get nine servings of vegetables into your diet each day to optimise your level of nutrients and antioxidants. For help on how to do this join my free Women's Health Course.





Also in Blog

Which blood tests should you be getting?
Which blood tests should you be getting?

January 07, 2020

Blood testing is a big part of my practice. Why? Because more often than not I need more than just physical signs and symptoms to establish the root cause of your problem.

Continue Reading

Oils - The Good the Bad and The Ugly
Oils - The Good the Bad and The Ugly

January 07, 2020

With shelves full of different oils, it’s often hard to know which one you should cook with, put on your salads, put in your hair, or not touch at all. So, let’s start from the beginning.

Continue Reading

Summer Produce + 10 Recipes
Summer Produce + 10 Recipes

December 02, 2019

Summer is just around the corner, which means it’s time we start switching up the produce we buy to make the most of everything summer harvesting has to offer. Fruit and vegetables are an absolute powerhouse of nutrients, a wonderful source of fibre, and a versatile snack. Here are some healthy recipe ideas and food storage tips to help make the most of the summer produce and increase your variety!

Continue Reading