11 Tips for Breast Cancer Prevention

It's Breast Cancer Awareness month, so here are a few simple tips for prevention!

1. Exercise: Women who do aerobic exercise 3-5 times per week have a 37-60% less risk of breast cancer. Exercise lowers the amount of estrogen and dangerous estrogen metabolites.
2. Stress Reduction: Chronic stress is a huge risk factor not only for heart disease, high blood pressure, ulcers, and depression but also cancer. Breast cancer frequently follows a period of severe, constant stress…a bad marriage, the death of a child, abusive work conditions, and bankruptcy. Cortisol, the stress hormone increases estrogen dominance. Getting rid of stressors, consciously acknowledging them, and altering your response to those stressors is critical in disease prevention. Walk, talk, meditate, laugh, and BREATHE! People who ‘go with the flow' and ‘let it go' rarely get cancer. Release the anger, forgive.
3. Low Carbohydrate Diet: Elevated insulin levels from a diet high in sugar and refined carbohydrates, increase ‘estrogen dominance' by increasing the amount of free estrogen and stimulating the estrogen receptor directly. Tumor cells over express insulin receptors allowing more glucose in to feed the tumor. Breast, and other cancers are stimulated by sugar and other refined carbohydrates. Women diagnosed with breast cancer, who have high insulin levels, have an increased risk of breast cancer coming back and are more likely to die from breast cancer.
4. Whole food, fruits, vegetables, nuts, and seeds: “Let food be your medicine. ” Hippocrates Much of what you need to prevent cancer is a gift from the earth. It's your choice. The more refined the food, the less nutrition, the more chemicals. Fruits, vegetables, nuts, and seeds contain Phytonutrients, which naturally balance your hormones. They contain usable minerals, vitamins, and fibers which also lower the estrogen burden and create healthy estrogen metabolites. Eat 5-8 servings a day.
5. Avoid Partially Hydrogenated Oils and Tran fats: They are found in almost all processed foods. They not only increase the dangerous estrogen metabolites they stimulate the breast cancer cell directly. Use olive oil or coconut oil instead.
6. Omega 3 Fatty Acids: Essential fatty acids (flaxseed and high quality fish oil capsules) inhibit breast cancer cell proliferation. Flax seed (2 Tbsp. /day) has been shown to reduce the size of breast cancers between the time of diagnosis and surgery. Flaxseed also increases the good estrogen metabolites and binds to the estrogen receptor directly preventing the strong and chemical estrogens from stimulating the cell. I also recommend chia seeds.
7. Fiber: Fiber lowers the amount of estrogen and estrogen metabolites which are available to stimulate the breast tissue. It also lowers insulin and glucose levels which feed tumor cells.
8. Get the Chemicals out of your home and off of your body: Chemical estrogens are very stimulatory to the breast tissue, acting as very strong estrogen. Lotions contain all types of chemicals which get absorbed into your body through the skin.
9. Limit or avoid Alcohol: Limit alcohol if you have breast cancer. Alcohol is not only toxic to the cell but increases the amount of estrogen made in the fatty tissue.
10. Avoid obesity: This will lower the amount of estrone, a stimulatory estrogen, made in the fatty tissue. It will help prevent the conversion of testosterone (breast protective) to estrogen.
11. Sleep: A low melatonin level has been associated with an increased risk of breast and other cancers. Poor sleep affects the immune system. Hormone imbalance affects sleep.

Photo courtesy of http://www.freedigitalphotos.net

Functional Medicine: Empowering You to take control of your health...

Did you miss the Vail Living Well Experience?  Here's a few clips from Dr. Jill...

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Dr. Jill's Story

When you meet Dr. Jill, you will immediately sense her compassion and genuine desire to help people find answers and give them hope that they can feel healthy again.  What you may not know is that her own journey through life-threatening illness was a powerful force in shaping her passion for teaching people how to heal through functional medicine.  Read her story here… 

My Story

Since my childhood, I have always been passionate about seeking answers to complex problems. I believed that the human body could regain health given the right tools.  However, it wasn’t until June of 2001 that I had very personal encounter with my own mortality.  It was then I had put this belief into action...

Sudden Turn of Events … from Doctor to Patient

During my 3^rd year of training in medicine at Loyola University in Chicago, I found an unusual lump in my left breast and with my husband’s insistence; I proceeded to schedule an ultrasound and biopsy.  Although I scheduled the tests, I was not too concerned that this lump might signify something more serious.  A few days later however, my worst nightmare was confirmed with a call from the surgeon.  She said yes, despite all of the statistics against it at the age of twenty-five years old, I had invasive ductal carcinoma (i.e. breast cancer).  I was devastated!  This sudden news sent my very orderly world spinning as I began to process what the next 12 months would hold… several more surgeries, six rounds of aggressive chemotherapy followed by many weeks of radiation, ugh!  I literally went from doctor to patient overnight.  The rest of that year was a blur as I took a leave of absence from medical school to complete this harsh treatment regimen.  During this time, an important part of my plan included nutritional supplementation, daily exercise and prayers for healing.   By the summer of 2002, I had officially “beaten” the cancer but nearly destroyed my body in the process.  Completely bald, malnourished, and down to my lowest weight since fourteen, I was physically depleted but mentally and emotionally still in the game.

From Surviving to Thriving…

At this point, although I had just beaten cancer, I was determined to go further.  My desire was to go from surviving to a place of thriving… full of energy and life!  My unwavering faith in God and my passion for nutrition became instrumental in turning my health around.  The battle against an aggressive deadly breast cancer was only the beginning of my journey.  Six months after completing therapy and returning to medical school, I was once again diagnosed with a very serious medical condition.

Round Two: a Second Diagnosis…

The following year I was diagnosed with Crohn’s disease, a very painful autoimmune disease, in which the body’s own immune system attacks the gastrointestinal lining, causing nutrient depletion, cyclical fevers, fatigue, weakness and ongoing abdominal pain.  Undoubtedly connected to the toxic effect of   chemotherapy on my gut lining, I was determined to beat this new threat as well. In the beginning, my gastroenterologist told me point blank, “Diet has nothing to do with this.”  He also gave me the prognosis that I would need multiple surgeries over my lifetime and would never be completely cured. I was given powerful medications to calm the inflammation, but they did nothing for my symptoms.  I was told that I would require steroids and immune-suppressing medications to control the disease.   Refusing to believe that surgery and medications were the only options, I studied extensively on the healing power of nutritious food and dietary changes.   I began by making major changes in my own diet, eliminating gluten, dairy, and all processed foods and eating nutrient dense options instead.  I also consulted with a wise naturopath who taught me the power of appropriate nutritional supplementation in restoring health and energy and healing the inflammation in my gut.

Back to Optimal Health!

“This sickness will not lead to death... It is for the glory of God” John 11:4

Now over twelve years later, after relentless pursuit of personal healing I am currently in the best health of my life, completely free of breast cancer and healed from Crohn’s disease!   I continue to eat an organic, whole food, gluten-free Paleo-style diet, exercise regularly, and practice my faith through prayer and meditation. It is evident that God healed my body expressly for the purpose of helping others and thus, I am committed to helping people find answers and live vibrantly through functional medicine. More than ever before, I believe that the human body can regain health if given the right tools… and I am living proof!

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Are These Five Pervasive Toxic Chemicals Lurking in your Home? Here's how to find out...

A typical American comes in regular contact with 6,000 chemicals and an untold number of potentially toxic substances on a less frequent basis. There are about 75,000 chemicals regularly manufactured and imported by U.S. industries, so you could potentially be exposed to any number of them.


Given the vast amounts of chemicals in the environment, it's not too surprising that the CDC's Fourth National Report on Human Exposure to Environmental Chemicals found an average of 212 chemicals in Americans' blood or urine.


Likewise, an Environmental Working Group study found that blood samples from newborns contained an average of 287 toxins, including mercury, fire retardants, pesticides, and Teflon chemicals, and this is from exposures they received before birth.


When it comes to the potentially hazardous chemicals you and your family are exposed to as you go about your daily lives, it can easily feel overwhelming. There are chemicals literally everywhere, but rather than feeling burdened by the thought I encourage you instead to focus on simple steps you can take to reduce your risk.


A good starting point, as CNN as suggested above, is to focus on avoiding some of the most pervasive, and most toxic, chemicals that are virtually guaranteed to be in your home right now. 

Here are the top 5

1. BPA — Bisphenol A BPA is used to make lightweight, clear, heat-resistant plastic. It's also used in epoxy resins.
   A growing body of research suggests that BPA poses a potential cancer risk and may disrupt the extremely sensitive chemical signals in your body called the endocrine system.
   To avoid it, buy stainless steel bottles and glass food storage containers. Switch to fresh or frozen vegetables instead of canned. If you buy plastic, check for the number on the bottom — if there is a number 7, assume the container contains BPA unless it explicitly says otherwise.
   
2. Phthalates This family of chemicals softens plastics. Phthalates are considered endocrine disrupters. Research has also shown phthalates disrupt reproductive development. Avoid shampoos, conditioners and other personal care products that list "fragrance" as an ingredient.
   
3. PFOA — Perfluorooctanoic acid (also called C8) PFOA is used to make Teflon and other nonstick and stain- or water-repellent products. PFOA causes cancer and developmental problems. You can reduce your potential exposure by using stainless steel or cast iron cookware. If you use nonstick cookware, do not overheat it — this releases toxic gas.
   
4. Formaldehyde Formaldehyde is an ingredient in resins that act as a glue in the manufacture of pressed wood products. It is a known human carcinogen, causing cancers of the respiratory or gastrointestinal tract.  Buying furniture free from formaldehyde eliminates much of the exposure you face from the chemical. If you have wood products containing formaldehyde, increase ventilation, reduce humidity with air conditioning or dehumidifiers and keep your home cool.
   Formaldehyde has been shown to cause cancer in animals, and may cause cancer in humans. Other common adverse health effects include fatigue, skin rashes, and allergic reactions. Choosing all natural materials for your clothing and furniture can help cut down on your exposure. 
   
   
   
5. PBDEs — Polybrominated diphenyl ethers PBDEs are a group of chemicals used as flame retardants. Toxicology tests show PBDEs may damage your liver and kidneys and affect your brain and behavior. Try to find products without PBDE flame retardants and be sure to sweep up dust.  Another common source of PBDEs is your mattress, and since you can spend up to a third of your life in bed, this is a significant health concern. Mattress manufacturers are not required to label or disclose which chemicals their mattresses contain. Look for 100 percent wool, toxin-free mattresses.