Holistic Health Tip - You can do some things to reduce your risk of breast cancer

There are several healthy habits we can implement to prevent breast cancer, of course there are some things like our genetics that we cant change but you can still prevent genetic expressions from occurring by using preventative measures.

Some Facts

-Women who are overweight or obese have a higher risk of developing breast cancer. Oestrogen is produced in fat tissue, so women who are overweight have higher oestrogen levels compared to women of a healthy weight.
- The World Health Organisation recommends that adults should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week WHY.. because regular exercise helps you to maintain a healthy weight and can reduce the levels of oestrogen, insulin and insulin-like growth factors in your body. These substances all contribute to the growth of breast cancer cells.
- Alcohol consumption!!! Drinking alcohol has been firmly established as a risk factor for developing breast cancer. Alcohol changes the way the body metabolises oestrogen, causing blood oestrogen levels to rise. There is no safe level of alcohol consumption and as few as two drinks a day increases the risk of breast cancer.
- Use of combined hormone replacement therapy. Results from huge studies showed that women taking combined hormone replacement therapy, using both oestrogen and progestogen, had an increased breast cancer risk during use and for 2-5 years afterwards. The longer you use it for, the higher your risk. Oestrogen-only HRT( prescribed for women who no longer have a uterus) is associated with little or no change in breast cancer risk.
- Oral Contraceptive Pill and Depo Provera use also raises risk of breast cancer.
- Not having children or having your first child over the age of 30 increases your risk of breast cancer because of the continuous exposure to oestrogen during menstrual cycles. Having children at a younger age and having multiple children reduces the risk, as does breastfeeding, especially if you breastfeed continuously for at least a year. These factors are most strongly associated with the risk of oestrogen receptor positive breast cancer.
- Avoid herbicides, pesticides fungicides and xenoestrogens which mimic oestrogen in the body.
- Eat more greens like kale and broccoli - they contain I3C and its substrate DIM. A powerful anticancer agent, DIM has been shown to convert the aggressive form of oestrogen (oestradiol, estradiol) to its safer sisters, limit metastases, and even correct non-estrogenic cancers. You can supplement under the guidance of your practitioner.

Have you heard of BRCA gene?

The BRCA gene is when you have a genetic predisposition to developing specific cancers, one of them is breast cancer.

*Now 2 decades ago if you had the BRCA gene you had a 1 in 5 chance in developing breast cancer, in 2019 if you have the BRCA gene you have a 50% chance of developing breast cancer. We must look at our environment and what is switching on these gene mutations.

• A high incidence of oestrogen dominance from xenoestrogens eg:plastic water bottles, toxic beauty products. As well as stress & lack of ovulation (progesterone - to contract oestrogen) is contributing to this.

So you can see that living an active lifestyle with a diet rich in plant content is beneficial; for your health right to the point of preventing cancers.

If you have a family history of breast cancer or symptoms of oestrogen dominance then i recommend working with a practitioner, preventative medicine is much easier then treatment.

Gina xx

Holistic Health Tip - What you put on your skin is as important as what you put in your mouth.

From the moment we wake up we are exposed to harmful chemicals such as toothpaste, hand soap, make-up, moisturiser, shaving cream, perfume and deodorant. It is scary to think about how many harsh chemicals people are applying to their skin every day.

Many people take supplements and follow a healthy diet choosing organic food and drinking purified water but so many will use chemicals on their skin that is going to be absorbed into the bloodstream.
Once these chemicals enter the bloodstream they disrupt normal hormonal function and have toxic effects throughout the body.
When we eat food that contain toxins our body flushes them out of our system via the liver and kidneys where enzymes can break them down.

☝🏻Chemicals that are absorbed through the skin enter our blood stream and bypass the liver which means they aren’t broken down and flushed out. They can build up in our body and can be stored in our body fat and brain. These chemicals have a similar structure to oestrogen and can mimic oestrogen in the body causing oestrogen dominant symptoms:

• Heavy painful periods

• PMS & anxiety

• Increased body fat

• Increased risk of breast & endometrial cancers
  
  Just like we feed our body with nourishing food we also need to feed our skin with substances that will heal and protect. Next time you apply your face cream turn it over and read the ingredients. If you can’t eat it then then throw it away. We have so many beautiful natural beauty products on the market these days making it easy to make the switch.

Holistic health Tip - Switching to decaf could dramatically improve your health

The most common trait I see in my private practise is anxious, wired & tired women. Majority of these women are depending on coffee to get them through the day but don’t understand that this daily consumption of caffeine is working against them.

I get it, i’ve been in that sleep deprived state where coffee is as important as your left arm & the thought of not having a daily cup (or three) of coffee sounds like torture, but hear me out. Caffeine affects the nervous system in multiple ways, some of which are desirable, but many of which are unwanted & most are working against you.

Caffeine enters the bloodstream through the stomach and small intestine and within 15 minutes it passes through the blood-brain barrier, where it has an effect on our body.

Caffeine affects one of our neurotransmitters (adenosine) that is responsible for energy production, metabolism & feeling calm. This gives you temporary mental alertness but long term fatigue. Contrary to popular belief, caffeine does not directly increase energy metabolism in the body; in fact, long-term consumption actually suppresses it.

#mind blown

Other nervous system effects of caffeine include racy heart, increased appetite, thirst, anxiety, nervousness, dilation of air passages, anal sphincter relaxation (who empties their bowels after a coffee) and insomnia.

So whilst you’re feeling the initial effects of a coffee I want you to now recognise the long term effects. If you suffer from anxiety or fatigue then switch to decaf. You still get the ritual of having a coffee without the impact on your nervous system.

Look for water decaffeinated coffee, this means they use a water process to remove the caffeine & not chemicals.

Tell me how wonderful you feel after 1 month without caffeine …. I dare you to give it a go.

Gina xx

Holistic Health Tip - Your bed time routine impacts your health

Mastering your night routine can help you stay healthy & happy. Your sleep is your time for rest & repair, so many of us don’t get enough of this down time.

Heres how to get deep delicious sleep:

1. Eat dinner at least 2 hours before bed & then no more snacking. This is for optimal digestion & sleep. If you have young children eating dinner at 5pm might be your normal, but avoid snacking before bed..

2. Supplement with magnesium before bed.

3. Get to bed before 10pm. This is so important for your physical & mental health. If your a night owl, go to bed 1/2 an hour earlier each week until you get to 10pm (or ideally 9pm).

4. Set your circadian rhythm and go to bed & wake up at the same time.

5. Check you lighting! This is so important. The blue lights from screens are so toxic for your health, it stimulates cortisol (stress response) and blocks melatonin (sleep hormone) - I wear Baxter Blue, Blue light blocking glasses from sun set till bed time.

6. Create a bed time ritual - A hot magnesium bath (epsom salt bath) with beautiful essential oils like lavender. Meditate, deep breathing, journaling, soft music, relaxing tea.

7. Legs up the wall! What's going on in this pose?
   Your femur bones are dropping into your hip sockets, relaxing the muscles that help you walk and support your back.
   Blood is draining out of your tired feet and legs.
   Your nervous system is getting a signal to slow down. Stress release and recovery time.
   This position is great for sore legs, helps with digestion & circulation as well as thyroid support. If you suffer from insomnia try this before bed.

8. No devices in the bedroom. The bedroom is for two things, sleep & love making. Don’t work from bed, eat in bed, watching TV, scrolling through your phone.

9. When you wake up in the morning expose your eyes to the daylight, don’t jump straight on your phone or screen this also messes with your hormones.

10. Happy dreaming xx