7 Natural Ways to Boost Breast Health

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It’s troubling to read that 1 in 8 women in the U.S. will face an invasive breast cancer diagnosis in their lifetime. Thankfully with better research and screening, survival rates have improved over the last decade at least in women over 50 (according to BreastCancer.org). Still, there is much more work ahead to improve the odds.

While it’s great that there’s generally a higher awareness around finding a cure to breast cancer, one very important thing is often overlooked — proactive steps we can take to protect our breast health.

Yes, genetics have a lot to do with breast cancer risk (more on that below), but there are lots of lifestyle changes you can make to reduce your chances of getting that dreaded diagnosis — no side effects necessary.

(And in case you were wondering, the same goes for other women’s health issues, like your vaginal health.)

What Causes Breast Cancer?

There are a wide variety of risk factors for breast cancer. Research finds that a lack of vitamins (particularly vitamin D), toxins from deodorants, hormones all play a big role in breast-related problems.

You should also examine your family history, which also plays a part. Fortunately, your lifestyle choices can have a big impact and can even help override genetic predisposition.

The following suggestions for improving your breast health are non-invasive and, as a bonus, will also support the health of the rest of the body!

How to Care for Breast Health

An ounce of prevention is worth of pound of cure, they say…

1. Practice Self-Exams and Get Regular Check-Ups

Breast health is a complex subject, and the following are only a few of the ways I’ve chosen to support healthy breasts. I want to start out by saying that the following natural tips cannot replace advice from a medical professional.

Learn how to do a breast self-exam (see point 9 below) and research your options for diagnostic screenings like mammograms or thermography (my thoughts on those here).

2. Eat a Healthy Diet

Eating a real food diet of whole, fresh foods prepared at home can greatly reduce your chances of breast cancer. Research finds that cancerous breast tissue often contains high amounts of chemicals like aluminum and parabens, so avoiding processed foods in favor of fresh produce will help keep you healthy.

Plus, a whole foods diet will also help avoid estrogen-like compounds that mess with your hormones and could contribute to breast cancer. These dangerous compounds are found in packaged and canned foods, plastics, soy products, birth control pills, and are even in the water supply due to run-off from factory farms. Most water treatments do not remove these compounds, so it’s up to us to filter out these toxins. I like to use a reverse osmosis filter with a drop of trace minerals, so we still get those good vitamins without all the toxins.

Be sure to eat lots of foods rich in antioxidants to help stave off cancer. Research shows that a Mediterranean diet rich in healthy omega-3 fats like olive oil and flax seeds can keep help reduce cancer-inducing inflammation.

3. Take Herbs and Supplements for Breast Health

There are lots of important vitamins for breast health, but vitamin D is arguably the most important nutrient you can get.

A study from the University of California reported:

University of California researchers estimate 250,000 cases of colon cancer and 350,000 cases of breast cancer could be prevented worldwide by increasing intake of vitamin D. Sunlight spurs production of vitamin D in the skin, and people who don’t get much sun exposure tend to have lower levels of the vitamin.

The best way to get vitamin D is from moderate and safe exposure to the sun. I recommend supplementing this practice with a skin-supporting diet that maximizes vitamin D production.

As I mentioned above, omega-3 fatty acids are also great for breast health. Scientists theorize that omega-3s work by reducing the effect of those estrogen-like compounds that sneak into your system, helping to decrease inflammation. A few great sources of omega-3s (other than supplements) are wild-caught fish and grass-fed meats.

Curcumin, an extract from turmeric, is another potent antioxidant that can help boost breast health. You can take it in capsule form (I use this brand), or use turmeric liberally in your cooking or in a daily cup of golden milk.

4. Choose Deodorant Wisely

There’s an ongoing debate about whether chemicals in deodorants and antiperspirants can damage your breast health. One study found aluminum in cancerous breast tissue removed during a mastectomy. The aluminum concentration was higher in tissue near the armpit.

Since many commercial deodorants also contain parabens and estrogen-mimicking chemicals that may also impact breast health, it’s best to avoid them if you can. There are lots of natural, inexpensive, effective deodorant options on the market that don’t any of these chemicals. Here’s a natural mineral deodorant I helped formulate if you want to buy one.

You can also make your own deodorant right at home using one of my easy recipes:

5. Choose the Right Bra

Your bra is another risk factor that you may not have considered. Wearing underwire or otherwise snug-fitting bras might restrict lymph flow, impeding the body’s ability to remove toxins from your armpit area. As this article from Michael Schachter, MD explains:

Over 85 percent of the lymph fluid flowing from the breast drains to the armpit lymph nodes. Most of the rest drains to the nodes along the breast bone. Bras and other external tight clothing can impede flow.

The nature of the bra, the tightness, and the length of time worn, will all influence the degree of blockage of lymphatic drainage. Thus, wearing a bra might contribute to the development of breast cancer as a result of cutting off lymphatic drainage, so that toxic chemicals are trapped in the breast.

A book written on the subject, Dressed to Kill: The Link Between Breast Cancer and Bras, claims that:

  • Women who wore their bras 24 hours per day had a 3 out of 4 chance of developing breast cancer.
  • Those who wore bras more than 12 hours per day, but not to bed, had a 1 out of 7 risk.
  • Women who wore their bras less than 12 hours per day had a 1 out of 52 risk.
  • Those who wore bras rarely or never had a 1 out of 168 risk.

While this topic has been surprisingly controversial, my personal take is that it doesn’t hurt to wear underwire bras as minimally as possible. While it might not be possible to go braless very often, I suggest at least wearing a healthier bra.

I personally like wire-free, full-coverage Coobie bras, which are also equipped with removable pads that you can replace with nursing pads while nursing.

While researchers continue to debate the link between bras and breast cancer, I’m definitely more comfortable!

6. Work Toward Hormone Balance

Hormones play a tremendous role in breast cancer, which is why HRT, contraceptives, and procedures that unnaturally alter your hormones can increase the risk of breast problems.

Hormonal contraceptives, by their nature, work to alter the normal hormone function of the body to prevent pregnancy. As the packaging of any hormonal contraceptive will explain, this puts the user at a higher risk of cancer, heart disease, blood clots, stroke, bone loss, and more.

The link between contraceptives and cancer has been well documented. Injectable contraceptives seem to carry an increased risk, with one study showing that they double breast cancer risk.

Additionally, taking medications that alter hormones (like contraception or HRT) can mask symptoms of hormone-related problems and make them harder to detect.

Dr. Angela Lanfranchi, a breast surgical oncologist, claims that the pill is responsible for a 660% rise in non-invasive breast cancer since 1973.

This is a topic I highly encourage women to research themselves. Personally, I even suggest skipping hormonal contraceptives in favor of more natural alternatives, like charting your ovulation.

7. Exercise!

Exercise helps you maintain a healthy weight, which is important when it comes to breast health. Obesity has been linked to an increased risk of all cancers, including breast cancer.

Plus, exercise increases circulation and lymph flow, which helps your body eliminate toxins. Exercise also encourages proper hormone production and function, which can help balance the presence of excess estrogen in the body.

Gentle movements like walking, light jogging, and bouncing on a trampoline or rebounder appear to be beneficial due to the lymph-stimulating activity they promote. Stretching, pilates, and weight training also help improve hormone responses and lower cortisol, blood sugar, and other factors that can affect hormones.

One particular exercise that is touted for its lymph and circulatory effects is the T-Tapp System, which is low-impact and very gentle on the muscles and joints. I tried it and was amazed by how much a simple 15-minute increases circulation and works the muscles, yet it didn’t make me sore (supposedly from the lymph-draining aspect).

Here is my complete list of lymph-circulating activities. They also have a host of other benefits besides breast health, so there is nothing to lose!

Lifestyle Factors That Help (or Hurt) Breast Health

Other lifestyle factors have been correlated with an increased or decreased risk of breast cancer.

Factors that researchers believe might decrease your risk of breast cancer include:

  • Breastfeeding your children for at least six months each (preferably for a year)
  • Having more than one child
  • Maintaining a healthy weight
  • Exercising regularly
  • Eating an antioxidant and omega-3 rich diet
  • Getting enough vitamin D from sunlight or supplements

On the other hand, research points to a possible increase in your risk of breast cancer with these factors:

  • Having your first child after age 30 (or not having children)
  • Being overweight
  • Having multiple pregnancies but not breastfeeding
  • Smoking
  • Low vitamin D levels
  • Excess alcohol consumption
  • Light exposure at night, which decreases melatonin production (read tips for optimizing sleep here)

How to Boost Breast Health

As a quick recap, remember to do the following to keep your breasts happy and healthy:

  1. Eat a healthy diet composed of whole, real foods. Avoid processed foods like grains, sugars, and vegetable oils.
  2. Drink plenty of filtered water and herbal teas like green tea.
  3. Consider supplements like omega-3 oil and curcumin, especially if you have a known deficiency.
  4. Get a comfy and non-restrictive bra.
  5. Carefully research any medications that can impact hormone levels, and consider natural options.
  6. Exercise regularly, preferably with an exercise regimen that supports lymph health, like rebounding on a trampoline.
  7. Keep stress at a minimum with yoga, meditation, or tapping.
  8. Get plenty of sleep at night (sleep optimizing tips here).
  9. Conduct regular breast self-exams (Here’s how to do it).

I also encourage you to check out my podcast interviews or transcripts with breast health experts like Dr. V and Diane Kazer.

While listening, I’ll be comfy in my underwire-free bra, sipping a cup of herbal tea, and jumping on a mini-trampoline!

This article was medically reviewed by Dr. Lauren Jefferis, board-certified in Internal Medicine and Pediatrics. As always, this is not personal medical advice and we recommend that you talk with your doctor or work with a doctor at SteadyMD.

Do you do anything natural to help improve the health of your breasts? Share below!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

100 responses to “7 Natural Ways to Boost Breast Health”

  1. Jenn Avatar

    I was definitely the exception to the rules when I was diagnosed with triple negative breast cancer in 2015 at the age of 34. Ate whole foods, nothing processed, worked out religiously, took care of myself, no family history, etc, etc, etc. I have upped my vitamins ever since and continue to eat well and workout regularly. All great advice to lower the chances, and just great advice for living a healthy life in general!

  2. Candace Avatar
    Candace

    Really great article!! I’ve been using homemade magnesium oil spray for an underarm deodorant for a couple of years now – at your suggestion! Works great! The mention of HRT can be tricky – but there is much to be gained in bio-identical hormones. You have to find a competent compound pharmacists who, in conjunction with your doctor (or naturopath) , will make compound them just to fit your needs. Here is a good description of them; http://custommedicine.com/hormonereplacement.htm

    Thanks again for the great info! And YES! I am going to get a new bra!
    Candace

  3. amber nichols Avatar
    amber nichols

    I just finished reading an article in which an oncologist specializing in breast cancer specifically cited the book “Dressed to Kill: The link between breast cancer and bras as one of the myth perpeptuating sources of misinformation on the subject.

  4. Kelly Avatar

    Just wanted to add a bra alternative for those of us with small band/ large cup sizes. Its the Cosabella Curvy Sweetie bralette. I tried Coobie and Genie bras and they just didn’t work for my 32Gs. More expensive though 🙁

  5. Marina Avatar

    I always thought that cotton bras were best for the body. You suggested Coobie bras but they are not cotton. Is there an alternative or a cotton bra (for nursing) that you recommend?

  6. Ericka Finley Avatar
    Ericka Finley

    Katie,
    I recently started taking molecular iodine because I found numerous studies showing it’s effectiveness with breast cancer patients. I found a lump in my breast, & since beginning molecular iodine one month ago it has already shrunk. I think it is definitely worth mentioning in one of your posts. Thanks for all you do to contribute to our lives by giving us resources and information on healthier living.

  7. Angelica Avatar

    Dear katie, Have you ever thought of translating your very instructive, and full of knowledge, articles into Spanish? 🙂

  8. Rachel Avatar

    This is a great article. I love your website and you are my go-to for health, beauty, and food advice!! Thank you for what you do!
    However, I’m wondering about breast enlargement? Is there a safe way to increase the size? I have read a lot about herbs and supplements (saw Palmetto, fenugreek, wild yam, etc) but wonder what your thoughts are on the subject.
    Thanks!

  9. Gina Schumacher Avatar
    Gina Schumacher

    I was told by my physical therapist (who specializes in myofascial release) that women should gently massage their breasts and gently pull on their nipples for 2 minutes. It may be worth researching.
    The goal is to help lymphatic flow, and clear the nipples of any clogged ducts.

  10. Tanya Avatar

    After several years of back pain and rigidity, migraines and shoulder tension, poor posture, and unfocused balance due to an unnatural center of gravity…I took matters in my own hands and Googled how to do my own bra fitting. Turns out I’m a 34H. No wonder.

    So when I got a bra that truly fit and actually lifted the girls off my chest, I was able to stand up straight. Those who don’t have H cups on slender ribs like a 34 band don’t get it. For me to just walk the dog or do the dishes, I need major support. Does this Coobie bra offer that? I like these massive wires as much as anyone (not much) but I don’t hurt or feel like I’ll break anymore. When I take my bra off at night my breasts HURT from the dragging weight, and I can no longer stand up or sit straight. It’s so important to find out what size you really are and deal accordingly. I thought I was a 36c or 36d for like 15 years!

    Most women are wearing the wrong size. I too thought I was just fine. But when I looked up how to take my measurements and put them in online calculators, I learned that I knew nothing about breast size. One if the worst things about boobs this big? The bras cost $80. And you don’t run. Yoga is way uncomfortable. Exercise is difficult, you have poor balance, dancing gets obscene. I’d take DD any day over an H cup. Just saying.

    I did find that getting fluoride out my water intake made a huge difference in the feeling of rigidity, though. Highly recommend doing that if you can.

  11. Teneko Avatar

    Hey,
    It’s been a while since you put this up. How are you liking the Coobie bra now?
    I have been having tender breasts for a while and recently switched to natural deodorant similar to your recipe. That helped. But a couple weeks ago, “the girls” were tender again so I ditched my bra and let my 32Ds roam free under a cotton cami. Talk about freeing! I felt like everybody was staring, then realized that they totally should NOT be staring at my breasts, so SO WHAT? Anyway, I was looking at different cami options and picked up a seamless Bali no wire bra that looks similar to the Coobie. Feels like my ribs are being squished after going BRALESS for just 2 weeks. Might try the Coobie, or just stick to camis.

  12. Trisha Avatar

    I ordered 2 cooby bras and love them. I’m a 32C and was still wearing my underwire nursing bra even though I’m not nursing my 16 month old anymore. None of my other bras fit right. The Coobys are so comfortable and support me plenty. I’m so thrilled with them that I told all my girl friends! I also gave up Depo-Provera because it killed my libido, and now use natural family planning (can’t stand n-9 spermicides!). I’ve gradually phased out antiperspirant, store bought shampoo, and lotions. We use essential oils now as our first resort for beauty and wellness. I need to try the cod liver oil (ew!) and we’re always working on eating healthier. your site is great!

  13. sara Avatar

    I tried the cooby with no success. I am a 36 c but it gave me no support. I am currently wearing underwire, and using an amazing healthy deoderant called Tahitian breeze roll on. I am 24 years old and terrified of wearing Underwire. my sisters don’t, they get theirs from Kohl’s but i guess i care too much. I am still trying to find a better alternative!
    Thanks so much for your amazing site!
    love it!
    sara

  14. Dana Avatar

    If your not supposed to wear bras at night what do you do when nursing? If j wouldn’t wear one at night with a pad my sheets would be wet!!!!

  15. Sandra Avatar

    Thanks Katie! Another change i have made in my life thanks to you. Tried the crystals two decades ago without control of odour and wanted to find a replacement to the aluminium but there wasn’t much around back then. Now there are more options. I have changed to a natural deodorant and also use magnesium oil at times, the natural deodorant is based more on lemon oils and it works better from my experience in terms of odour. Breast feeding for 6 months and hope to make a year. Can’t change having my babies in my 30s and 40s but aim to keep fit and eat well.

  16. Sarah L Avatar

    Hi Katie! Thanks for another great article! I see that you are still recommending Green Pasture’s FCLO. My family has taken it off an on for several years but now I am worried by the controversy that it might be rancid. Have you done any research on the controversy? I value your opinion!

  17. Lauren Avatar

    I love your site, thank you for all you do! I visit you daily and am always impressed 🙂

    I know we can only do what we can do to decrease BC risk, I just feel like it’s a losing battle (for me), which is a very negative attitude I realize.

    I follow all this protocol with diet and try to use all natural products etc., however, I have PCOS and it seems even going strict paleo hasn’t improved my health. I’ve been eating this way for 5 years now and while I won’t go back to grains and sugar, I don’t feel it has really helped me with health issues which is disappointing!

    I grew up in the 70’s and 80’s, probably one of the worst eras for food, with low fat and hydrogenated “food,” and then became a vegetarian/vegan for most of my 20’s and early to mid thirties. Maybe I’m being too dire but I feel like this lifestyle must have seriously damaged my health even though I thought I was “healthy.”

    As for fertility, I had a lot of trouble conceiving and did not have my only son until I was 39, plus 2 miscarriages beforehand. The fact that that increases my BC risk is really depressing to me. I know I can’t go back in time and tell my 23 year old self to have babies :), which by the way would have gone TERRIBLY! 🙂 But what a bummer that age is a risk factor.

    I have no family history except for a second cousin but I am of Ashkenazi jewish heritage and that’s an increase in risk factor too, plus, dense breasts.

    I think I just find it frustrating as my relatives who ate terribly and drank and smoked and didn’t exercise did not get cancer and lived to be 96. And my young friend died at 46 of BC. Why?

    I guess you do what you can do but frankly I’m terrified, certainly more as I get older (I’m now 42). Of course I will continue to eat paleo, exercise, go bra free 🙂 and deodorant free but honestly if it were an easy route I would have a double mastectomy and remove my uterus and ovaries Angelina Jolie style in a heartbeat if only to not have to worry about this crap disease anymore. I know I have an extreme attitude about it but I’m a worrier, what can I say?

    Oh and I TOTALLY agree with you about “pink ribbon” propaganda. Drives me nuts when you see it on all the unhealthy food and wine bottle (!), I just want to grab it and yell “THIS CAUSES CANCER!”

    Anyway, thank you for the post, going to eat a handful of turmeric now…:)

    Lauren

  18. Kirstie Avatar

    Thanks for all of the well thought out information! I just ordered a twin pack of Coobie bras, and do hope that you get the appropriate credit for referring me to them. I have been an on again/off again reader of your site for years, but now that my husband and I are going to be trying to conceive in the next year, I am reading through your blog, buying up all the things and trying to make all the changes.

    I truly appreciate the knowledge that you share with your readers! I think the reason I kept going off your site is because I was getting so overwhelmed…everything I eat, the cups I drink from, my shampoo, my sheets…good gosh was anything safe?! It was easier not to know! So now I am rereading, learning, and taking one step at a time (helps with getting overwhelmed-no one can change everything overnight!)

    I have ditched the unhealthy versions of shampoo, soaps, make up, deodorant, poisonous oils-this one has been tough…so much food to replace, who knew there was soy and canola oil in everything?!

    I am starting on breast health by replacing the underwire bras and just ditched the bc pills last week.
    Thank you, thank you, thank you for all that you do in making a difficult, confusing, frustrating and expensive transition easier for us! 😀 You rock Katie!!

    1. Wellness Mama Avatar

      Thanks for your kind words, Kirstie! I agree, it’s very easy to get overwhelmed, and you’re right, taking it in baby steps is the only way to begin making natural changes. It’s been a long process for me…over 9 years now. Best wishes!

  19. tru leigh Avatar
    tru leigh

    Spot on article, as usual. There was an article in the Lancet a few years ago that indicated the younger a woman had children and the longer she breast fed, the less likely she is to get breast cancer. This make sense as BC is uncommon in third world countries.

  20. Jennifer Avatar
    Jennifer

    Great article, Katie!! I was wondering what type of mini trampoline that you have. Also, what are your thoughts on the Berkey water system?

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