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!

Sources
  1. BreastCancer.org, U.S. Breast Cancer Statistics. Retrieved May 27, 2020.
  2. Ewertz, M., Jensen, M. B., Gunnarsdóttir, K. Á., Højris, I., Jakobsen, E. H., Nielsen, D., … & Cold, S. (2010). Effect of obesity on prognosis after early-stage breast cancer. Journal of Clinical Oncology, 29(1), 25-31.
  3. Exley, C., Charles, L. M., Barr, L., Martin, C., Polwart, A., & Darbre, P. D. (2007). Aluminum in human breast tissue. Journal of inorganic biochemistry, 101(9), 1344-1346.
  4. Griffiths, K., Aggarwal, B. B., Singh, R. B., Buttar, H. S., Wilson, D., & De Meester, F. (2016). Food antioxidants and their anti-inflammatory properties: a potential role in cardiovascular diseases and cancer prevention. Diseases, 4(3), 28.
  5. Li, C. I., Beaber, E. F., Tang, M. T. C., Porter, P. L., Daling, J. R., & Malone, K. E. (2012). Effect of depo-medroxyprogesterone acetate on breast cancer risk among women 20 to 44 years of age. Cancer Research, 72(8), 2028-2035
  6. Linhart, C., Talasz, H., Morandi, E. M., Exley, C., Lindner, H. H., Taucher, S., … & Ulmer, H. (2017). Use of underarm cosmetic products in relation to risk of breast cancer: a case-control study. EBioMedicine, 21, 79-85.
  7. Pan, S., Yuan, C., Tagmount, A., Rudel, R. A., Ackerman, J. M., Yaswen, P., … & Leitman, D. C. (2015). Parabens and human epidermal growth factor receptor ligand cross-talk in breast cancer cells. Environmental health perspectives, 124(5), 563-569.
  8. Pike, M. C., Krailo, M. D., Henderson, B. E., Duke, A., & Roy, S. (1983). Breast cancer in young women and use of oral contraceptives: possible modifying effect of formulation and age at use. The Lancet, 322(8356), 926-929.
  9. Shan, N. L., Bak, M. J., Cai, L., Wernyj, R., Sargsyan, D., Cheng, D., … & Suh, N. (2019). Identification of key drivers of cancer stemness and progression regulated by vitamin D compounds in ductal carcinoma in situ breast cancer.
  10. Yeung, C. A. (2019). Limit consumption of free sugar to reduce cancer risk. BMJ, 366, 10.1136/bmj.l2408.

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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. Julie Cyr Avatar
    Julie Cyr

    There is an alternative to mammograms called thermography that has no radiation! This kind of imaging is usually offered through naturopathic docs.

  2. Sallyann Avatar
    Sallyann

    Thanks to your posts, I started making my own deodorant and stopped wearing under wire bras about a year ago! I have smoothies and try and eat as little prossesed food as possible! I hoping to undo any potential damage from my less informed earlier years! Thank you, I love reading your post 🙂

  3. Carey Avatar

    I love your site and a lot of your information but I am offended that you are promoting the research that blames women who choose not to have children or who have children when they are over 30 for getting cancer! You did not site that, but I am sure that is plenty of research saying that. Kinda like how they are also blaming so-called-older women for having a child with autism spectrum by making a correlation there. I am hurt to see that 🙁

    1. Wellness Mama Avatar

      Thank you for the compliment. I see your objection, but frankly, I would not classify my passing mention of the research (which is unbiased, and simply observed data) as “promoting” or “blaming”. I don’t blame women who don’t have kids until later in life, but I want them to know that it is a risk factor associated with cancer. Information is powerful and empowering, and I want everyone to be informed! If every woman who read this article smiled to herself, knowing that she had never done anything to increase her risk, nor neglected anything to decrease it, I wouldn’t be helping anyone. *That’s* called preaching to choir. I want to preach to uneducated who have no idea! Maybe one of my readers didn’t start having kids until after she was 30, and wears a bra 24 hours a day. She can’t go back and change when she had her sweet babies, but she can change her clothes, and maybe seeing that there is an elevated risk in one area of her life might motivate her to make a change for the better that she might otherwise have neglected! I am sorry that you feel offended, but I would rather offend and educate than leave out important information!

  4. Brenda Avatar

    The links posted to the Coobie bras don’t work 🙁
    Any advice on choosing the correct one? I have a small frame (30-32 inch) but am large in the chest (DD or much larger when nursing). Need something good for every day and something for exercise.
    Thanks to anyone for help!

      1. Bre Avatar

        Thank you so much for the reply. I have a question about your affiliate links. I want to make sure that you get all of the credit from my purchases. If I am purchasing from amazon, do I need to go to the link and directly purchase a product? Or, can I go to three different links (from your site), add all three items to the cart, and THEN check out? Just want to make sure you get credit for each item.
        Thanks!
        Can’t thank you enough for making my health changes simple.

  5. Loni Avatar

    Be very careful with birth control! I got a DVT on a low dose and I will never use it again.
    I just ordered three of the bigger Coobie bras and they have a “buy three, get $20 off) deal right now, woohoo!

  6. Nicole Harris Avatar
    Nicole Harris

    Hi, great article, very informative…I would love to stop using my birth control(NuvaRing) but I’ve had very irregular periods since I started when I was eleven, and birth control is the only reason I have a monthly period. I know a lot if women who are fine with not having a period but it makes me uncomfortable and it just doesn’t feel right…do you know of any ways that I can regulate my periods naturally? Cancer is unfortunately common in my family and I’d like to try my best to avoid it..

  7. Dr. Zuschik Shanchez Avatar
    Dr. Zuschik Shanchez

    Middle aged women have variety of breast related issues.The problems are mainly related to hormonal imbalance.The estrogens & histrogens responsible for breast health and other vital femaly physiology are found in less quantities in women aged between 35-50.This is mainly because of loss of desire and sexual activity in this agegroup of women.

    Nearly all the hormones responsible for women’s health are secreted during sexual intercourse.
    Therefore leading a normal sexual life goes parallel with women health.

    In America nearly 55% of women face this problem and undergo sexual counciling to avoid future risks of abssesses,fibroids, cysts and even cancer.

    Dr. Zuschik Scanchez
    University Of Ohama.,
    Illinos,USA.

  8. Lea Hill Avatar

    I find it interesting that some women would go to such great lengths for their “breast health” and yet think nothing of injecting their bodies with large foreign objects (impants) to augment those same breasts. How do you reconcile that? by the way – I’m not talking about cancer survivors.

  9. Diane Pierre-Louis Avatar
    Diane Pierre-Louis

    The advice about prevention on this post is great! I definitely will look into changing my deodorant.

  10. Miza Avatar

    Great article! Natural armpit hair is also a great way for sweat (i.e. toxins) to leave the skin and not be reabsorbed by the body. Cold showers with a armpit/breast massage also work wonders for the lymphatic system. Any ideas about natural fibers vs synthetic? I try to wear cotton as much as possible. Thanks!

  11. Abby Avatar

    Thank you for doing such an excellent job with this article. There doesn’t seem to be anything you missed. I have passed this on to family and friends. -Abby

  12. Melissa Avatar

    Thank you so much for talking about all of this!! Especially about the Sympto-thermal method and the risk that contraceptives pose to our health. My husband and I also have been using the sympto-thermal method to postpone and achieve pregnancy (for both religious and health reasons). Without this natural family planning method and the information about my cycles that it provided to my doctor, I would not have been diagnosed and treated for a fertility disorder and would not have my beautiful 1 yr old baby boy! BTW, for anyone who is interested/struggling with hormonal or fertility issues, I really recommend finding a doctor who is specifically trained in naprotechnology. They’re awesome and highly effective!!

  13. Will Revak Avatar
    Will Revak

    We want to add a MAJOR contributor to breast health, dental health. Yes, there is a HUGE correlation between breast cancer and oral health (or disease really). A German study conducted found that 95% (95%!) of breast cancer cases had a dental connection.

    Josef Issels, a very famous oncologist (cancer specialist) is quoted to have said that 97% of cancer has a CAUSAL relationship to oral health! That means that a major breakdown in oral health causes cancer, at least according to who was a leading cancer specialist of his time!

    Stay tuned for the HealThy Mouth World Summit to learn a lot more!!!

    1. Wellness Mama Avatar
      Wellness Mama

      Thanks for mentioning that! I was actually going to talk about this in another article soon (care to contribute!?) and can’t wait for the heal thy mouth summit!

  14. Colleen Santiago-Sprister Avatar
    Colleen Santiago-Sprister

    what about someone who has taken the genetic testing (due to all woman on one side of the family dieing from b/c or other factors, most recent her cousin at age 34 survived b/c and died of brain cancer last month), she’s told me nothing she does health wise would reduce her risk from 80% and she is having a preventative mastectomy next month which will take her to 1%? I want to be a support but I doubt so much of the medical world that it sometimes is so hard for me, as she says all of my natural living won’t make a difference!! Any tips, direction, articles, etc would be appreciated.

    1. Wellness Mama Avatar
      Wellness Mama

      That is tough! I’d encourage doing research on it as even medical science has linked some things like smoking, being sedentary, exposure to certain toxins, etc to an increased risk of breast cancer. If things like vitamins or medicines which only go into the body occasionally in small amounts can make such a drastic difference in the body, it is logical that what a person eats (daily, multiple times, larger amounts) would also directly impact the health of the body. Good luck to you and her!

  15. Jstyles Avatar

    The vitamin B17 is highly beneficial to the prevention of all cancers. The FDA tried to ban it because they could not put a patent on food, as it is said to actually cure cancer. V17, or also called laetrile, is found in raw apricot kernals that can be purchased online. I have only recently started seeing them in health food stores. and of course…BUY ORGANIC! they stay fresh in the fridge for a year. Eat 5-8 kernals a day for prevention.

    1. Candace Avatar
      Candace

      Excellent recommendation! You can also take B17 in caps or tablets. My husband and I have been taking 100-200 mg daily for about 7 years. He’s not crazy about the apricot kernals, but I have been able to sneak them into my cooking!

  16. Jody C Avatar

    I am new to your blog and I am so glad to have found you! Excellent info throughout your posts. Thank you. I have found vitamin D3 and magnesium citrate to be very beneficial to my own health.

  17. Kati Avatar

    Love this post! Thank you so much. I just ordered the Coobie bra from Amazon in the leopard print…I really hope I like it! I 100% agree that hormonal birth control is something to be avoided and Taking Charge of Your Fertility is an awesome resource!

    1. Emily Avatar

      I ordered one too, after reading this article. OMG – most comfortable bra ever! My only complaint is that it’s a bit of a boob-squisher,which isn’t ideal for someone who’s already pretty small to start out with (like me!). Totally comfortable though – I love it!

  18. ladycygnus Avatar
    ladycygnus

    What angers me about those pink ribbons is that the funds raised goes to a company that pushes birth control and abortion (also linked to breast cancer). It’s not just that they are packaged in unhealthy food, but they are almost actively seeking to destroy women’s health.

    I honestly worry a lot about my family, there is a high rate of BC in extended family members and immediate family isn’t very interested in this stuff. I was able to pull my sisters on board with wheat, and my mom was finally convinced Vitamin D was good for here when a skin condition was linked to taking it.

    Although I’ll have to consider the bra thing, I’m between an A and a B and I find the bras with underwire more comfortable than the ones without because it gives a shape and supports without flopping around. I do braless at home though and don’t wear antiperspirant (although sometimes deodorant – but I only need that about one day a month).

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