According to the Canadian Breast Cancer Foundation, there are 5 simple changes we should all be making daily to reduce our risk of breast cancer.

The great thing is, side benefits will be: weight loss, increased energy, better sleep, and just feeling better in general.

Keep a healthy weight

Research shows that women with a higher body weight may have a higher risk of breast cancer. Excess weight gained during adulthood increases the risk of breast cancer later in life, even more so after menopause.
 
This connection is thought to be caused by exposure to greater levels of the hormone estrogen, which is linked to the development of breast cancer. After menopause, most of the body's estrogen is produced in fat tissue, so a woman who carries more weight is exposed to more of the hormone. 

Eat a more balanced diet

The World Cancer Research Fund estimates that up to a third of cancers, including breast cancer, could be prevented in adults if we increased our daily intake of fruits and vegetables.

The body uses the nutrients found in fruits and vegetables to protect against tissue damage, or oxidation, that occurs during normal metabolism. Because tissue damage is associated with increased cancer risk, some research suggests that these antioxidant nutrients may protect the body against some cancers.

Get regular physical activity

Research shows that body weight plays a role in breast cancer because fatty tissue produces hormones and growth factors that may promote cancer development. Research indicates that the level of these hormones produced by the body can be modified by physical activity.

Regular physical activity is beneficial for women of all ages, before and after menopause. It’s never too late to start: the benefits of regular physical activity exist even when you start later in life.

Aim for 30 minutes daily and it can be broken up into 10 minutes, 3 times a day.  It can be any activity as long as it increases your heart rate like walking, hiking, running, going to the gym, dancing, climbing the stairs at work, whatever you love doing.

Quit smoking, or never start

Tabacco is a known carcinogen. Smoking causes disease, ill health and can cut your life short. It harms nearly every organ of the body and puts the health of non-smokers of all ages at risk. Smoking also causes several cancers, heart disease, stroke, lung disease and other health conditions.

By quitting smoking, you reduce your risk of developing breast cancer and help to improve your overall health. Quitting smoking sounds like simple advice—but "simple" doesn't mean "easy."  

In fact, research suggests that women may have a harder time quitting smoking than men do. We may be more concerned about weight gain or may be more affected by physical and emotional cues that trigger tobacco cravings. Fortunately, we do also tend to care more about our health and well-being and actively seek out ways to improve it. 

Limit the amount of alcohol you drink

The World Health Organization (WHO) describes alcohol consumption as a leading risk factor for chronic disease, including cancer—and a greater risk than a high body mass index (BMI), a low intake of fruits and vegetables or being physically inactive.

• Alcohol is a known carcinogen (cancer-causing substance).
• 4% of new breast cancer cases in Canada each year may be linked to alcohol consumption.
• It’s not the type of alcohol that increases the risk of breast cancer but how much you drink and how often.
• 1 standard drink a day increases a woman’s relative risk of breast cancer by up to 13%. The higher the daily consumption of alcohol, the higher the risk for breast cancer.
• Women with a higher risk of breast cancer are advised to avoid alcohol or drink it only occasionally.

To read more information on how you can reduce your cancer risk, head over to the Canadian Breast Cancer Foundation's website.

In good health,
Cheryl Wahl, RHN, Fitness Trainer
North Shore Nutrition

Everywhere you turn you are told to eat more fruits and vegetables.  The Canadian Cancer Society says to  “Eat a healthy diet – including lots of fruits and vegetables”.  What’s your definition of ‘lots’.

The Canada Food Guide says we should get 7- 10 servings a day of fruits and vegetables for an adult. 

On a good day you’re lucky to eat a banana on your way to work and a salad with dinner!  And who wants to eat salad for lunch and dinner…we’re not rabbits!

Welcome to the world of juices and smoothies. Juicing and making smoothies provides the essential nutrients your body needs in an easy to absorb format. It’s like taking a shot of anti-cancer nutrients!

Here’s my top 5 fruits and veggies to put in those body nourishing drinks.

1.    Carrots

• 1 cup contains over 400% of your daily intake of vitamin A, an immune boosting vitamin
  
• great for juicing, has a sweet taste and great when juiced with an apple
  

2.    Apples

• A medium apple has 4 ½ grams of fibre (women need about 25 grams)
  
• High in Vitamin C, another immune boosting vitamin
  

3.    Blueberries

• 1 cup has 4 g of fibre and 24 % of your daily intake of vitamin C
  
• High in Anthocyanins, which help with memory
  
• Contains a compound that suppresses tumour growth and helps prevent certain cancers
  

4.    Greens

• 1 cup contains 56% of your daily vitamin A and 14% of vitamin C
  
• Contains more than a dozen cancer fighting anti-oxidants
  
• High in magnesium, which helps to lower blood pressure
  

5.    Plant based protein

• Adding protein to your smoothie helps keep you feeling full longer and stabilizes blood sugar levels
  
• Brown rice protein powder is gluten free
  
• I use brown rice powder or a brand called Vega (mixed plant based proteins)
  

And head over to my recipe tab for some delicious and refreshing juices and smoothies.

In good health,
Cheryl Wahl, RHN, Fitness Trainer

PS. Make sure to pass this info on to your friends and family, share on Facebook and Twitter.

October is Breast Cancer Awareness month.  We all know that.  But did you know...

- 65 women will be diagnosed with breast cancer every day in Canada
- Every day, 14 Canadian women will die from breast cancer
- 1 in 9 Canadian women will be diagnosed in their lifetime
- 200 men will be diagnosed this year and 60 will die from it

The build up of toxins in our body over the years reduces our cells ability to function properly and can cause damage to our DNA.  Every day, we put our immune system and the detoxifying organs through the ringer to deal with all this foreign material.

Herbicides, pesticides, BPA's, free-radicals...it's everywhere!

Cancer is the result of a mistake that is made in the duplication process of the cell's DNA. 

Consuming antioxidant rich foods and following a regular detoxification program can not only help reduce the number of mistakes in cell division (do you hear me...reduce cancer risk), but we'll have more energy and sleep better too.  What a great side benefit.

Here are 10 Easy and gentle ways to detoxify our body.

1. Eat plenty of fiber, including brown rice, and organically-grown fresh fruits and vegetables. Beets, radishes, artichokes, cabbage, broccoli, spirulina, chlorella, and seaweed are excellent detoxifying foods.

2. Cleanse and protect the liver by taking herbs such as dandelion root, milk thistle, and drinking green tea.

3. Eat vitamin C rich foods, which helps the body produce glutathione, a liver compound that drives away toxins.

4. Drink at least 2 litres of water daily.

5. Breathe deeply to allow oxygen to circulate more completely through your system.  Cancer can't thrive in well oxygenated cells.

6. Transform stress by emphasizing positive emotions.  Practice daily gratitude.

7. Practice hydrotherapy by taking a very hot shower for five minutes, allowing the water to run on your back. Follow with cold water for 30 seconds. Do this three times, and then get into bed for 30 minutes.

8. Sweat in a sauna so your body can eliminate wastes through perspiration.

9. Dry-brush your skin before a shower, or try detoxifying patches or detox foot spas / foot baths to remove toxins through your pores. Special brushes are available at natural products stores. 

10. What is the most important way to detoxify? Exercise! Every day.  Try yoga or qigong, a martial-arts based exercise system that includes exercises specifically for detoxifying or cleansing, as well as many other exercises with specific health benefits.


In good health,
Cheryl Wahl, RHN, Fitness Trainer
North Shore Nutrition