31 Breast Health Challenge Tips

During the month of October, these are the tips we recommend each day to maintain a healthy breast lifestyle. Keep them up during the rest of the year to decrease breast cancer risk. Click on each tip to read more and see the graphic for each. Please share so all women can benefit.

Tip #1

Exercise 40 minutes a day, beyond your normal activities.

Tip #2

Sleep in a dark room, with no light from the street coming into your bedroom, or wear an eye mask.

Tip #3

Spend 15 minutes outside between 10 am-2 pm, exposing your arms and legs to sunlight, or take 1000-5000 IU of vitamin D3 daily.

Tip #4

Eat a vegetarian diet, as organic as possible. Minimal or no meat, fish, eggs, dairy.

Tip #5

Eat 2 tbsp. of soaked or freshly ground flaxseeds a day.

Tip #6

Add 2 tsp. of turmeric to your food or take 1000 mg of curcumin in capsule form daily.

Tip #7

Limit alcoholic beverages to fewer than 3 per week.

Tip #8

Store leftover food in glass, ceramic or stainless steel rather than plastic, and drink water from glass or stainless steel containers.

Tip #9

Use 45 grams of fiber daily to regulate estrogen and insulin. Include 2 Tbsp flaxseed, 2 Tbsp chia seeds, 1 Tbsp psyllium and 1-2 cups legumes.

Tip #10

Do not use cosmetics, nail polish, toothpaste, shampoo etc. containing parabens or phthalates. Avoid using artificial air fresheners.

Tip #11

Replace chlorine-based cleaning products with baking soda and vinegar to clean your sinks, toilet, fridge, stove, floors and/or counters.

Tip #12

Work up a sweat daily, using exercise, sauna or steam bath to eliminate chemicals and toxic metals stored in your fat cells.

Tip #13

Eat 8 servings of fruits and vegetables daily. One serving = 1 cup of salad or 1/2 cup steamed vegetables or 1 whole fruit.

Tip #14

Pray, meditate or practice slow deep breathing exercises for at least 11 minutes before bed to increase melatonin levels.

Tip #15

Remove outdoor shoes each time you enter your home, to reduce indoor pollutants.

Tip #16

Take a relaxation break every 2 ½ hours throughout the day for 3-20 minutes to help alleviate stress.

Tip #17

Practice breast self-massage or ask your partner to do it for you.

Tip #18

Connect with someone you care about today. Tell them how much they mean to you.

Tip #19

Eat 2 cloves of garlic every day.

Tip #20

Reduce sugar, found in sweets, candies, pastries and desserts. Try stevia as an alternative and do eat fresh fruit.

Tip #21

Devote 10 minutes today to doing something you love.

Tip #22

Take 2 Tbsp of flaxseed oil or 3000 milligrams of clean fish oil daily to inhibit inflammation and cancer.

Tip #23

Say “No” to something that bothers you in your life today, and that you can change.

Tip #24

Practice dry brush massage, followed by a 3 minute cold shower.

Tip #25

Acknowledge an inner conflict or fear. Share it with a partner or friend, and encourage them to do the same.

Tip #26

Use at least 5 different spices daily for their anti-cancer and anti-oxidant benefits.

Tip #27

Use pots and pans that are steel clad, enamelled, ceramic or cast iron. Avoid aluminum cookware and non-stick coatings. Do not consume canned food.

Tip #28

Laugh deeply each day.

Tip #29

Vacuum or damp mop at least one room in your house today to remove dust.

Tip #30

Use cloth or recycled bags. Do not acquire any new plastic bags today.

Tip #31

Hug another being today.