Lifestyle Changes To Reduce Risk of Breast Cancer

breast cancer

The most common cancer in women, breast cancer is the most frequently diagnosed cancer with about 1 in every 8 women at the risk of developing it in their lifetime. Fortunately there are lifestyle changes that one can start to reduce the risk of breast cancer. 

A lot of women lose the battle to breast cancer, but the chances of survival increase if detected in the early stages. Preventing breast cancer is next to impossible, but protecting yourself or your loved ones against it is very much possible with these 7 lifestyle tips.

  1. Check for lumps, regularly

Doctors recommend yearly physical examination once you turn 40, but you should examine yourself a couple of times a year. Know how your breasts feel, look for changes in appearance, tenderness, nipple discharge, lumps. 

Checking yourself regularly can help you reduce your risk.

  1. Know your history

Genetics matter, especially in this case, as breast cancer gene mutations can be inherited from family. Learn about your family history, on both sides. If someone from your family has had breast cancer, it can put you at high risk.

  1. Eat your fruits and vegetables

Ever heard this one before? A healthy, balanced, nutrient-rich diet that includes a variety of colourful fruits and vegetables may lower your risk of developing breast cancer. Eat food rich in antioxidants for it can not only reduce the risk of certain cancers but also, chronic diseases. 

  1. Indulge in moderate exercises

How many times have you heard this one? Exercise is important for your overall well-being- from maintaining your body weight to your cardiovascular health to protecting your body as it ages. 

And, when it comes to breast cancer, it can take a toll on your body. Regular exercising builds your immune system and strengthens your body and being in shape can help you beat it.

  1. Control your weight

Obese women or women with a higher weight gain in their older years have higher chances of developing breast cancer. 

A healthy lifestyle that includes healthy eating and regular exercising can help you keep your weight in check. 

  1. Stay away from alcohol, smoking

Who doesn’t enjoy a glass of wine at the end of a long day or a celebratory drink? But alcohol consumption is linked to an increased risk of breast cancer. 

Smoking puts you at a higher risk of lung cancer and even increases your risk of breast cancer. 

  1. Consider preventative health treatments

Due to reasons including family history, weight, lifestyle habits, some women are at a higher risk of developing breast cancer

It is always advised to seek medical advice from a trained medical professional when evaluating your risk of breast cancer and implementing any lifestyle changes to reduce your risk of breast cancer.  

Want to learn more about breast cancer? Get advice to your questions about breast cancer or find a health and mental wellness provider specific to your needs.

Can Intermittent Fasting Help You Discover Your Food Sensitivities?

Intermittent fasting is a practice of restricting food intake for a certain time period for improved health benefits including finding your food sensitivities. There are different ways of intermittent fasting, the most common are:

  • Eating at a fixed time each day
  • Eating after a gap of 6-10 hours
  • Once a week following a 24 hour fasting
  • Twice a week consuming minimum calories
  • Eating early dinner

Are you getting the feeling that intermittent fasting is an exercise of starvation? You cannot be more wrong as IF is approached in a controlled manner.

Most people start fasting in order to lose weight, but in the long term they discover benefits that go way beyond. Also, intermittent fasting is an alternative treatment for a lot of diseases. It aids in:

  • Better sleep
  • Better digestion
  • Muscle strength
  • Mental clarity

The question that most people ask is can not eating treat food intolerances and allergies too?

The answer is yes.

Intermittent fasting can effectively treat the root causes of food intolerances and sensitivities. What we eat is what we are and food can be the foundational cause of food allergies and other immune sensitivities.

Intermittent fasting may help you fight allergies

Allergies worsen if you are living an unhealthy lifestyle. Consuming an unhealthy diet consisting of bad fats, processed foods, greasy foods and other obese-causing foods cause inflammation and can exaggerate your body’s reaction to things that you may be allergic to.

Intermittent fasting is a simple way to be healthy and the healthier you are, the less reactive you are to allergies.

Intermittent fasting can reset your immune system

Sensitivities, food intolerances or minor allergies are a result of a combination of things including your environment, lifestyle choices and your immediate health conditions. When you work on improving your health you indirectly work on your immune reactions. By practicing controlled IF you give your digestive system a break so it can focus not on food but healing itself.

Bottom line for intermittent fasting

What is it that you want to achieve from intermittent fasting?

Get rid of seasonal allergy symptoms
Minor food intolerances
Weight loss

You can achieve all your health goals. Yes, it’s going to be hard to not eat food, but when approached the right way, you will feel the benefits of it. Try taking small steps, take the day as special, your focus would not be on food so you can reflect and enjoy yourself free of stress.

Want to learn more about intermittent fasting for food sensitivities? Get advice to your questions about intermittent fasting or find a health and mental wellness provider specific to your needs.

What You Need To Know About Erectile Dysfunction

Erectile Dysfunction (ED) i

Erectile Dysfunction (ED) can be a difficult conversation both individually or as a couple. What you need to know about erectile dysfunction is that most men, at some point in their life, occasionally experience difficulty with achieving an erect penis. 

If you are reluctant to talk about it, don’t be. Take a look at these statistics.

  • 1 in 10 men is estimated to have moderate to severe ED at some point in his lifetime. (Cleveland Clinic, 2019)
  • ED affects about 10% of men per decade of life. (University of Wisconsin Health, 2019)
  • Severe ED was more common in younger men (49%) than in older men (40%). (The Journal of Sexual Medicine, 2013)
  • The majority (79%) of men with ED are overweight. (Polski Merkuriusz Lekarski, 2014)

Erectile dysfunction can occur for many reasons:

  • As a result of the side effect of a particular medication 
  • From vascular disease, neurological disease, diabetes or prostate-related treatments 
  • Stress about sexual performance or stress in your life in general
  • Guilt about sexual performance or certain sexual activities
  • Excessive alcohol intake or smoking
  • Overweight
  • Unhealthy lifestyle

These steps can help you overcome ED and enjoy a better sex life

  1. Walk for good sex

30 minutes of walking a day, according to one Harvard study saw 41% drop in risk for ED. Researches also suggest that moderate exercise can help restore sexual performance in obese middle-aged men.

  1. Eat a nutritious well-balanced diet

Eating a diet rich in natural foods like fruit, vegetables, whole grains, fish and with fewer processed meat and refined grains decreased the likelihood of ED. 

  1. Take care of your vascular health

High blood pressure, high blood sugar, high cholesterol can all damage the heart and the brain that can lead to the penis causing erectile dysfunction. Also, you should know about erectile dusfunction is that being obese or overweight puts you at high risk. 

  1. Move your thing

Pelvic floor exercises help keep blood from leaving the penis by pressing on a key vein and enhance rigidity during erections. Daily sets of Kegel exercises combined with simple lifestyle changes can help you sidestep this condition.

Want to learn more about what to know about erectile dysfunction? Get answers to your questions about erectile dysfunction or find a holistic practitioner specific to your needs. 

How Does The Gut-Brain Connection Work?

gut health connection

The gut-brain connection may be the reason you are suffering from stomach issues due to increased anxiety or vice versa. 


-Butterflies in the stomach

-Gut feeling

We use these words for expressing experiences but have it ever occurred to you that your brain and gut are connected and it is the emotions that you feel in your brain that can trigger symptoms in your gut.

The brain has a direct effect on our gut

Think about it, when you simply think about eating, the reaction can be experienced as a rumbling in your stomach. A troubled brain sends the signal to the stomach and a troubled stomach sends the signal to the brain, the gut-brain connection is both ways and the communication system between the gut and brain is called the gut-brain axis.

These two organs are connected physically and biochemically in a number of ways:

  1. The vagus nerve is one of the biggest nerves connecting the gut and brain. 
  2. The gut and brain are also connected through chemicals called neurotransmitters.
  3. The microbes that live in the gut make chemicals that affect how the brain works.
  4. The gut-brain axis is also connected through the immune system.

Gut-brain connection and anxiety

Now that you know how closely your brain and gut work you’d understand why you feel nervous before the big presentation or why you experience cramps in your stomach in situations of stress. Also,  people with functional GI disorders perceive pain more acutely than others as their brains are more responsive to GI tract pain signals.  

If you are experiencing gastrointestinal upset with no obvious physical cause, it could be the product of anxiety, stress or depression. It is one of the main reasons that to heal a distressed gut, holistic health experts take into consideration the role of stress and emotion.

A mind-body approach to GI ailments or brain health

The brain-gut connection is strong and to heal any related issue holistic health experts recommend using mind-body tools such as meditation, mindfulness, breathing exercises, acupuncture, TCM as they all have been shown to improve mood while decreasing anxiety. 

Also, certain kinds of foods can be helpful to maintain a healthy gut-brain, these include food rich in:

  • Omega 3
  • Fiber
  • Fermented
  • Polyphenol 
  • Tryptophan

A combination of diet, mind-body tools, a healthy lifestyle can help you maintain a healthy brain-gut connection. 

Want to learn more about the brain-gut connection? Get answers to your questions about brain-gut connection or find a holistic practitioner specific to your needs.