Stronger Together: Wellness Habits For Breast Cancer Prevention

 

October is Breast Cancer Awareness Month- A time to honor survivors, support those in treatments, and spread awareness about prevention through nutrition and wellness. In this issue, we focus on the role of nutrition, movement, and mindfulness in supporting breast cancer. Whether you’re taking preventive steps or supporting a loved one, small consistent habits will make a difference. From antioxidant rich foods, stress-reducing routines, we’re sharing tools to be better informed, staying connected and driven!

 

Nutrition Tips for Breast Health

 

While no single food can eliminate risk, a consistent pattern of nutrient-dense, anti- inflammatory eating can offer protective benefits and support overall wellness.

1. Power Up with Antioxidants & Fiber

Colorful plant foods like berries, leafy greens, carrots, and sweet potatoes are packed with antioxidants — natural compounds that help neutralize free radicals in the body. These unstable molecules can damage cells and contribute to cancer development.

Best picks: Blueberries, spinach, kale, beets, and oranges

Why they matter: They support cell repair, reduce inflammation, and enhance immune function

2. Focus on Cruciferous Vegetables

Broccoli, cauliflower, Brussels sprouts, and kale aren’t just trendy — they’re nutritional powerhouses. They’ve been studied for their potential to inhibit cancer cell growth and support natural detoxification processes in the body. Pro tip: Lightly steam or sauté these veggies to preserve their beneficial compounds.

3. Green Tea: The Antioxidant Powerhouse

Green tea, a powerful antioxidant, has been studied for its anti-cancer properties. Some research has suggested a link between green tea consumption and a reduced risk of breast cancer, though more studies are needed.

Try it warm with lemon, or chilled with mint for a refreshing twist Choose unsweetened varieties to avoid added sugar • Aim for at least 8 cups of WATER (64 oz) a day, or more if you’re active • Add slices of cucumber, lemon, or berries to your water for flavor without sugar

 

Wellness + Recipes

 

Yoga for Breast Health & Stress Relief

Why it fits: Chronic stress can weaken the immune system and contribute to hormone imbalance. Yoga helps regulate cortisol levels, improve lymphatic flow, and support emotional well-being, which is especially important for breast cancer prevention and recovery.

 

A 5-minute gentle flow or breathing practice for stress relief

Poses like legs-up-the-wall, cat-cow, child’s pose, or heart-opening backbends

 

Want to learn more about how to incorporate anti-inflammatory foods to your diet, visit: https://www.eatingwell.com/category/4243/anti-inflammatory-diet- center/

Search Cherokee Indian Hospital Authority