With all the money that has been poured into the treatment and cure of Breast Cancer, very little to none has gone towards research to prevent breast cancer. What little we know is very insignificant. For example, there is evidence to support the idea that women who breastfeed have less incidences of breast cancer than women who never have. In my case, I breastfed both of my biological children for over 2 years each and still got breast cancer. In addition, women who have their first child before the age 30 reduce their risk of breast cancer- I had my first child when I was 24 years old. Physical activity is a preventer, but I was an endurance athlete. High alcohol consumption is a risk factor, but I rarely drank. A family history is good indicator of risk, but I have no family history of breast cancer. Being overweight is a factor, but I was only a few pounds overweight. My point is that I, of all people, never thought I would get breast cancer.
Of all the cancers that I could get hit by, breast cancer was the one I thought was a long shot. Why? Because I kept up on the research and did everything “right,” I was really pretty sure I was okay. I wasn’t. And that false sense of comfort almost cost me my life. Basically, I want to get the message out, that at this time, there is no way of preventing breast cancer (except for removing your breasts altogether). Let me rephrase that another way: if you are a woman with breasts, you are going to get breast cancer. Now you may or may not actually get breast cancer, but if you go off of that premise, you can take the proper steps to guarantee that you catch it early. In addition, until there is more research that goes into the causes of breast cancer, follow the current recommendations for prevention, but don’t rely upon them.
Physical Activity
I am a big exercise proponent. For me, it’s the silver bullet. It’s good for your body and mind. As I stated above, I am an endurance athlete and it was that endurance that helped me breeze through chemotherapy. I would spin 20 miles a day on the spin bike during chemo. Now, you certainly don’t need to be an endurance athlete, but you do need to exercise one hour a day at least 5 days a week. Does that sound impossible? Think of it this way: how many hours a day will you be down when you go through chemotherapy? The one hour a day you spend now will give you 10 hours a day when you need it most.
Physical activity doesn’t need to be painful (nor should it). When you are embarking on an exercise routine, the worst thing you should feel is boredom. Once you’ve established the habit, then you can start increasing intensity. Don’t get discouraged if you don’t notice the benefits of exercise right away. I remember after my first 6 months of exercise, I decided to give up on it because I couldn’t see any differences. It wasn’t until after I stopped that I realized how much I benefitted from working out. My insomnia came back, I was grumpy and I had no energy. The benefits are gradual and natural, so most people don’t recognize them.
When the word “exercise” comes up, I think way too many people think “running.” This is not something that appeals to everyone, so don’t get caught in that trap. Physical activity can also include walking, dancing, swimming, bicycling, racquet sports, soccer… the list goes on. Think of the things you liked to do as a child and I’m sure there is some form of that sport that you can do now as an adult. The following things do NOT count as physical activity: cleaning house, shopping and gardening. Now these activities can all be done as physical activity, but most people don’t have big enough houses, wallets and/or yards to really make them count. Physical activity means that your heart rate is elevated for an extended period of time.
Nutrition
Fruits and vegetables are the foundation of a healthy diet. But it is so hard to find good tasting produce today. Nevertheless, you should strive to have the majority of your meals be comprised of fruits and vegetables- preferably organic. Farmer’s markets and Trader Joe’s are great places to find really good organic produce for not as much money as Whole Foods. But Whole Foods has a much better selection of these items.
A word about soy: if you currently have or have had breast cancer talk to your doctor about soy consumption. My oncologist said that a limited amount of dietary soy is fine. I, personally, love the Organic Soy Creamer from Trader Joe’s in my coffee in the morning. The few Tablespoons I put in there is not going to bring back my cancer. A few things to keep in mind about soy: unless it says “organic” or “non-GMO,” the soy beans have been genetically modified. This is a very controversial topic in the nutrition world today. On the one hand, genetically modified foods can help feed starving countries. On the other hand, there’s not been enough research to show whether or not this type of food contributes to certain diseases. I prefer to err on the side of caution and avoid all soy and corn products that are not organically grown.
In addition, many animal based food products (dairy and meats) are from animals that have been given hormones. Given the strong link between estrogen and breast cancer, I think all conventionally processed meat and dairy should be avoided. I realize that’s relatively impossible in today’s modern society and economy, but do as much as you can. Every little bit is better than none.
Mammograms
4 years before I was actually diagnosed with breast cancer, my mammogram showed microcalcifications that the radiologist said were benign. They weren’t. I know two other women who were told that the abnormalities on their mammogram were just something they were going to watch, and they really turned out to be cancer. The bottom line: don’t expect your healthcare provider to be willing and/or able to identify your breast cancer. If you have any abnormality, have it biopsied. That’s the safest course of action. Insist and fight with your insurance company. If you have to, get a lawyer, but don’t let any abnormality on a mammogram go unchecked.
Also, based on the number of women I know who get diagnosed with breast cancer in their 30s, I really think every woman should have a mammogram in her 20s and/or 30s. Once again, this might be overkill, but better safe than sorry.
Psychologically
When I first got my diagnosis, the doctor said “avoid all stress.” He said that in all seriousness. Getting cancer was by far the most stressful thing that has ever happened to me. I wish he would have told me what my oncologist told me: even at as advanced a stage as mine, most women don’t die of breast cancer anymore. It still happens to be sure, but it’s by far the exception and not the rule. With that knowledge, you can sleep better knowing that your fight will not be in vain. If you’ve been recently diagnosed or are in the midst of a “scare,” please read my blog post entitled The Dandelion Seed. It will help.
For me, I decided early on that I was not going to view my cancer as a curse, but rather, as an adventure. If you think about it, we go see action adventure movies and are thrilled because the hero and/or heroine risk their lives for most of the movie. Cancer was my real life action adventure movie. It can be yours too if you let it. Parts really sucked- just like when the Nazi’s stole the Arc of the Covenant from Indiana Jones. But I jumped over each hurdle and overcame the worst of the worst, just like millions of women before me did and millions of women after me will. It will probably even be you.
A word about hair: if you have to go through chemotherapy, the chances are you will have to lose your hair. I had always had long, beautiful hair and I cried more over this aspect of my disease than even the possibility that I might die from it. Believe me, the anticipation of losing my hair was way worse than when I really did. However, I also decided that this was the only time in my life that I was going to be bald, so I was going to have some fun with it. Below is a Brite of what I did:
Bald can be Beautiful
Breast Cancer is not the greatest thing that will happen to you, but it also isn’t the end of the world. By anticipating its onset, you can arm yourself with the proper knowledge you need to know in order to be prepared. Furthermore, you can contact non-profit organizations dedicated to breast cancer and cancer research to put more money toward finding the cause of this disease. Because an ounce of prevention really is worth a pound of cure.