The Top 5 Things I Do Daily for Breast Health

photo by Fiona McNichols

The thing that astonishes me as an Ayurvedic Practitioner and hormone/lymphatic specialist, is how little we were taught about our breast and chest health. Throughout my training, I have been continually amazed to learn how simultaneously complex our bodies are, and how simple it can be to care for them.

I created this guide of the top five things you can do for your breast health so that you can be empowered to care for your body. These simple tools help us to get in touch with our breast tissue and support our bodies from a root level.

I still highly recommend receiving care from a trusted provider for your breast health, but these are the best ways to be the most knowledgeable and supportive of your body possible.

5 things I do to support my breast health

1. Massage

I am a big proponent for self-massage of your breasts as often as possible. It doesn’t have to be complicated- the more you massage your breasts the better! I encourage my clients to integrate it into your daily routine by massaging your breasts in or after the shower. This works well because the lymph moves the most easily when warm.

Here is a short video of a daily massage practice you can do at home

Here is a longer video with more information about breast health and in-depth self-massage.

2. Drink warm water with sea salt to start the day

The health of our lymphatic system is the basis of our breast health. The lymph helps to detoxify the breasts, transport hormones, and can soften dense tissue. One of the most important aspects of lymphatic health is our hydration (because the lymph is a fluid system). My favorite way to get hydrated is by drinking a warm glass of water in the morning. The warmth makes it easier for your body to absorb and also supports the digestive system. I add Atlantic Gray Sea Salt (about 1/4 - 1/2 tsp to taste) to add extra electrolytes.

If you have concerns about high blood pressure, please consult your doctor. But also know that sea salt is very different from table salt because it has a full spectrum of electrolytes that help to balance your blood pressure.

For more info about the lymphatic system, check out my article on The Basics of Breast Health

Photo by Fiona McNichols

3. Get morning sunshine

I recommend getting outside for at least 5-15 minutes as soon as possible after waking. This sets our circadian rhythm and helps regulate our hormones, especially as women.

Our hormonal health is one of the most important pillars of breast health because excess estrogen, adrenaline, and cortisol can lead to increased breast fibrousness, density, cysts, and other harmful growths. By starting your day with sunshine, you actually increase the production of serotonin, which then leads to increased melatonin at night. Better sleep helps our body detoxify and regulate hormones.

4. Eat lots of fiber rich foods

Fiber is crucial for the proper functioning of our digestive systems. When studying hormonal health, the first thing I learned is how essential it is to poop at least once every day (ideally twice!). Pooping is our primary pathway for detoxifying excess estrogen. Estrogen is our primary “growth” hormone, which left unchecked can wreak havoc on the breast tissue (and other reproductive organs).

The best way to get enough fiber is eat 8-10 servings of fruits and vegetables a day. The best fruits and veggies for breast health are berries (high in antioxidants and enzymes), citrus (great for the lymph), and cruciferous vegetables (think broccoli, cauliflower, brussel sprouts, kale, etc.) Cruciferous veggies have a compound known as sulforaphane which supports methylation and detox in the liver. Liver health is also key for health hormonal and lymph balance.

An important note on fiber: if you have a dis-regulated gut microbiome or autoimmune condition (SIBO, ulcerative colitis, etc), proceed with caution with adding lots of fiber to your diet. Sometimes fiber can aggravate these conditions so it’s best to start slow.

5. Take Magnesium Glycinate

This is the top supplement I recommend for breast health because of all of the reasons above. Magnesium glycinate helps regulate your bowels, improve sleep, and reduce stress & inflammation. By improving the quality of your sleep and reducing stress, magnesium glycinate can help to regulate the hormones that affect the breast tissue.

As opposed to other forms of magnesium, magnesium glycinate is less likely to cause loose stools, drowsiness, and other negative side effects. I generally recommend starting with 300-350 mg per day.

Other ways to support breast health

In general, the more you support your liver, lymph, and hormonal health, the healthier your breasts will be. A few other key ways to support these systems include:

• Exercising every day to support lymphatic flow

• Take bitters 15 minutes before your meals to encourage liver and digestive health

• Get 8-10 hours of quality sleep per night whenever possible

For more ideas about how to support your breasts, you can read my article on Dense Breast Tissue or listen to my Podcast episode about breast health.

Stay tuned for my upcoming blog post on the top 5 things I avoid for breast health!

Additional Care

If you would like additional care from me or another practitioner, please reach out to hello@abbeyjoyhealing.com or check out my website www.abbeyjoyhealing.com

You can stay up-to-date on my breast & womb care offerings through my Instagram, Substack, Podcast, and new YouTube Channel

I have a podcast episode on breast care that I highly recommend listening to for more information.

For more information and to find practitioners near you, I recommend checking out my teacher DeAnna Batdorff’s website dhyana Essentials and looking at the practitioner referral list.

Disclaimer:

Information provided in this communication is for educational purposes only. The information is not intended as diagnosis, treatment or as a prescription, nor is it intended to be a substitute for professional medical advice from your physician or primary healthcare provider. If you have a medical condition, please consult your physician.