Proactive Breast Health: Self-Care and Self-Exam Tips for Breast Cancer Prevention

This post was written by our guest author, Raushanah Najeeullah, ND.

Breast cancer affects approximately one in eight women, making it one of the most common cancers worldwide. While genetic factors can influence breast cancer risk, lifestyle choices and early detection play an important role in prevention. Nutrient and hormone influences, and possibly estrogen metabolism, might be contributors to breast cancer development. Select use of testing and addressing results, could influence optimal breast health and may be associated with reducing breast cancer risk. 

The DUTCH Test (Dried Urine Test for Comprehensive Hormones) provides potential valuable insights into hormone health by assessing how estrogen is metabolized. Alongside hormone testing, regular screening for breast abnormalities can empower women to detect changes early and reduce breast cancer risk.

In this blog, we’ll explore self-help strategies, including self-screening tips, mammogram guidelines, and the DUTCH Test, with the hope of optimizing breast health and raising breast cancer awareness.

Understanding Estrogen's Role in Breast Cancer Risk

Estrogen plays an important role in breast health but may also contribute to breast cancer risk when it’s not properly metabolized. Estrogen is broken down into three main metabolites:

• 2-hydroxyestrone (2-OH): A protective estrogen metabolite linked to a lower risk of breast cancer.
• 4-hydroxyestrone (4-OH): A potentially harmful metabolite associated with DNA damage and oxidative stress, both of which increase cancer risk.
• 16α-hydroxyestrone (16-OH): A harmful metabolite that promotes cell proliferation, increasing the likelihood of estrogen-sensitive cancers like breast cancer.

Maintaining a favorable balance of these metabolites has a possible role in reducing breast cancer risk. Specifically, higher levels of 2-OH (the protective metabolite) and lower levels of 4-OH and 16-OH (the harmful metabolites) are ideal. But how can you know whether your estrogen metabolism is balanced? This is where the DUTCH Test comes in.

How the DUTCH Test Can Help Maintain Breast Health

The DUTCH Test offers a comprehensive analysis of estrogen metabolism, breaking down estrogen into its metabolites—2-OH, 4-OH, and 16-OH. Unlike traditional blood tests, which only measure total estrogen, the DUTCH Test provides a deeper understanding of how the body processes estrogen. This information can be used to make informed decisions about diet, lifestyle, or hormone therapies aimed at optimizing breast health and reducing breast cancer risk.

• Early Detection of Hormonal Imbalances: The DUTCH Test can reveal elevated levels of harmful estrogen metabolites (4-OH and 16-OH), alerting you and your healthcare provider to potential risks before symptoms ofconcern manifest.
• Personalized Treatment: Results from the DUTCH Test enable practitioners to recommend specific lifestyle changes, supplements, or hormone therapies that support healthier estrogen metabolism and breast health.
• Monitoring Progress: Regular use of the DUTCH Test can track changes in hormone metabolism and be a possible tool in determining interventions over time, ensuring that hormone metabolism remains optimized for breast cancer prevention.

New Breast Cancer Screening Guidelines

In addition to breast awareness and breast exams, regular screening mammograms play an important role in early breast cancer detection. The updated guidelines from the U.S. Preventive Services Task Force (USPSTF) now recommend that women start biennial breast cancer screening mammograms at age 40, a significant change from their previous guidelines of starting age of 50. This aligns with guidelines from the American College of Obstetricians and Gynecologists (ACOG) and complements the American Cancer Society (ACS) recommendations, which advise women at average risk to begin annual screening mammograms at age 45 and transition to biennial screenings at age 55.

The shift to earlier and more frequent screening underscores a commitment to early detection, aiming to identify breast cancer at a more treatable stage and reduce mortality rates. This proactive stance is crucial for high-risk groups, such as Black women, who face a higher risk and benefit from earlier intervention. Previously, women in their 40s were encouraged to make individualized decisions about screening based on personal risk factors. The new guidelines emphasize regular, risk-based screening to improve early detection and outcomes.

Self-Screening Tips for Early Breast Cancer Detection

While hormone testing through the DUTCH Test helps assess internal risk factors, self-screening allows women to detect external changes in breast tissue early. Many breast cancer cases are discovered through self-exams. Here are five essential self-screening tips for early breast cancer detection:

1. Perform Monthly Breast Self-Exams

While not currently routine standard of care recommendations, it’s hard not to advise regular breast self-exams as they are an easy step in being familiar with your breasts and detecting any new lumps or changes in breast tissue. Perform the exam once a month, ideally a week after your menstrual period when your breasts are less tender. Here's how to do it:

• Stand in front of a mirror: Check for visual changes, such as dimpling, puckering, or changes in breast shape or size.
• Use your hands: Use the pads of your fingers to feel for lumps or irregularities, moving in a circular motion from the outer edges of the breast toward the nipple.
• Examine lying down: While lying down, use one hand to support the breast while the other feels for changes, applying different pressure levels to examine all tissue layers.

2. Know What to Look For

Knowing what’s normal for your breasts is key to identifying changes. Pay attention to:

• Lumps or hard knots: While most lumps are benign, get them checked by a healthcare provider.
• Skin changes: Look for redness, scaling, or thickening of the breast skin.
• Nipple changes: Inverted nipples, discharge (other than breast milk), or crusting should be examined by a healthcare provider.

3. Check for Lymph Node Swelling

Breast cancer can spread to the lymph nodes, causing swelling or tenderness in the armpit or collarbone. As part of your self-exam, gently feel under your arms and around your collarbone for any unusual lumps or swelling.

4. Pay Attention to Breast Pain

Breast pain alone isn’t usually a sign of cancer, but any persistent, unexplained pain should be evaluated by a healthcare professional. If the pain is localized to a specific area and doesn’t fluctuate with your menstrual cycle, it’s worth discussing with a doctor.

5. Report Changes Promptly

If you notice any changes—such as a new lump, nipple discharge, or skin abnormalities—don’t hesitate to seek medical advice. Early detection can improve treatment outcomes, so it’s important to act quickly.

Self-Help Tips to Reduce Breast Cancer Risk

In addition to self-screening, proactive lifestyle changes can support breast health and lower the risk of breast cancer. These changes can help balance estrogen metabolism and promote overall well-being.

1. Support Healthy Estrogen Metabolism

One approach to reduce breast cancer risk is supporting the production of protective estrogen metabolites like 2-OH while minimizing harmful ones (4-OH and 16-OH). Here’s how:

• Eat cruciferous vegetables: Vegetables like broccoli, cauliflower, and kale contain indole-3-carbinol (I3C), which is converted into diindolylmethane (DIM) in the body. DIM promotes the production of the protective 2-OH metabolite.
• Boost fiber intake: Fiber binds to excess estrogen in the gut, aiding its elimination. Aim for 25 to 30 grams of fiber per day from whole grains, fruits, and vegetables.
• Lower alcohol intake: “Less is best for the breast.” Standard of care guidelines are not more than 7 drinks in a week, but other research provides evidence for even less, closer to not more than 3 drinks in a week.

2. Manage Stress and Cortisol Levels

Chronic stress raises cortisol, which can disrupt estrogen balance and increase harmful estrogen metabolites. Managing stress is essential for hormone health.

• Practice mindfulness: Meditation, yoga, and deep breathing exercises lower cortisol levels, protecting against hormonal imbalances.
• Exercise regularly: Physical activity reduces stress and supports balanced hormone levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

3. Support Liver Detoxification

The liver plays a key role in breaking down estrogen and eliminating excess hormones. Supporting liver health can promote healthier estrogen metabolism.

• Eat liver-supporting foods: Incorporate leafy greens, garlic, turmeric, and beets into your diet to support liver function.

4. Maintain a Healthy Weight

Excess body fat leads to increased insulin resistance, and possibly higher estrogen production, especially in postmenopausal women, increasing breast cancer risk. Maintaining a healthy weight is a strategy in reducing breast cancer risk.

• Focus on a whole-foods diet: Prioritize a diet rich in fruits, vegetables, lean proteins, and healthy fats.
• Incorporate strength training: Strength exercises not only help maintain muscle mass but also promote fat loss and improve insulin sensitivity, thus reducing breast-stimulating growth factors.
• Regular exercise: The American Cancer Society recommends getting 150-300 minutes (2½-5 hours) of moderate physical activity a week, or 75-100 minutes (about 1-2 hours) of vigorous activity. This amount of activity is linked to a decreased risk of cancer overall.

5. Consider Key Supplements

Certain supplements support healthy estrogen metabolism, especially if your DUTCH Test indicates a need for intervention.

• DIM (Diindolylmethane): A natural compound from cruciferous vegetables, DIM can balance estrogen metabolism and increase the protective 2-OH metabolite.
• Calcium-D-Glucarate: This supplement supports liver detoxification by aiding in the elimination of excess estrogen, lowering the risk of estrogen-sensitive cancers.

DUTCH Test: A Tool for Early Prevention

The DUTCH Test is a potential tool for maintaining breast health. By providing a detailed breakdown of estrogen metabolism, it allows you to take proactive measures to reduce harmful estrogen metabolites.

Final Thoughts: A Balanced Approach to Breast Health

Breast cancer prevention requires a multifaceted approach that includes regular screening, healthy lifestyle choices, and hormone monitoring. By integrating monthly self-exams, following updated mammogram guidelines, and using the insights from the DUTCH Test, you can take control of your breast health and significantly lower your risk of breast cancer.

Don’t wait for symptoms to take action. Whether you’re monitoring your hormone metabolism through the DUTCH Test or performing monthly self-exams, yearly clinical exams or screening mammograms, proactive steps today can make all the difference in the future. Stay informed, stay empowered, and prioritize your breast health for long term well-being.

 

Become a DUTCH Provider to learn more about how comprehensive hormone testing can profoundly change the lives of your patients.