An important yet often overlooked determinant of breast health is the adequacy of circulation to and from the breasts – not just of blood, but also of your lymphatic fluid. What’s lymphatic fluid and how does it help you prevent cancer? Read on to learn more!

There is an entire community of lymphatic tissue present throughout your body, the majority of which can be found beneath your skin and in the digestive system. Often an overlooked aspect of disease prevention and treatment, the lymphatic system is a key component of our immune system – it identifies foreign invaders and helps launch an immune response to kill infectious agents. The lymphatic system is also an important aspect of detoxification, as it serves to remove toxins and waste products from our skin, organs, glands and other tissue, which are then shuttled to ‘command central’ – our liver – to be processed further and eliminated in stool or urine.

Our breasts have a vast network of lymphatic channels and are highly susceptible to accumulating substances that are fat-soluble, such as hormones like estrogen or toxins that mimic estrogens and can affect estrogen activity in a way that is detrimental to breast health. Such toxins include heavy metals and persistent organic pollutants such as BPA, pesticides and phthalates.

If toxins, hormones and waste products accumulate in the breast, normal cell function can eventually be compromised, thereby promoting abnormal cell function. Of course, we have several check points in our immune system that are designed to identify and destroy abnormal cells, but the more abnormal cells that are present, the more our ‘check point stations’ become overwhelmed and hence, the more likely that cancer will develop. There are other factors involved in this breakdown of checkpoints, but that’s another article!

The lymphatic system is one of the body’s main routes of toxin elimination and it is especially important in the maintenance of a healthy tissue environment for your breasts. Ultimately, the more polluted the microenvironment of a tissue or organ, the more conducive it is to cancer development and growth.

Here are some of the most common barriers to lymphatic circulation, solutions and ways to prevent congestion of lymphatic fluid:

• Anti-perspirants: Sweat is one way the lymphatics eliminate toxins. By blocking the sweat glands with anti-perspirants, toxins will accumulate in the breast. Furthermore, anti-perspirants contain several chemicals that add to the burden of toxins you are exposing your breasts to everyday, including aluminum, phthalates and other cancer-causing compounds. Instead, use a natural deodorant or embrace your ‘scent’ and don’t use anything at all! Body odor is a reflection of your internal environment and that depends on factors such as diet, hormone balance and body burden of toxins. If you know or suspect you have ‘bad body odor’, a naturopathic physician can help you identify and treat the root of the problem.

• Ill-Fitting and Underwire bras: If your bra leaves clear indentations in your skin after you remove it, then it’s compromising your circulation. It’s worth being sized correctly by an expert. Avoid underwire bras and don’t wear a bra any longer than you absolutely have to – ideally, no longer than 8 hours. At least remove your bra when you are at home and definitely avoid wearing a bra at night.

• Lack of Exercise: If you’re not moving, neither is the lymphatic fluid in your breasts or anywhere else for that matter! Whether walking, running, doing yoga or some other form of movement exercise, aim to be active 6 days a week. Engage in physical activity that you enjoy and make it a part of your daily routine. If you are not sweating as much as you think you should be, your lymphatics may be too congested to allow for your sweat glands and pores to respond. Try some of the techniques below to improve your lymphatic circulation.

Maintaining lymphatic circulation for healthy breast tissue is a daily chore. Create a breast care routine for yourself and stick to it. In addition to the tips listed above, do at least one of the following daily to assist the movement of lymphatic fluid:

• Shower Hydrotherapy: Alternate hot and cold at the end of your shower. Sounds awful, but believe me it’s not. 1 minute warm shower, 30 seconds cold and repeat 3 times, always ending with cold. This dilates and constricts your blood and lymphatic vessels, improving circulation – it’s like resistance training for your vessels!

• Dry Skin Brushing: Using a bristle with a natural brush, gently stroke your skin with the bristles from your feet to your head, in the direction of your heart. Don’t forget to include your palms and soles. It takes only 30 seconds to do. Dry skin brushing is best done before you shower and as a bonus it’s a great way to exfoliate your skin leaving it soft and smooth!

Watch this demonstration video on the simplicity of dry skin brushing

• Lymphatic Breast Massage: Easy to learn and a great way to get to know your breasts so you can easily identify when something doesn’t feel quite right.

Follow this link for easy-to-follow instructions, illustrations and a demonstration video

•  Rebounding: Can be done sitting and bouncing on an exercise ball or jumping on a mini-trampoline. It’s fun and energizing. Do this for 3-5 minutes a day. If you don’t have either of these, you can jump rope or pretend you are jumping rope – there are no excuses!

• Far Infrared (FIR) Sauna Therapy: Not only is FIR sauna therapy a great way to stimulate and improve circulation, it helps mobilize and eliminate toxins through sweat such as sodium, fat soluble toxins, sulfuric acid, uric acid, toxic heavy metals, ammonia, and cholesterol. If you find you ‘never sweat’ or have difficulty sweating when exercising, regular FIR sauna therapy is a highly effective treatment strategy for addressing the lymphatic congestion that blocks the sweat response. There are several other benefits to FIR sauna therapy, including muscle relaxation and pain relief, enhanced sleep, mood, immunity and heart health.

It’s never too early or too late to start a healthy breast routine. Young girls should be taught to recognize the importance of taking care of their breasts at an early age and it will also foster greater body awareness and acceptance.

For more of Dr. Gurm’s tips on breast health and cancer prevention, read the following:

Routine Mammography Proves No Benefit and May Even Increase Risk – What Are Your Options?

Breast Thermography

Dietary Folate & Vitamin B6 Intake Reduce The Risk of Cancer

Be Conscious of Your Personal Care Products

To book an appointment with Dr. Gurm, call (604) 949-0077.

There is a critical requirement for the Omega-6 and Omega-3 essential fatty acids to be obtained from our food since our bodies do not make them on their own.  Omega-6 and 3 are very good sources of energy and play a key role in oxygen delivery in the body.  Consuming the proper balance of these essential oils can help to reduce cholesterol and improve heart function.  These oils are also important for brain function, the transmission of nerve impulses and the regulation of our hormones.

One to two tablespoons of unrefined essential fatty acid oils should be taken at least once a day.  To protect the heat sensitive Omega 3’s, do not cook with them.  Use them in salad dressings or sprinkle them generously on your fish or vegetable stir-fry.  Dribble them onto grains, baked potatoes, leafy greens, ocean and cultured veggies, or in a soup, once it has cooled down enough to eat.

Most of us obtain ample amounts of Omega-6, it is the Omega-3 that we are seriously deficient of.  Flax seed is our richest vegetarian source of Omega-3.

High quality organic, unrefined vegetarian oils:

Hemp, evening primrose, borage, flax seed, extra virgin olive oil

High Quality organic, unrefined fish oils:

Use the oils that are from smaller fish – herring, mackerel, sardines.  These will have less toxicity from the ocean.  Larger fish are more prone to have heavy metals. Be sure to purchase a high-quality fish oil that has undergone a careful purification process to remove toxins. Otherwise, you may be polluting your body with same toxins that pollute our waters and enter our food chain. The following companies have our ‘seal of approval’ for omega-3 fish oils: Nutra-Sea (Ascenta), Cytomatrix, Metagenics, Nordic Naturals and Carlson’s.

Coconut oil is highly overlooked source of healthy fat. Recent research indicates it can help prevent and treat Alzheimer’s disease. Although it is a saturated fat, its action in the body is quite different that other forms of saturated fat. It has potent anti-inflammatory properties that make it beneficial in combating heart disease, diabetes, arthritis, intestinal disorders and any other chronic disease condition. Also great for your hair, nails and skin! Coconut oil is a terrific source of fuel for our cells and can help with weight loss. Use 1 tbsp daily of organic coconut oil. Since it is highly stable at high heats, you can cook with.  Alternatively, you can add it to a protein shake, spread it on a slice of toast or mix it in your food. As with any oil you use, choose organic oils whenever possible to avoid consuming pesticides and herbicides used in traditional farming practices.

Based on a systematic review of the latest evidence in breast cancer screening, the Canadian Task Force on Preventative Health Care have determined that the harms associated with routine mammography far outweigh the benefits.

Evidence published in the CMAJ does not support mammography screening and indicates that screening is not only ineffective it is harmful because of the false-positive tests, overdiagnosis and overtreatment. The authors stated “there was no evidence that screening with mammography reduces the risk of all-cause mortality”.

Over treatment includes aggressive mastectomy and other life-shortening interventions. In a review of statistical data among countries with organized breast cancer screening programs, it was found that the risk of breast cancer actually increases by one-third as a consequence of a 50% rate of overdiagnosis.

What Are the New Guidelines for 2012?

The Canadian Task Force has issued updated guidelines for breast cancer screening. Key recommendations include:

• No routine mammography for women aged 40-49 because the risk of cancer is low in this group while the risk of false–positive results and overdiagnosis and overtreatment is higher
• Routine screening with mammography every two to three years for women aged 50-69
• Routine screening with mammography every two to three years for women aged 70-74
• No screening of average-risk women using MRI
• No routine clinical breast exams or breast self-exam to screen for breast cancer

Women who are at greater risk of developing breast cancer – first-degree relative with breast cancer history, BRCA gene mutations, smoker, obesity, past use of hormone therapy – require individual recommendations.

Are There Non-Invasive Methods of Screening?

Breast thermography is a non-radiation, FDA approved screening tool that utilizes infrared sensors to detect changes in breast tissue based on alterations of heat pattern. Thermal emissions (or heat) reflect the metabolic activity of the corresponding tissue. Cancerous and pre-cancerous cells are more metabolically active than normal cells and will consequently produce more heat. Breast thermography is a clinically useful tool to detect changes in tissue even before a tumor forms. Radiographic assessment such as mammography can only detect changes once a sizable tumor has formed. Certain types of breast cancer – such as ductal carcinoma in situ (DCIS), the most common type of breast cancer – are often undetectable by mammography, whereas thermography can clinically be very useful in the diagnosis of DCIS. If thermography reveals a thermovascular pattern that is questionable, further screening may be a consideration depending on the individual and their risk factors.

How Often Should I be Screened With Thermography?

Once a baseline thermography has been completed, your physician will determine how often you need to be screened. The usual recommendation for those at low-risk, is every 12 months. If thermography reveals tissue change that it consistent with a moderate risk, you may be advised to have repeat screening at 6-8 months. If high risk, screening may be repeated in 3 months and possibly with the addition of further assessment using ultrasound and/or mammography.

What Are The Benefits of Thermography Screening?

For most women, the idea of not having any routine screening for breast cancer is frightening – especially if you have a family history of breast cancer. However, the harms associated with routine mammography do not outweigh the benefits. Thermography offers a way for women to not only receive screening without any harms, it offers valuable clinical information to assess risk. If a thermography reveals abnormal tissue changes, often changes in diet, lifestyle and achieving proper hormone balance are the key interventions. Earlier intervention means less chance that abnormal tissue will become cancerous and greater likelihood that the changes are reversible with appropriate treatment.

Before the age of 40, mammography is not an option for most women – again, due to the associated harms. However, thermography can be begun as early as 20 years of age and may be a consideration in young women who are at greater risk. In fact, treatment such as diet and lifestyle changes in your 20’s are even more likely to reduce the future risk of developing most chronic diseases (i.e. cardiovascular disease, diabetes) in addition to reducing the risk of breast cancer.

We emphasize that screening with thermography is only part of a complete breast health check and breast cancer risk assessment. To learn more, visit our breast health page.

Where is Breast Thermography Offered?

We provide thermography services at Port Moody Naturopathic Health & Wellness four times per year. Some extended heath insurance plans may cover the cost of thermography, but currently is not covered by the standard Medical Services Plan. Check with your individual provider. Many ND’s and MD’s are recommend breast thermography for their patients. Once a report of your results is generated, you can request for a copy to be forwarded to you and/or your primary care physician(s).

For more information call (604) 949-0077.

Hydration is an extremely important part of your vital health.  Our bodies are made of at least 70% water, more in some parts than others.  The brain and blood can be up to 85% water.  When the body is properly hydrated, your red blood cells are more mobile which means they can transport and deliver all the oxygen and nutrients efficiently.  As well, hydrated cells are more alkaline which can help to ward off the disease process.

Dehydrated blood cells will clump together making it difficult for their movement and delivery system.  As well, when cells are not functioning properly, they cannot properly eliminate toxins and waste products from the body, which can contribute to a disease process.  Loss of water in all tissues continues and is probably involved in many of the physical alterations associated with aging.

Drinking water is not the only thing that you can do to ensure your hydration.  Fruits and vegetables have a large water content and you can begin to juice your produce as well as eat them for added hydration.  Cutting out or at least down the caffeine, soft drink and alcohol intake can give you a huge advantage too.

Some signs of dehydration are: headaches, dry skin, dark coloured urine, dry mouth, loss of appetite, fatigue or weakness and thirst.

Doctors almost never write a prescription for water and yet look what all it can treat: allergies, asthma, depression, high blood pressure, diabetes, headaches, chronic fatigue syndrome, colitis, lower back pain, neck pain, and on and on.

Dehydration prevention is the best treatment for every age group.

Celiac disease is an autoimmune disease where the surface of the small intestine that absorbs nutrients from food is damaged by a substance called gluten. This results in an inability for the body to absorb nutrients: protein, fat, carbohydrates, vitamins and minerals, which are necessary for good health.

The long-term effects of consuming gluten for those with celiac disease are a compromised immune system, increased risk of colon and other cancers, anemia, low energy, and other health complications due to lack of immune function and/or nutrient absorption.

Gluten sensitivity is a term that is applied interchangeably with intolerance. In one sense, any individual who has celiac disease is actually gluten “sensitive”. However, the term ‘sensitive’ should be used to describe patients who can experience a variety of symptoms when they eat gluten and feel better on a gluten-free diet but do not have celiac disease.

Gluten-free diets have been shown to be beneficial to those suffering from thyroid disease, cystic fibrosis, multiple sclerosis, anemia, autism, and irritable bowel syndrome. Eliminating gluten from the diet can also be of great benefit to those wishing to lose weight.

By eliminating gluten from your diet, it is also possible to increase your energy levels, lower bad cholesterol levels and even assist the body`s digestive process.

Watch your ingredients because there is lots of hidden gluten in everyday products that you buy.

Here are some Gluten – free products found at your local Grocery stores:

Thrifty Foods
Choices Markets
Planet Organic

Grains:
Brown Rice
Quinoa
Millet
Buckwheat
Amaranth
Oats (label must read ‘gluten free’)

Bread:
Glutino Frozen Flax Seed Bread
Food For Life Brown Rice Bread
Udi’s Millet-Chia Bread
Udi’s Whole Grain Bread Loaf
Orgran Multi Grain Crisp Bread Quinoa

Pizza crusts:
Quejos 10″ Thin Chs Pizza Crust
Quejos Dairy Free Pizza Crust

Power Bars:
MacroBar (available for purchase at our clinic)
Francine’s Finest Protein Bars (available for purchase at our clinic)
Francine’s Finest Super Bars (available for purchase at our clinic)
Salba-REAL Food Bar Blueberry
Salba-REAL Food Bar Original
Kind Fruit & Nut w Yogurt Bar
Kind Sesame/Peanut w Chocolate

Cereal:
Bob’s Red Mill Gluten Free Mighty Tasty Hot Cereal
Bob’s Red Mill Gluten Free Steel Cut Oats
Nature’s Path Org Maple Sunrise Cereal
Nature’s Path Org Vanilla Sunrise Cereal
NP-Eco Mesa Sunrise
NP-Whole O’s

Crackers:
Mary’s Organic Blk Pep Crackers
Mary’s Organic Herb Crackers
Sakata-Rice Cracker Sesame
Sakata-Rice Cracker Roasted Tomato & Balsamic
Orgran Multigrain Crispibread with quinoa

Soups:
Imagine-Organic Creamy Tomato Basil
Imagine-Vegetable Broth
Pacific-Org Creamy Butternut Squash Soup
Pacific-Spicy Black Bean Soup

Whenever the topic of “chemicals to avoid putting on your skin” comes up during conversation with my patients, I’m often asked what I like to use. So here’s a list of my top 10 favorite personal care products – free of parabens, sodium lauryl sulfate, chemical preservatives and other toxic substances that are known carcinogens:

1) Spa Divine Body Butter & Scrub – available at Spa Divine in Port Moody
2) Tawna Hill Baby Super Smoothie Cream – I use this for my daughter and myself, order it online
3) Gaia Naturals Body Wash and Shampoo for babies – good for the whole family to use! The natural oils in the shampoo mean we don’t even need conditioner
4) NEWCO peppermint toothpast – I’ve tried many natural toothpastes and this is by far my favorite
5) Osmosis Refresh PM eye serum – I use this at night. Osmosis skin care products are available at our clinic
6) Osmosis Refresh eye serum – I use this in the morning
7) Osmosis Quench face moisturizer – I use this at night
Osmosis Cleanse face wash – I use this at night and just splash cold water on my face in the morning to prevent over drying
9) Sage Chamomile Comfort face moisturizer – I use this in the morning, available at Sage Wellness
10) Alba Natural Deodorant Stick (Lavender) – personally, I don’t use any deodorant but this is the one often recommended to my patients who need the security of some type of deodorant in place of toxic anti-perspirants

How Do Chemicals in Beauty Products Affect Your Health?
Why is it important to be conscious of what you put in your skin? Because your skin is like a sponge that quickly absorbs whatever it comes into contact with. Chemicals that come into contact with your skin are taken up the lymphatic system, which is a circulatory network beneath the skin that I often refer to as your body’s ‘drainage system’. The lymphatic system has the heavy task of sorting through toxic material, microbes and other foreign material and passing it along to the major detoxification organs for further processing and elimination – such as the liver. If the lymphatic system becomes overloaded with toxins, the toxins are diverted and stored in tissue in and around your organs – especially adipose (fat) tissue. This is especially a concern for brain and breast health, as these organs are predominately composed of fatty tissue. Toxic accumulation in these tissues is a real concern for neurodegenerative diseases (such as MS, dementia and Alzeheimer’s disease) and breast cancer. The first step to reducing your body burden of toxins is to minimize exposure as much as possible. A targeted and medically directed detox program is the next step to help mobilize and safely eliminate your body of toxins stored in fatty tissue. For more information, call (604) 949-0077 to book an appointment with one of our naturopathic physicians.

Findings of a recent study published in the British Journal of Nutrition (Sept 2011) indicate that dietary folate and vitamin B6 intake significantly reduce the risk of breast cancer in women. The objective of the study was to examine the associations between dietary folate, vitamin B6, vitamin B12 and methionine intake. No associations were observed for vitamin B12 and methionine intake, but there was a significant inverse association between dietary folate and B6 intake with breast cancer risk.

Good dietary sources of folate include beans, lentils, peas, asparagus, cooked spinach, cooked beets and broccoli. The richest food sources of B6 include chickpeas, beef liver, salmon and chicken breast. If you are a vegetarian, you are more likely to be deficient in vitamin B6 (as well as B12). Certain prescription medications will deplete B vitamins. Here is a list of some common drugs that deplete folate and B6:

• topical and oral corticosteroids (such as prednisone)
• NSAIDS (such as ibuprofen, diclofenac, naproxen and indomethacin)
• several antibiotics
• birth control pills
• diuretics
• acid reflux inhibitors (such as cimetidine)
• metformin
• anti-seizure medications

If you are taking any of these medications or if your dietary sources of folate and B6 intake are inadequate or if you suffer from any intestinal condition that would interfere with nutrient absorption, then it is a good idea to take these vitamins in supplement form on a daily basis. Symptoms of B6 deficiency may include: fatigue, breast tenderness, water retention/bloating (all common symptoms of ‘PMS’), neuropathy (tingling or numbness of the extremities), anxiety, depression and insomnia or poor sleep.

B vitamins are water-soluble – meaning, your body does not store B vitamins like it can with fat-soluble vitamins such as vitamin A and D – so be sure to take your B vitamins daily. Look for a B complex formula that contains a minimum of 50mg of B6. I recommend Thorne Multi-B#6. Research indicates the best form of supplemental folate is 5-methyltetrahydrofolate (5-MTHF). If you are planning a pregnancy or have a personal or family history of breast cancer, take additional 5-MTHF along with a B complex and a good quality prenatal multi-vitamin.

Wanna burn more calories in less time? It just takes 20 minutes of cardio if you start doing interval training!

All the best trainers know that the key to burning calories and melting fat efficiently and effectively is to add interval training to your cardio routine. It’s a great way to get the ‘afterburn’ effect of exercise – meaning, the calories you burn after your workout and for the rest of the day. The only way to truly achieve this is with interval cardio training and resistance training such as pilates, advanced yoga or weight training.

Here’s an example of cardio interval training for beginners:
Start with a 3-5 min walk and stretching (5 minute warm-up routine). Walk for 1 minute, then pick up the pace for another minute (you should be walking at a pace that it would be difficult to carry a conversation), then jog for one minute. Repeat this cycle 4 times and work your way up to 7 repetitions (21 minutes).

For the more advanced:
Jog for 1 minute, run for 1 minute, then sprint (at about 75% max output) for 30 seconds. Jog for 1.5 minutes, run for 1 minute, then sprint for 30 seconds. Work your way up to 7 repetitions.

Try it today! You’ll start to see and feel the benefits within 2 weeks.

For optimal function, your body depends on a unique balance of neurotransmitters and hormones. For years we have had access to salivary hormone testing to accurately assess the levels of reproductive and adrenal hormones (estrogen, progesterone, testosterone, DHEA and cortisol). Now, in addition to hormone testing, we have a method of assessing, monitoring and diagnosing neurotransmitter imbalance – the ‘brain chemicals’ that are largely responsible for mood balance, sleep, energy metabolism, mental functioning, appetite control and many other vital functions in the body.

Often times, the imbalance can be addressed using natural supplements without drug therapy. In some cases, natural treatments are used in conjunction with the appropriate drug therapy. Once neurotransmitter and hormone balance is achieved, lifestyle changes (such as diet and exercise) can be implemented with more ease and other therapies (such as counselling) become far more effective. Once ‘brain balance’ is restored, quality of life improves dramatically. Without it, optimal health cannot be achieved. No matter what your age – young or old – there is no need to suffer when there is a permanent solution available.

A variety of symptoms can arise when there is an imbalance with our neurotransmitters. Call today to book your appointment with Dr. Gurm to discuss if neurotransmitter and/or hormone testing is right for you. 604-949-0077.

Learn more about Neurotransmitter Testing in Dr. Gurm’s article.