Small Changes To Reduce Risk - Diet and Lifestyle?

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geekyknitter
geekyknitter Member Posts: 187
edited June 2014 in High Risk for Breast Cancer

This whole process (BRCA testing and a benign biopsy) is leading me to be more thoughtful about reducing my overall cancer risk, regardless of the results.  I'm looking for things I can do, that I can maintain, that I can change that will improve my overall health and help reduce my risk, not radical changes that I won't be able to maintain.  I've been reading a lot about diet and slowly starting to improve what my family and I eat.  I was already pretty active, but I'm looking to add in more regular, gentle exercise rather than relying on my "weekend warrior" jaunts for everything.  I'm looking at how I handle stress and what I can do there.

I don't want to just survive or previve...I want to thrive.  :)

What have you changed or added to your diet or lifestyle?  What's stuck well?  What are you thinking about adding or changing?

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  • Moderators
    Moderators Member Posts: 25,912
    edited February 2014

    geekyknitter, we're sure you'll hear from members with their own strategies and experiences around lowering risk, and it's a subject the main Breastcancer.org site has covered extensively in the Think Pink, Live Green section. 

    Here on the boards, check out the busy threads in these forums:

    Fitness and Getting Back in Shape

    Healthy Recipes for Everyday Living

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  • geekyknitter
    geekyknitter Member Posts: 187
    edited February 2014

    Thank you.  :)

    I'm also reading Anticancer by David Servan-Schreiber and it really has got me thinking about dietary and lifestyle changes.  I'm trying to focus on little things I can change and keep up with rather than trying to change everything overnight and I'm finding there is so much out there I just wasn't aware of, like plastic containers for food...how many times have I heated something up in a plastic container or, even worse, in a styrofoam takeout container?

    It seems like if I approach it bit by bit, it will be easier to stick with and not so overwhelming.  :)

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  • ziggypop
    ziggypop Member Posts: 1,071
    edited February 2014

    Hey there geeky girl, 

    It sounds like you are approaching this just right. Doing some extreme diet seems to me to just be giving ourselves an unnecessary 'symptom', but reasonable changes to diet, exercise, and basic routines seem to make sense. For myself, my main change was an obvious one, quitting smoking (so far so good). But I know that I have to up the exercise & am thinking water aerobics because they are low impact and also being in the water is good for LE, which I have a mild case of. I rarely use the microwave at all & never with plastics & also stay away from cooking with aluminum cookwear. I've added more fruits and veggies and cut back a bit on carbs. Still drink too much wine, but there are some things I am not ready to give up at this point.
    I also think that we have to allow ourselves the downtime that we need. Sleep, rest, laughter.   

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  • momoschki
    momoschki Member Posts: 682
    edited February 2014

    A dx of ADH 3 years ago jolted me into making a number of changes.  Who knows if they will stave off BC, but they certainly can't hurt.  Under the supervision of an integrative oncologist whom I've been seeing, I take a number of supplements and metformin.  I do vigorous exercise 3 hrs a week  (got a trainer-- best thing I ever did) and walk about 10-12 miles/week in addition.  Lost about 25 lbs , although I can't say I really considered myself overweight before.

    I have cut way back in the wine-- this has by far been the most difficult part!  I used to drink about 2 glasses a night and now try to limit it to 2 a week.  No red meat , upped the fruit and veggies. No processed foods, no artificial sweeteners, very limited sugar (dessert for special occasions.). Try to eat organic whenever possible.

    Writing all this out, it sounds like a lot, but I have been able to maintain this for 3 years and now it just feels normal.

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  • geekyknitter
    geekyknitter Member Posts: 187
    edited February 2014

    Thank you both for the responses!

    I'm starting out adding more fruit and vegetables to our diet, particularly veggies and organic when we can get them.  I'm also trying to get more gentle exercise in between my nordic skiing days and working with my dog.  I have no idea how much calories it burns working with him, but given he's almost as big as I am (St. Bernard/GSD mix), it definitely works up a sweat!  I'm also working on slowly going through our kitchen gear to get rid of plastic utensils and food storage.  I figure every bit helps!

    We're lucky, we already live where salmon and halibut are plentiful and red meat is expensive, so I'm mainly focusing on reducing the amount of chicken we eat and upping the veggies as well as keeping on top of vitamin D supplements...it's REALLY tough to get enough of that up here.

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