Top 7 consejos para reducir su riesgo de cáncer!

May is such an amazing month, to me it symbolizes new life as all of nature is blossoming. It is for this basis that I am taking this time to spread the word about an unbelievable and very unique website facingcancer ca that helps support the psycho-social needs of woman fighting cancer.

It is awe-inspiring and refreshing to see support for women facing cancer that goes beyond medicine alone. Women facing cancer are just that, women, they have careers, friends and families to support and lives that keep on going even after their diagnosis.
Education is power. I continue tell my clients that if they want a healthy body, they have to start with healthy cells! The food you eat provides the nutrients needed to build each and every cell in your body, so nutrition is certainly the place where good health starts!!
To give you the useful lifestyle and dietary changes you can put into action today to help heal and protect yourself, the following are my To 7 Tips to help r your cancer risk and, just as vital, provide you with a feeling of strength and empowerment!

1) Eat 30 g of fiber daily to ensure regular daily bowel movements.
Estrogen exposure is one of the most imperative risk factors for breast cancer and fiber increases the rate at which estrogen is released from the body. My chosen way to increase my fiber intake is adding 2 tbsp of freshly ground flaxseed into my smoothies or oatmeal. For a fiber rich delight that helps to curb cravings for sweets, try adding 2 tbsp of ground flax, 1 tsp of flax oil to 4 tbsp of unsweetened organic applesauce, then shake on cinnamon to taste!! Don't forget to increase your water along with your increase fiber intake, drinking 8 oz of water with this delicious dessert will do the trick!

2) Limit your exposure to toxins.
You have most likely heard a lot about the dangers of particular types of plastics in the media lately. This is because there are chemicals most commonly found in plastics, but also pesticides, which imitate estrogen in our body and have been found to cause hormone disruptions that can result in damage to our brain and to our immune and reproductive systems. If at all possible, try to avoid plastics by replacing it with glass or other alternatives to eliminate exposure. In my house, I have slowly swapped out all of our plastic storage containers for glass with plastic lids and use snack sized paper bags in my daughters lunch box. Other ways to lessen your exposure are by choosing non-bleached coffee filters, paper napkins, toilet paper and tampons and replace your traditional cleaning products with chemical free all natural alternatives. Most importantly, choose organic foods whenever possible. In order to get the best value, keep in mind that pesticides are oil-based, so the scientific principle of like attracts like comes into play. For this reason, the most critical time to choose organic alternatives is when you are buying anything with a high fat content (i.e., chicken, meat, dairy, eggs, oil, nuts, etc.) as the chemicals will be stored in higher concentrations in fat.

3) Exercise 40 minutes daily.
According to The National Cancer Institute, studies show that 3-4 hours a week of demanding exercise can help decrease hormone levels and help lower breast cancer risk by an average of 30-40%. Jumping exercises such as skipping rope with your feet together or using a rebounder are particularly helpful for clearing your lymphatic system, which is also a key principle for preventing cancer. I advise that my clients include these types of exercises into their exercise regimen at least three times per week!

4) Reduce stress.
A study of young females under the age of 45 found that, for females who had faced more than one life-changing negative event (i.e., the death of a close family member or friend, the divorce of their parents when the subject had not yet reached the age of 20, their own divorce or an economic crisis), their cancer risk jumped by more than 50%! Although we can not control many of the events in our life, we can develop practices to deal with the stress in a more productive way. I suggest hot yoga to my clients as it cuts down stress and gives you a good sweat, both tremendous methods to eliminate toxins. Knowing that most of us lead very demanding lives and finding extra time in the day can be difficult, I forever remind my clients that a few minutes of meditation during the day, just basic deep breathing exercises, go a long way to relaxing a busy mind and increasing oxygen circulation.

5) Get a "Healthy" sleep.
While the amount of sleep needed is still controversial, I persistently propose at least 7 hours to my clients to encourage a healthy metabolism. Moreover, it is imperative to point out that the quality of sleep is equally important. Melatonin is a hormone produced when you are in total darkness, too much light means less melatonin and promotes insomnia and a less healthy sleep. Additionally, melatonin can repress estrogen which is the hormone that fuels many reproductive cancers. In order to help a healthy sleep environment, incorporate these simple tips. Take a look at your bedroom, make sure it is dark enough so that you can barely see your hand in front of your face and make sure there are no electronic devices about you within a three foot radius. The electric magnetic frequencies can lead to insomnia and hold back your capacity to get a restful sleep.

6) Nutrition is KING!
The food we consume gives our body with the necessary materials it needs to make every single cell. So in essence, the more nutrient dense your food, the stronger the cells in your body. Studies have indicated that there is a decreased risk of cancer in those who eat a mostly plant-based whole food diet as it is low in saturated fats from animals and high in fiber and antioxidants. Boost up your consumption of dark leafy greens and deeply coloured foods such as kale, berries, carrots, peppers and make sure to add lots of cruciferous vegetables such as broccoli, cauliflower, brussel sprouts and cabbage which have been found to be cancer protective. Smoothies, I have found, is the easiest way to add in extra leafy greens into my diet and that of my daughter. Having some fresh baby spinach in a fruit smoothie is hardly perceptible from in taste and can give you that extra piece of mind for you and your family. Keep in mind to include good fats in your diet such as those found in nuts, seeds, ground flax, hemp, and avocados.

It is also imperative to avoid large amounts of sugar, alcohol and caffeine. These can reduce immune system function and they add to elevated levels of insulin being secreted which may also raise your cancer risk.

7) Remember to take your vitamins!
Recent studies have found a connection between low levels of vitamin D and a higher incidence of several types of cancer. That information, along with new research (e.g., Cedric Garland and other world renowned vitamin D researchers have realized that women with vitamin D levels above 52 ng/ml have half the risk of developing breast cancer as those with 13 ng/ml) is the reason I advocate, to all of my clients, that they should be supplementing with vitamin D everyday!
Being a nutritionist, it would be great to say that we can obtain all the nutrients we need from food; but, conventional farming methods, the use of fertilizers, soil degradation and the importing of food has drastically lowered its nutrient content. As such, I always recommend supplementation in addition to a nutrient-dense, whole food diet. Your natural health practitioner will be able to recommend the best supplement and dose. I, for one, favour whole food based supplements whenever possible.
Ciara Foy

This article was written by Ciara Foy, the OnBoomers Health & Nutrition Expert who write a monthly column in

Ciara Foy also own and operate a full service weight loss clinic and as a highly regarded expert in my field, she regularly sought out by media outlets such as Global television and CTV.