Genetics plays a role in who gets breast cancer and who escapes it, but research shows we can be proactive and significantly mitigate the risk through diet and exercise.

Nutrition to Help Fight Breast Cancer

• Flaxseed

  Researchers from the Department of Internal Medicine at the University of Kansas Medical Center studied the effects of flaxseed consumption on slowing or stopping the progression of breast cancer cells.

  The scientists looked at flaxseed lignans, specifically the compound secoisolariciresinol diglucoside (SDG). Not only did SDG stop the spread of the cancer cells, but it also seemed to reverse or repair the biomarkers that prompted the disease to begin with.

  How much flaxseed? Less than 50 grams (5 tablespoons) per day, according to Katherine Zeratsky, a registered dietitian with the Mayo Clinic.

  Using Flaxseed

  Ground flaxseed is digested more easily than whole seeds. You might:

  • Add a tablespoon to your breakfast cereal (hot or cold) or yogurt.
  • Put a teaspoonful in your mustard or mayonnaise next time you’re making a sandwich.
  • Bake some into your favorite muffin or cookie recipe to amp up the healthy in your treats!

• Green Tea

  Taking epigallocatechin gallate (EGCG), a polyphenol found in green tea, is another way to keep cancer at bay.

  A 2017 study determined that EGCG “can prevent and inhibit breasttumorigenesis... and is cytotoxic toward breast cancer cells.”

  In other words, EGCG stops breast cancer cells from forming in the first place and, if it does come across some, it’s going to work to kill them.

• Vitamin D

  Scientists working for the National Institutes of Health took a look at the long-term (five years) effects of maintaining proper levels of vitamin D.

  Vitamin D is found in plenty of fortified grocery items, or naturally in:

  • mushrooms, egg yolks, salmon, tuna, and beef liver, and produced naturally by your body in sunshine) and breast cancer.

  A 2017 report showed that for women with the highest blood serum vitamin D levels, breast cancer hazards were reduced by 21 percent compared to women with the lowest levels.

• Omega 3s

  If that isn’t enough inducement to keep some dairy products close by, another study showed that vitamin D works with omega-3 fatty acids to increase the death rate of breast cancer cells.

  Researchers have found that having low levels of docosahexaenoic acid (DHA) can increase cancer risk and progression of the disease.

  The study showed that the polyunsaturated fats in omega 3s from fish oil can elevate DHA levels and hasten the response of certain anticancer therapies, while simultaneously lessening harmful side effects that such treatments can prompt.

Not many years ago, buying mushrooms at your market meant one kind—“button.”

Those little white mushrooms are still there but are now surrounded by varieties you may not recognize.

Crimini, maitake, morel, oyster, portobello, and shiitake are among the flavorful specialty mushrooms you’re likely to find in many produce departments these days.

Mushroom Tips

• How to Choose

  In general, choose dry, firm mushrooms. The exceptions include shiitake caps and morels, which have a soft, spongy texture. Give more expensive varieties the “sniff test”—fresh ones smell woodsy but never sharp or moldy.

  Handle fresh mushrooms gently, placing them carefully in your cart, on top of heavier items. If you buy dried mushrooms (sold in small plastic packs), look for packages with large pieces and no dust or crumbled mushrooms.

• How to Store

  Dampness makes mushrooms soft and slimy. Before you store them:

  • Carefully blot away any moisture with paper toweling, and then refrigerate them in a paper bag.
  • Don’t use plastic bags, which trap moisture and contribute to spoiling.

  Most mushrooms can be kept this way for 5 to 7 days, or:

  • Up to 10 days for maitakes and portobellos
  • Up to 14 days for morels and shiitakes.

• How to Prepare

  • Fresh Mushrooms

    • Wipe mushrooms clean with a damp paper towel.
      • If they’re very dirty, rinse them under cold water quickly, but dry them well, since damp mushrooms quickly get soft and spongy.
    • Check the ends of any stems. If they appear dried out, remove a thin slice with a sharp knife.
      • For shiitakes and portobellos, remove the whole stem since it’s chewy and woody.

  • Dried Mushrooms

    Dried mushrooms can be rehydrated in about 15 minutes:

    1. Place them in a small bowl and cover with hot tap water.
    2. Use when they are soft but still firm, transferring them with a fork to a cutting board.
       • The remaining liquid can go into soups and stews.

Health Benefits

Low in calories, salt, and fat, mushrooms are a good source of minerals, especially potassium, and vitamins, particularly B vitamins. And they have no cholesterol or other fat.

If you’re still hesitant about foraging among the new fungi, consider that many varieties of mushrooms have long been prized for their healing properties.

• Heart Health and Immunity

  Research on the shiitake, a traditional mainstay of Chinese medicine, has found it useful for high blood pressure and elevated cholesterol; it also strengthens the immune system.

• Antiviral Effects

  Maitake may have anticancer and antiviral effects, and it may even reduce blood sugar.

  By fighting free radicals that compromise the immune system, “medicinal” mushrooms may protect you from viral and bacterial infections.

• High in Protein

  Mushrooms are a better source of protein than are many other vegetables.

  The protein in mushrooms is superior to many vegan sources because of their essential amino acid content.

For more information about mushrooms as supplements, consult a healthcare practitioner trained in complementary medicine.

Used in Asia for centuries for its health- and longevity-promoting benefits, the maitake mushroom (Grifola frondosa), is now considered a “major medicinal mushroom” in the modern world, according to dietitian/nutritionist Brittany Lubeck, MS, RDN.

Benefits of Maitake

Research has uncovered maitake’s usefulness in immunity, likely thanks to its polysaccharide and polyphenol content.

• Anti-Tumor Properties

  “Beta-glucans (types of polysaccharides) are widely present in maitake mushrooms. In laboratory research, beta-glucans have shown antitumor properties,” Lubeck notes. Human clinical trials are needed to back up this information.

  “Flavonoids and other types of polyphenols are also present in maitake mushrooms. These act as antioxidants, which may be necessary for disease prevention,” says Lubeck.

• Polysaccharide Actions

  Since the discovery, more than 30 years ago, of maitake’s D-fraction, researchers have extracted other polysaccharides, including beta-glucans and heteroglycans, from both the fruiting body and the fungal mycelium (root-like structure) of maitake.

  Polysaccharides are maitake’s major immunomodulating components.

• General Immunity

  Maitake extracts are marketed as dietary supplements that “enhance immune function” and help treat cancer and AIDS. The active constituent in these preparations is beta 1,6-glucan, according to Memorial Sloan Kettering Cancer Center. Human data are limited, however.

  “In small trials,” says the MSKCC website, “oral maitake extract appeared to have immunomodulatory effects in postmenopausal breast cancer patients, and enhanced neutrophil and monocyte function in patients with myelodysplastic syndrome,” a group of disorders caused by irregular blood cells.

  “D-fraction in maitake mushroom has a strong effect on the immune system,” according to a 2022 WebMD article. “It boosts production of lymphokines (protein mediators) and interleukins (secreted proteins) that improve your immune response.” 

Precautions

• Blood Health

  Discuss the use of maitake with your healthcare provider before adding a maitake extract to your supplement regimen, especially if:

  • you take blood thinners (such as Coumadin and Jantoven)
  • you take blood-sugar-lowering medication

  Maitake can increase bleeding risk as well as lowering blood sugar.

• Pregnancy / Breastfeeding

  Because of a lack of safety information on the use of maitake by those who are pregnant or breastfeeding, Lubeck suggests they “talk with a healthcare provider before using maitake mushrooms.”

Many people believe facial serums are good for their skin. They may even have a variety of little tubes and glass bottles tucked away in their bathroom drawers and cabinets.

But it’s important to know exactly when and how to use these products to make the most of their skin nourishing ingredients.

Types of Skincare Serums

Not all serums are made alike.

Some are lightweight, water-based, and absorb quickly into your skin. Others are essentially oils.

What both types have in common is that they contain active ingredients that benefit skin in different ways.

Aesthetic Skin Treatments

• For Lines and Wrinkles

  Some work to minimize fine lines and wrinkles. For example, a hydrating serum may contain hyaluronic acid, which plumps skin with moisture.

  Skin-firming peptides also help to smooth out wrinkles.

• For Acne

  Acne-fighting serums may contain salicylic acid and retinol.

• For Discoloration

  Serums with ferulic acid and vitamins C and E help fade hyperpigmentation, also known as brown spots or age spots.

  “Vitamin C in particular can prevent brown spots, reverse damage from ultraviolet rays, and stimulate the growth of new collagen,” Abigail Waldman, MD, told Harvard Women’s Health Watch.

Protective Skin Treatments

• For Inflammation

  Anti-inflammatories such as arnica are popular ingredients.

• For Dry Skin

  Hydrators such as ceramides (moisturizing lipids that keep in moisture), amino acids, and essential fatty acids all benefit dry skin, strengthening the skin barrier and protecting it from the environment.

Using Serums on Your Skin

• Layer Products Properly

  Serums should go on before you apply a daytime moisturizer or night cream.

  If you put moisturizer on before a serum, it may block the serum’s beneficial ingredients from penetrating the skin.

  Broad-spectrum sunscreen, which sits on the skin and acts as a barrier, should be applied last.

• Just a Drop Will Do

  Serums tend to cost more than daily moisturizers due to their concentrated active ingredients. The good news is that a little serum goes a long way. Drop a few pea-sized amounts into your palm and gently pat on your face and neck. Wait a few minutes before applying moisturizer.

• Use Gentle Serums for Irritation

  If you have eczema or rosacea, look for gentle serums designed for those skin conditions. They may contain antioxidants to help reduce redness or soothing herbs like calendula to reduce blotchiness and flare-ups.

• Use Serums at The Right Time

  Serums can be used in the morning and at night. If your night cream contains vitamin A or retinols, consider skipping nightly serum applications to avoid potential irritation.

  Serums do not need to be used daily. Even once or twice a week is beneficial.

• Check for Allergies

  Always test a small area of skin before using any new product. If you develop a rash, itching, burning, or blistering, stop use.

  Products with fragrances can irritate skin. If possible, choose an unscented serum.

What Is NAC?

Since the 1960s, the antioxidant n-acetylcysteine (NAC), which is found abundantly in onions—and to a lesser extent in other members of the allium family—has known popularity as an antidote to certain poisons and as a mucus-thinning substance. The World Health Organization includes it in a list of essential medicines.

As with any supplement you are considering, check with your healthcare provider first. Don’t take more than the recommended dosage.

Why Is NAC Becoming More Popular?

With COVID-19, which has both a longer incubation period and a higher mortality rate than influenza, many wonder whether particular nutrients can help protect them and their loved ones.

One supplement that is being mentioned is NAC.

Is NAC Effective Against Coronavirus?

• Not Tested Against COVID-19

  There is as yet no research on NAC’s effect on the virus that causes COVID-19. One flu study showed “significantly fewer influenza-like episodes and days of bed confinement” for a group that had taken 600 milligrams (mg) of NAC twice a day for six months, as opposed to a placebo group.

• Shown to Reduce Apparent A/H1N1

  Authors of research on NAC’s effectiveness against another viral illness, A/H1N1, concluded that long-term administration of NAC did not prevent infection, but it did reduce the incidence of “clinically apparent disease.”

NAC Helps Protect Lungs in Pneumonia Patients

Antioxidants, including NAC, have been found to help alleviate lung injury.

Recent studies that added 1,200-1,500 milligrams a day of NAC to conventional treatment for pneumonia, including COVID-associated pneumonia, resulted in reduced inflammation and lung damage and increased blood oxygen saturation.

Are Supplements Regulated?

You’ll often hear that the dietary supplements industry is “unregulated” in the US. This is definitely not true.

FDA Supplement Regulations

All producers of dietary supplements are required to follow the Food and Drug Administration’s Current Good Manufacturing Practices (CGMPs) for dietary supplements and are subject to unannounced inspections.

These CGMPs include rigorous quality control testing and procedures to ensure that everything sold is safe and accurately identified. Unfortunately, adulteration (illegally) still exists.

Adulterated Supplements

Adulteration is the intentional or unintentional inclusion of ingredients that are not expected nor identified on the label.

How are Supplements Adulterated?

This typically occurs on the raw materials level:

• A wildcrafter intentionally or accidentally harvests a more abundant plant to supplement or replace the desired, less-abundant plant.
• An unethical supplier (often in China) replaces or cuts a product with a cheaper alternative to make a profit.

Examples of Supplement Adulteration

Examples range from relatively harmless (sawdust and prickly pear cactus in “hoodia” supplements, and maltodextrin cut with maca) to dangerous (libido supplements laced with pharmaceutical drugs; liver-toxic kava leaves in place of the roots).

Other examples of liver-toxic adulterants include germander in place of skullcap, and Chinese cohosh species intermixed with our native black cohosh roots.

Why Are Supplements Adulterated?

While some adulteration is accidental, most is intentional. It usually occurs when a substance is popular but rare, expensive, or difficult to grow.

Ginseng, essential oils (especially expensive ones like rose), bilberry, weight-loss products, libido products, and sports/athletic products are among those often adulterated with potentially dangerous ingredients.

In China, it’s not uncommon to place metal among the material or to dip a mushroom in lead filaments to make it weigh more.

How to Avoid Adulterated Supplements

Shop at high-quality stores such as natural food stores, co-ops, and herbalist-run herb shops, or purchase your herbs directly from your natural healthcare practitioner. These locations typically vet the products they sell, focusing on those that are higher quality, not whatever is cheapest.

What to Look for in a Quality Supplement Brand

• Buy American

  Seek brands manufactured in the US and particularly avoid those produced in China. If possible, seek companies that are not only based in the US but also source their raw materials within this country.

• Look for Certification

  Seek Certified Organic and GMP-Certified products, which are generally more devoted to quality and undergo more rigid quality control standards with a more detailed paper trail.

• Trusted Brands

  Exceptional companies that excel in their transparency and quality control testing include:

  • Gaia Herbs, which has a “Meet Your Herbs” program to tell you precisely where each herb in your bottle came from and the opportunity to review the quality tests it underwent.
  • MegaFood produces vitamins and minerals directly from food sources that enter their company in their whole form.
  • Herb Pharm, Gaia Herbs, and Oregon’s Wild Harvest grow many of their ingredients right on their own farms to ensure quality from seed to bottle.
  • Bulk herb supplier Mountain Rose Herbs shares copies of certificates of analysis to anyone upon request, which outline the quality test results on the products; this is something very few loose herb suppliers offer.

  Also seek out small-scale local companies, especially those that grow their own materials.

What to Avoid in a Supplement Brand

• Beware Fads

  Be leery of products geared toward zippy energy, libido and sexual function, athletics and sports performance, and weight loss.

• Don't Cheap Out

  Avoid too-good-to-be-true cheap prices and products from gas stations and discount stores. These areas of the industry are more prone to adulteration and other safety issues.

Research Before You Buy!

Do your research. Visit the American Botanical Council and check out its Botanical Adulterants Prevention Program for regular updates and information on problem areas.

Also check the FDA’s dietary supplement consumer updates.

A cleansing diet can help fortify your body, giving you more energy, a radiant complexion, healthier hair and nails, and improving your overall health.

How the Detox Plan Works

The easy-to-follow fall eating plan outlined here is tailored to cleansing the liver, the organ responsible for removing toxins from the body. It also helps to regenerate cells and tissue, supports blood purification, and energizes and soothes the nervous system.

You can begin the season with a minimum three-day detoxification program and then choose from a wide variety of seasonal foods. You may want to continue the program for up to two weeks once you see how your skin clears up, your hair shines, and your energy takes off.

The three-day detox is composed of organic seasonal foods, herbal teas, and a super green food supplement, which provides key nutrients that are important to the cleansing process.

• Antioxidants

  First thing every morning and the last thing at night, blend and drink eight ounces of unsweetened cranberry juice with two teaspoons of a green superfood that’s rich in chlorophyll, detoxifying antioxidants, and other nutrients.

  Because cranberry contains enzymes not found in other foods, it’s a marvelous cleanser for the lymphatic system, which transports nutrients to cells and removes wastes via the connective tissue.

  Cleansing the lymphatic system is the missing link in both health and beauty routines.

• Fiber Supplements

  Your detox plan should also include a high-fiber supplement to make sure your body is sweeping away the debris that’s clogging your intestinal tract. Look for both soluble and insoluble fiber from psyllium, oat bran, and powdered flaxseed. A fiber-rich supplement aids in enhanced nutrient absorption and increases energy levels.

  Many additional cleansing components can be found in high-fiber supplements: Irish moss, buckthorn, butternut, and peppermint are a few to look for. They help the liver and intestinal tract to eliminate a wide variety of wastes and environmental toxins.

• Healing Teas, Herbs and Spices

  • Dandelion Root

    Dandelion root tea is the premier herbal tea because it has a long history of gentle, effective liver cleansing and decongesting.

    Every day, drink a cup of this liver tonic, which offers more nutritional value than most vegetables.

  • Gentian Root

    Gentian root stimulates the gallbladder to increase secretion and flush out bacteria.

  • Milk Thistle

    Milk Thistle protects and regenerates the liver by preventing free-radical damage through its potent antioxidant properties.

  • Yellow Dock

    Yellow dock acts as a liver purifier and toner through cleansing the bloodstream.

  • Oregon Grape Root

    Oregon grape root is helpful against liver-connected skin conditions such as acne and psoriasis.

  • Chlorophyll-Rich Spices

    Chlorophyll-rich spices like dill, mint, tarragon, and thyme are time-honored detoxifiers that nourish and purify the bloodstream while assisting the body in the digestive process.

  • Citrus Diuretics

    Juices of fresh lemons and limes are included in the fall detox plan because of their antiseptic, germicidal, and mucus-eliminating properties. Also natural diuretics, they have been used for centuries as liver toners.

Following the Plan

The emphasis of a fall cleansing diet is on fresh vegetables, especially dark leafy greens like kale and parsley, which are high in chlorophyll.

The foods you eat should come from the following food groups: lean protein (eight ounces per day); unlimited low-glycemic vegetables; fruits (two servings).

Season your food with the delicious and cleansing fall spices, dill, mint, parsley, rosemary, tarragon, and thyme, not with salt, vinegar, soy sauce, mustard, or other herbs and spices. Fresh-squeezed lemon and lime juice also may be used to tempt your palate.

After Detox

When the first phase of cleansing (whether for three days or up to two weeks) is finished, you’ll be ready to enjoy all of fall's fresh offerings and to add additional high-fiber and purifying foods back into your eating plan.

Continue with the dandelion root tea and the cranberry-superfood drink as you begin to include one serving at a time from the fiber-rich, low-glycemic vegetables (beans and fall vegetables like asparagus).

If you normally eat dairy foods, this is also the time to include one to two servings a day of yogurt or cottage cheese.

Our bodies face stressors every day—biological, emotional, environmental, and physical. Staying balanced is a key factor in overall health and well-being.

We can find equilibrium with a category of herbs called adaptogens, known to improve the body’s ability to function under stress.

Adaptogens have been used for centuries in China and India, but their efficacy was not explored scientifically until the mid-twentieth century when scientists from the Soviet Union began to study their positive effects on energy, immunity, and stress response.

Effects of Stress on Hormones

When the body experiences stress—from heightened emotions, lack of exercise or sleep, poor diet, or general “busy-ness”—hormones including adrenaline and cortisol may get out of whack.

This causes a negative effect on the bodily processes that depend on hormones, including:

• blood sugar regulation
• cardiovascular function
• digestion

While some stress is normal, the nervous and adrenal systems of many Americans are perpetually out of balance.

Benefits of Adaptogens

Reining in tension with lifestyle changes is a great place to start (diet, exercise, relaxation), and adaptogens can give our efforts a boost by helping to regulate stress hormones.

• Fight Fatigue

  Being in constant battle mode can result in reduced energy levels that leave us feeling burned out. Before you reach for another cup of coffee, consider stimulating plant-root adaptogens that can give you an energy boost without the caffeine.

  • Ginseng

    Ginseng (Panax spp.) is the go-to herb when you feel sluggish.

    Used for thousands of years in traditional Chinese medicine, Asian ginseng (P. ginseng) not only boosts energy but can also improve libido, regulate blood sugar levels, and protect the liver from toxins. The same is true for American ginseng (P. cinquefolius).

    Unfortunately, due to the host of benefits they offer, both types of ginseng are in high demand and most wild stands have been overharvested. Shop for brands that have been sustainably harvested.

  • Eleuthero

    Eleuthero (Eleutherococcus senticosus) is a close relative of ginseng and has been shown to boost energy levels.

    The subject of a large-scale study with more than 5,000 participants, eleuthero has been shown to significantly improve the body’s response to mental and physical stress. Participants who took eleuthero demonstrated better health, performance, and vitality in a stressful environment compared to a control group who did not receive the herb.

    People who work long hours or atypical shifts may feel more energized and balanced when supplementing with eleuthero.

    This herb can be helpful for athletes, as it boosts endurance and increases stamina while also helping the body recover faster after strenuous activity.

  • Codonopsis

    Codonopsis (Codonopsis spp.) is not as well documented as ginseng and eleuthero but may still be an effective energy booster.

    Called “poor man’s ginseng,” it can be used as an affordable alternative to ginseng to fight fatigue and aid recovery.

  • Rhodiola

    Rhodiola (Rhodiola rosea) has demonstrated its ability to boost energy and vitality.

    Because of its fast action, it is especially helpful for those who need a quick pick-me-up. It also provides long-term physical and mental energy.

• Cultivate Calm

  Sometimes stress calls for a more subtle, relaxed response. These adaptogens are up to the task. In contrast to stimulating root-based herbs, these stems and leaves provide more peaceful energy.

  • Holy Basil

    Holy basil (Ocimum sanctum, syn O. tenuiflorum), also known as tulsi, induces calm and can help relieve anxiety while working to balance stress hormones like cortisol.

    Fast-acting holy basil can also improve immune function and inflammation response, both of which can take a hit when we’re stressed.

  • Gotu Kola

    Gotu kola (Centella asiatica) is similar to holy basil, and the two work well together, but its calming properties are slower to take effect.

    Studies have shown that gotu kola can help relieve symptoms of anxiety, improve memory, and boost circulation.

  • Ashwagandha

    Ashwagandha (Withania somnifera) is a multipurpose adaptogen that has become popular for its ability to reduce the symptoms of anxiety and post-traumatic stress disorder (PTSD). It’s also considered an effective treatment for nervous exhaustion and stress-induced insomnia.

    In a study of patients with anxiety neurosis, treatment with ashwagandha resulted in reduction of a host of symptoms including fatigue, headaches, and irritability, with 25 percent of participants experiencing complete remission of the disorder.

• Boost Brain Function

  Modern life can leave us drained both physically and mentally. If you’re not feeling as sharp as you used to, these adaptogenic herbs may be just what you need to improve memory and attention by normalizing neurotransmitter levels and increasing mental stamina.

  • Gotu Kola

    Gotu kola is known as a calm-energy adaptogen, but it shines for its ability to improve mental function.

    Studies have demonstrated its beneficial effect on working memory.

  • Schisandra

    Schisandra (Schisandra chinensis) offers a host of benefits, including supporting concentration.

    It acts as a mild stimulant for the nervous system, boosting mental activity and improving work performance.

    It also serves as a calming agent by relieving symptoms of anxiety and stress, thus making way for better mental clarity.

• Enhance Immunity

  Stress can put a damper on immune function, making us more susceptible to viruses and infections. Adaptogens can strengthen our immune response and make it easier to fight pathogens.

  • Astragalus

    Astragalus (Astragalus membranaceus) has antibacterial and immunity-enhancing properties.

    It contains polysaccharides that improve immune system function and help ward off viruses, including the common cold and influenza.

  • Medicinal Mushrooms

    Medicinal mushrooms including chaga, maitake, reishi, and shiitake, while technically not plants, are adaptogens that strengthen immune response by providing a healthy challenge that makes the system more effective at fighting off pathogens.

    By training immune cells to be less reactive to the “small stuff”—the causes of allergies and autoimmune disease—they may be more effective when it really counts.