Perimenopause and menopause are a natural phase of aging. This season of life brings on huge hormonal shifts with several implications for women’s health, including your risk for breast cancer. Fortunately, there are medical and natural ways to balance your hormones and reduce breast cancer risk during this time of change in a woman’s life.
Bioidentical hormone replacement therapy (BHRT)
Starting at perimenopause and through menopause, there is a decline in the production of estrogen and progesterone. This decline causes uncomfortable symptoms – hot flashes, night sweats, brain fog, weight gain, and mood swings. These hormonal imbalances influence our breast health, which will mitigate cancer risk and can help manage your symptoms.
A common approach to restoring hormone balance during menopause is Bioidentical hormone replacement therapy (BHRT). Bioidentical hormones are chemically identical to the hormones produced by the human body, which may lead to fewer side effects and better absorption. BHRT typically includes estrogen, progesterone, or a combination of both. Bioidentical hormones are compounded and can be very specific to individual needs, and there are different forms of delivery as well.
Phytoestrogens
A more natural approach to managing menopause and breast cancer risk is to look to phytoestrogens. Phytoestrogens are naturally occurring compounds that mimic the action of estrogen in the body, though they are much weaker. These plant-based estrogens can bind to estrogen receptors and may help balance estrogen levels by either increasing low estrogen levels or blocking the effects of excessive estrogen.
Common sources of phytoestrogens include:
- Flaxseeds: One of the richest sources of lignans, a type of phytoestrogen, flaxseeds have been shown to support hormone balance and reduce breast cancer risk by promoting healthier estrogen metabolism.
- Soy: Soy contains isoflavones, a type of phytoestrogen that has been linked to reduced menopausal symptoms such as hot flashes. While there has been some concern about soy’s potential to increase breast cancer risk, recent research suggests that moderate and carefully sourced soy consumption may actually have protective effects, particularly in postmenopausal women.
- Legumes: Beans, lentils, and chickpeas also contain isoflavones and lignans that can support hormone balance during menopause.
Incorporating these foods into your diet can provide a gentle, plant-based support for hormone regulation. Phytoestrogens are particularly helpful in managing estrogen dominance by modulating estrogen activity without overloading the body with synthetic hormones.
Lifestyle Adjustments
Beyond BHRT and phytoestrogens, the three mainstays of healthy living – a balanced diet, regular exercise, and effective stress management – improve menopause symptoms and reduce breast cancer risk.
Here are a few foods to focus to support hormone metabolism:
- Cruciferous vegetables: Broccoli, cauliflower, kale, and Brussels sprouts support the liver’s ability to metabolize and detoxify estrogen.
- Healthy fats: Omega-3 fatty acids from sources like fatty fish, chia seeds, and walnuts, which reduce inflammation and support hormone production.
- Antioxidant-rich foods: Berries, leafy greens, and colorful fruits and vegetables provide antioxidants that protect against oxidative stress, a contributor to both hormonal imbalances and cancer risk.
Regular physical activity helps:
- Reduce estrogen dominance: Exercise supports the liver and digestive system in detoxifying excess estrogen. Physically active women have a lower risk of breast cancer.
- Manage weight: Maintaining a healthy weight is important for regulating hormone levels. Excess body fat can increase estrogen levels, particularly after menopause.
- Stress management: Chronic stress raises levels of cortisol, a hormone that can disrupt the balance between estrogen and progesterone. Incorporating stress-relief techniques like mindfulness meditation, yoga, or deep breathing can help manage cortisol levels and promote hormonal balance.
Reduce Your Environmental Toxic Burden
It also helps to take a look around at your everyday products around your home and replace them with healthy alternatives. Endocrine-disrupting chemicals found in plastics, cosmetics, and cleaning products interfere with hormone balance by mimicking estrogen. You can get started by:
- Use glass or stainless steel instead of plastic containers.
- Switch to natural beauty and personal care products that are free from parabens and phthalates.
- Choose organic foods when possible to avoid pesticide residues.
Supporting Breast Health During Menopause
In addition to your efforts to balance hormones, practice these breast health promoting habits during menopause:
- Perform regular breast self-exams: Mammograms remain the gold standard for breast cancer detection but being familiar with the look and feel of your breasts can help you detect any changes early.
- Vitamin D: Women with higher levels of vitamin D have a lower risk of developing breast cancer. Sun exposure, fortified foods, and supplements are good sources of vitamin D
- Limit alcohol consumption: Alcohol has been linked to an increased risk of breast cancer because it can raise estrogen levels. Mocktails are a great way to reduce your alcohol intake.
In honor of Breast Cancer Awareness Month, think about adopting some of these strategies. Small, sustainable changes during menopause reduce your risk of breast cancer, allowing you to enjoy this new chapter of life with vitality and confidence.
