7 Simple But Powerful Breast Cancer Prevention Tips

You’ll have to excuse me, but for this post, I’m not in the mood for my usual Witt-y witticisms. Well, here’s one anyway: Breast cancer is to joy what a root canal is to a first date. Terrible metaphor? Maybe. Obviously, breast cancer makes a root canal as serious as a hangnail. It’s frightening, overwhelming, and deeply personal for so many women. And while researchers don’t know everything about why cancer happens, here’s what they do know: breast cancer doesn’t just pop up out of nowhere like a random head cold. There are real reasons why more women are being diagnosed, and there are real ways to reduce your risk. Let’s start with the facts.

Breast Cancer By The Numbers

• 1 in 8 women in the U.S. will be diagnosed with breast cancer during their lifetime.
• In 2024, over 310,000 women were estimated to have been diagnosed with invasive breast cancer.
• Compared to the 1980s, incidence rates have increased, especially among women under 50.
• Thanks to earlier detection and better treatment, the 5-year survival rate for localized breast cancer is now 99%. But survival rates are much lower once the cancer spreads.

What Causes Breast Cancer, According to Mainstream Medicine?

Conventional medicine tends to chalk breast cancer up to a mix of genetics, hormones, and age—things like BRCA1 and BRCA2 gene mutations, starting your period early, going through menopause late, never having kids or having them later in life, long-term hormone therapy, obesity, alcohol, and radiation exposure. All valid factors. But here’s the thing: mainstream medicine mostly focuses on detection and treatment.

On the other hand, functional medicine asks a different question: why did the imbalance happen in the first place? And what can we do now—before a diagnosis—to support the body, not just react to it?

Functional Medicine and Breast Cancer: Estrogen Dominance

One of the most important concepts in functional medicine is estrogen dominance. That’s when the ratio of estrogen to progesterone is out of whack; either too much estrogen or not enough progesterone to balance it out. What causes this imbalance? Chronic stress (hello, cortisol!), poor liver detoxification, low fiber diets, lack of exercise, insulin resistance, and environmental exposure to xenoestrogens.

Come again? What was that last word and why does it sound like an alien? “Zee-Know” estrogens are synthetic chemicals that mimic estrogen in your body and confuse your hormonal signals. They are found in plastics (think water bottles and food storage containers), pesticides, conventional cleaning products, personal care products, and even the lining of canned food.

Lifestyle Changes That Lower Breast Cancer Risk

Functional medicine isn’t just about taking a supplement and calling it a day. It’s about removing the toxins and triggers that burden your body in the first place. Here are 7 simple but powerful prevention tips:

1. Clean House Without the Chemicals

In my home, Mr. Clean is not welcome. And don’t let the word “organic” in volatile organic compounds fool you—these airborne toxins found in many household cleaners are anything but healthy. Switch to simple, fragrance-free, non-toxic cleaners (think vinegar, baking soda, lemon juice, or plant-based brands).

2. Rethink Your Self-Care Shelf

If your shampoo or lotion smells like a department store perfume aisle, toss it. Many conventional beauty products are loaded with hormone-disrupting chemicals. Choose products labeled as paraben-free, phthalate-free, and fragrance-free.

3. Ditch the Perfume and Plug-Ins

Let’s be honest: most perfume and plug-in air fresheners are overpowering. Even if your partner says he likes it, he’s probably just being polite. These “fragrances” are chemically concocted and may contain hundreds of undisclosed ingredients. Swap them for essential oils or just open a window.

4. Go Organic When You Can

Especially for high-pesticide produce like strawberries, spinach, and apples. Pesticides are endocrine disruptors, and regular exposure may increase your risk.

5. Break a Sweat (Even if Just a Little)

You don’t need a CrossFit membership. Just aim for 30 minutes of movement a day. Exercise helps your body metabolize excess estrogen and improves insulin sensitivity.

6. Support Your Liver

Your liver processes hormones, so if it’s sluggish, your body may not clear out excess estrogen effectively. Eat cruciferous veggies (broccoli, cauliflower, Brussels sprouts), drink plenty of water, and avoid alcohol more days than not.

7. Watch Your Sugar (Seriously)

Insulin resistance is a driver of estrogen dominance. Cut back on refined carbs and ultra-processed foods. Your hormones—and your future self—will thank you.

You’re Not Too Late To Start

If you’re a breast cancer survivor, know this: making changes now still matters. It’s never too late to reduce inflammation, support detox pathways, and balance your hormones. Book a consultation with me at the Diabetes & Wellness Center in Norfolk (Nebraska, not Virginia, lol).

The plan: I’ll order some baseline tests for you and then I’ll review the hormone panel with you and from there we’ll make a plan to get your hormones in balance. I’ll also review your genetic diet recommendations (DNA Diet) and other personalized strategies to help you move forward with strength.

Until next time,

Jenna Witt, NP