October is Breast Cancer Awareness Month, a time to create more insight into the most common cancer in women worldwide.
Did you know that is it estimated that 1 in 7 women will develop breast cancer in their lifetime? Each day last year, an estimated 75 Canadians heard the life-changing words, “You have breast cancer.” With those probabilities, you have likely been impacted by breast cancer by talking with friends or family members in distress after hearing of a personal or loved one’s diagnosis. Truth be told, I was one of those individuals of the 1 in 7, being diagnosed at 30 years old in December 2018 with Triple Negative Breast Cancer.
For me, this month is about creating awareness on how to adopt healthy lifestyle changes to reduce the possibility of hearing those very words, “You have breast cancer”, honouring those in our lives who have been affected by breast cancer in some way, and celebrating how far many have come to take back their health and vitality after a life-altering diagnosis.
There are various lifestyle factors that we must be aware of when talking about a breast cancer diagnosis. I invite you to try incorporating the following healthy tips into your day-to-day routine so you can live a full, healthy life ~ breast cancer or not.
Check-in with Yourself Emotionally
- Put your needs first at times
- Create a mindfulness practice
- Find purpose and meaning in your life
- Express your feelings
- Understand your stressors
- Consider having a support network in place
- Seek professional help when needed
Take Care of Yourself Physically
- Move your body
- Get out in nature
- Eat healthily
- Reduce stress
- Get 7-9 hours of sleep to recover
- Limit alcohol consumption
- Quit smoking
- Monthly self-breast exams
Eat a Whole Food, Plant-Based Diet
- Emphasize fresh, whole ingredients/foods
- Eat food that is as close to its natural state as possible
- Minimize processed foods
- Focus on vegetables, fruits, whole grains, legumes, seeds, and nuts
- Whenever possible, source locally, organic foods
- Limit your animal products, as they are not the primary focus of each meal
- Exclude refined foods, like added sugars, white flours, and processed oils
- Find ways to cope and reduce your daily stressors
- Create a meditation practice that works for you
- Practice yoga, connect with your breath
- Use exercise as a form of release
- Acupuncture, massage, energy work, or any modality that helps you relax
- Get creative, try new things you’ve never done before
- Laugh as it releases endorphins that improve your mood and decreases stress hormones
- Aim to get 30 minutes of exercise 5 days a week
- Exercise outdoors when possible
- Help reduce stress
- Improves fatigue
- Helps improve self-esteem
- Enhances immune system
- For breast cancer, patients can improve survival by up to 50%
Create a Daily Self-Care Routine
- Practice expressing gratitude
- Set an intention for each day, week, or month
- Celebrate something about yourself each day
- Reduce screen time for 1-2 hours before bedtime
- Sip a caffeine-free tea
- Take an Epsom salt bath
As you begin to incorporate new healthy habits and rituals, experiment with items that resonate with you and go from there. Expect a process of trial and error as you figure out what feels more aligned with you. Once you have identified your individual needs, make a point of turning them into a series of daily, weekly, or monthly habits. If you struggle with staying on track, that’s where I come in as a Health Coach. It is my goal to give each of my clients a safe and nurturing space to create a lifestyle that suits and works for them.
The goal is to lead healthy lives, connected with ourselves and what we are putting into our bodies, so we know when something feels off, allowing us to learn how to monitor our overall well-being. This will allow you to be an advocate for yourself. It is so critical that we pay attention to what our bodies are telling us as it makes it possible for us to understand when we need to seek help when we feel something is off. It’s time for you to be in the driver’s seat of your life!
You may be wondering who I am, many of you know me as a Recruiter and Client Services Manager with Solutions Staffing/Travel Nurse Canada. Recently, I stepped away from the company as I wanted to pursue a career that would allow me to use the skills I had developed over the last ten years but also make an impact at the same time. I followed my passion for all things health and wellness and became a Holistic Health and Wellness Coach. I truly value being of service to others (like many of you) and helping my clients regain back their health and overall well-being has become my biggest accomplishment yet. After a diagnosis like mine, life snaps into focus quickly and you gain clarity on the things you want to fulfill your time with and I am honoured to do the work that I do.
My programs help my clients take back control of their health, renew their sense of joy, increase vitality, create new habits that will support them on their journey of a holistic lifestyle, and learn to listen to their inner wisdom all while returning as close to nature as possible in all aspects of life.
If you or anyone you know may benefit from working alongside a Health Coach, please reach out and we can arrange a 60 minute, free, discovery call to see if my offerings are what you are looking for. My goal as a Holistic Health Coach is to help support you and hold you accountable as you grow into the best version of yourself.
I can be reached at email@example.com or you can join me along with my social platforms.
I look forward to connecting with you all on a deeper level.
Bee is a Certified Holistic Health Coach through the Institute of Integrated Nutrition (IIN) with a certificate in Natural Nutrition. She is passionate about the natural healing process and is committed to healing herself and others from the inside out, recognizing that we are each unique and no two people are the same. Bee believes in holistic practices to help you become your most authentic and powerful self. Grounded in Health is where she shares with her clients how they can grow into the best version of themselves while holding them accountable and cheering them along as they awaken to their true potential.