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Health Strategy.

Breast Health Formula.

Below is a summary of lifestyle changes, mainly supplements and diet modifications, which are targeted at middle-aged women and can help prevent degenerative breast disease. We hope that these proposals can help in the treatment of existing pathologies of the female breast, including cancer *. Most of the supplements described here can be obtained with a properly organized diet. Here, in green are points and dosages recommended as regular, and in red are points and dosages that can be used when problems arise.

Natural prevention and treatment of breast problems includes the following items:

Hormonal support.

Anti-inflammatory support.

Acid-base control.

Improvement of intestinal and breast microflora.

Natural supplements.

Revitalizing diet.

Physical activity.

Hormonal support (to relieve hormonal stress in breast cells).

Diindolylmethane (DIM) is the most powerful supplement known for normalizing estrogen levels and converting stronger estrogen (E2 and E1) to less powerful (E3). Found in cruciferous vegetables (such as broccoli, cauliflower, kale, cabbage, Chinese cabbage, mustard greens, Peruvian maca, and Brussels sprouts) as indole-3-carbinol. DIM is fat soluble, so it is best taken with vegetable oil (olive oil is recommended) for good absorption.
The norm of admission as a preventive measure: 200 g/day of broccoli *. Recommended for women with a family history of breast cancer, especially due to BRCA1 gene mutations.
Dose during therapy: 200 mg/day DIM. To get this amount of DIM would require an unreasonably large amount of vegetables. Therefore, it is better to do it in the form of supplements.

Linseed oil reduces excessive levels of cholesterol and estrogen in the blood, especially estradiol (E2) and estrone (E1), shifting the balance of estrogens in favor of estriol (E3).
Reception rate: 0.5-1 tbsp/day. Daily.

Lignans (flaxseed, fenugreek) and fiber (bran of cereals – rye, barley, wheat, oats). Reduce the level of carcinogenic metabolites of estrogen in the blood.
Reception rate: 30 g/day (2 tablespoons of ground flaxseed). Daily.

Alpha lipoic acid hinders the conversion of estrogens into carcinogenic metabolites (quinones).
The norm of admission as a prophylaxis: 50-100 mg/day. Daily.
The rate of admission during therapy: up to 600 mg/day.

Oyster mushroom, champignons. A decoction of mushroom powder contains substances that slightly block aromatase activity.
Reception rate: up to 5 g/day of dry mushroom flour, which is boiled over low heat. Regularly.
Other substances that weakly inhibit aromatase activity: selenium, melatonin, zinc, epigallocatechin gallate and flavonones (from citrus peel).

Soy isoflavones (genistein and dadzein) reduce blood fat levels (including cholesterol) and, presumably, estrogen levels.
Reception rate: 40 mg/day. Regularly. Alternative: soy products in food.

Herbal formula that inhibits aromatase and improves the removal of estrogen metabolites:
- Hops (Humulus lupulus), cones;
- Ginkgo (Ginkgo biloba), leaf;
- Red clover (Trifolium pratense);
- Licorice (Glycyrrhiza glabra), root;
- Pomegranate (Punica granatum), fruit shell;
- Black cohosh (Actaea racemosa).
If necessary: 2-3 tablespoons/day in the form of an infusion in hot water. For cooking, 1 tbsp of mix is taken to 1 cup of water. The duration of admission is up to 3 months, then a break is required.

Melatonin. Sleep hormone, which is a strong endogenous antioxidant and epigenetic regulator.
Reception rate: 0.5-3 mg under the tongue half an hour before bedtime (but not during the day!). After 40 years with sleep problems. Start with the lowest dose. No prescription required.

Progesterone. A hormone that counteracts excess estrogen, inflammation of breast cells, and growth of breast tissue cells. Used as a progesterone cream with 800 mg of natural progesterone per 30 g of cream (1/8 teaspoon of cream is enough five days a week). The use of synthetic prescription progestins is not allowed, because. they have many negative side effects, and none of the benefits of natural progesterone. Use with increased estrogen activity, in the follicular phase of the menstrual cycle.

Dehydroepiandrosterone (DHEA). Another important cancer-preventing hormone, especially breast cancer.
Reception rate: 10 mg/day in the morning. Note, however, that excessive levels of DHEA are just as correlated with higher rates of cancer as is deficiency. Therefore, it should be brought to a normal value, and not higher.

Attention! Taking bioidentical steroid hormones such as progesterone and DHEA is possible only after a confirmed deficiency in the blood and after the approval of an endocrinologist. Hormonal analysis should be carried out every 3 months.

Anti-inflammatory support (to suppress latent inflammation and relieve signal stress on breast cells)

Medicinal mushrooms and cordyceps. The best of herbal medicine supplements to boost the innate immune system.
From mushrooms, you can take oyster mushroom (a decoction of 2-3 tablespoons of dry powder per day) and maitake (from a herbal pharmacy).

Beta-glucan. One of the most powerful natural immunomodulators. It is found in large quantities in the shell of cereals (bran), in mushrooms and in brewer's yeast.
Reception rate: 200 mg/day of beta-glucan, which is equivalent to 200 g/day of bran. Taking bran or whole grains seems to be preferable to taking beta-glucan supplements.

Attention! Beta-glucan and fungal cell walls activate the innate immune system, which may be contraindicated in the presence of an autoimmune reaction or a tendency to it.

Omega-3 fatty acids – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). In contrast to omega-6 fatty acids, omega-3 acids reduce inflammation, the risk of breast cancer, and may also offset the negative effects of aromatase inhibitors on bone.
Reception rate: 500 mg/day, which corresponds to approximately 1.5-2 g of fish oil. An alternative to fish oil: flaxseed oil – about 1 tbsp/day.
With a sufficient intake of oily ocean fish, such a supplement may not be necessary. At the same time, in women with a high risk of breast cancer, the dosage may be increased to 5'000 mg/day EPA+DHA.

Nigella oil first cold pressed. Promotes the restoration of the level of inflammatory markers. Nigella (Nigella sativa) also known as black cumin, kalonji, seydana (sedana), black cumin, roman coriander.
Reception rate: 2 teaspoons per day. Just like flaxseed, store in the refrigerator and do not heat treat.

Curcumin. The most studied antioxidant showing clinical benefit.
Reception rate: 1-2 tablespoons per day of turmeric powder. Regularly, along with fats in food.

Anti-inflammatory infusions (burdock root, amla, triphala, arjuna, rosehip, green tea). Hot water infusion can be drunk as a tea drink. However, there are few willing to do so. Therefore, it will be more practical to take the powders of these plants in capsules.
Reception rate: 2-4 g/day of powder twice a day.

Fermented dairy products. Low-fat dairy fermented products normalize the bacterial profile of the intestines and mammary glands.
Reception rate: 250 ml daily.

Acid-base correction (to remove acid stress from tissues and restore alkaline buffers).

Raw plant foods. A large amount of potassium contained in raw vegetables contributes to a gradual decrease in tissue acidity, and an increased negative ORP of vegetable juice creates a favorable environment for intestinal microflora.
The volume of consumption is not limited.

Electroactivated water. Mineral-rich catholyte water reduces the acidity of tissues and increases the activity of metabolic processes due to the high negative ORP of activated water. Consumed as a supplement to ordinary drinking water.
Norm: 0.5 L/day of water, having an acidity index of pH 8.5 or more.

Potassium supplementation may be used if there are not enough vegetables in the diet, or if tests show low saliva acidity (pH < 6.8).
Depending on the degree of potassium deficiency, the dosage can be 1-4 g/day of potassium; i.e. 2.5-10 g (~ 0.5-3 teaspoons) potassium bicarbonate.

Constant monitoring of the acidity of the tissue is required in terms of the acidity of urine and saliva.

Digestive health (to support the immune system, reduce blood toxicity, and support the liver).

Fructooligosaccharides (inulin). Prebiotics create a favorable environment for the growth of intestinal bacteria. Contained in the roots of Jerusalem artichoke and chicory.
Reception rate: 750 mg/day. Daily. An alternative to additives is directly Jerusalem artichoke and chicory in food.

Flaxseed. Prebiotic, great colon cleanser.
Reception rate: 2-3 tablespoons/day of finely ground seed or cake. Daily, best for breakfast.

Cereal bran (wheat, rye, barley, oat, etc.). Prebiotic, provides rich food for beneficial gut bacteria.
Reception rate: not less than 50 g/day. Daily.

Intestinal bacteria. Probiotics form a healthy bacterial microflora in the gut. The strains of microorganisms presented in the probiotic mixture must have evidence of their effectiveness, shown in clinical studies: Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus crispatus, Lactobacillus rhamnosus, Lactobacillus plantarum, Lactobacillus brevis (Lactobacillus bulgaricus), Bifidobacterium lactis, Bifidobacterium longum, Lactoccocus lactis, Enterecoccus lactis, Enterococcus faecalis, Staphylococcus hominis, Streptoccocus thermophilus.
Norm: at least 6 billion bacteria of at least 8 different strains in enteric capsules. It is taken irregularly, during and after taking antibiotics and for digestive disorders.

Supplements (to enhance antioxidant enzymes, compensate for vitamin and mineral deficiency and improve the blood formula). The need for supplements depends on age and health status. Young healthy people, on a nutritious diet, most likely won't need supplements. However, modern lifestyles (inactivity, lack of solar insolation, malnutrition) can create some deficiencies that force the following supplements to be resorted to.

Complex of multivitamins. Most vitamins are deficient in the modern diet. Most often, there is a lack of vitamins A, B, C, D, E. A polymineral complex is recommended; especially after 40 years. If multivitamins are taken in recommended doses, then their excess in the body is quite difficult to achieve.

Vitamin D. The most deficient vitamin in almost all countries of the world, especially in winter. The concentration of 25(OH)D in the blood should be at least 30 ng/mL; the target value is 40-60 ng/mL (100-150 nM/L).
Reception rate: 2'000 IU/day in summer and 4'000 IU/day in winter, however, the dosage depends on the level of 25(OH)D in the blood. A single weekly dose of vitamin D3 (cholecalciferol) is allowed, but not D2 (ergocalciferol). Combined intake with calcium and vitamin K is recommended . Take vitamin D as a cream, not by mouth.

Complex of trace elements. Zinc, magnesium, calcium and selenium most often fall under the category of deficient trace elements. Most deficient trace elements are found in the shell of cereals (bran). A polymineral complex is recommended; especially after 40 years.
Reception rate: selenium – 200-400 μg/day; zinc – 25-100 mg/day; calcium – 2'500 mg/day; magnesium – 100 mg/day.

Iodine. Iodine supplements eliminate its natural, globally widespread deficiency. The body does not experience iodine deficiency if its concentration in the urine is 100-199 μg/L.
Reception rate: 150-300 μg/day. Daily.

Attention! Before you start taking certain vitamins and microelements, you should make sure that they are not enough, and during the reception, control their level in order to avoid not only their deficiency, but also their excess.

Complex of proteolytic enzymes. Enzymes improve digestion, reduce inflammatory levels, as well as anti-immune resistance of tumor cells. Regular (with insufficient production of enzymes) or periodic (during heavy meals) use of enzyme complexes (Wobenzym) is recommended; especially after 40 years. Enzymes found in pineapple (bromelain), papaya fruit (papain), and natto (nattokinase) may also be helpful. Regular consumption of these products is preferable to ready-made proteolytic enzyme supplements.

Coenzyme CoQ10. Important intracellular antioxidant and co-factor involved in mitochondrial energy production.
Reception rate: 300 mg/day in the form of ubiquinone (not ubiquinol!). Regularly after 40 years.

Milk thistle seeds and turmeric root. Support liver function, show high antioxidant properties.
Norm: 3-5 g/day of finely ground raw materials. Change both of these plants every 3 months of taking.

Diet. The daily calorie content of food consumed is limited to 1'800 kcal; in any case, it should not exceed 2'400 kcal. You can estimate your calorie intake with the help of special apps.

Recommended: greens and leafy vegetables, beets, carrots, squash, cabbage, onions, garlic, fermented soybeans, legumes, whole grains and pseudocereals, flax, seeds and nuts, sea kale, marine fresh or frozen oily fish (anchovies, mackerel, cod, wild salmon), green tea, large amounts of various spices (fenugreek, black and red pepper, coriander, cumin, kalinji, cloves, oregano, rosemary, turmeric, cinnamon, ginger) or spices mix.

Not recommended: coffee, alcohol, any high-sugar foods and drinks, dairy products, processed meats, animal fat.
Any canned and refined food is excluded. Food processing such as frying, cooking over an open fire, double boiling and microwave processing are excluded. Saturated fats and omega-6 fats are the main cause of excess estrogen, so fats and oils are excluded, except for a small amount of olive and flaxseed oil.

Limited: animal protein (low-fat cottage cheese, cheese, rabbit and poultry is best): eggs – up to 2 pcs. per week. Tropical and exotic products are limited.

Exercise load. At least 45 minutes a day. Walking, running, trampolining, dancing, swimming, bike. Reduce glucose and estrogen levels, provide lymph movement.

Full sleep, rest and relaxation.