The

Breast
Wellness
Guide PG.1
 BREAST WELLNESS GUIDE

Hello,
I'm Daisy
Founder, Nuni Wellness

I carry the BRCA2 gene mutation, not so comfortingly referred

to as the ’breast cancer gene’. Since discovering this hereditary
predisposition holds up to 80% chance of developing BC, I have
been on a wellness quest, becoming a bit of a self-taught expert
on optimising breast and overall health. I’ve taken on board the
very best and latest advice from doctors, integrative docs, cancer
oncologists, naturopaths, nutritionists, healers, mindfulness
experts....the works.

And now I’m on a mission to help as many women as possible -

with products to improve breast wellness, inspire a regular breast
care routine, as well as resources such as this.

This guide is based on evidence-based research, highlighting

some simple things we can all do every day for prevention. If you
are interested in learning about the simple things you can do to
proactively optimise breast wellness, this guide is for you.

With love and happy boobs, Daisy.

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 BREAST WELLNESS GUIDE

Making
breast
wellness
a thing.
What you eat and put on your body,
how you feel, how you
move, and even what you think
affects your breast cancer risk.

1 in 7 38%
Australian women are now directly impacted by The World Cancer Research Foundation
breast cancer, and with these numbers, almost estimate that 38% of breast cancers could be
all of us are indirectly affected in some way. prevented with some simple lifestyle steps
While survival rates are improving, these stats including regular exercise, increasing fruits and
still beg the question – what more can we be vegetables and maintaining a healthy weight.
doing to help avoid it in the first place? A yearly That’s more than a THIRD of all breast cancers!
or two-yearly mammogram after the age of 50 In addition, there are many other areas we can
(while important), is not a logical solution to consider to help create an optimum environment
preventing abnormalities from forming, right? in the body to help prevent cancer.

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 BREAST WELLNESS GUIDE

Breast
massage
A powerful tool in maintaining Healthy hooters
the health of your breasts, and the For one thing, the body’s lymphatic system is highly
very reason we created Boob Oil – concentrated in the underarm and chest regions.
our daily breast care elixir. According to the Texas Institute of Functional
Medicines, breast massage is a reliable means
of flushing out toxins from the body’s lymphatic
system. Because toxins impede healthy circulation
in the breasts, toxic build-up could account for an
increased chance of developing cancer. Breast
massage can stimulate drainage of the breasts’
lymphatic system, which eliminates harmful waste
products and allows nutrient-rich blood to travel
to the breast tissue. So, taking off your bra and
massaging your boobs at the end of the day is an
ideal way to keep things moving.

Prevention
Regular breast massage, coupled with monthly
self-breast examinations, is the perfect way to check
in with your breasts for changes or irregularities.
If you’re in touch with the shape and feel of your
boobs, you’ll be the first one to notice if something’s
different (discomfort or lumps). According to Cancer
Australia, it’s estimated that 19,535 new cases of
breast cancer will be diagnosed in Australia, that’s
54 people per day, so it’s really important that we
don’t neglect this important aspect of our health.

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Continued...

Breast
massage
A powerful tool in maintaining You can't touch these
the health of your breasts, and the Breast massage is also a good healing technique
very reason we created Boob Oil – for aching breasts, helping to reduce hormonal
our daily breast care elixir. tenderness. Because it employs a soft, gentle touch,
breast massage can be quite therapeutic. According
to Ayurvedic principals, simply rubbing an area can
have a demonstrable analgesic effect. Massage
can ease soreness in the tissues, reduce pain and
swelling in the breasts and relax tightness or tension
in the ligaments. Breast massage is particularly
useful in soothing tenderness associated with breast
scarring, or PMT symptoms.

Connection
Massage is a way to incorporate connection and
pleasure; nurturing your boobs in this way can
provide healing on an emotional level, too. In Taoist
and Tantric traditions, the breasts are seen as the
physical manifestation of the body most associated
with love, compassion and connection; and breast
massage is seen as a powerful way to connect with
these loving, heart-centred qualities. On a hormonal
level, this makes sense – stimulating your breasts
releases oxytocin, the neuro- chemical associated
with love, affection & bonding. So the more you
touch your breasts, the more loving you will feel, both
towards yourself and others.

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 BREAST WELLNESS GUIDE

Movement
Any activity that raises the heart rate counts!

Always a good idea Exercise is essential for breast wellness and one
of the most important things we can do to keep our
boobs healthy. This area is well studied, and the
findings show that not only does exercise help to
reduce our risk of BC, it also increases survival for
women who have BC.

The wonder drug Exercise helps in so many ways – it increases lean

muscle mass which improves insulin resistance and
metabolism, it prevents weight gain, helps to relieve
stress, improves sleep and does wonders for mood
and outlook.

Start now, start small Aim to move your body every day. Your level of health
will determine what you choose – it might be going
for a walk. There are no rules around how you move
your body – but the frequency is important. The
recommendation is that cardiovascular exercise
should be performed at least 3 times a week –
ideally clocking up around 3-4 hours of exercise
per week.

Important note The reduction in risk is accounted for by the physical

activity itself, and not simply as a function to lower
weight! Increased physical activity reduces the risk
of cancer regardless of body weight.

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Sleep and stress

Aim to get 7-9 hours sleep every The proof is in the pillow
night for happy boobs (and Women who are not getting enough sleep have been
overall health!) shown to have an increased risk for breast cancer.
In fact, one study showed that women who slept for
less than 6 hours each night had a whopping 62%
increased risk of BC compared to women who slept
at least 7 hours every night.

Too stressed to sleep!

It’s no surprise that in today’s digital age, screen time
is creeping into sleep time, and our circadian rhythm
(the body’s innate natural sleep cycle) is becoming
more and more disturbed. Sleep deprivation results
in elevated stress hormones – Cortisol and Insulin.
And while these two hormones love hanging out
together, they have a tumultuous relationship (on our
body), so it’s a friendship to best be avoided.

Sweet, sweet melatonin

We also know that a healthy sleep routine has a
positive impact on our immune system, and that
of our feel- good hormone – Melatonin. Melatonin
production is at it’s highest during the night, and
tells the body when it’s time to head to bed. It’s also
a powerful antioxidant, has anti- cancer properties
and is commonly used in supplement form as a
natural sleep aid or to combat jetlag (chat with your
functional doctor or naturopath!)

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Continued...

Sleep and stress

Establish a routine Comfort factor
Help your body unwind with relaxing Create a sleep conducive
activities such as a shower or bath, environment: clean sheets,
candlelight, herbal tea, soft music, comfortable pillows, address gaps in
reading. blinds if bright streetlights bother you.

Digest, then rest Avoid the buzz

Finish eating 2-3 hours before Say no to stimulants - alcohol, coffee,
bed so your body can focus on and nicotine close to bedtime.
rest, not digestion.

Inhale, exhale Devices down

2-1 breathing – a great practise to Set yourself a time to put the devices
establish when you get into bed, down - try to allow 30+ mins screen-
this technique quickly facilitates a free time before bed. Blue blocker
deepening of relaxation by lengthening glasses are a good investment for
the period of parasympathetic activity those who use screens a lot in the
with each breath. Put simply, exhaling evenings.
for twice as long as you inhale for
(i.e in for 3, out for 6) decreases nerve
activity, and increases the influence
of the quieter parasympathetic
Aim to get 7-9 hours sleep
nervous system which regulates every night for happy boobs
the relaxation response. (and overall health!)

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This ol' chestnut

A note on
stress...
Fascinating studies have shown that it’s not actually
the stress itself, but the sense of control over the
stress that is what impacts our health. Healing
modalities that calm down our body, create a sense
of rest and allow us to feel in control of our stress all
contribute to wellbeing & help our body get into a
space where healing can occur.

Meditation, breath work, exercise, yoga, time

outdoors, acupuncture, cooking good food, writing
in a journal, socialising with friends, laying in a
park or on the beach, indulging in your hobbies
and interests. These things can have a profound
impact on your health – but don’t force yourself to
do everything! You’ll know what that juicy, enjoyable
thing is for you.... it’s in consistency and being gentle
with yourself.

Useful resources that we love

Headspace
A meditation app.

Therapynotebookes.com
The anti anxiety notebook to help reduce anxiety,
manage stress and become more aware of your
thought patterns.

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Low-tox living
Ditch and switch to reduce your Endocrine disruptors
toxic load, one step at a time. It’s commonly known these days that there’s a
connection between estrogen and breast cancer.
Science tells us that as our estrogen exposure
increases, so does our risk, and numerous studies
show a definitive link. Thankfully there are steps we
can take to lessen the increase of estrogen in our
bodies and looking at endocrine disruptors in our
daily lives is an excellent place to start.

What even are they?

In simple terms, endocrine disruptors are
substances that disturb the activity or binding of
our hormones (a discovery that was actually made
by accident back in 1991), after breast cancer
researchers at Tufts University in the U.S realised
that the plastic in their testing equipment was
leeching chemicals into their samples & causing
cancers to grow at an accelerated rate.

Why are they baddies?

This observation – that chemicals in our environment
could be affecting the hormone balance in our bodies
– has helped in identifying what we need to avoid
or find alternatives for to lessen exposure! Whilst it
should be noted that not all scientists believe EDCs
contribute to breast cancer incidence, the evidence
that they play some part in increasing our vulnerability
to the disease is starting to mount up.

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Continued...

Low-tox living
Harmful toxins are lurking in a wide variety of products
including cosmetics, fragrances, food, plastics, pesticides,
kitchen cleaners & clothing.

Food Cleaning & beauty products

Try to minimise intake of herbicide & pesticide It seems strange to combine these two areas into one
residue by opting for fresh, organic (or spray-free) dot point, but the sad reality is that beauty products
food if possible; and washing produce well. While often share a similar ingredient list to that of our
it’s not always possible to buy organic, a great place cleaning products.
to start is by understanding the Dirty Dozen, which
are the most highly sprayed items. Start by replacing Unfortunately, there is little regulation around what
conventional items from this list (local markets are companies are allowed to put in our skincare and
a great, cost-effective place to start). Install a good makeup, so it really comes down to us as individuals
quality water filter at home. to be educated around toxic ingredients. Endocrine
disrupting chemicals have shown up in breast cancer
Not so fantastic plastic tissue and breast milk, so the claim that our skin
absorbs a large percentage of whatever we’re putting
Try to avoid heating food in plastic containers; use onto it could not be truer.
non-plastic water bottles – glass or stainless steel
are great. Be mindful that plastic containers labeled While this topic deserves a lot more time, it’s
as BPA free might still contain several similarly important to choose products that do not contain
dangerous components, so minimise plastic as chemicals like parabens & phthalates. The EWG
much as possible. It’s a win-win for the environment has a fantastic resource called Skin Deep which
and our health. allows you to enter in products that you might have
in your toiletry bag, and it spits out results in terms of
Around the house toxicity levels & safety concerns. It’s confronting but
super useful if you’re in the process of ditching and
The shocking fact is that the air inside your home is
switching to cleaner beauty products.
generally two to five times more polluted than the air
outside - replacing chemical-based cleaning products
(think Windex, Shower Power etc) and switching
synthetic candles and room fresheners for natural
ones is a great start.

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Nutrition
Even just upping your cruciferous veg
intake is an excellent place to start!

It's all about the rainbow Anti-inflammatory foods

What we choose to eat plays a significant part Decreasing inflammation is also KEY for creating
on supporting our body’s natural defenses and an optimal healthy boob environment, so introduce
optimising overall wellness. The right foods can help some Omega 3 fats. Excellent anti- inflammatory
to lower inflammation, decrease body fat & assist properties can be found in fatty fish like salmon and
the metabolism of estrogen. Our gut microbiota are also found in high quantities in flaxseed. It’s readily
has an incredible influence on our health, and we available in health food stores and supermarkets as
are learning more about them every day. A diet ‘flaxseed meal’ - which is pre-ground - or you could
high in nutrients or a whole foods diet will feed the buy ‘linseeds’ (same thing) and use a coffee bean
good bacteria; and healing the gut will improve our grinder to grind enough for a jar. Storing it in the fridge
immune function and body’s ability to detoxify. ensures maximum potency and eliminates the risk
of it going rancid, especially in warm climates. It’s
pretty flavourless, just a slight nuttiness, so it can be
Broc on! added to sweet and savoury food – sprinkled in or on
smoothies, yoghurt, salads etc.
Cruciferous veg are one of the best foods for
metabolising estrogen, and are a great way to
consume our pals, phytonutrients. Broccoli,
cauliflower, cabbage, Bok choy, brussels sprouts,
kale. These veg are high in fibre, and aid with the Great listening for all things nutrition
destruction and removal of estrogen.
The Genius Life
A podcast by Max Lugavere.

The Holistic Health Podcast

A podcast by Natalie K Douglas.

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Continued...

Nutrition
Fat is not the enemy! Replace To tofu or to not tofu?
dodgy seed oils with olive, avocado, Tofu has gotten a pretty bad wrap for women, so we
coconut, ghee, and butter. felt it deserved a special mention here. The reason
for all the gossip is due to the fact that the chemical
structure in soy is similar to the chemical structure
Avoid trans-fats of human estrogen (meaning, they thought it would
make men grow boobies and women would get
A study in the Journal of the National Cancer
estrogen driven BC if they consumed soy). This has
Institute showed an increased risk in breast cancer
turned out to be inaccurate – a meta-analysis (a big
for women who ate margarine, and a decreased
study of a group of great smaller studies) has shown
risk for women who consumed olive oil instead. As
that soy intake can actually DECREASE the risk of BC
a rule, this means avoiding fats listed as margarine,
for women who have never had it, and another study
vegetable oil (canola, sunflower, cottonseed etc),
showed that soy consumption can actually reduce
or processed food with the words ‘hydrogenated
the re-occurrence or chance of death in women who
or partially hydrogenated’ on the label). This can
have had BC.
be tricky as seed oils are cheap and are used in
SO many commonly enjoyed convenience foods
– crackers, chips, kids lunchbox items, dips, non-
So you're telling me it's okay?
dairy milks etc. Even just being aware will help Studies aside, this topic is still hotly debated, so the
guide your choices. take home message is this. The results of recent
studies suggest that moderate soy intake is safe and
potentially beneficial for women.
If you do reach for soy, pick whole non-GMO, organic
sources - edamame, tofu & tempeh are excellent.
The concentrated soy sources you might see on
ingredient panels (hydrolysed soy protein or soy
protein isolates – often found in protein powders,
as well meat substitutes such as textured soy
protein – faux meat) have not been adequately
studied, so perhaps are best off to be avoided. If you
feel you could benefit from more info, discuss soy
consumption with your doctor or nutritionist.

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Happy
boob foods
The best of the best for your next shopping list

Cruciferous veg Dark green, leafy veg

Brassicas-broccoli, Spinach, kale
cauliflower, cabbage

Fatty fish Mushrooms

Or a good quality fish oil Powerhouses for cancer-
or algae supplement protective phytonutrients!

Ground Flax Berries

0ne to two tablespoons The darker the pigment,
per day the better!

Herbs & Spices Green Tea

Garlic, onion, turmeric, Studies show significant benefits
ginger & rosemary of consuming 3 cups per day

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Ya' knew it was coming

A note on
alcohol....
This is bound to be a point of
contention, but we need to have
a chat about it.

Alcohol and its connection to breast cancer

has been very well studied, and the results are
confronting for anyone partial to a tipple. Basically,
as one’s alcohol intake increases, so does the risk of
BC, and quite dramatically so. A good rule of thumb
is to consume it in moderation and keep your alcohol
intake to less than 5 drinks per week. Time to polish
up on those killer mocktail recipes maybe?!

A world of great tasting premium

alcohol free drinks
sansdrinks.com.au

polkadrops.com.au

www.non.world

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At the end of the

day, what we
can do is have an
understanding of the
areas in our lifestyle
that can make a
difference, and adopt
a proactive, yet
relaxed approach.
I emphasise relaxed as there’s absolutely no benefit it letting any wellness
guidance take over your life – the stress that comes from trying to cram in every
anti-cancer food group or avoiding breathing in a single environmental toxin is
ridiculous and highly stressful (trust me!), especially given that stress is one of
the single most important things we’re trying to avoid!

I hope you’ve found this guide helpful and empowering. Even just tackling one
area at a time – food, movement, sleep quality – can have a massive impact,
not only breast health, but overall wellness and longevity.

Newness is coming Keep an eye out for email updates about

Nuni’s upcoming exciting relaunch!

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@nuniwellness nuniwellness.com /nuniwellness
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