Where women’s health, wisdom, and empowerment merge. Women’s Wellness Movement is an online community and sanctuary featuring articles and leading-edge content by various authors, doctors, and specialists in the field of women's health, spirituality, and empowerment.

Your Breast Friends | Part 2: How to Care for Them

In this article we learned why are breasts are AWESOME, now let’s learn how to CARE for them! They do so much to nourish our children, our families, and our communities. In order for the outpouring of nourishment to be sustainable, our breasts and our spirits must also receive nourishment and love! While caring for our breasts decreases the odds of developing breast disease, we care for our breasts because we love them and know they deserve all the love in the world!! We receive our own love that we so naturally, willingly, and abundantly give to others.


“I take in and give out nourishment in the perfect balance.”
-Louise Hay

8 ways to Nourish your Breast Girls

1. Eat Nutrient Dense, Whole Foods

While overall diet and lifestyle contributes to healthy breasts[22], here are a few key researched ingredients and nutrients to be sure to incorporate!!

Seaweed (iodine)

Iodine contains significant antioxidant activity in the breast, hence its correlation to breast health.

– Experimental findings showing the ability of iodine or iodine-rich seaweed to inhibit breast tumor development is supported by the relatively low rate of breast cancer in Japanese women who consume a diet containing iodine-rich seaweed.[23]

– Iodine has been recorded to reduce breast tenderness and the signs and symptoms of fibrocystic breast dis-ease.

Most iodine is stored in the thyroid gland, which regulates hormones. There is a correlation between breast and thyroid health for this reason. [24]

– Iodine plays an especially important role in pregnancy and breastfeeding. “The mammary gland has only a temporary ability to concentrate iodides, almost exclusively during pregnancy and lactation, which are considered protective conditions against breast cancer.”[25]

Omega 3’s

– Eating proper amounts of certain types of fats called “omega-3 fatty acid reduces your risk of breast cancer and if you have breast cancer, they will help you fight your disease. Omega-3’s have four main benefits: they decrease the strength of estrogen in the breast tissue, quell the cancer-promoting fires of chronic inflammation, cause breast tumors to shrink in size and prevent them from metastasizing or spreading. Women with the highest amount of omega-3 fatty acids in their bodies have a 500% lower incidence of metastasis compared to women with the lowest levels of omega-3.”- Christine Horner, MD

It is important to note the importance of Omega 3: 6 ratio balance. The current Standard American Diet contains very high amounts of Omega 6 and low amounts of Omega 3. Supplementation of Omega 3 will help balance the ratio.

BEST SOURCES OF OMEGA 3’S: Wild caught fatty fish, fish oil, krill oil, flaxseed, flaxseed oil, chia seed, walnuts, leafy greens*

*Some sources say that omega 3’s from marine animals are more easily assimilated in the body as you cannot convert enough of the ALA into DHA and EPA[26][27]  

Green Tea

Green tea not only helps prevent cancer but also actively represses it and stops its metastatic spread. Anti-angiogenetic factors in green tea, such as epigallocatechin-3-gallate (EGCG) reduce new blood vessel growth to tumors by up to 70% with as little as 3 cups of green tea a day.[28]


Papaya is the only confirmed researched fruit to kill breast cancer cells and tumors![29] Papaya can be eaten fresh or consumed by leaf extract, leaf tea, and papaya tree bark.


Greater mushroom intake is related to lower risk of breast cancers among premenopausal women.[30] Mushrooms like shiitake, chaga, maitake, reishi, and turkey tail have been proven to be beneficial in promoting immune and breast health.  Even the common white button mushroom has strong anti-breast cancer qualities!

A few other goodies to incorporate for optimal breast health: CoQ10, garlic, cruciferous veggies, pomegranates, berries, dark chocolate, and immune boosting foods and herbs.

2. Sunshine… on the Boobs!!!

Vitamin D is essential to immune function and breast health. Make sure to be getting adequate exposure to sunshine! Vitamin D produced in the skin may last at least twice as long in the blood compared with ingested vitamin D.[31]

So how about getting it where it needs it most, directly on the breast! Looks like the free the nipple movement is on to something more than just equal exposure rights… it’s about health here!!

If you live in a place with a long winter be sure to consult your doctor about proper supplementation. Breast cancer death rates tend to be higher in areas with low winter sunlight levels and lower in sunny areas. [32]

3. Breast Massage

Taoist and Ayurvedic teachings tell us breast massage is an essential everyday practice for women.

Because the breasts don’t contain muscle, they rely on external stimulation to help movement to happen! Touching, groping, gently stroking, and massaging all help to stimulate blood and lymph flow. Breast massage is an essential part of breast health helping to detoxify and stimulate blood and energy movement. Using herbal infused oils and salves during massage are a great way to support breast health

Breast stimulation is correlated to uterine contractions so one should refrain from vigorous breast massage if they are pregnant or trying to conceive.

4. Ditch the Restrictive + Underwire Bras

Let the boobies freeeee!! There have been significant discoveries relating restrictive bra use with negative effects on breast health.[33] In an independent study by Sydney Ross Singer and Soma Grismaijer a correlation was discovered with the duration of time a woman wore a bra and her increased level of breast pain and cancer.[34] Although there is still more research to be done on this subject, it makes logical sense that bras restrict lymphatic and blood flow and inhibit the natural movement that strengthens pectoral muscles.

In addition to bras limiting lymph and blood flow UNDERWIRE is another culprit of reported breast pain. Women who stop wearing underwire bras report lessened breast tenderness. And on a more serious note, there is suggesting evidence of its relation to grounding EMF (electromagnetic field) radiation in the body. [35]

If you choose to wear bras as many do be sure to choose natural breathable materials. Many bras are made from synthetic fibers and contain toxic flame-retardants and perfluorinated chemicals that can leach into the skin. Remember, your skin is your largest organ that absorbs what is put on it! Organic cotton, silk, hemp, and wool bras are good for you and good for the environment!

HERE’S THE BRA WEARING CATCH…. As mentioned previously how breasts move during exercise, it is important that if a woman is doing impactful exercise she should find the MOST supportive bra. This inhibits breasts movement to support her back and pelvic floor alignment.[36]

5. Sleep in the Dark. MELATONIN

Melatonin has been researched as an important element for breast health and preventing breast cancer. Melatonin is a hormone produced mostly by the pineal gland during sleep. Melatonin is a “natural restraint” on tumor initiation.[37]

In order to ensure proper melatonin production, make sure there are absolutely NO electrical lights on in your bedroom at night. The brighter the light, the greater suppression of melatonin. This includes computer, television, phone screens and outdoor lights leaking in. Your body needs the darkness to ensure restorative rest and prevent excess estrogen production that happens when melatonin is disrupted.

At nighttime, only the natural yellow light from candles and moonlight should be used, as it does not disrupt melatonin production. Receiving the light of the moon is actually very beneficial to regulating menstrual cycles.[38]

Women who turn off the lights after dark and only use candlelight benefit from deeper sleep, better immune function, regulated menstrual cycles, decreased cancer risk, and improved mood.

6. Create a Toxin Free Home and Lifestyle

A toxic free home lessens the environmental stress on your body so that it may function optimally and vitally! Unfortunately in this day in age most of the standard household, beauty, and food products are extremely toxic to the system. 

Here are my suggestions for creating a toxic free home:

Use only Organic Skin Care Products, Makeup, and Perfumes.
Current makeup and skincare products contain phthalates and triclosan that disrupt the endocrine system.[39] If you can’t eat it, don’t put on your skin. This includes lotions, shampoos, sunscreen, perfume, makeup, hair products, and nail polish.

Use Natural and Organic Cleaning Products
Opt for natural alternatives like vinegar, baking soda, and hydrogen peroxide instead of bleach and ammonia. Use natural, biodegradable, and fragrance free laundry soap. Skip the fabric softener to avoid phthalates and other nasty chemicals.

Eat Organic + Don’t Spray!
In home pesticide use is related to increased cancer risk, even for a baby in utero.[40] This includes pesticides on food and also pesticides sprayed on lawns and gardens.

Store Food and Drink in Glass, Ceramic, or Stainless Steel.
Plastics have hormone-disrupting chemicals that leech into foods and beverages. These chemicals toxic for the body and increase excess estrogen, which is related to increase breast cancer risk.[41]

Use Natural Deodorant
Antiperspirant contains aluminum. “Aluminum is known to have a genotoxic profile, capable of causing both DNA alterations and epigenetic effects, and this would be consistent with a potential role in breast cancer if such effects occurred in breast cells.”[42] Opt for a natural brand, or better yet make your own from baking soda, coconut oil, and arrowroot starch.

Use Non-Toxic Cookware
Non-stick cook wear like Teflon is carcinogenic. Use stainless steel, cast iron, and copper coated instead.

Increase Clean Air and Water Intake
+ Spend time in nature, and bring nature inside! Houseplants clean the air in your home and make you happier! The greener the environment, the better![43]

+ Drink the best water you can find! Fresh unadulterated living spring water (that has been tested) is ideal!
Get a bath and shower filter. The skin absorbs water while bathing, so give it the best.

Use Natural Birth Control Options
Breast Cancer risk is increased with oral contraceptive birth control.[44] While everyone needs to make the choices best for their overall health and wellbeing, it is important to opt for birth control options that do not toxify the body with increased hormone levels. A new fertility awareness application called Natural Cycles is CE certified marked medical device of class IIb intended to be used for contraception that is reported to be 99% effective. Getting in tune with your body + getting to make your reproductive choice = empowerment.

7. Move your Body!

Get that figure 8 movement going! Exercise is related to decreased breast cancer rates, improved immune function, and elevated mood. [45]

Exercise helps lymph system by detoxing unnecessary hormones and toxins. Excess estrogen is related to higher breast cancer risk and exercising lowers blood estrogen levels.

Walking benefits the breasts and pelvis more than running due to its lesser impact and strain on the body. Exercise also helps to strengthen the pectoral muscles that keep the breasts lifted, strong and circulated.

8. Tend to Mental and Emotional Health

Last but absolutely not least is getting the mental and emotional support you need to live a holistically healthy lifestyle! Mental and emotional buildup can be very stressful for the body and increase the risk of dis-ease. Breast pain is sign you’ve been giving too much without giving to yourself. Here are some of my top suggestions for creating a peaceful, harmonious and sustainably nourishing lifestyle:

Professional support for the tough stuff
Trauma can have lasting stressful effects on the body if not dealt with properly. Receiving the support from a well-trained professional can be extremely healing for your mind, spirit, and body. There are many amazing therapies and trained individuals out there to support you in your well-being. Find one that you feel trusting with and supported by.

Spiritual Community
Connecting to a greater purpose with others has been shown to reduce stress levels in increase overall well-being. Receiving spiritual support is also shown as an important tool in dealing with chronic mental and physical challenges.[46]

Yoga + Meditation
Yoga is not only good for the body, it’s good for the brain. Individuals who regularly participate in yoga have significantly lower stress levels. [47] Yoga is also a supportive and beneficial healing therapy[48] for people with chronic health conditions and PTSD. Regular meditation has similar benefits. As there are many types of yoga practices, be sure to choose a yoga style appropriate for you.

Massage helps relieve both physical and mental buildup and tension. The body releases oxytocin through touch creating an overall calming and uplifting experience. Massage also increases blood and lymphatic flow, helping the immune and organic systems to function optimally.

Get outdoors
Improved mood and lower mortality rate among women are linked with living around greater vegetation! The greener the better![49]

A woman’s social network is directly related to both her mental, emotional, and physical health. Women who have quality friendships have decreased levels of breast cancer.[50]

 Tell yourself nice things
How often do you notice things you like about yourself? How often do you give yourself a pat on the back for the amazing job you do?! “Research suggests that psychological beliefs such as meaning, control, and optimism act as resources, which may not only preserve mental health in the context of traumatic or life-threatening events but be protective of physical health as well”[51] 


Where women’s health, wisdom, and empowerment merge. Women’s Wellness Movement is an online community and sanctuary featuring articles and leading-edge content by various authors, doctors, and specialists in the field of women's health, spirituality, and empowerment.

I am important. I count. I now care for and nourish myself with love and with joy. I allow others the freedom to be who they are. We are all safe and free.
-Louise Hay

Woman, you give so much, may you fill yourself with the same love and adoration you share with others! It is my hope this article inspires you to live the healthiest, most care for version of yourself! May this harmonic balance of nourishment and care ripple out to heal all of humanity for generations to come!

Where women’s health, wisdom, and empowerment merge. Women’s Wellness Movement is an online community and sanctuary featuring articles and leading-edge content by various authors, doctors, and specialists in the field of women's health, spirituality, and empowerment.

As Love,

Allie Ma
Founder of Women’s Wellness Movement

Allie Ma (Allison Marie Lomax) is a mentor and scholar in the field of women’s health and empowerment. She has studied women’s wellness for over a decade and works with top professionals in the field, bringing together modern research and time tested wisdom. She is passionate about women living healthfully and empowered for the benefit of all of creation.

* Medical Disclaimer The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.


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