This Functional Medicine Doctor Wants To Save Your Tatas

October is breast cancer awareness month. So much of the attention is paid to 'awareness' and fund-raising at this time, but let's talk about science-driven prevention. This story was first run in 2017...

Functional medicine doctor and registered dietitian, Elizabeth Boham, has a passion to educate more women on the simple tenets of breast cancer prevention. As part of Dr. Mark Hyman's UltraWellness Center team, Dr. Elizabeth focuses on breast health and breast cancer. While prevention as a whole is a puzzle modern medicine is still solving for, Dr. Elizabeth shares some powerfully preventative lifestyle choices below and we're taking note...

Many health organizations and practitioners emphasize the importance of getting regular mammograms. Many of us go for our yearly mammograms, thinking that we are being proactive and preventing breast cancer. Although mammograms can be helpful for early detection, a healthy lifestyle is more important for true prevention. The American Institute for Cancer Research estimates that at least 33% of U.S. breast cancer cases could be prevented by maintaining a healthy weight, staying physically active, breastfeeding and avoiding alcohol [1].Remember, the key is to create a healthy terrain in your body where cancer is less likely to grow. These four easy steps can help you support this environment...

maintain a healthy weight.

The most agreed-upon step that all women can take to decrease their risk of getting breast cancer is maintaining a healthy weight. Excess body fat can increase the level of inflammation in our body. Body fat is an active endocrine organ. It produces inflammatory markers such as interleukin-6 (IL-6) and Tumor Necrosis Factor (TNF). Elevated inflammation levels in the body have been linked to an increase risk of cancer [2]. In addition, excess fat in our body results in an increased level of estrogen. This is because the fat in our body produces an enzyme called aromatase that can turn other hormones in our body into estrogen. The more body fat someone has, the more aromatase and estrogen they have - and the higher their risk of breast cancer [3].

get physical for lean muscle mass.

Physical activity is the best thing each of us can do every day to decrease our risk of getting breast cancer. Physical activity helps us maintain a healthy weight and maintain our lean muscle mass. Maintaining good lean muscle mass helps insulin work well. Insulin is a very important hormone in our bodies that regulates our blood-sugar level. We want this insulin to remain sensitive to signals in our bodies, such as when our blood sugar increases. Insulin resistance has been linked to an increased risk of breast cancer and a decreased survival rate from breast cancer [4]. Exercise improves insulin sensitivity and helps maintain a healthy percentage of body fat. As a result, daily exercise has been linked to a decreased risk of breast cancer [5].

Breastfeed if you're able.

Breastfeeding decreases a woman’s risk of getting breast cancer for a couple of reasons. When a woman breastfeeds her children, it takes a longer time for her menstrual period to return. As a result, she has less menstrual cycles in her lifetime and a lower exposure to estrogen. In addition, breastfeeding changes a woman’s breast tissue. This change makes the breast tissues less susceptible to becoming cancerous. So breastfeeding is not just good for the child, it is helpful for Mom as well!

Inbibe in Balance.

Alcohol and its connection to breast cancer has been very well studied, and the results are striking. As one’s alcohol intake increases, so does one’s risk of breast cancer. Unbelievably, there is a linear relationship between the two. For every one drink increase in consumption per day, a woman’s risk of getting breast cancer is increased by 12% [6]. And if a woman drinks more than two drinks per day, her risk is increased three fold. The reasons why alcohol increases a woman’s risk of getting breast cancer are not conclusive. But we do know that alcohol puts stress on our liver, decreases our level of B vitamins and can be associated with other unhealthy lifestyle choices. A good rule of thumb is to keep your alcohol intake to five or less drinks per week. Remember, a drink is either 12 ounces of beer, five ounces of wine or one ounce of hard alcohol.

To learn more about breast cancer prevention and how to create a cancer-free physical terrain, you can download Dr Elizabeth's free ebook here.

References:
[1] https://ift.tt/1wFLOMd
[2] https://ift.tt/2kLfVlJ
[3] https://ift.tt/2cXrINc
[4] https://ift.tt/2a4wEu9
[5] https://ift.tt/2kv4QXK
[6] Allen, N., etal. “Moderate alcohol intake and cancer incidence in women.” J Nat Cancer Inst.2009;101:296-305.

The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. 
All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health related program. 

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Trick Or Treat? We Tried 7 Unusual Gummy Supplements From Collagen To CBD

Trick or treat? Gummy supplements formulated by brands we trust are most certainly a treat -- and an unexpected way to add nutrition to your lifestyle in a way that's actually kind of fun.

Sugary candy doesn't hold the exclusive on that gummy texture most of us love so much. Hack your love of candy and gummies to work supplements like these into your routine after lunch or in the afternoon. Here are seven functional gummy supplements we're loving now...

Half Day CBD Gummies in Blissful Berry If you're looking for additional tools to help you keep your cool throughout the workday, look no further. There's no denying that, along with being a legitimate delivery system for supplemental nutrients, gummies give us a little lift just by being so gosh darn cute. Half Day's CBD Gummies come in a really great range of flavors and offer a dose of CBD designed for both overall wellness and an increased sense of calm. The most fun way to boost your wellness this month, hand's down. SHOP NOW 

Gaia Herbs Everyday Elderberry Gummies | Old-fashioned elderberry syrup and supplements have become more popular over the last few years. There couldn't be a better time for this immune-boosting berry to come back in style. Gaia Herbs' Elderberry Gummies are an absolute treat, but also packed with a ton of herbal immune support. They also come in a Kid's Formula that's hard not to love. SHOP NOW

HUM Nutrition's Glow Sweet Glow Vegan Gummies Obsessed with hyaluronic acid in your skincare? Try the edible version in HUM Nutrition's skin hydrating gummy supplement designed to stimulate collagen production (vitamin C) and help skin retain vital moisture (vitamin E and hyaluronic acid). SHOP NOW 

ZHOU Nutrition Screen Eyes Gummies | The most unexpectedly useful wellness product of the year? A gummy vitamin designed to defend the eyes against countless hours of screen time. Zhou Nutrition (a brand rooted in Traditional Chinese Medicine) formulated this gummy with marigold flower extracts rich in lutein and zeaxathin isomers intended to support optimal vision and eye health. SHOP NOW

 

Zhou Nutrition K2 + D3 Gummies Another Zhou Nutrition product, these Vitamin D3 supplements are the perfect solution for those of us who get 'pill fatigue', becoming easily overwhelmed by popping too many pills and vitamins. Vitamin D is crucial for our immunity and K2 helps us metabolize it well. Add these to your regimen or grab them for a loved one who is pill-averse. SHOP NOW

Goli Apple Cider Vinegar Gummies This gummy may have a learning curve. A vinegar gummy? For those who aren't familiar, raw apple cider vinegar is a nutritional powerhouse providing multitude of health benefits including metabolism support thanks to a high concentration of acetic acid. The vinegar itself tastes as potent as a wellness elixir can be, so Goli's gummies are an incredible solution for those who just can't stomach a swish of the stuff. SHOP NOW

Alive! Teen Gummy Multivitamins Teenagers might be one of the toughest family members to get on a supplement regimen. And it could be that a gummy multivitamin can make that whole debate much simpler. This daily multivitamin is designed for teens and includes Lutemax 2020 to help shield and filter blue light from over-exposure to tech specifically. A blend of fruit and veggie powders with vitamins and minerals, including B-vitamin complex, might make this a big leap forward in a 'cheese-pizza only' type of tween lifestyle. SHOP NOW

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A Functional Nutrition Approach to The Cold And Flu + Covid-19

Now that the head of the Coronavirus task force, Dr. Fauci and the president's own doctor have revealed their own recommendations of supplements like vitamin C, vitamin D and zinc for immune support during the pandemic, we hope more Americans will follow suite and supplement up. But what about our diets? Lisa Dreher MS, RDN, LDN is a registered dietitian at The UltraWellness Center, one of the premiere destinations for functional medical care in the nation. Lisa is walking us through simple, but crucial nutrition tips for keeping our immunity strong through cold and flu season...

Functional medicine determines how and why illness occurs and restores health by addressing the root causes of disease for each individual. Right now, there is a lot of attention around how to prevent the cold, flu, and Covid-19, and functional medicine shines a light on imbalances that are causing so many American to be at high risk for infection and more serious complications.

Despite all of the misinformation regarding what protects us from getting sick, the greatest predictors to how our bodies will respond when exposed to a bacteria or virus are our lifestyle choices. Through the lens of functional medicine, there are five key lifestyle factors that set the foundation for health, resilience, and longevity. These include:

1. Nutrition
2. Sleep/Relaxation 
3. Exercise/Movement
4. Stress
5. Relationships

While each of these factors plays an important role, as a functional medicine nutritionist, I regularly witness the ways that nutrition impacts health in both the short- and long-term. In response to the Covid-19 outbreak, the World Health Organization states:

“People who eat a well-balanced diet tend to be healthier with stronger immune systems and lower risk of chronic illnesses and infectious diseases. So you should eat a variety of fresh and unprocessed foods every day to get the vitamins, minerals, dietary fibre, protein and antioxidants your body needs.”

They are spot on, and it is more important now than ever to be familiar with the foods that lower our risk of infection and complications.

Before we get into food, I want to make a quick note about supplements. While some supplementation can be helpful for certain people, such as vitamin D and zinc, it’s most important that we focus on getting nutrients from food first. Unlike with a supplement, whole foods provide an array of vitamins, minerals, protein, fatty acids, phytonutrients, and so much more. It is impossible to concentrate all of the nutrients and ways they work synergistically into a single supplement, which is why we cannot rely on our pill bottles to replace a nutrient-dense diet. When it comes to nutrition, always remember “Food first.” So, what should we be eating?!

High quality protein. Right now, protein is king! Protein is made up of amino acids, which are the building blocks of antibodies that make up our immune system. This means that low protein intake can leave us with a weaker immune system and more vulnerable to infections. Protein also slows down the breakdown of carbohydrates into sugar if they are eaten together - think of a piece of fruit eaten with pumpkin seeds. The protein in those seeds (along with the fiber!) prevents spikes in blood sugar and insulin from the carbohydrates, which can cause inflammation. Also, specific amino acids such as glutamine and arginine play a role in managing inflammation and the immune response. It’s recommended that you eat quality protein with every meal. Special attention should be given to older adults as their appetite decreases and protein intake declines.

*Best sources:

• • • eggs, fish and seafood, poultry, beef, wild game, certain nuts (almonds, pistachios), seeds (pumpkin, sunflower, hemp), beans, lentils, and if you are not sensitive to dairy, cottage cheese and Greek yogurt. *Animal-based proteins should be organic, Humane Certified, and/or grass-fed grass-finished whenever possible.
    • If you struggle to get enough protein from food, consider protein powder such as pea protein, pumpkin seed protein, collagen, or whey protein if you are not sensitive to dairy. 

Fiber. Fiber is the part of a plant that can’t be broken down or absorbed by the body. It functions as a prebiotic, which means it feeds and promotes the growth of beneficial bacteria such as Bifidobacterium and protects against pathogenic ones like Clostridium. When fiber ferments, the gut microbes produce short chain fatty acids (SCFA) which play a key role in regulating the immune system. Fiber can also make the gut lining thicker, which makes it harder for viruses and bacteria to infect the human host. In studies, dietary fiber is inversely linked to hs-CRP levels (a sensitive marker of inflammation) as well as risk of death from respiratory illness and infectious disease. Average fiber intake in the U.S. is between 15-20 grams daily, but for disease prevention, women should get at least 25 grams of fiber and men get at least 38 grams daily (these numbers may be different if you suffer from a condition like Crohn’s or Small Intestinal Bacterial Overgrowth, in which case you should work with a licensed nutritionist or physician). While all plant-based food contains fiber, there are some that stand out from the crowd.

Best sources:

• • • legumes such as beans, split peas, and lentils; nuts and seeds such as pecans, chia, and flax seeds;
    • fruit like passion fruit, raspberries, blackberries, pomegranate seeds, and avocado;
    • vegetables including artichokes, broccoli, and sweet potato;
    • whole grains, especially barley (contains gluten), quinoa, and steel cut oats.
      Make sure to drink plenty of water as you increase your fiber intake! 
      

Essential fatty acids. These are fatty acids (fats) that we need to get from food because our bodies can’t produce them naturally. The two essential fatty acids are omega-3 and omega-6 fatty acids. Omega-3’s have been shown to trigger an anti-inflammatory response, whereas omega-6’s have been shown to be pro-inflammatory. However, this doesn’t mean we should avoid omega-6 fatty acids altogether. Instead, having a healthy balance between the two will have the most significant impact on your immune and inflammatory response.

The recommended balance of omega-6 to omega-3 is anywhere between 1:1 and 4:1 ratio, but people following a Standard American Diet (SAD) get at least a 10:1 ratio. It appears that when you have a ratio closer to 4:1 and your omega-3 fatty acids are within a healthy range, the inflammatory response and immune system work more effectively and it protects against chronic diseases such as cardiovascular disease. 

Best sources: 

• • • Omega-3 fatty acids are found in wild caught salmon, sardines, herring, cod, oysters, mussels, walnuts, ground flax seeds, chia seeds, hemp seeds, and grass-fed beef. Aiming for 2-3 servings per week of the fish listed above is an excellent way to get the recommended amount of omega-3 fatty acids. 
    • Omega-6 fatty acids are found in soybeans, corn, safflower and sunflower oils, nuts, seeds, eggs, and poultry.Want to learn more? Here are all our stories on COVID and taking care of your immunity so far. 

The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.

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Earthy Andy’s Gluten-Free Apple Crumble with Maple Almond Butter Sauce

when it comes to healthy fall apple desserts, all you need are roasted apples, a maple-almond butter sauce like the recipe below and a bit of cinnamon. Baking, stewing or roasting apples actually releases pectin, a fiber that gives apple desserts that glossy look and provides a soothing benefit that's good for our guts. 

You can search the site for deconstructed apple pie, an incredible apple galette from the Obamas and other cozy apple dessserts, but this version from clean-eating inspo, Earthy Andy is kind of the ultimate. Andy's adorable family lives close to the earth in the most beautiful way possible and we're always inspired by the way they get outside, get active and eat clean. 

Watch this adorable, drool-worthy video and get the recipe from Andy here...

My weakness is warm, gooey, cinnamon apple crisp made gluten-free and vegan, topped with coconut whipped cream and a homemade maple caramel drizzle! This crisp is my mom's old recipe that we just tweaked to make gluten free and vegan-friendly! Not claiming your gonna get healthier eating it but it will make ya happy. [olists num=1]

Drool over our other fave grain-free dessert recipes here!

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Life Changing Grain-Free Almond Butter Brownies

This is the kind of  "health food" that seems too good to be true. Yes, they're brownies. Yes, they are calorie dense, but they are nutrient dense too - and if you're gluten-free or dairy-free you know just how life-changing a good recipe like this can be!

Even without flour or dairy, Claire Thomas and Laurel Gallucci's paleo brownies are some of the best we've ever tried - an essential (and fool proof) recipe for any fall or winter baking repertoire. Still hungry for more? Their paleo chocolate cake recipe never disappoints either...

Fudgy, decadent, delicious…the description goes on. These grain free, refined sugar free and dairy free paleo brownies are the real deal. I’m 100% ok with my husband eating these for breakfast most mornings, however they are a treat all hours of the day! Enjoy!

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Facial In A Cup: Why You Should Add Pearl Powder To Your Smoothies

David 'Avocado' Wolfe is an OG wellness thoughtleader and author of The Beauty Diet.  Known for his natural wellness solutions and remedies, David recommends building beauty from the inside out with simple daily habits.

In this potion, a potent blend of adaptogens, superfoods and other hydrating and alkalizing ingredients delivers a punch of nutrition for our skin. Sip up daily for a serious glow... 

An easy (and delicious!) way to drink your way to clear skin is with my Berry Beauty Lemonade, which you can easily make at home.

This beautifying lemonade is chock full of skin-supporting ingredients and features one of my all-time favorite superherbs for skin, schizandra. This superhero-sounding plant has the power to cleanse your liver and purify your blood, two critical actions that keep your skin glowing and radiant. It also moisturizes your skin from the inside out by keeping your cells hydrated. Plump, juicy cells on the inside create firm, smooth skin on the outside.

The berries in this recipe bring the power of antioxidants to battle fine lines and wrinkles, coconut water hydrates from within, lemon detoxifies and alkalizes you to express your full beauty potential, and let’s not forget pearl powder! With its rich stores of bioavailable calcium and trace minerals, pearl goes right to work turning back the hands of time on your skin’s appearance. Pearl was hailed by the emperors and empresses of ancient China for well over two thousand years for its ability to preserve a youthful appearance! [olists num=1]

Looking for more ways to beautify from within?
This herbal infusion is worth a sip or two.

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Road Trip with Model Ally Walsh: 14 Clean + Easy Non-Negotiables

During the summer of 2020, travel plans changed across the globe with airports and resorts at a near standstill for months at a time. Yes, we know it was just weeks ago and, yes, we're still working from home, but somehow putting the season in past tense gives us just a glimmer of hope that we're closer to the other side of this pandemic!

While trips to Disneyland and dreamy itineraries across Italy were all but totally cancelled, one plan prevailed; the old-fashioned road trip.

Model Ally Walsh and her musician boyfriend, Casey Wojtalewicz were among the many who decided to hole up on wheels and spend the summer crossing the country with a focus on the great (and sparsely populated) outdoors. Ally and Casey are Canyon Coffee, one of our favorite coffee brands of all time with coffee shop-based travel guides from Copenhagen to Tokyo that we can't wait to make the most of once our travel plans resume.

Having recently traveled the country in their cozy van set-up, we asked Ally to share how she eats clean and lives well, even while far away from the amenities we feel tied to here in Los Angeles. Here were her responses...
fashion on the road | I love Janessa Leoné's new packable hats for traveling because they're lightweight, but super durable. You can kind of throw it one in the back seat or tuck it in your bag and it somewhat miraculously holds it shape. It’s also great for when I’m outside all day because it has high UPF protection so it keeps my face, neck and shoulders from getting burnt!

I've also been living in the Penny jumper from Christy Dawn since I got it! Lightweight, comfortable and casual

the Coffee Set-Up | We like to bring our full coffee set-up with us on the road. We actually just pack a basket with everything we need: kettle, Chemex, filters, and coffee. Scale optional! With the camp stove, we can make coffee in the outdoors the same way we make it at home.

Travel Ceramics + Tumblers | I really love and prefer ceramic mugs, and we just started carrying these travel mugs made by our friend Lucy Michel! I also usually bring one of our Kinto travel tumblers to keep the rest of the batch hot. Very important to pre-heat your mugs and thermoses with hot water before pouring coffee in to help keep them hotter longer!

supplements + potions | Being on the road can tire your body out as you’re going through changing climates and altitudes. These are my daily immunity boosters.

The Potions and Motions Elderberry Herbal Elixir by my friend Courtney is grown and harvested from her family’s farm in Northern California and I look forward to it every day for its health benefits but also because it’s delicious! I consider that and the Lypospheric Vitamin C like preventive health measures just to keep my immune system strong and healthy!

Journal Notebook | Traveling allows me to step outside of the daily hustle-and-bustle of work in Los Angeles and reflect. I feel like it’s the best time to journal and both reflect on the past and think about what I want for the future! I love the journal cases that designer Agnes Baddoo and Paper Chase Press made together.

good reading | I feel like a good book can make a trip, and vice versa. Recently been reading books by Anne Morrow Lindbergh and Uta Barth.

Skincare on the road | I also love Lesse Face Mask and Oil. I use these products daily at home, and they’re easy to take on the road. I love Everyday Oil to keep my hair and skin moisturized. Especially on mornings when we’re camping and a shower or sink isn’t immediately available, it’s a nice automatic refresher.

Hand Sanitizers and Face Mists | Especially pertinent during COVID. Very key to sanitize after any gas fill-ups or pit stops. I love OSEAs face mists, they’re such a refreshing spritz — especially when we’re driving through dry desert country.

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