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.
"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."
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
Reduce Stress
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
Exercise Regularly
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
Journal
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, I stepped away from the corporate life 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 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 beenikula@gmail.com or you can join me along with my social platforms.
I look forward to connecting with you all on a deeper level.
With gratitude,
Bee Nikula
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