For many women, breast cancer risk feels like a roll of the dice.
You either get lucky… or you don’t.
But what if that’s not the whole story?
What if your daily habits: what you eat, how you move, how you sleep, could change your body’s ability to resist cancer in the first place?
This Pink October, I want to shift the conversation from fear to empowerment.
Because while none of us can control everything, there’s so much we can do to create an internal environment where disease struggles to thrive.
And as a naturopathic chef, I’ve seen it over and over: the moment we understand how our bodies work, and how our habits impact things like inflammation, hormones, and detox, everything changes.
Let’s explore how.
Why your body creates cancerous cells every day?
Here’s something most people don’t realize:
Your body is constantly regenerating.
Billions of new cells are made every day to replace old or damaged ones.
And sometimes, mistakes happen. Tiny mutations.
These faulty cells have the potential to become cancerous.
But thankfully, our bodies are designed with incredible repair and defense systems.
- DNA repair enzymes catch and fix most mutations
- Our immune system identifies and destroys abnormal cells before they multiply
The real problem starts when these systems are overwhelmed: by stress, poor nutrition, toxins, or chronic inflammation. That’s when mutated cells slip through the cracks and begin to grow.
Cancer doesn’t appear overnight. It thrives in terrain that allows it.
What weakens your natural defenses?
We’re surrounded by invisible stressors that quietly chip away at our internal balance.
- Environmental toxins: pollution, synthetic fragrances, cleaning chemicals, and pesticides
- Food-based mutagens: charred meat, processed foods, excess alcohol, refined sugar
- Hormone disruptors: found in plastics, cosmetics, deodorants, sunscreens, and hair dyes
- Physical and radiation mutagens like UV rays, X-rays, and excessive blue light exposure cause DNA breaks or disrupt melatonin, impairing natural repair mechanisms.
- Chronic stress: triggers inflammation, hormonal imbalances, and weakens immunity
- Gut dysbiosis: disrupts detox pathways and increases toxic burden
And yet, most of us never connect the dots between these exposures and our long-term health.
5 powerful food habits to lower your breast cancer risk
Naturopathic nutrition isn’t about counting calories, it’s about creating a terrain where your body can thrive.
Scientific research supports the following habits:
- Eat more antioxidants: Colorful vegetables, berries, herbs, and spices protect your DNA
- Focus on fiber: Supports estrogen detox and lowers breast cancer risk
- Prioritize omega-3s: From fish, flax, chia, seaweed, and dark greens
- Cut alcohol: Even small amounts increase the risk of hormonal cancers
- Ditch excess sugar: Stabilizes insulin, reduces inflammation, and lowers estrogen from fat
It’s not about being perfect. It’s about consistency. Small changes, done often, change your biochemistry.
Beyond food: what creates a body where cancer can grow?
It’s not just what we eat. It’s the stress we carry. The sleep we miss. The products we put on our skin.
When inflammation becomes chronic, and toxins build up, our repair systems fall behind.
When excess fat accumulates, especially around the belly, it becomes hormonally active, producing estrogen and inflammatory molecules.
And when melatonin is disrupted by late-night screen time or stress, our cells lose a key anti-cancer ally.
That’s why prevention means looking at the whole picture.
Not just food, but how you live.
Simple, sustainable habits to start today
Here are some of the naturopathic tools I teach in our coaching programs:
- Follow the PFF formula: Start meals with Protein + Fat + Fiber-rich veggies
- Lower alcohol and processed food: Start with small, realistic swaps
- Support daily detox: With bitter greens, herbal teas, bone broth, and filtered water
- Clean up your cosmetics: Choose aluminum-free deodorant, paraben-free skincare
- Move your body daily: Exercise improves detox, reduces estrogen, and strengthens immunity
- Prioritize sleep: Melatonin repairs your cells—and protects against cancer
- Reduce stress: Try deep breathing, Yoga Nidra, or short hormonal yoga sessions (you’ll find all inside the membership) or you can try sophrology, an amazing practice to shift your mindset and have practical tools to managed daily stressful situation, discover Sophrology with Cathy
- Balance your hormones naturally: Especially during peri-menopause and menopause, when breast cancer risks shift
These are the exact tools we use in the Authentik Reset Membership, a supportive space where you can learn, implement, and stick with these changes over time.
Prevention isn’t boring. It’s powerful.
The truth is, no diet or habit can offer 100% protection.
But we can absolutely stack the odds in our favor.
You deserve more than fear and confusion. You deserve a roadmap.
A system you can return to, season after season, without starting from scratch.
That’s exactly why I created the Authentik Reset Membership.
When you join, you’ll get:
- 4 RESETs per year: each begins with a detox and flows into sustainable Live weight loss coaching
- A private onboarding + one 1:1 naturopathic consultation
- Monthly live coaching & Q&A sessions
- New recipes every week (yes, baked falafel included!)
- Yoga and hormone-balancing tools
- A private community chat for daily support
- Access to expert-led workshops on digestion, cravings, stress, and more
We only open registrations for few days during the year. After that, we are back to focusing on our members and ensuring they get the best results.
If you’ve been waiting for a clear next step… this is it. You’ll never need to start over again. You’ll have a structure to return to, one that flexes with your life and supports you through every season.
One last thought for Pink October
Breast cancer prevention isn’t just about pink ribbons.
It’s about honoring your body every single day.
It’s about knowing that the choices you make truly matter.
And if you’re not sure where to start, I’d love to support you.
Schedule a free call with me here and let’s talk about your next step.
Because you don’t need another short-term fix.
You need a rhythm that works for real life.
And that’s what we do, together.
Let’s continue learning & growing together!
• Explore our blog for naturopathic recipes and wellness advice.
• Sign up for our newsletter to receive exclusive health content straight to your inbox.
• Share your thoughts and comments on social media and tag us with #myauthentikspoon
About the author
Asmaa Lahlou is the co-founder of MyAuthentikSpoon, a naturopathic program dedicated to empowering individuals to make smarter food choices for improved well-being. If you’re ready to tackle wellness with a fresh perspective, schedule a complimentary private consultation with Asmaa to receive personalised dietary insights and weight management strategies. This is your opportunity to have your questions answered and to learn how to incorporate the food choices into your lifestyle and achieve a better wellbeing.
