Beyond Diagnosis: How Knowledge, Nutrition, and Collaboration Can Redefine Breast Cancer Care
My mum had just turned 50 when she was first diagnosed with breast cancer. I was 18 at the time, in my final year of school.
Honestly, my memory of events is hazy at the best of times. I can’t remember much factoids (love that word!) about the months between her diagnosis and my final exams… except I was suddenly confronted with all sorts of uncomfortable feelings hitting me at the same time:
Confusion. She looked the same. She could still do “normal” things like go to the shops and make dinner. Everything seemed unchanged - and yet once I knew, it was like a switch flipped. From one day to the next, I had to grow up. I suddenly felt a world apart from my school friends, as the reality of that diagnosis divided their inconsequential wants and needs from mine.
Loneliness. My mother is, in her own words, “very private”. When she first found out she had breast cancer she told us…….with the caveat we had to keep the news to ourselves. That meant having to pretend everything was okay when I was at school or with friends - when the reality was I was stressed out of my head about my exams, about the cancer, and about the thought of breaking down and crying if anyone copped and asked me what was wrong.
Fear and resentment. It felt like forever (though I’m sure it wasn’t) before we knew what would happen next, what we were really facing. Although I couldn’t recognise it or articulate it at the time, I was anxious and afraid about the future for the first time in my life. What if she didn’t survive? What would happen to my dad - he barely knew how to boil an egg? ….should I offer to stay and forget about uni just in case? Why was this happening now!!?
Beyond fatigue, I can’t tell you how my mum felt at the time - she did her best to shield us from it - so I can only tell you what breast cancer meant and means for me as:
a scared and selfish 18 year old whose world was suddenly turned upside down
an adult, a woman in her 40’s, and hormone nutritionist and clinician whose seen, been scared by and supported women holistically in the aftermath of cancer.
And how those experiences shaped my passion for hormone health, prevention, communication, and the role of complementary care and community in helping women feel more in control of their health.
Growing Up Overnight
Thankfully, my mum’s cancer was caught early - but even then, it meant invasive surgery, post-op infections, and rounds of radiation.
While her physical and emotional strength were being tested, I was 18 - overwhelmed, scared, and (if I’m honest) wallowing in equal parts self-pity and guilt. What I’d imagined would be my last carefree summer - filled with concerts, trips, and late nights out with my friends - was suddenly replaced by grown-up responsibilities: making beds, preparing dinners for my dad and siblings, and caring for a skateboarding exchange student named Jean.
Between hoovering, bleaching toilets, watching reruns of Knots Landing, and working part-time, I clung to control the only way I knew how - by making everything look “perfectly normal” on the outside.
But all that responsibility, with nowhere to release the fear underneath, eventually took its toll.
There were frequent outbursts at the dinner table, and many days when my poor dad tried to console me after offhand comments from my brothers - knowing there was more behind my tears than sibling squabbles.
But that too passed.
By the time autumn came around, I was packing for university in the UK, and my mum was well enough to travel with me. Life began to resemble something like normal again - even if it felt a bit more fragile than it had before.
Understanding Breast Cancer Risk: What Every Woman in Her 30s and 40s Should Know
As I’ve grown older - witnessed friends receive diagnoses, supported clients wanting to understand their hormone health, and helped others rebuild after treatment - my perspective has shifted.
I feel really passionate about breast cancer risk awareness and assessment, especially as diagnoses among women in their 30s and 40s continue to rise.
Breast cancer diagnoses in women under 50 are increasing by about 1.4% per year, a faster rise than in older women.
Around 8.5% of new cases occur in women aged 35–44, and nearly 18% in those aged 45–54.
The lifetime risk for a woman to develop breast cancer is about 13%, or roughly 1 in 8.
Even though those statistics are frightening, the good news is: when breast cancer is found early - before it has spread - the five-year survival rate can be as high as 99%.
All that to say, the more knowledge we have, the more empowered we become to make proactive, informed choices. Let’s explore some of the ways that knowledge can turn into action.
Prevention and Personalisation: Where Knowledge Becomes Power
Surgery, radiation, chemotherapy, and hormone therapy save lives and keep families together every single day. As much as I believe in life saving medicine, I’m as big a believer in using everything available to us - food, lifestyle, functional insights, and integrative care - to strengthen resilience long before a diagnosis is ever on the table.
Food, Lifestyle, and Daily Habits
Simple daily choices can profoundly influence how your body metabolises hormones, manages inflammation, and supports immune balance. When practiced consistently, they form the foundation for prevention. Based on *observational studies:
Eating more fibre, cruciferous vegetables, and phytonutrient-rich foods such as broccoli, kale, cabbage, oats, and berries) → has been linked with a 15–20% lower risk of breast cancer in large population studies. (Zhang et al., 2012, Annals of Oncology; Aune et al., 2012, Breast Cancer Research and Treatment)
Engaging in regular physical activity → has been consistently associated with a 20–30% lower breast cancer risk compared with sedentary lifestyles. (Friedenreich et al., 2020, Journal of the National Cancer Institute)
Poor sleep quality and circadian disruption have been linked with a higher risk of breast cancer, while restorative, consistent sleep is associated with lower risk. (Wang et al., 2025, BMC Cancer; Xiao et al., 2018, Sleep Medicine)
Chronic stress → has been linked with increased breast cancer incidence in some long-term studies, while stress-management practices (like breathwork, yoga, or mindfulness) may help lower risk by reducing inflammation and hormonal disruption.(Chida et al., 2008, Nature Reviews Cancer)
*Observational studies track large groups of people over time to look for patterns - they can’t prove cause and effect, but they do show strong and consistent associations.
Functional Testing: Personalised Insights
Beyond general lifestyle habits, functional testing can offer a tailored look at how your body is personally processing hormones, nutrients, and stress. These aren’t diagnostic tests; think of them instead as ‘maps’ that can help identify potential ‘road blocks’ ahead so you can take the ‘diversion’ and hopefully avoid any bumps or pile ups along the way.
DUTCH Hormone Test: reveals how your body metabolises and clears oestrogen, identifying pathways that may carry higher or lower risk.
GI-MAP: explores the gut microbiome, including beta-glucuronidase activity, which influences oestrogen recycling and potency.
Nutrigenomic Testing: provides insight into genetic tendencies - not to predict disease, but to guide nutrition and lifestyle strategies suited to your biology.
Imagine knowing not only that broccoli and fibre help, but why they help you specifically. Pair that insight with regular screening - like annual mammograms - and prevention suddenly feels far less intimidating, and far more empowering.
The Power of Integrative Care
Prevention and personalisation are only part of the picture. True health support happens when conventional and holistic medicine collaborate, each complementing the other.
The best outcomes happen when more eyes, more expertise, and more tools come together for one person’s wellbeing.
That’s what integrative care looks like: oncologists, surgeons, nutritionists, exercise practitioners, functional and holistic health professionals, acupuncturists, coaches, and therapists working together to support both body and mind holistically.
Holistic therapies and evidence-informed lifestyle practices can make the journey through and beyond treatment gentler and more complete:
Acupuncture can ease pain, nausea, neuropathy, and fatigue.
Reflexology or gentle bodywork can reduce anxiety and improve sleep.
Personalised movement programs designed by exercise practitioners can help rebuild strength, reduce fatigue, and restore confidence.
Targeted nutrition support can help build up nutrient reserves, stabilise energy, and aid recovery.
Mindset support - through therapy, journaling, meditation, or breathwork - can nurture emotional wellbeing and help process trauma or fear.
Together, these approaches help women move from a place of uncertainty to feeling informed, supported, and confident in their care - not by replacing medical care, but by expanding it.
Because healing isn’t just about removing disease - it’s about rediscovering confidence, balance, and a sense of safety within your own skin.
Beyond Diagnosis: The Next Chapter
For many women, the journey doesn’t end when treatment ends. The focus often shifts to:
Rebuilding immune resilience
Restoring nutrition with targeted foods and carefully chosen supplement support
Supporting gut health
Addressing residual fears and emotional scars
Building sustainable health habits that feel doable and nurturing
Healing isn’t just about removing disease - it’s as much about restoring a person’s faith, belief and confidence in their body again
Books/Blogs/Support Resources
📚 Unexpected - Dr. Jill Carnahan
📚 The Power of Your Subconscious Mind - Joseph Murphy
📚 When the Body Says No - Gabor Maté
📚 The Longevity Diet - Dr. Valter Longo
Breast Cancer & Women’s Health: Frequently Asked Questions
Q: What are the early signs of breast cancer?
A: Many women first notice a lump, but breast cancer can also present as skin changes, nipple discharge, persistent swelling, or changes in shape. Most changes are not cancer, but it’s always worth getting them checked promptly.
Q: What should I ask my doctor after a diagnosis?
A: Ask about the stage and type of cancer, treatment options, side effects, genetic testing, and how you can support your overall health during treatment. It’s okay to bring notes and ask every question you need.
Q: Can holistic therapies help during treatment?
A: Absolutely - as compliments. Acupuncture, nutrition, breathwork, and mindset support can help manage side effects, improve wellbeing, and support recovery. They should always be coordinated with your oncology team.
Q: Can nutrition and lifestyle changes really make a difference?
A: While they can’t guarantee prevention, evidence shows they influence risk factors and overall health. Think of them as building a stronger foundation for your body to function well.
Q: What if I’m terrified the cancer will come back?
A: That fear is completely valid - and you’re not alone. Working with someone trained in nervous system support, who understands the emotional aftermath can help. Mindset work, therapy, and supportive routines can gently shift you from fear toward empowerment.
A Final Thought
Whether breast cancer is something that worries you, runs in your family, or is part of your story right now, remember this: knowledge and awareness don’t exist to frighten you - they exist to guide you.
You have choices, options, and support available to you at every stage - from prevention and early detection to treatment and recovery.
Whatever your situation, this is your life, your story, and you have more say in how it unfolds than you might think
And if you ever want to explore what a more holistic, collaborative approach to care could look like for you, please don’t hesitate to get in touch.
