“ Healthy Lifestyle Guide For Women”
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Lifestyle Considerations:

• Exercise is crucial to good health
• Give up smoking and reduce alcohol consumption
• Drink 8 – 10 glasses of pure, filtered water daily
• Avoid anti-perspirants which contain aluminium
• Reduce wearing of under-wire bras which can block the lymphatic system
• Breast self-massage is a useful habit
• Reduce xenoestrogens (foreign estrogens) which mimic the action of very active, proliferative estrogens in the body and upset the delicate balance of female hormones.

Sources include:
- synthetic hormones
- plastics, such as PVC and polycarbonates
- petrochemicals, organochlorines, microchips, building materials, paints, solvents, acetates, pharmaceuticals,adhesives, detergents, pesticides, herbicides, fungicides, perfumes, make-up, toiletries
- animal fats in non-organic meats, chicken, eggs and dairy foods

Dietary Factors to Avoid or Reduce:

• Minimise or eliminate refined or processed food
• Avoid refined sugars
• Replace ‘white’ products with wholegrain bread, pasta, brown rice, etc
• Limit or avoid food additives such as flavour enhancers, colourings, flavourings and preservatives
• Restrict intake of fatty foods, particularly fried foods
• Avoid microwaved, barbequed or burnt food
• Minimise consumption of processed meats and smoked and pickled foods
• Reduce consumption of red meat and pork

Dietary Factors to Increase:

• Increase consumption of fruit, vegetables and legumes (lentils, dried beans and peas)
• Organic meat, chicken, eggs, fruit, vegetables and grains are the best choice
• Eat fish three times per week and avoid large varieties such as shark, sword fish, tuna and barramundi which have increased levels of mercury. Choose fish with high levels of Omega 3 oils such as salmon, cod, mackerel and sardines
• Use cold pressed virgin olive oil in cooking and for salad dressings
• Increase fibre in ground flaxseeds, psyllium, bran, pectin, fruits and vegetables. Constipation is clearly linked to fibrocystic breasts and cancer
• Increase phytoestrogens in the diet
• Supplement the diet with a quality antioxidant and mineral supplement

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