My Top 10 Evidence-Based Anticancer Supplements

This post may contain affiliate links. Please read our disclosure for more info.

A couple of years before I was diagnosed with breast cancer, my vitamin D levels tested really low, but the thought of swallowing pills turned me off so I ignored my doctor's advice to supplement thinking it wouldn't have any consequences.

I now know that vitamin D is important in so many biological process, especially our immunity.

Some people may argue that a good diet provides all the nutrition we need. However, I believe that supplements can provide us with a concentrated hit of anticancer compounds especially if we are at high risk of recurrence.

In fact many women with breast cancer have reported they had low vitamin D levels prior to their diagnosis.

Scientific studies have suggested low vitamin D levels increases the risk for breast cancer development and progression. 

Nowadays taking my vitamins is part of my daily routine and something I don't give a second thought to. 

So you may be wondering "Trifina, exactly what vitamins and supplements do you take?". 

I know many people are interested to know. So in today's post I'm going to share with you what I took during my cancer treatment and what I'm currently taking now that I'm years out from my diagnosis. 

But first I want to clarify a few things.

My doctors gave me the OKAY to take supplements during treatment and I always stopped a few days before and a few days after chemo and only on non-radiation days. Most oncologist won't recommend a specific supplement to take unless he or she is an integrative oncologist but you still need to run by them if you are going to take supplements during treatment.

I know that some doctors are NOT OKAY with you taking supplements because they think it might interfere with  treatment.

So again, I want you to make sure that you consult your doctor first. 

I know that lots of supplements can for example increase the risk of bleeding so you don't want to be taking those just before you have your surgery. 

Second important thing. This post is for educational purposes only and I'm not recommending a particular supplement that you should take. You should do your own research and I recommend partnering with a professional to create a supplement regime. 

When I was first diagnosed, I consulted with a naturopath and later on a integrative medicine doctor (IMD).

I also think partnering with a practitioner is a more cost-effective way in the long run. The reason being is that there's an infinitely long list of supplements that you can take and it's a good idea to prioritise. 

Quality supplements don't come cheap, so unless you like taking 100 different types of supplements a day, you want to focus on taking the ones that are bang for your buck. 

Also I think it's important to have in the back of your mind what your goals are for taking the supplements. For example, the supplements I've taken that have a broad spectrum of anticancer activity are listed under my ESSENTIALS list.

The vitamins that I take during chemo, surgery and radiotherapy is to boost my immune system and prevent short and long-term side-effects from cancer treatment.

And lastly the vitamins that I'm currently taking is to promote hormone health, a strong immune system and prevention of metastasis. 

So here is my list of top anticancer supplements.  

1. Essential Supplements

Vitamin D3 5000IU/day

"In studies of cancer cells and of tumors in mice, vitamin D has been found to have several activities that might slow or prevent the development of cancer, including promoting cellular differentiation, decreasing cancer cell growth, stimulating cell death (apoptosis), and reducing tumor blood vessel formation (angiogenesis)" - Cancer.Gov

Most vitamin D3 you'll find at the chemist comes in a weak formulation (usually 100IU) and comes in big capsules. I really love the Healthy Origins brand because they come in a tiny concentrated gel capsule (you can get up to 10,000IU). They are easy to swallow and it's super cheap! 

Favourite Vitamin D3:

Curcumin

Curcumin is the active anticancer compound derived from the root plant turmeric and is probably the most studied anticancer compound to date. You can read a scientific review on curcumin and breast cancer here. 

Due to the overwhelming evidence of curcumin and its anticancer properties, it's no surprise that I've added curcumin in my essential supplements list. 

A word of caution - on its own, curcumin is difficult for the body to absorb so it's important to take a good quality and bioavailable form. The Super Biocurcumin from Life Extension is excellent quality and one that I’ve personally been taking twice daily since I was first diagnosed until today.

Favourite Curcumin:

Omega-3

If you want to increase your Omega-3 rapidly, I suggest you do some research on the Budwig protocol where you mix flaxseed oil with quark (a type of cottage cheese). I did this a few times to quickly up my Omega-3/Omega-6 ratio, however I didn't continue because I felt a bit queasy (probably reflux) . 

You can also take Omega-3 from fish oil. However, if like me, you tend to experience reflux, one tip is to take it about half an hour after a meal (if I take it too close to meal time, I seem to regurgitate it more often). Another tip is to get an enteric coated fish oil. It's slightly more expensive but it's worth it if you're experiencing reflux symptoms. 

Favourite Omega 3:

2) Supplements I Took During Treatment

BioBran/MGN-3 Arabinoxylan 

MGN-3 probably one of the most expensive supplements I took and one that my naturopath prescribed me. From what I've researched, MGN-3 increases the activity of your natural killer cells. It is developed and manufactured in Japan by Daiwa Pharmaceutical Co, Ltd, and marketed worldwide as a nontoxic food supplement under different brand names such as BioBran (Globally), Lentin Plus (Japan/Asia), Ribraxx (Australia/New Zealand), BRM4 (United States). You can check out studies of MGN-3 for yourself here.  In Australia, we can order Ribraxx through a health practitioner.

Maitake 

One of the most important things you can do during cancer treatment is to not become immunodeficient. Not only to avoid infections, but also to still be able to fight cancer when treatment has finished. 

Maitake mushroom is an edible fungus that is popularly consumed in Asia especially Japan. It has gained popularity as a supplement because of it's ability to stimulate the immune system. The D-fraction from edible and medicinal mushrooms have been shown to show antitumoral and anti-metastatic activities in triple negative breast cancer. You can read the study here. 

Favourite Maitake supplement:

CoQ10 

CoQ10 is a natural compound that is produced in the body and is important for energy production in the mitochondria. It also acts as an antioxidant protecting us from free radicals. One of the side-effects of the chemotherapy drug Doxorubicin is that it can induce heart toxicity. So I specifically decided to supplement with CoQ10 in an attempt to counteract the negative effects of chemotherapy and radiation so as to avoid heart-related problems later on in life. 

You can read about studies of CoQ10 and the impact it has on maintaining cardiovascular health here. 

Favourite CoQ10:

Green Tea Extract 

Green tea catechins such as epigallocatechin-3-gallate (EGCG) is the main anticancer compound in green tea. In animal studies EGCG has been shown to block angiogenesis -the process by which tumours establish a new blood supply.

In another study it's been shown that daily consumption of green tea results in a lower breast density compared to non-tea drinkers. We know that increased breast density is a risk factor for breast cancer. However, this effect was mainly seen in post-menopausal women. You can read the scientific reviews of green tea and its effects on breast cancer here. 

I drink several cups of green tea (~6 cups is beneficial) per day and take green tea supplements to further increase the levels of EGCG in my body.   

Supplements I Take Now

Vitamin C  

We all know that vitamin C is really good for our immune system, however, it's been shown that high doses of vitamin C can directly kill cancer cells which you can only achieve intravenously. 

After consulting with my IMD at the National Institute of Integrative Medicine, I underwent a year of fortnightly intravenous vitamin C (every 2-3 weeks). After that initial year I just supplemented with vitamin C tablets. 

Favourite Vitamin C:

Modified Citrus Pectin

Modified citrus pectin (MCP) is derived from the rind and of citrus fruits. It needs to be modified for us to able to absorb it in the gut. MCP can affect the different steps in cancer metastasis. You can read a review of MCP here. MCP is a also a good detoxifying supplement to take as it has  been shown to chelate heavy metals in your body and removing them via the urine. 

Diindolemethane

Diindolemethane (DIM) are metabolites derived from cruciferous vegetables such as broccoli and brussel sprouts. It helps your liver metabolise toxic oestrogen. Therefore it may be especially beneficial for those of you with oestrogen positive breast cancer as it can lower your oestrogen levels rather than just blocking oestrogen receptors (the way that tamoxifen works).

So if for some reason you can't take tamoxifen, then taking estrodim could be a viable alternative.

Studies have shown it can also benefit hormone negative breast cancer patients as it has anticancer properties beyond oestrogen metabolism. For example, it can restore p21 gene activity and stops tumours from developing a blood supply. You can read on the scientific review of DIM here. 

Favourite DIM supplements:

This is by no means an exhaustive list of anticancer supplements. There's many more that I take but from my research these ones seem to have the most scientific evidence for it's anticancer properties. 

PS: If you’re struggling on your journey then I have some important announcement for you.

I’m taking bookings for 1:1 coaching clients (limited spots available). This is the mindset coaching and training you need to go from depressed, fearful and overwhelmed to focused, energised and expanded! I will share with you step-by-step exactly how to take charge of your body, mind and spirit during cancer treatment. Secure your spot today! CLICK HERE

Got any questions or comments? Follow me on Instagram @youngandcancerfree

5 Great Stories of Long Term Triple Negative Breast Cancer Survivors

You’ll have to agree with me that when diagnosed with a serious illness like breast cancer, you need a positive attitude to get through it.

It's a huge struggle getting through breast cancer treatment, and for many women that challenge extends beyond the physical.  The sheer amount of mental hurdles that we face can drag us down at any stage of the journey. 

So when you've just been diagnosed, how do you remain optimistic when faced with having an  aggressive type of breast cancer - Triple Negative Breast Cancer.

For 7 years, knowing there were long term survivors for TNBC was one of the key things that kept me positive. It was the one fact that I could cling to that kept me going when things were tough. 

You see, when I got that diagnosis I knew it was serious. 

The emotions I felt during those first few weeks were the darkest I've ever felt in my life.

A part of me believed it was a death sentence, but the survival part of me began searching for real-life proof that it wasn't so.

Even though I'm a scientist by training, I didn't want statistics. I needed a more human kind of proof.

So I searched google and found an Australian breast cancer forum (this was before the advent of facebook groups)

I quickly signed up and in the forum I called out...

 "Are there any long term triple negative breast cancer survivors out there???" 

But no one responded. 

So I thought to myself: 

"Does that mean none of them survived?"

Finally, after a couple of weeks someone chimed in and mentioned there was a 15 year TNBC survivor - but she wasn't active in the forum anymore. 

That was my "AHA" moment. The lightbulb switched on in my head. 

Well of course no long term survivors were gonna be in the forums - they had gotten on with their lives!

Even though I didn't manage to contact that particular survivor, and I didn't know her name and had never seen her face, knowing she was alive helped me immensely. Because I knew that if she could do it, then I can too!

That mindset switch ... was POWERFUL.

From thinking this was going to be a death sentence to finally seeing a glimmer of hope that I can survive this, was one of the fundamental things that saved me from despair. 

Fast forward 7 years later, I am a long term survivor. 

I knew that I wanted to share the same inspiration with women who are newly diagnosed and those who are afraid.

Today, I want to share my story and five other stories from women who are long term triple negative breast cancer survivors. 

All of us are alive and well. Some of the women have just passed their 5 year mark, whilst others are approaching their 10th year as a survivor.

They've also kindly and selflessly shared their words of wisdom along with their pathology, treatment regimes and outcome. Even though every woman's journey is different and unique, there are some things that we as survivors all share.

There are some truths that we can all relate to. 

So, let's start with my story...

My journey with breast cancer started when I felt a huge lump on my breast when I was showering one night. I went to the doctor and the next day my general practitioner felt the lump and told me not to panic as it was probably just a benign lump and lots of young women had it. I wanted a mammogram to confirm and I didn't take no for an answer. This was probably the first time that I found my voice and understood the importance of being my own advocate. 

I happily drove to the imaging clinic and again I was reassured there was nothing to worry about (because I was young) and all I needed was an ultrasound - no mammogram. So after the ultrasound was complete, and they told me I had to stay back for a mammogram - I knew I was in for some shattering news. 

I was diagnosed with TNBC in September 2010 with a 2cm lump shown on mammogram and scans showed an enlarged lymph node in my armpit. I underwent neoadjuvant chemotherapy consisting of 6 rounds of 3-weekly  Docetaxel, Doxorubicin and Cyclophosphamide (TAC).

My lump had noticeably shrunk after the first round of chemo and by the 6th round, I couldn't feel anything.

I was relieved my treatment was working. 

I had a single mastectomy and pathology tests of the breast tissue and lymph nodes showed a complete pathological response to the chemotherapy. There were no cancer cells left. 

I was also given a choice to have radiation and decided to go for it. I had a prophylactic mastectomy on my other breast during reconstruction because I tested positive for the BRCA1 mutation. 

Truth #1: No matter what, when receiving your diagnosis, you'll feel blindsided.  

So when I was diagnosed, I was happily planning my wedding.

No matter who you talk to - their breast cancer diagnosis always came at the worst possible time.

What was supposed to be a happy time in my life became a nightmare. Instead of trying on wedding dresses, my life suddenly revolved around doctor's appointments, scans, multiple hospital visits and people praying for me. 

I mean who at 29 think they're about to get diagnosed with cancer? Cancer wasn't even on my radar.

This was also true for Hilary DeMitry-Perez (5 year survivor) who had just given birth to her second son a month before her diagnosis in February 2013.

She was having difficulty breastfeeding her baby when she noticed a lump. Initially her doctor thought it was a blocked milk duct, but since it didn't aspirate easily, her doctor sent a sample to be biopsied.

Unfortunately, her results came back and she was diagnosed with Stage 2 TNBC. She had a lumpectomy followed by chemotherapy which consisted of AC followed by dose-dense Docetaxel and radiation. 

Hilary has no family history of breast cancer and is BRCA negative. 

"There are many long term survivors who are doing well after cancer treatment. We're not always active in support groups because we're out living our life."

It's not easy getting through cancer treatment, and it's even more challenging when you have little ones to take care of. Here are Hilary's tips for managing treatment and taking care of young kids...

"Ask for help when needed. Be specific about asking what you need as often there are people who want to help but don't know what's needed. Also, manage your own expectations - it's ok to order pizza or dinner out, it's ok for the kids to watch TV if you're tired, it's ok to let the housework go until you have more energy. Do what you need to take care of yourself."

Today Hilary spends as much time as possible with her husband and two boys age 5 and 10. She works full time as a social worker and travels as much as possible. She loves going to see live music, theatre and playing Texas Hold Em Poker. She was just chosen to walk in the Survivors Parade at Churchville Downs in Louisville, Kentucky.

Hilary's words of wisdom...

"Living life is essential - spend time with supportive friends and family, engage in the activities you enjoy and do something you've always wanted to do. And don't be afraid to ask for help if you need it including seeking out mental health or spiritual counselling."

Truth #2: There's going to be speedbumps along the way - anticipate the setbacks.

Scherri Woodard was diagnosed with Stage 3 TNBC in March 2009 at the age of 43 after finding a lump in her right armpit during a breast self-exam.

Scherri had a previous history of cysts so her doctor wasn't too worried about the lump, until it grew to the size of a golf ball.

Her surgeon tried to drain the cyst, and when that was unsuccessful, they sent some samples to be tested. She was diagnosed with TNBC a few days later.

For her treatment, Scherri underwent neoadjuvant chemotherapy which consisted of 4 rounds of AC and 4 rounds of Docetaxel.

She had a double mastectomy despite testing negative for any BRCA1 or BRCA2 mutations. 

Her pathology came back positive for residual disease in 9 out of 26 lymph nodes. Her breast tissue was clear. 

When I asked Scherri how she felt getting the results of her pathology after surgery, she said:

"I wasn't too worried since I knew I was going to do radiation. I guess I just had faith that I was in good hands and would be okay."

As Scherri approaches her 10th year since her diagnosis, she has this to say to those just starting their treatment.

"Celebrate even the smallest of milestones like when you're halfway through chemo or a quarter of your radiation treatments. Go do something for yourself. It doesn't have to be much just do something for YOU!"

"I got through the tough times by laughter... lots of laughter. I have a very strange sense of humour and that is the one thing that I could count on to get me through the worst of it."

I couldn't agree more with Scherri!

My fiancé at the time (now my husband) always tried to make me laugh  the whole time I was going through treatment. He made me promise to him in the beginning that I was going to be a "happy cancer patient". It's true what they say that the journey is just as important as the destination. Breast cancer is a serious disease, and we can't predict what the future holds for us, but if we can still bring joy and laughter at even the most stressful of times, we can be more resilient than ever. 

Jade Richards also had some setbacks during treatment but she was able to remain optimistic through out. She was 33 when she was diagnosed in February 2012. 

Her tumour measured 2.8cm and was positioned up high on her breast. She opted for a lumpectomy, however it turned out the surgeon didn't get clear margins and the pathology showed 2 out of the 4 nodes were positive for cancer. Her medical team went in for another round of surgery, but the second attempt to get clear margins also failed.

The two failed attempts was due to the cancer growing so quickly so her doctors decided on chemotherapy right away. After chemo (FEC + Docetaxel) Jade underwent a single mastectomy and radiotherapy. She also had a DIEP reconstruction and reduced the size of her contralateral breast.

It was only last January that Jade found out she was positive for the BRCA1 mutation. She recently had a prophylactic salpingo-oophorectomy (removal of ovaries and uterus) and will soon have a preventative mastectomy on her other breast.

Even though Jade was diagnosed with TNBC as a young woman she was never offered genetic testing by her doctors prior or during her treatment.

"I wasn't aware if I was tested or not. I asked my consultant and he said I never had the test. I'm so upset because all the reconstruction I had is now ruined, I could have had the surgery all at once. I’m just glad it never returned after all these years, as I feel like a sitting duck..."

Jade is thankful to still be NED (No Evidence of Disease) after 6 years and she has a message for those who are newly diagnosed with TNBC. 

"Try to remain calm. Your diagnosis doesn't mean the worst so take time to digest what you're told. Buy a notebook and write down every single question you have. Write down the things you want or need to do. Find support, and if there isn't one you're not alone - try online support groups. They're amazing and understand your situation. Remember, we got through this and you will too!"

This leads us to our third truth. 

Truth #3: Trust your intuition - be your own advocate.

I can totally relate to Jade's missed genetic testing during her diagnosis.

After the initial shock of finding out I had breast cancer, I brought up genetic testing with my own oncologist. He dismissed me and instead urged me to concentrate on the diagnosis at hand, and there'll be plenty of time to research the genetics side of things afterwards. 

What he told me made perfect sense and even my breast surgeon said the same thing, but my gut was telling me to dig deeper.  

I'm grateful that I trusted my intuition and sought advice from my general practitioner who helped me get a second opinion.

That second opinion saved me from having multiple surgeries.

You see, I tested positive for BRCA1+ despite being of Asian heritage and having no family history of breast cancer. The outcome of my genetic testing resulted in my surgical recommendation changing from a lumpectomy + radiation, to mastectomy + radiation. 

What I often hear people say, is that you have to completely trust your medical team.

But the truth is, the process of diagnosis and treatment is complicated. It's handled by a multidisciplinary team - consisting of many physicians, technicians and nurses, each responsible for their field of specialty.

It's not a perfect process. 

Your job is not just to be a good patient and follow "doctor's orders". You need to be a proactive patient.

Think of your medical team as your trusted advisors. But ultimately if your gut says that something isn't right with the advice, to speak up and be heard. Getting a second opinion doesn't mean that you need to switch doctors. It just means you're doing your due diligence.

So the important point to remember is to:: 

• Ensure you have all the information you need to make a decision

• Be thorough and ensure nothing is amiss from the point of diagnosis, treatment and follow up

Don't be intimidated by your doctor, feel silly, or awkward. Ask all the questions you need.

Remember, the devil is in the details.

Truth #4: We all fear a recurrence - but the feeling gets less intense with time

When treatment was over I booked a major holiday for myself and my hubby - a well deserved trip to New York City (I live in Australia so it was a big trip for us!). During the last half of the trip my ribs started hurting badly. I was devastated and hysterical fearing the cancer had come back. Luckily the bone scan showed nothing and I was still NED. 

After a couple of episodes of false alarms, I began trusting that my body was ok. It took a while for me but as time went on, I was gaining more and more confidence in planning out my life. 

Marilyn Buchheit is approaching her 9th year as a TNBC survivor. She was 65 when she was diagnosed with Stage 3 TNBC in 2009.

"I do believe every survivor gets scared about this. Every year that goes by, my thoughts about a recurrence does diminish, but when you get a pain somewhere, the thought of cancer is in the forefront of my mind."

Marilyn opted for a double mastectomy with no reconstruction and the pathology  revealed a 5.5cm tumour in her breast along with 1 lymph node involvement. She had adjuvant chemotherapy involving  Doxorubicin, Cyclophosphamide (AC) and Paclitaxel (Taxol). She was also given an angiogenesis inhibitor Bevacizumab (Avastatin) and 6 weeks of radiation therapy. Marilyn is positive for the BRCA2 mutation.

Marilyn's words of encouragement... 

"Take the time to cry and feel sorry for yourself. Then get up and start fighting for your life, rather than to worry. God has a plan for each and every one of us."

Truth #5: We do it for our family

I didn't have kids when I was diagnosed. And I share those same feelings of dread about chemotherapy affecting our fertility.

It's like we'll be damned if we do and damned if we don't. 

I was fortunate to have a round of of IVF before chemo but I had a rare complication called ovarian hyperstimulation syndrome and was hospitalised because my kidneys had shut down.

Fluid had built up in my tissues and lungs and I wasn't able to breathe properly. I couldn't have been in the worst situation because now my treatment was delayed. 

I'm glad to say there was a happy ending - I was able to conceive naturally five years after my treatment had finished and it only took one month of trying.  

As a mum, our biggest fear is to leave our kids without a mother. With many TNBC patients being young women with young families, it's even more painful when you think you could be missing out on seeing your kids grow up. Our next survivor is Tammy Willmore and her story inspires us to keep fighting on so we can see our kid's achieve great things and experience their major milestones in life. 

"My daughter was 11 years old when I was diagnosed and I thought I'd never get to see the day of her wedding. "

Tammy discovered a lump on her left breast after her Labrador retriever jumped on her chest. After a couple of days of burning pain she had a mammogram and a few days after her biopsy, she was diagnosed with a 2.5 cm tumour, Grade 3, Stage 2b in May 2008. She started her treatment with neoadjuvant chemotherapy which consisted of 3 rounds of FEC (5-FU, Epirubicin and Cytoxan) and 3 rounds of Docetaxel (Taxotere).

She felt the tumour shrinking right away and by the end of chemo, she couldn't feel the lump at all. She had a lumpectomy and lymph node dissection which confirmed a complete pathological  response. She also had 35 radiation treatments on the recommendation of her doctors. Tammy has no family history of cancer and is BRCA-negative.

Tammy's words of wisdom....

"Live life to the fullest and make memories. I was such a perfectionist before cancer that I was always so stressed because of course no one can achieve perfection. I never did anything spontaneous. I didn't know how to live in the moment - cancer changed all that! I took a trip to Florida by myself this winter and had an awesome time! I'm going to Cancun Mexico on a spur of the moment trip with my daughters. So live in the moment! My messy house will be there when I get home!"

Truth #6: Healing isn't over when treatment is done.

After cancer treatment, we often feel worse off than when we started.

To this day Tammy still battles with side-effects from cancer treatment. She has lymphedema in her left arm that's managed with physical therapy and compression sleeves. She was also diagnosed with osteoporosis a year ago due to early-onset menopause caused by the chemotherapy. 

Tammy says:

"I have days that I feel 20 years older - low energy, arthritis but I try not to give in to it. I ride horses, hike, and I kayak when the weather is warm."

For me personally, I've been fortunate enough to not have any long-term physical side-effects. It's easy to slip back into "business as usual" after treatment ends. But we need to find that delicate balance between living life to the fullest and being vigilant about our health.

Since day 1 of my diagnosis, I've made a deeper commitment to my health. Having a diagnosis of breast cancer woke me up to the fact that I needed to invest more time and resources into my health. I know that true health can give us the freedom that we desire in our lives.

I wasn't going to survive breast cancer and be diagnosed with some other disease at a later stage. And if the time comes that I did have a recurrence, I would be in the best shape of my life to withstand another round of treatment. 

I prioritise my health above all else.

Even my family.

Because I know that the stronger I am, the stronger they will be.  

I hope you enjoyed reading our stories. 

Although every woman's diagnosis and journey is different, there are some things that we all share.

When faced with breast cancer, we share the same emotions, worries and hopes for the future. It's what ultimately make us human. 

I Had These 5 Signs & Symptoms of Breast Cancer (Plus How I Avoided a Misdiagnosis)

**This post is for informational purposes only and is not intended as medical advice. Please see a qualified health professional if you have any concerns. 

---

There’s lots of awareness about the importance of self breast exams and getting the doctor to examine your breasts. But did you know some women with breast cancer can't feel a lump and there are other symptoms of breast cancer that could show up even earlier?

In my case, one of the symptoms I had popped up YEARS before I noticed the lump.

I’m kicking myself, because I should have taken notice of those early warning signs, but instead I ignored them, and hoped they would go away.

Imagine if I did investigated further, could I have avoided chemo, a mastectomy and radiation?

It’s important to remember that detecting breast cancer in its early stages is favourable because the prognosis is so much better for these women. I'm hoping by writing this post, I can give hindsight to another person. Remember, men can get breast cancer too! (although it's rare).

So let’s get right into it and let me describe the symptoms I had prior to my breast cancer diagnosis.  

1| Swelling under the armpit

This was probably the earliest symptom of breast cancer that I had going back a couple of years from diagnosis. The closest lymph nodes to the breasts are the ones on your underarm and collarbone. So any stray cancer cells would drain to these lymph nodes first.

I was having a massage when the therapist commented that she could feel something under my armpit. I honestly couldn't feel much discomfort until she pressed quite hard it did become tender. She told me to go check it out but unfortunately I didn’t really pay much attention at the time and shrugged it off as nothing.

Because a massage therapist uses alot of pressure when they’re massaging, they can get real deep into the tissues and feel for any lumps or swelling that you yourself don't normal feel. I've personally heard stories of women finding out lumps on their breasts when they’re having a massage, so next time the massage therapist kindly tells you there’s a lump, do yourself a favour and see a doctor.

You could be fighting an infection of some kind which may explain the swelling of the lymph nodes, but at least by seeing a doctor, they can monitor the swelling.

2| Fatigue

I had been pretty tired for a couple of years before I was diagnosed. I suspected I was low in iron but the iron supplements weren’t helping. I also tried exercising to boost my energy levels, so I joined the gym and got myself  a personal trainer.  Usually most people will get a endorphin high after a workout but the opposite happened. I felt like my head was pounding and I wanted to slip into a coma.

Tiredness is a pretty general symptom to have so it’s somewhat difficult to know if something sinister is going on.

The tiredness I felt was even more pronounced in the couple of months leading to the diagnosis.

To clarify, it was more than just feeling tired, I was fatigued. I felt like I needed a nap after I just had one.

3| Changes to the Nipple

Nipple-related changes usually occur on the side where the breast cancer is growing. This was probably one of the biggest clues that I totally ignored (stupid me!) and there were several nipple-related changes that I want to mention.

Firstly, I had itchy and cracked nipples. This went on and off for a couple of months. It wasn’t constant and I suspected I might have been allergic to a new soap or a new bra that I got. Because I also started exercising, I put it down to lots of sweating and rubbing being the cause. My nipple also soon became inflamed, scaly and peeling.

I also experienced a clear and sometimes milky discharge when the nipple was squeezed (I wasn’t pregnant or breast-feeding at the time). Some women notice a bloody discharge.

Other nipple related changes that some women have reported include nipple retraction (turning inwards), flattened nipple, a rash or decrease in sensitivity.

4) Night sweats

I experienced night sweats 2-3 times prior to diagnosis which I had mistakenly thought was overheating because I had too much doona while sleeping. I would wake up in the middle of the night with a drenched pyjama top. Scientists don’t really know what causes night sweats in cancer but my guess would be the body’s immune system trying to mount an attack or some type of hormone changes caused by the breast tumor itself.

5| Breast Lump

When I was diagnosed, I couldn’t believe how big the tumor was already.

How could I not have noticed it earlier? It felt like a huge lump appeared out of nowhere.

The breast surgeon explained to me that in order to feel the lump,  it had to have a different density to the surrounding breast tissue. So in my case when the tumour was smaller it wasn’t dense enough to be felt. Because I was in my 20s, I wasn’t even doing breast exams, so it was very possible that it was there and I just never felt it until it got very big.

So those were my symptoms. Other possible symptoms of breast cancer can also include:

• Skin irritation or dimpling

• Swelling of all or part of the breast (even if no distinct lump is present)

• Upper back, shoulder and neck pain

• Pain in the breast or chest

This isn’t meant to be an exhaustive list of symptoms and each women will present differently or not at all until they are in a screening program, so it’s important to  know what’s normal for your breasts.

If  you notice anything out of the ordinary or abnormal about your breasts, then it’s a good idea to get it checked out by a doctor. It might be nothing serious, and worst case scenario it was a false alarm.

A Near Misdiagnosis

When I did eventually find the lump in my breast, I went to see the doctor straight away. But would you believe it, she didn’t even think it was breast cancer and was about to send me on my way!

When my doctor, an elderly woman,  examined my breasts, she assured me there was nothing to worry about and it’s probably a fibroadenoma - a benign cyst. She saw it all the time in young women (basically she was saying she had X number of years experience and that I should trust her on this one).

Her advice was a wait and see approach and told me to come back in a couple of months.

At this point I was in a panic that she didn’t believe anything was wrong. Sure she examined my breasts, but she didn’t have x-ray vision, how did she know it wasn’t breast cancer?

So of course I put on the waterworks and basically told her I wouldn’t be able to sleep at night until I get a proper scan (I had an ultrasound and mammogram that same afternoon).

Now don’t let any doctor, intimidate you or feel like you’re a hypochondriac. If they do then perhaps it’s time to change doctors.

But imagine if I did took her advice and waited two or three whole months?

Could my diagnosis be different? Would I have been a Stage IV cancer patient with metastatic breast cancer?

Would I even still be alive today?

Who knows.

I honestly don’t blame the doctor. Doctors are humans after all and they make assumptions about us. She took one look at me - a young woman presenting with a breast lump, and assumed the chances of breast cancer was pretty low so in her mind, there was no reason to investigate further.

The important thing to learn here was that I got to the bottom of it and not shrugged it off - like I did with all the other signs and symptoms of breast cancer.

---

Did you find this post useful? If so don't forget to share it!

Getting Back to Healthy Eating + Helpful Tips for the Busy Person

When I was first diagnosed with cancer, it was a huge wake up call for me to evaluate my lifestyle and made me aware of how unhealthy I was living. Because I was so scared that cancer would get the best of me, I was hugely motivated and changed my eating habits instantly. 

I would juice a few times a day, eat all the cruciferous vegetables, minimised my meat consumption and avoided dairy and sugar. It was easy peasy because at that point in my life, fear was driving me to eat healthy in a way I had never done before.

However, it’s now been six years from diagnosis. The anxiety and fear of a cancer recurrence has somewhat dissipated and frankly so has my motivation for healthy eating.

My life also looks different now. Busier. (Who's life isn't?).

I'm now focused on caring for my daughter. And it's hard work, taking up all my time and energy.

I've finally managed to get her to love broccoli.

Ok, I lie.

She's finally developed a taste for the green florets. The stem? Not so much.

She's only 18 months, so she hasn't gotten to the stage where she is super picky.

But what about when she gets older?

Healthy eating or lack thereof starts when we're young.

The dishes she grows up eating will most likely be her favourite foods in the future. Think about your favourite foods? Most likely these dishes were the ones your mum cooked for you.

So I wonder, how else am I shaping her beliefs towards eating and food?  

We don't think about it much, but food has powerful emotional, social and cultural associations.

The foods that we eat can be driven by these influences, so I'm not surprised that eating habits are hard to change.

---

“If my health declines, the people that will suffer most are my family.
”

---

For me, everyday is a battle of priorities. Take care of my daughter or take care of me.

Often I put her priorities ahead of mine. But isn't that what moms do?

We want the best for our kids, but I have to gently remind myself that my health is a priority above anything else in my life.

If my health declines, the people that will suffer most are my family.

It's hard to find a healthy balance. But at least I must try.

I could eat healthy before, so I know I can do it again!

Unlike last time, I want this change to be permanent. If I'm going to make an impact on my longevity, then I need to be consistent. Not just for a month, 2 months, not even a year. I need to do this for the rest of my life.

This time I won't be driven by fear, but by love. Love for my body, health, and family. I'm a mother now, so I need to be an example for my little girl.

So to get started and get back on the right path, I wanted to gain some insights into other people's healthy lifestyle.

I asked nine amazing women bloggers in the health & wellness field, what their tips are for busy people who want to eat healthy and avoid the junk food and take-out.

Check out their responses below. I'm sure they'll be as helpful to you as they are to me.

---

Before you read their responses below, think about what's stopping you from eating healthy?

Which tip would be most helpful to you? Do you have any tips to share? I'd love to hear from you in the comments below. 

Amanda Barnes (registered dietician @ Amanda barnes nutrition)

"Don’t leave junk food around the house. Having a bowl of candy or access to junk food often leads to mindless eating. Instead have a bowl of fruit or healthy snacks already prepared. If you are really craving sweets try to make them a bit healthier- dates, dark chocolate, or a chocolate avocado pudding. It will satisfy your sweet tooth without compromising too much on health. As for fast food, I like to have a few quick go-to meals so when I don’t have time to cook I am not left without options. Veggie burgers in the freezer, frozen vegetables and rice for a quick stir fry, if you know you have options you won’t have to go for the fast food."

Cassie spanner @

Be forever healthier

"Meal prep is key! You don’t have to go crazy like those people I see who prepare an entire week's worth of meals and snacks on a Sunday! Just start with making a bit more food for dinner so you have leftovers for lunch. Or planning your snacks for the week so you steer clear of your work’s biscuit jar. Also pick weeknight dinners that are easy to prepare (ready in less than 30 minutes) but also delicious so you aren’t tempted to stop on the way home and pick up some takeout. "

amy miller @ I heart the new me

"Meal prep is a tremendous help. Make a plan for the entire week. It also helps with portion control and mindless eating. I like to make energy balls for before my workout and I make a crustless veggie quiche in a pie pan and cut slices all week long for breakfast."

Chantal Drouin-Charters @ Mindful munching

"Prep is key. Even if you don’t want to go into big meal preps, having a few things done ahead of time will help you tremendously. Figure out what types of foods you like that are quick and can be eaten on the go. Oatmeal can be made at the office or hotel, nuts and seeds can go anywhere, a good/clean food bar in your purse or car for emergencies.Make a large cold bean salad to keep in the fridge and grab a serving when you’re short on time."

Wendy Hodge (precision nutrition certified coach @ Wendy's Way to Health)

"It all comes down to planning, but it doesn’t need to be complicated or time-consuming. Just find what works best for you. It might be planning a week of dinners, chopping up your fruit and veggies for the week or prepping your snacks. Always cooking more than you need when you do cook, is an easy way to have leftovers for lunches or to keep in the freezer. If you really have no time to cook, you can easily avoid take-aways by using a local healthy meal delivery service."

joanna zervas (accredited exercise physiologist @ balanced posture online)

"Meal Prep! If you want to make sustainable changes, you need to set aside time to buy healthy foods and prep your own meals on your free time. I like to make a huge Sunday and Wednesday dinners so I have leftovers for the other days or for the freezer. I also pack food items that I can keep in my bag or workstation, such as nuts, protein balls, or cans of tuna - which stink, but they’ll get me through a few meetings without a rumbling belly. I also source out surrounding areas for healthy food options, so if I need to get take-away, I already know where I’ll go and what menu items to order. "

Susan minich @ my real dish

Meal prep is so important. Spending an afternoon of chopping and cutting to make crockpot freezer meals saves me! It’s an easy way for me to have something that I thaw the night before and throw in the crockpot. I’ve had luck with Wildtree Organics (if you are in the US look into it!). They have organic healthy sauces and spices, and tasty easy freezer meals recipes. Also, on Sundays I prep my veggies and salads for lunch and overnight oats and smoothies for breakfast, so that I can quickly walk out the door in the morning. Meal prep makes my life less stressful and eliminates my need to eat out.

Mj ong

(accredited exercise scientist, pregnancy, postpartum health & fitness coach @ the baby wearing health coach)

Planning ahead helps tremendously. At our house, we usually do a big shop on one day and we will wash all the fruits and vegetables and cut it up, ready to eat. But as life happens to us and we do need to quick meal, there is still takeaway and fast food that are healthier than others.

Ciara Doran @ cool things i love

A way to avoid junk food is to steer past that aisle in the supermarket and keep them out of the house. Out of sight out of mind.

How I Handled Fear After My Cancer Diagnosis

When I was diagnosed with breast cancer at the age of 29, I feared for my life.

No one close to me had been affected by cancer so I thought getting a diagnosis was a death sentence. Six years on, I know this is not true because I’m still alive and still NED, short for no evidence of disease.

But back then, when my doctor broke the news that the lump on my left breast wasn't  a fibroademona but cancer, those first few nights terrorized me. I was petrified.

What was I to do? I was in massive shock.

I wished someone had told me the answer all those years ago. 

Instead I had to work it out for myself. 

So today I want to tell you how I overcame fear, so that you can concentrate on what's important, which is getting your health back. 

So let's start from the beginning...... 

...... when I got the awful diagnosis of breast cancer. 

It was a strange feeling because it was the first time I had faced the possibility of death. But sitting in the doctor's office, alone, and feeling numb, my body was fine and physically intact. So how can death be so close?

Unlike in a car accident where we can suffer from major physical trauma and the end is quick, when we've just been diagnosed with cancer there is no bleeding, nor are we in great physical pain. I knew death was looming but don't really know when the exact moment will be.

And I think that's where the cruelty of cancer lies. We are in a great deal of emotional pain, not knowing what the future holds for us.

Telling family would have to be the top worst moments of my life. It was like breaking their hearts into tiny little pieces and not knowing how to fix it.

When I was diagnosed I was super young, in my late 20s and had my whole life ahead of me. When you're that young you feel invincible. Who thinks about cancer at that age? It wasn't a blip in my radar until cancer was right there  pressing down on my chest until I couldn't breathe.

What I feared most was dying and never achieving life's big goals and dreams. Never getting married, never starting a family , never holding a sweet newborn baby in my arms, and never growing old with my partner.

Six years on from diagnosis, did I beat cancer? Time tells me that I have.

Was I fearless? DEFINITELY NOT. 

I was afraid then, and I'm still afraid now that cancer will come back. 

I call the fear of recurrence as Post Cancer Stress Disorder (PCSD). And most women that have gone through breast cancer has it to some degree. Fortunately it decreases in intensity over time but unfortunately the fear stays with us for the rest of our lives.

Similar to war veterans that suffer from PTSD, hearing a loud bang will cause them to immediately drop to the floor.

With breast cancer survivors, every ache and pain....

..........We automatically think it could be a recurrence.

Any lingering fatigue from cancer treatment we feel......

..........We automatically think it could be symptoms that the cancer is creeping back.

So for those who are newly diagnosed, and those who are years out from their treatment, how should we handle fear?

Well.........

We often hear people talking about fear as something you should:

• fight off,

• conquer it, or

• punch it in the face.

Be fearless and fight cancer! Like we've signed up for extreme sports.

But what if we looked at fear from an evolutionary perspective?

---

Then we can see what fear truly is.

 A normal response to danger.

Receiving a diagnosis of cancer means coming face to face with our mortality. So being afraid and fearful of cancer is totally okay.  

We need fear in order to survive.

Remember all those times that your instincts saved your life?

• Don't dive into the black water.

• Don't catch a ride with that stranger.

• Be careful of that steep cliff face etc., etc., you get my point.

Yup, that was fear. 

Unfortunately, fear and other manifestations of fear (take anxiety for instance) is also there in our everyday lives, even if we're not in any physical danger.

The stress response that fear triggers causes massive changes in our biochemistry, which we commonly know as the fight or flight response.

Back in the good old days when we were cavemen and threatened by a predator, we were faced with two choices - we could either: 

1) Run away from the danger or

2) Stay where we are and fight the lion.

Regardless of which path we choose, the body’s response is always the same. The stress hormone, cortisol and adrenaline is released causing the heart to beat faster, blood vessels constrict to minimise any potential blood loss, fuel is mobilized from the muscles, our senses become heightened and the mind becomes sharp.

The reason our bodies respond in this particular way is to propel us into action. Biology doesn’t want our bodies to stand still, frozen like a statue. If we did, we will get eaten by the lion and perish.

Of course we are no longer cavemen and women and live quite safely without the threat of predators lurking at the front door. However, in modern society, the stress response is triggered by seemingly lame and non-dangerous situations.

• That dead-line you're scrambling to meet.

• An argument with the spouse

• Late for an appointment

• Overdue bills to pay

• Insert your own stressful life here _______.

So then why do we still feel fear when we're perfectly safe from harm?

Take public speaking for example.

Why are most people afraid of public speaking when we obviously know that we're not going to die?

At the very basic core, I think fear is an emotion that pops up when we don't know what the future will hold - we don't know what the outcome will be. 

And the only thing fear tells our mind to do is STOP.

Stop whatever it is we're doing......

......Stop. Stop. Stop.

So I think there's a disconnect between what our mind is telling us, which is to stop.

And what our biology is telling us, which is to keep moving - run or fight.

Often when people are paralysed by fear - this can manifest into all sorts of unwanted physiological effects - headache, nausea, and depression just to name a few. This also why I think so many of us have anxiety.

But we're getting a little off track here, so let's get back to the topic of this post.

How do we handle fear when we've recently been given a cancer diagnosis?

Our bodies DON'T want to stand still. Our bodies DON'T want to be a deer in the headlights.

But our mind says STOP. STOP. STOP.

So how do we keep moving?

Because we do need to keep moving.

We need to be making important medical decisions with a calm and rational mind. Because it's those decisions we make in the first few weeks that will affect the long-term outcome of our cancer treatments.

Ask any woman that's received a breast cancer diagnosis and she'll tell you those first few weeks are emotionally the toughest.

It's when you have to:

• break the news to family and friends.

• choose your cancer team,

• understand the pathology reports,

• make sure nothing is amiss from your diagnosis, and

• it's also the time to create a treatment plan with your doctors.

So how do we not let fear affect us negatively in those critical few weeks?

After years of contemplating I think I've finally figured out why some people can move forward so easily while others are held back.

"We need to be one per cent more curious than we are afraid."

Think about it: 

• Curiosity makes us look around dark corners and uncover a hidden gem.

• Curiosity makes us jump off an aeroplane and feel the exhilaration at plunging free fall.

• Curiosity makes us hike a torturous climb to the top of a mountain just to feel the breeze at the peak.

Basically curiosity will allow you to move forward and propel you to do things in spite of not knowing how the ending will be, in spite of you being afraid. It's ok to be afraid.

We don't need to be fear-less, but we can be brave when fighting cancer.

So how did I come to this realization about curiosity?

How did I know it was my antidote to fear?

Well I traced back to my footsteps 6 years ago. These four things that I'll mention were the things that got me through those first few weeks and .........

...............it all boiled down to my curiosity.

It helped that my background is a researcher, always questioning the hypothesis (or the status quo). But you definitely don't need a degree to be curious!

1 | What Am I Afraid of? ........ Really.

Sometimes our emotions can be irrational. Fear likes to hide in the shadows of the unknown.

So get specific about what you’re afraid of.

Obviously you’re scared of death, but what part of that is frightening?

Are you afraid of what happens to you during treatment? or the dying process?

For me personally, I was so scared of leaving loved ones behind! But when I talked about it out loud, I realised that if I died, it wasn't the end of the world.

Everyone will eventually move on with their lives. It was SAD, yes.

But scary? ..........Not really. 

Start getting deep with yourself and explore the root of these emotions.

Most importantly share those fears with people close to you, say them out loud and discuss possible scenarios if things take a turn for the worst.

How will that actually eventuate in real life? Perhaps it wasn’t as scary as previously imagined.

2| If Cancer Was a Puzzle, There Must Be a Solution. 

I truly believe that we need to be our own advocate and make medical decisions together with our doctors. Our doctors are our educators, our medical partner and facilitator.

However, the reins are still mine and yours to take. 

Just because a person wears a white coat and have a medical degree doesn't mean they are faultless. I have great respect for the medical profession, but most women including myself were given only one option for treatment.

From my experience there's always more than one way to do something.

You see, the doctor usually gives you the option that he thinks is BEST for you - which usually means making assumptions about you. 

It's your job to figure out what these assumptions are and whether they are true or not.

Whilst alot of women will come in for a consult, distraught and expect to be told what to do,  I gained more respect from the doctors when I was able to be calm and come in prepared for the consult.

My oncologist half jokingly said that he had to prepare himself before our consults, because I always asked the tough questions!

However, in order to effectively do this, it's important to not let fear paralyze our minds.

We need a lot of brainpower to solve this cancer puzzle. Otherwise, in the end, we will be left with odd pieces that don't mean anything.

We want to be our own advocate and not regret the medical decisions we've made along the way.

3| Why Can't I Be the Exception?

The internet can be a scary place when searching for information on your exact type of cancer. Words like “aggressive” and “fast growing” kept popping up in my searches. I even went further and looked at survival statistics on triple negative breast cancer patients. Let's just say the odds weren't in my favour. 

One night as I was googling away in front of the computer, I managed to come across a breast cancer forum. Each person that logged in could write specific details about their cancer journey under their user profile. They had dates of diagnosis, details about their treatment such as the names of chemotherapy drugs and how many radiation treatments they had. It just so happened that a woman that was active in the forum was a triple negative breast cancer survivor for 15 years and to this day still NED!

So I asked myself, why not me? 

Why can't I be the one that survive this? 

Simply knowing there were long term survivors made me forget about the statistics. I realized that everywhere in nature, there were huge variations in everything! Even two people with the same subtype of cancer that received the same treatment can have vastly different outcomes. 

This is because they have different genetics and more importantly they lived in two separate environments.

Technology isn't here yet to enable us to change our genetics.

But we can alter our lifestyle. 

So I came to the realisation, there must be something that I'm doing to contribute to the cancer growing.

Despite my oncologist telling me that I've done nothing wrong, I honestly don't believe in bad luck. Bad luck just means we are helpless to help ourselves.

I really needed to know what those factors are that contributed to my cancer, and more importantly how to avoid them so as to avoid a recurrence later on! Which leads me to my last question. 

4 | Was This a Wake Up Call To Take Care of Me? 

This was the one question I was really excited about to find the answer. Looking back, even though I was in the medical field, I really had no idea what health looked like. Over the previous years my body had deteriorated so badly. I felt lethargic, my skin was covered in pimples, I had bad migraines and I was constantly sick with a cold. 

Now that I was diagnosed with cancer, I had a great reason to ditch the bad lifestyle habits. 

I truly believe cancer is a symptom when your body breaks down.

I never took care of myself, I was always stressed out. Cancer was my internal warning system telling me to wake up and start taking care of myself.

So before I started my treatments I raided the bookstore and stumbled upon a book called Anticancer A New Way of Life by Dr David-Servan Schreibber.

I questioned all my beliefs about food, exercise and how it contributed to health. I evaluated my whole lifestyle and started making changes. 

Often women and in particular mothers are so good at taking care of others that they often neglect to take care of themselves. Remember those safety procedures in a flight emergency? It’s critical you put your own oxygen mask on before you help others.

Don’t you think it’s time to start putting yourself ahead of everyone else - because if not now then when?

So there you have it. The four things I was curious about that helped me move forward after a breast cancer diagnosis. I promise you that curiosity will be your new best friend, IF you'll let it guide you in your cancer journey. I will end this post with a quote from Albert Einstein. 

"I have no special talent. I am only passionately curious"

Now I would like to hear from you in the comments section below. How did you react to your breast cancer diagnosis? Do you have an antidote to fear that you would like to share with us? 

PS: If you like this post don't forget to share this article!