13 Holistic Breast Care Rituals and Tips

Breast Care Rituals and Tips


In the world of women’s health, breast care is often an afterthought. We’re told to get mammograms and do breast self exams, but nowhere along the way are we encouraged to set ourselves up for long term health using the right tools. The focus has been on minimizing the chances of ‘finding something’, but our healthcare should go beyond crisis mitigation. Breast health is so much more than that dreaded exam.

Breast imbalances such as cysts, infections, fibroadenomas, mastitis and cyclical pain are often met with a shrug or a prescription. It took 12 fibroadenomas and a benign phyllodes tumor in my left breast before I started to listen to what my body was telling me.

Fortunately, creating breast health using a holistic approach is quite simple, and can come from a place of love rather than fear. Here are 13 breast care tips to help you create long term health and reduce your chances of dis-ease.


  1. Optimize your vitamin D3/K2 levels. Studies have shown that optimal levels of vitamin D3 can reduce your odds of breast cancer by up to 80%.

  2. Massage: Breasts contain an abundance of lymph vessels, which are responsible for draining toxins. Breast massage stimulates lymphatic flow and drainage.

  3. Switch your deodorant. Toxic chemicals found in our deodorants and antiperspirants are now being directly linked to cancerous breast tissue. These chemicals accumulate in lymph nodes, glands and create a breeding ground for disease and hormonal imbalances.

  4. Eat more cruciferous vegetables. They contain indole-3-carbinol, which helps balance estrogen levels and supports liver detoxification.

  5. Iodine is critical for healthy breasts: it’s anti-estrogenic and helps shrink growths.

  6. Supplement with magnesium- it’s needed by the liver to optimally metabolize estrogen. Excess estrogen in a woman’s body can cause breast tenderness, swelling, and fibrocystic changes in breast tissue.

  7. Release trapped emotions and stress using fascial maneuvers. Our breasts are incredibly sensitive to emotions and stressors and protect our heart space.

  8. Use a breast oil and mask regularly. Breast masks and oils are filled with ingredients that detox, nourish, and heal breast tissue with vitamins, minerals and antioxidants.

  9. Increase soluble fiber. Soluble fiber serves as a trash bag for unwanted bile in the digestive tract. The liver uses bile to take out the trash, i.e., the body’s unwanted fat-soluble waste, like hormones, and toxins, among other things.

  10. Ditch the bra! Tight clothing and bras (with and without underwires) restrict important lymphatic flow and drainage.

  11. Eliminate dairy and sugar. These are both known to increase estrogen levels and inflammation.

  12. Eat organic. Pesticides, heavy metals, and chemicals are all known estrogen mimickers.

  13. Say no! The breasts hold a particular type of energy – that of nurturance. Say no to anything that doesn’t serve you. Breast imbalances are your body’s way of asking you to receive and nurture yourself.

And of course, love. Every cell listens to our words and thoughts. Give thanks for everything your breasts (and body) do on a daily basis. And the best part is, as you start to implement these tips, not only do your breasts get healthier, but so does your whole body.

To your health.

Rachelle Poitras is a Vancouver based holistic nutritionist, herbalist, Human Garage Fascia Practitioner and women’s wellness educator. She is the founder of Metanoia, an online platform that educates women on holistic breast and women’s health. She specializes in holistic breast health and offers online courses, consultations and a variety of products to support women in their healing journeys. Rachelle is dedicated to empowering her clients to live an abundant, vibrant, and wholehearted life.

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