7550 France Ave S. Suite 215, Edina, MN 55435
How can I Prevent Breast Cancer?

How can I Prevent Breast Cancer?

During Breast Cancer Awareness Month, we should not only focus on the cure but also on PREVENTION.

“An Ounce of Prevention is Worth a Pound of Cure” – Benjamin Franklin

Please share these Breast Cancer Prevention tips with your loved ones.

  • Natural progesterone in a woman’s body prevents breast cancer. A large Johns Hopkins study showed a tenfold increase in cancer deaths in progesterone deficient women.
  • Women with PMS or in menopause often have progesterone deficiency, which should be identified by blood tests and treated with natural progesterone. Artificial [drug] progesterone is chemically different from natural progesterone and actually increases the risk of breast cancer. It should be avoided.
  • Breast feed, as long as possible. Your baby will be healthier and will have a higher IQ. You will be healthier, more relaxed and have less breast cancer.
  • Green tea extract is one of the most health promoting supplements. As an anti-oxidant, it is 25 times stronger than vitamin C. It reduces silent inflammation, the root cause of many diseases. It prevents growth of breast and prostate cancer and even helps reduce cholesterol and body fat. Why not take some every day?
  • Omega 3 fatty acids reduce inflammation in the body and can not only reduce heart disease, but have also been shown to reduce the risk of cancer such as breast and prostate cancer. Omega 3 intake can be increased by eating more deep sea fish and/or fish oil capsules.
  • PMS is a cyclical problem, affecting women for 1-2 weeks before their periods. It not only causes irritability, breast soreness, bloating, cravings and weight gain, but also increases the risk of breast cancer. It is related to hormonal imbalance and is not a depressive disorder, which should be constant rather than cyclical. We have avoided anti-depressants and relieved suffering for most patients with natural hormone balance.
  • If there is a family history of breast cancer (mother, aunts and siblings), consider getting genetic testing for BRCA1 and II gene abnormalities.
  • If your risk of breast cancer is judged to be higher than normal, consider adding indole 3 carbinol (I3C) to your supplements.
  • If you are having any hormonal symptoms such as hot flashes, night sweats, trouble sleeping, brain fog, vaginal dryness, lack of muscle tone, low libido, etc., see a physician who understands natural bio-identical hormones.
  • Regular exercise reduces the risk of breast cancer, by about 25%, as well as the risk of most other diseases.
  • Focus on the cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower). They contain I3C which changes estrogen in to 2-hydroxyestrone, the ‘good’ estrogen.
  • Think fiber (fruits, veggies, whole grain products). Fiber will bind toxins and estrogen as they drip into the intestine, and remove them from your body.
  • Keep alcohol intake to a minimum. Red wine is a better choice, because it is full of anti-oxidants, it is an aromatase inhibitor and it has reserveratrol, which has anti-cancer activity.
  • Scientific evidence suggests breast and nipple stimulation increases the secretion of oxytocin, which not only helps remove pent-up secretions from the breast ducts, but also fights breast cancer in several ways.
  • Regularly examine your breasts, self exams can be an important way to find a breast cancer early, when it’s more likely to be treated successfully. The Five Steps of a Breast Self-Exam
  • Fibrocystic breast disease is often associated with relatively low progesterone in relation to estrogen. The best way to manage this would be to administer natural progesterone in natural ways. This could also decrease the risk of breast cancer.
  • Exposure to toxins should be minimized by all means. Start little by purchasing non-bleached coffee filters, paper, napkins, toilet tissue, tampons, etc. Daily exposure from can result in a lifetime exposure to dioxin that exceeds acceptable risks.
  • Most Minnesotans are deficient in vitamin D because of long winters and sun avoidance in the summer. This may protect them against skin cancers, but increases the risk of many cancers including breast, prostate and colon, the risk of MS and other immune diseases, hypertension, diabetes, and death from cardio-vascular problems. Make sure you know your vitamin D status and your physician knows how to replace it adequately.
  • Omega 6 fats (most vegetable oils) stimulate breast cancer if ingested with carbohydrates (inflammatory action) and inhibit it if taken in with proteins (anti-inflammatory action). If these oils are oxidized (rancid), which they become after prolonged heating or exposure to sun, they generate free radicals which promote cancer.
  • Exercise is the best medicine. Post menopausal women make their estrogen mostly in the fat cells of the body, such as those in the breast. Exercise may lower the risk by decreasing circulating levels of estrogen in the body.
  • High fiber intake not only lowers insulin, but it also has been shown to lower serum estrogen levels, a definite benefit in breast cancer prevention.
  • Every effort should be made to consume only organically grown fruits and vegetables to avoid pesticide.
  • Smoking is a cause of excessive free radical formation in the body. Smokers’ milk duct fluid often turns dark in color. A recent study in Japan found that women who smoked had a higher than normal incidence of breast cancer.
  • Intake of anti-oxidants from supplements, fruits and vegetables should be increased to decrease free radical induced initiation and promotion of cancer.
  • Eat as much fruits and vegetables as possible; but avoid some of the high-glycemic fruits (those that raise the blood sugar the highest) such as ripe bananas and pineapple.
  • Keep your hormones in balance but use ONLY natural forms “bio-Identical hormones”, given in natural ways to replenish the body’s hormones as naturally as possible; i.e. avoid pellets, estrogen by mouth, etc. Seek a health care professional who focuses on prevention and bio-identical hormone therapy.
  • If you have infertility problems, have your progesterone levels checked. If your progesterone level is consistently low, you are at a future risk for breast cancer. It should be watched and controlled by someone who understands natural bio-identical hormones. Progesterone should never be replaced by ‘progestin’ or ‘progestagen’, the artificial-synthetic and harmful ‘hormones’.
  • Keep red meat (saturated) fats to a minimum and cut out processed meat such as bacon, pastrami, salami, sausage, hot dogs, pepperoni, etc. Choose fish, poultry, or beans instead. When you eat meat, choose lean cuts and eat smaller portions. Prepare meat by baking, broiling, or poaching at lower temperatures, rather than by frying in fat or broiling/grilling at excessively high temperatures.
  • Avoid toxins. While working with household cleansers, protective gloves should be worn.
  • Keep your body in motion! Excess body fat has been found to increase the risk for breast cancer by 30% to 50% . More body fat stores more toxins, and generates more free radicals to initiate breast cancer.

Book Keeping aBreast

We feel a much greater emphasis should be placed on breast cancer prevention.

Read more tips and prevention strategies in the book, Keeping aBreast, Ways to PREVENT Breast Cancer, written by our founding physician, Dr. Khalid Mahmud.

This book can benefit women at any age to help protect against breast cancer.

If you are interested in preventing diseases and implementing Anti-Aging strategies in to your lifestyle, we can help!  Schedule your consultation.

Vanilla Cake Batter Energy Bars

Vanilla Cake Batter Energy Bars

Healthy for Adults & Fun for Kids

I love to make my own healthy snacks. I know exactly what ingredients are in them and I can modify the recipe to my liking.

Here is a good one if you need a healthy, tasty treat. I made these for my daughter, nieces and nephews so I added some sprinkles to make them fun for them.

Vanilla Cake Batter Energy Bar Recipe


  • 1 cup sprouted brown rice crispies
  • ½ cup oat flour (you can substitute some of the oat flour with vanilla protein powder in equal parts)
  • 1 tsp vanilla extract
  • ¼ cup nut butter of your choice (I used Cashew, the type you pick will change the flavor slightly)
  • Dash of salt
  • 4 tbsp raw honey
  • *sprinkles on top if you feel fun


  • Combine dry ingredients and stir well
  • Combine wet ingredients and mix well
  • Combine wet and dry ingredients and stir until evenly coated
  • Line a 6×6 pan with wax paper and pour mixture in. Press it down hard.
  • Refrigerate, cut and ENJOY

Share your favorites with us! Email recipes to nurse@idinhealth.com. I would love to try them out!

~ Sarah, RN @ Innovative Directions in Health


How to Avoid Fish Oil Burps

How to Avoid Fish Oil Burps

The most common complaint about taking fish oil is its aftertaste.

However, the benefits of taking a fish oil supplement far outweigh any of the side effects.

Here are some tips to avoid and prevent these unpleasant fishy burps:

  1. Take only pharmaceutical grade fish oil. Pharmaceutical grade is the purest form of fish oil, containing the highest concentrations of omega-3 fatty acid as well as DHA and EPA (essential fatty acids). It generally taste better and you get more benefits with fewer pills and less side effects. Look for one that will provide 2,000 – 4,000mg per day of total DHA/EPA.
  2. Start with a small dose. If you are just starting to take fish oil, take one pill per day. After a few weeks, increase dosage to two per day to feel more benefits. If your body is not used to fish oil, taking too many pills at once can cause an upset stomach.
  3. Take Fish Oil at the Beginning of a meal. Food traps the oil in the stomach and this will help to reduce side effects like fishy burps and buffer the odor. If you take the fish oil after a meal the oil does not mix as readily with the stomach’s contents, leading to more fishy burps and heartburn.
  4. Buy Enteric-coated fish oil. Enteric coating prevents the pill from dissolving in the stomach. The pill stays intact well into the intestines. Once fish oil is in the intestine, you can’t burp it back up.
  5. Freeze Fish Oil. If you are taking Enteric-Coated fish oil and still get fishy burps, store your fish oil in the Freezer. Swallowing the capsule while it is still frozen will slow the breakdown of the fish oil in the stomach to lessen burps.

Omega-3 fish oils are recommended to almost everyone to improve overall health. Fish oil supplements reduce inflammation in the body and can not only reduce heart disease, but have also been shown to reduce the risk of cancer such as breast cancer and prostate cancer.

Pharmaceutical grade fish oil can be purchased in our clinic. If you have tried all these tips and are still experience a side effect, please let us know or make an appointment with Dr. Sinda to go over your Anti-Aging supplement routine.

Should I be using an anti-oxidant on my skin?

Should I be using an anti-oxidant on my skin?

Anti-Oxidant Serums, are they the Anti-Aging key to Youthful Skin?

Many people don’t realize the importance of using an antioxidant daily in their skincare regimen.

Antioxidants provide you with added protection from the sun, more specifically from free radicals caused by the environment, pollution, UV damage, smoking, etc. which causes the breakdown of free radicals in your skin. This can be damaging, but with the protection of a daily sunscreen and antioxidants you can fight back and reverse time’s effect on your face.

We recommend an anti-oxidant rich product link Vitamin C 30% Lotion by Revision Skincare! This powerful lotion contains one of the strongest concentrations of vitamin C available and also includes additional anti-oxidants such as vitamin E and Coenzyme Q10. With penetration deep into the dermis layer it allows for greater protection and better results. Over time Vitamin C 30% can improve skin tone, appearance, fine lines and wrinkles while lightening and brightening along the way.

This product is perfect to start using now when summer sun damage is showing its face. Stop by our office to pick up your Vitamin C 30% today!

Check out our Specials page for skin care products on sale!

Healthy Spin on an Old Favorite Recipe

Healthy Spin on an Old Favorite Recipe

Lindsey’s Healthy spin on Chicken Noodle Soup

Now that fall has arrived here in the Midwest, hearty warm soups are popping up on the menu! Substitute quinoa in place of the noodles for a healthier spin on the traditional chicken noodle soup.

The quinoa adds even more protein to the dish. Add poblano, habanero or jalapeño peppers in it to give it the slightest touch of spice which helps boost your metabolism and all your favorite vegetables like carrots, celery, onions & bell peppers for healthy, low calorie healthy boost.  You could also add a can of diced tomatoes to deepen the flavor.

Since this freezes great, make up a big batch and save individual portions for quick meals in the future.

Slow Cooker Chicken Quinoa Soup
Servings: 8-10
Serving Size: 1.5 cups


  • 3lbs. chicken thighs, boneless and skinless (I like trader Joe’s organic, free range skinless chicken breasts)
  • 3 cup quinoa (I used Trader Joe’s tri colored quinoa, but any will work)
  • 3 ribs celery, chopped
  • 8 carrots, chopped
  • 2 poblano peppers or 3 bell peppers, chopped (add orange, yellow, & red peppers)
  • 1 onion, chopped finely
  • 6 garlic cloves, minced
  • 8-10 cups chicken broth
  • 1/2 tsp. cumin
  • 1/2 tsp. dried thyme
  • Salt to taste
  • Fresh ground pepper
  • Add 1/4 habanero & ½ jalapeño (if you like it spicy!)


  1. Add everything to a slow cooker.
  2. Cook on low for 8 hours.
  3. Let soup cool to allow chicken to cool. Take two forks and shred chicken and add back to soup.

More healthy recipes and tips are on our Blog. Click here. Don’t forget to subscribe to get the recipes emailed to you.

Enjoy!  ~ Lindsey, Nurse @Innovative Directions in Health