More Than Just Pink: A Dietitian’s Plea for Our Mothers, Sisters, and Daughters
October is here, and with it, the world turns a shade of pink. We see the ribbons, the t-shirts, the fundraising walks. And while all of this is important, I want to talk about what this month really means, beyond the colour. For me, and for too many families across Trinidad and Tobago and all over the world, it’s deeply personal.
This topic hits close to home because my mother is a breast cancer survivor. I can still feel the dread of that phone call, the way the world seems to stop for a moment. The fear, the questions, the sleepless nights, they are feelings you never forget. But today, I can also speak of another feeling: immense, overwhelming gratitude. My mother is now cancer-free. And a huge part of that blessing comes down to one critical thing: she caught it early.
I’m sharing this with you not just as a dietitian, but as a daughter. My mom wasn’t feeling any major symptoms. She was busy, like most of our mothers, taking care of everyone else. But we, her family, kept encouraging her not to miss her regular check-up. We nudged and reminded her, and thank God we did. That routine mammogram picked up something that her eyes couldn't see and her hands couldn't feel yet. It was the head start she needed to fight and win.
This experience solidified what I’ve always believed in my professional life: we, as women, have to be fierce advocates for our own health and for the health of the women we love. We cannot afford to be passive. So this October, let's have a real talk, a kitchen-table talk about breast cancer, and the incredible power you have to stack the odds in your favour.
The Power We Forget We Have: Early Detection
Let’s be honest. It’s easy to put off a doctor's visit. We’re busy with work, family, and the million other things life throws at us. We tell ourselves, “I feel fine,” or “I’ll go next month.” But early detection is, without a doubt, the single most powerful weapon we have against breast cancer. Catching it early can mean less aggressive treatment, simpler surgeries, and, most importantly, a much, much higher chance of survival.
My mother’s story is a testament to this. What if she had waited? What if we hadn’t gently pushed her to go? It’s a thought that still chills me. So I’m asking you, begging you, to take these steps seriously:
Annual Mammograms: If you are over 40 (or younger with a family history), talk to your doctor about scheduling a regular mammogram. It is the gold standard for finding cancer at its earliest, most treatable stage. Doh make joke with this.
Clinical Breast Exams: This is when your doctor or a trained nurse examines your breasts during a check-up. They are trained to feel for things that you might miss.
Know Your 'Normal' (Monthly Self-Exams): This isn't about being a doctor. It’s about becoming familiar with your own body. Once a month, take a few minutes to gently feel your breasts and underarms. The goal is to know what your normal lumps and bumps feel like, so if something new appears or changes, you can get it checked out right away. It's a simple act of self-care that could save your life.
We need to create a culture where we ask our mothers, aunties, sisters, and friends, “When last you had your mammogram?” just as casually as we’d ask how they are doing. Let’s be each other’s keepers.
"But it In My Family..." - Taking Back Your Power
One of the first things people say when they talk about breast cancer is, “It runs in my family.” The fear that comes with a family history is real and valid. It can feel like you’ve been dealt a bad hand, and there’s nothing you can do about it.
I want to challenge that feeling of helplessness. A powerful analogy I use with my clients is this: genetics may load the gun, but lifestyle pulls the trigger.
While it's true that family history, particularly mutations in genes like BRCA1 and BRCA2, can increase your risk, research shows that only about 5-10% of breast cancers are hereditary. The vast majority are linked to lifestyle and environmental factors. This should not be scary news; it should be empowering. It means that the daily choices you make, especially what you put on your plate, can create an environment in your body that is less hospitable to cancer. You can’t change the genes you were born with, but you have incredible influence over how those genes are expressed.
Fueling Your Body's Defenses: A Dietitian's Guide
As a Dietitian, this is where my passion truly lies. Food is not just fuel; it's information for your cells. The right foods can help support a healthy immune system, manage your weight, balance hormones, and reduce inflammation, all of which are key in cancer risk reduction. Let's break it down into simple, actionable steps.
1. Eat the Rainbow (And Plenty of It!)
Plants are packed with powerful compounds called antioxidants and phytochemicals. Think of them as your body's personal security team, helping to protect your cells from the damage that can lead to cancer.
How to do it: Don’t just stick to one or two vegetables. Pack your plate with colour! Think bright orange pawpaw and mango, deep green dasheen bush and callaloo, red sweet peppers, and purple cabbage.
Special Mention - Cruciferous Veggies: Cabbage, patchoi, broccoli, and cauliflower contain a superstar compound called sulforaphane, which has been shown to have potent anti-cancer properties. Try to get these in a few times a week.
2. Focus on Fibre
Fibre is a true unsung hero for women’s health. It helps to bind to excess estrogen in your digestive system and remove it from the body. Since some breast cancers are fueled by estrogen, managing your levels is crucial. Fibre also helps you feel full, which is key for weight management.
How to do it: Choose whole grains like oats, brown rice, and whole wheat bread. Load up on beans and peas like lentils, black eye peas, split peas in your dhal. And don't forget our wonderful provisions like cassava, sweet potato, and yam!
3. Choose Healthy Fats
Not all fats are created equal. Healthy, anti-inflammatory fats can support your overall health, while some unhealthy fats can promote inflammation.
Fats to embrace: Our lovely zaboca (avocado) is a fantastic source of healthy monounsaturated fat. So are nuts, seeds (like flaxseeds), and olive oil. Fatty fish, rich in omega-3s, are also excellent choices.
Fats to limit: Try to reduce your intake of saturated and trans fats found in heavily processed snacks, fried foods, and fatty red meats. A doubles now and then is part of our culture, but a daily habit of fried, fatty foods can work against your health goals.
4. Limit the Culprits
Some things are known to increase risk, and it’s important to be mindful of them.
Alcohol: I know this is a tough one, especially with our culture of liming. But alcohol consumption is clearly linked to an increased risk of breast cancer. It can possible raise estrogen levels and damage cell DNA. You don't have to cut it out completely, but limiting your intake to a few drinks a week, or less, is a smart move.
Sugar and Processed Foods: While sugar doesn't directly feed cancer, a diet high in sugar and refined carbs can lead to weight gain and inflammation, both of which are significant risk factors.
The Weight Connection: A Crucial Piece of the Puzzle
We cannot talk about breast cancer risk without talking about weight. For post-menopausal women, carrying excess body fat is one of the most significant risk factors. This is because fat cells, particularly after menopause, produce estrogen. More fat cells mean more estrogen circulating in your body, which can fuel the growth of hormone-receptor-positive breast cancers.
Please, hear me when I say this: managing your weight is not about being "skinny" or chasing a number on a scale. It is a profound act of self-care and risk reduction. It is about lowering inflammation, balancing your hormones, and taking charge of a major, modifiable risk factor.
Your Health is in Your Hands
My mother’s journey had a happy ending, and for that, I thank God every day. But it lit a fire in me to make sure that her story, and the lessons we learned, can help others. Her experience taught us that you can have a family history and still have a positive outcome. It taught us that proactive screening is not optional. And it taught me, on a deeply personal level, that my work as a Dietitian is more than just about food, it's about empowering people to live longer, healthier lives for themselves and for the families who love them.
I know that making lifestyle changes can feel overwhelming. Knowing what to do is one thing; actually doing it in the middle of a busy life is another.
If you are looking to take charge of your health, manage your weight, or simply learn how to eat better to support your body's defenses, please reach out at [email protected] or 868-347-9351. You don't have to do it alone. If you would like to set up a one-on-one consultation, I am here to help guide and support you on your journey.
This October, let’s make the pink ribbon a symbol of action. Schedule your mammogram. Encourage your sister, your mother, your friend to schedule theirs. Fill your plate with vibrant, nourishing foods. Move your body. Take your health into your own hands. Do it for you, and do it for the people who can't imagine a world without you in it.
