Happy October! As I went for my screening mammogram recently, I thought about all the campaigns that occur around this time of year in the United States. Pink ribbons, bright pink shirts, pink-focused fundraisers and slogans are everywhere. Mammography is emphasized as a critical tool in early detection. All of these things are very important and have their place. But little is discussed about breast cancer prevention and the role of nutrition and lifestyle change. 40-50% of all breast cancer, and in some research, up to 70% is directly impacted by nutrition and lifestyle choices that we make EVERY DAY, often multiple times a day.

Get your FREE e-cookbook and getting started information HERE and watch the powerful video on preventing breast cancer!

There are 4 simple steps that anyone can begin to follow NOW to help reduce your risk of breast cancer:

1. Focus on high-fiber, low-fat plant foods - fiber is the unsung hero of the nutrition world and helps with feeling full, losing weight, lowering blood pressure, stabilizing glucose/blood sugar and most importantly here, lowering the risk of multiple cancers including breast, colon, rectal, uterine, ovarian, kidney, liver and other cancers.

2. Exercise regularly - move your body in a way you enjoy - walking, dancing, running, swimming, cycling, and weight training are all examples! Exercise not only boosts your mood but energizes your immune system, helping your body repair damaged DNA in precancerous cells before they multiply. If you’re new to exercise, start slow, such as 5-10 minutes of walking per day at a gentle pace and go up from there. Please always check with your medical professional before beginning a new exercise program!

3. Limit alcohol - alcohol is a known carcinogen and increases breast cancer risk. It is hard news to swallow (pun intended), but no amount of alcohol is likely safe. Alcohol induces DNA damage and can increase estrogen levels, which drives many cancers including breast cancer.

4. Maintain a healthy weight - medical professionals are beginning to move away from the BMI (body mass index) for good reasons, so think about things like waist circumference, if your clothing size is stable, and so on. We are almost at the end of year - please check in with your medical professional on your individual health. Adipose (fat) cells actually produce excess estrogen, which again drives breast cancer and other types of cancer like uterine, ovarian, and more.

Learn more from this brief video from renowned breast surgeon Dr. Kristi Funk and tennis icon Venus Williams HERE!

Interested in finding out more about how to reduce your risk of breast cancer through diet and lifestyle change?

Please join our FREE ONLINE nutrition/cooking class on Sunday, October 25th at 7pm Eastern.

For more information, click HERE!

If you need another day/time, please hit REPLY and we’ll connect!

Carleigh Bodrug is the master of Scrappy Cooking - and she lets nothing go to waste! Check her out HERE!

Her latest cookbook Plant Based Quickies just came out on Sept 29th! Check it out and claim your FREE bonuses:

6 months of weekly plant-based meal plans + shopping lists
🥣 Vegan Sauce Bible eBook
🌱 Tofu Marinade eBook
🥗 Mason Jar Salad eBook

I had the great honor of being the featured case presenter at the December 2025 Lifestyle Medicine Grand Rounds at Rochester Lifestyle Medicine Institute (RLMI). It was an INCREDIBLE experience to learn from some of the leading experts in lifestyle medicine, including Dr. Alberto Nacif, Dr. Melissa Sundermann, Dr. Bob Breakey, and Dr. Ted Barnett.

Access amazing RLMI resources including the 15 Day Jumpstart HERE!

Sign up for a FREE 30 day membership and listen to my Grand Rounds recording, as well as many others HERE!

Classes On-Demand!

**Healthy Habits — useful for ANYONE - individuals or families!

What You Will Learn:

• The science of habit formation

• The power of habit stacking

• Ideas to build healthy habits and extinguish unhealthy habits

• Practical tips on developing healthy habits for families and individuals such as healthy eating, physical activity, mindfulness, sleep and more!

Participant Feedback:

“Easy to understand material. Very practical and helped with my kids and me too!”

“Great examples of how to develop healthy habits across many areas.”

**The Power of Lifestyle Change in Endometriosis: An Introduction

What You Will Learn:

• What is endometriosis?

• What are the risk factors for endometriosis?

• How is it diagnosed and treated?

• Can what you eat (or don't eat) impact endometriosis?

• What about other lifestyle changes?

Participant Feedback:

“Great overview and information that I couldn’t find anywhere else all in one place.”

“This class really inspired me that there is something I can do other than medications to help my pain.”

Interested in on-demand classes? Please find out more HERE!

Of course, please let me know if there are specific topics about which you’d like to learn more!

Have ideas for future topics for the newsletter or classes?

Want to work with me or have me present a class to your group?

I can work one-on-one with clients online only in the Maryland and Washington, DC areas of the United States. I also host group education events as well as on-demand courses that are open to everyone, regardless of location!

Would love to hear from you! Just hit REPLY!

Yours in health,
Dr. Asha

Through Diya Lifestyle & Wellness, Dr. Asha works as a health coach, educator and cooking instructor. She does NOT see patients in this role as a primary care physician. One-on-one health and wellness coaching is only available to clients located in Maryland and Washington, D.C. U.S.A. Group services are available to all regardless of location.

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