October is Breast Cancer Awareness Month; a time to remember the importance of breast health, early detection, and the many ways we can support our bodies throughout every stage of life.

Breast Cancer Awareness Month is an opportunity not only to talk about breast cancer, but also to talk about breast health, whole-body health, and caring for ourselves throughout every stage of life.

Whether you are focused on prevention, navigating perimenopause, recovering from treatment, living as a breast cancer survivor, or simply wanting to feel stronger and more balanced, small supportive choices add up.

At Moon Brook Medicine, we believe that caring for your health is about more than simply addressing symptoms. It is about creating a foundation that supports the body, nervous system, hormones, immune function, movement, and emotional well-being.

While there is no guaranteed way to prevent breast cancer, many everyday lifestyle choices can help support overall health and may reduce breast cancer risk. Regular physical activity, maintaining a healthy weight, limiting alcohol, and eating a nutrient-rich diet are all important pieces of the picture.

How Acupuncture Can Support Women During and After

Breast Cancer Treatment

Acupuncture is increasingly used as part of integrative oncology care to help manage some of the symptoms that can accompany cancer and its treatment.

Research and clinical guidelines support acupuncture as an option for several concerns, including:

• Joint and muscle painAromatase inhibitors, commonly used as part of hormone therapy for breast cancer, can cause significant joint and muscle discomfort. The Society for Integrative Oncology and American Society of Clinical Oncology recommend acupuncture for aromatase-inhibitor–related joint pain.

• Hot flashes and menopausal symptomsHormonal treatments can bring significant changes in temperature regulation and other menopausal symptoms. Acupuncture may be considered as part of a supportive approach to hot flashes.

• Chemotherapy-related nauseaAcupuncture and acupressure have been studied for nausea and vomiting associated with cancer treatment, with evidence supporting their use as complementary therapies.

• Peripheral neuropathySome cancer treatments can cause nerve-related symptoms such as numbness, tingling, burning, or discomfort in the hands and feet. Acupuncture may be considered for chemotherapy-induced peripheral neuropathy, although the evidence is still developing.

• Pain and musculoskeletal discomfortAcupuncture may be used as part of a broader approach to cancer-related and musculoskeletal pain.

• Stress, sleep, and overall well-beingCancer treatment can place tremendous demands on the nervous system and emotional well-being. Acupuncture can be incorporated into a broader integrative approach designed to support relaxation, symptom management, and quality of life.

Massage Therapy And Breast Cancer Treatment

Massage can be a wonderful way to connect with the body after the physical and emotional demands of treatment.

• Muscle tension and chronic painSurgery, radiation, changes in posture, scar tissue, and protective movement patterns can contribute to ongoing discomfort.

• Relaxation and stress reductionGentle, therapeutic touch can help encourage relaxation and provide a much-needed opportunity to slow down.

• Body awareness and comfortA thoughtful, trauma-informed approach to bodywork can provide a supportive space for staying connected or reconnecting with the body.

• Post-treatment musculoskeletal painThe SIO-ASCO guideline notes that massage can be helpful for chronic pain following breast cancer treatment.

Specialized care matters

Massage during or after cancer treatment should be appropriately modified. Deep or intense pressure should not be applied over cancer lesions, enlarged lymph nodes, surgical areas, or other areas where it may be unsafe.

At Moon Brook Medicine, the goal is always to meet the person in front of us and adapt care to her current needs and stage of treatment.

Breast Health Begins With Everyday Habits

There is no single food, supplement, treatment, or lifestyle practice that can guarantee prevention of breast cancer. But we can make choices every day that support metabolic health, hormone balance, healthy inflammation levels, cardiovascular health, and overall resilience.

1. Move your body

Regular physical activity is associated with a lower risk of breast cancer. The American Cancer Society recommends 150–300 minutes of moderate activity or 75–150 minutes of vigorous activity each week, along with reducing prolonged sedentary time.

That doesn't have to mean an intense workout. Walking, hiking, strength training, yoga, dancing, cycling, and other activities you actually enjoy all count.

This fall, take advantage of Vermont's beautiful walking weather!

2. Build your meals around plants

Think colorful and varied:

• Leafy greens

• Cruciferous vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts

• Berries and other whole fruits

• Beans and lentils

• Whole grains

• Nuts and seeds

• Extra-virgin olive oil

• Herbs and spices

  
  

The American Cancer Society recommends an eating pattern rich in vegetables, fruits, whole grains, and legumes while limiting highly processed foods, sugary beverages, and processed and red meats.

3. Don't forget fiber

Fiber supports digestive health, blood sugar regulation, and a healthy gut environment. A simple goal is to include a source of fiber at every meal including vegetables, berries, beans, lentils, chia seeds, flax, nuts, seeds, or whole grains.

4. Be mindful of alcohol

Alcohol is an established cancer risk factor, including for breast cancer. The American Cancer Society states that it is best not to drink alcohol; for women who choose to drink, the recommendation is no more than one drink per day.

For women who are particularly concerned about breast cancer risk, reducing or eliminating alcohol is one meaningful lifestyle choice to consider.

5. Support a healthy weight

Maintaining a healthy weight and avoiding excess weight gain—particularly after menopause—is associated with lower breast cancer risk.

Rather than focusing on restrictive dieting, think about building sustainable habits: nourishing foods, regular movement, adequate sleep, stress management, and consistent meals.

6. Know your personal risk

Family history, genetics, age, and other factors can influence breast cancer risk. Know your family history and discuss your individual screening needs with your healthcare team. Regular screening and early detection remain important parts of breast health.

A Fall Recipe for Breast-Healthy Nourishment

Roasted Butternut Squash & Lentil Harvest Bowl

This beautiful fall bowl combines fiber-rich lentils, colorful vegetables, healthy fats, and warming seasonal spices.

Ingredients

For the bowl:

• 1 small butternut squash, peeled and cubed

• 1 cup cooked green or French lentils

• 2 cups chopped kale

• ½ red onion, sliced

• 2 tablespoons extra-virgin olive oil

• ½ teaspoon turmeric

• ½ teaspoon ground cumin

• ½ teaspoon cinnamon

• Salt and freshly ground black pepper

• ¼ cup pumpkin seeds

• ¼ cup pomegranate seeds

• Fresh parsley or cilantro

  
  

Lemon-Tahini Dressing:

• 3 tablespoons tahini

• Juice of 1 lemon

• 1 small garlic clove, minced

• 2–4 tablespoons warm water

• Pinch of salt

  
  

Directions

1. Preheat oven to 425°F.

2. Toss the butternut squash and red onion with olive oil, turmeric, cumin, cinnamon, salt, and pepper.

3. Roast for approximately 25–30 minutes, turning once, until tender and lightly caramelized.

4. While the vegetables roast, prepare the dressing by whisking together tahini, lemon juice, garlic, salt, and enough warm water to reach your desired consistency.

5. Massage the kale gently with a small amount of olive oil and lemon juice to soften it.

6. Layer kale, lentils, and roasted vegetables in bowls.

7. Top with pumpkin seeds, pomegranate seeds, and fresh herbs.

8. Drizzle with lemon-tahini dressing.

   
   

Why we love it:Butternut squash and kale provide a beautiful variety of plant nutrients, lentils add fiber and plant-based protein, pumpkin seeds provide minerals and healthy fats, and pomegranate adds a bright burst of flavor and color.

This October, Think Beyond Awareness

Here's to nourishing your body, calming your nervous system, staying active, and making your health a priority this fall.

With warmth,

Dr. Dalite SancicMoon Brook MedicineRutland, Vermont