Because the Big C is a Real B, Y’all

“Can you tell me about the lifestyle changes you have made since you found out you had cancer? “

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Oh man, that’s a question I bet I’ve been asked a thousand times in the past few years. And the hard truth is that healing and disease prevention go far beyond swapping out your shampoo. I really wish it were that easy.

Sometimes I’ll answer this type of question with, “Alright sister, buckle up, because we’re going about this in a long-story-long kind of way…” and I’ll dive right into ALL of it. Other times, I’ll just say, “One change at a time, one day at a time… I’ll send ya some links.”

Regardless of where I am mentally when that question finds me (and the varying energy levels I can have for this topic), I truly do always want to help people navigate this terrain which can feel too vast and too daunting when first traveling it.

If you know me in any capacity, you know this to be true: I love to learn, and I love to teach… especially if I think it’s something that could better lives.

But man, this particular subject can be a beast on both fronts.

I can’t tell you how many times I’ve tried to write this particular post. I think it’s the teacher in me that’s actually gotten in the way.

It’s like I have felt this duty, this responsibility, to write it in a certain way. I thought that it needed to be a fully sourced document–stacked with PubMed links for large randomized, triple-blind, placebo-controlled studies, loaded with quotes from respected physicians and researchers…a well-articulated presentation of strong scientific evidence. I felt compelled to write a thing so solid it would prove to you that I know what I’m talking about.

But I’ve decided… this just isn’t going to be that.

Firstly, I’m not a doctor, and nothing I share here is intended to be medical advice.

Secondly, I have spent countless hours diving into the body of research around this disease, but there ain’t gonna be a works cited page here, baby.

While I wouldn’t share this information unless I was confident, my minutes are more precious to me now than ever, and my research-paper-writin’ days are over.

So I’m officially letting myself off the hook, and you are welcome to take what you want from this, or just leave it all behind. I just know that life is so busy… until cancer MAKES you pay attention to all of this. And I surely don’t want that to be the case for you.

I believe that most people want to learn and make these changes, but they simply just don’t have the time or energy to do their own research. Still, I always encourage everyone to look into things for themselves and make their own choices.

Thirdly, and I want to be crystal-clear on this point, nothing I ever say (here or in life) is meant to place blame on cancer patients and survivors. I am, however, placing blame on a system which does not provide its patients with the preventative education we all deserve.

A person can absolutely do all the right things and still get cancer. I could lead a much cleaner life than I’m living now and still have a recurrence.

We need to enjoy our lives, not live by a set of stifling boundaries that suck all the joy out of it. However, I take responsibility for the choices I made that I knew were not contributing to my health, and I do my best now to create a balance out of all I’ve since learned.

I have spent the last few years trying to understand what’s real (SO much conflicting information out there), what’s been buried, and why our medical system so often defaults to quick scribbles on a prescription pad rather than desiring to search for what’s actually causing and fueling the thing in question.

I love my doctors. I am so, so thankful for the modern medicine which is healing me. And I believe in science, absolutely yes, but I also believe there is a deep systemic issue in the medical community which often fails to address root cause.

I won’t spend much time on this next part because I think most of you reading these words already know my story, but the quickest summary is this…

I got the Big C, and let me just tell you… she was a Real B.

And I’m not talking bra sizes here, ma’am.

I was 36, had three small kiddos, and was completely blindsided by my diagnosis. I am still in active treatment (on year four of endocrine therapy), but after completing the trifecta of surgery/chemo/radiation in 2021-2022, I have since had no evidence of residual disease. Thank you, God.

Fingers, toes, and eyes crossed…I pray every day that it’ll stay that way.

If you haven’t read any of the articles I wrote at the beginning of my cancer journey, you may want to pause here and jump back to these oldies for a more in-depth look at how I discovered my cancer, and why it’s imperative we educate ourselves about the very real environmental risk factors we face every single day : Cancery Booby-Doos and Welcome to Crunchy Town.

There are lots of statistics in those (and the others I wrote back then)… and yes sir, I do love a good statistic. And because I can’t help myself, I’ll throw just one more out here before I move on to the nitty-gritty of it.

Almost always, the first question people asked when I was diagnosed was, “Does it run in your family?” Nope. And my genetic testing was normal.

You do NOT need to have a family history to get cancer (even before your 25th birthday). Only about 5-10% of ALL cancers, including breast cancer, stem from an inherited genetic mutation. The vast majority of these are environmental; caused by a culmination of stress, physical inactivity, hormonal imbalances, exposure to toxic chemicals including endocrine disruptors and more.

And I don’t tell you that to scare you…au contraire, mon ami! That piece of information should feel empowering.

It means our choices matter, and when it comes to cancer…this fact puts us squarely back in the driver seat of our lives, rather than mercilessly dangling from the rear bumper– a hostage to our own genes. We can DO something about it… we can do lots of somethings.

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Four years ago this week, my babies and my sisters gave me the haircut of the warrior.

And four years later, I’m still here. Still silly. Still growing (both my hair and my heart).

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Now let’s get down to business.

“So Summer, what is it that I should know and can change?”

Oh, I’m so glad you asked.

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NUTRITION

You should flood your body with plants as often as you possibly can.

Plants are loaded with antioxidants, fiber, and phytochemicals that fight inflammation and oxidative stress in the body. Their benefits are innumerable; a real gift from God.

But listen y’all, food fear mongering is a real thing. And this is one of the most difficult areas for me to talk about because I know a person’s relationship with food is sacred and can be fragile (so I decided to get it out of the way first). I’m not here to feed into diet culture and demonize Milk Duds, because honey, if you ask me–Milk Duds are the Lord’s work, too.

I started juicing over two years ago (this is not replacing anything– it’s a supplement to my nutrition). Most days, I also have a smoothie with lunch because it’s an easy way for me to fuel my body (recipes for both will be linked at the end of this article).

If I prep these things (including salads and sliced fruit) on Sundays, I will have them already made and can easily grab them (instead of something convenient and packaged). Do I always adhere to this? Absolutely not. I do my best. But I know I FEEL my best when I’m fueling my body.

And really, we can use common sense about these things. I think we all know that processed foods shouldn’t be a main staple in our diet. Try to eat whole foods when you’re able. I would definitely encourage people to limit or skip processed meats like deli meat and bacon as they can be particularly carcinogenic, but if you’re like, “Lady, back up off my BACON”… I get it. Just maybe, moderation? Organic produce is a better choice than conventionally grown (prioritize buying organic for the EWG’s Dirty Dozen if you’re able), but any vegetable is better than none. I also recognize that much of what I recommend comes from a place of immense economic privilege.

If you can’t buy organic, consider soaking them in a mixture of white vinegar, baking soda, and water. Let them air dry before storing in mason jars. It’s not a perfect cleanse, but it’s helpful and also can preserve their shelf life.

Cruciferous veggies are tiny, little powerhouses… broccoli, kale, cauliflower; load up on these guys often. Other anti-cancer foods include carrots, celery, berries, garlic, onions, flax, organic soy and more. Aim for 8-10 servings a day. I know, it does sound like a lot; but if you make smoothies regularly, you’ll be shocked how it adds up.

Some great sources of plant protein are pumpkin seeds, edamame, lentils, hemp hearts, flax seeds, beans, oats, nuts, etc.

All of this is about balance. You want to enjoy your life… and eating is a big (and super duper important) part of living. I like to focus on fueling my body with the really good stuff as often as I can. I focus more on trying to include foods in my daily life that I know are working FOR my body rather than obsessing and stressing over the things I eat that aren’t. Because yes, I’m absolutely eating those too.

If you are healing your relationship with food and are in need of a dietitian who specializes in an intuitive-eating approach but is also cognizant of the information I shared above, I know a really great one. ::::shameless plug for my awesome sister:::: You can find her website here: CWW Nutrition

DETOXIFICATION & ENVIRONMENT

Ditch the toxic household and personal care products.

These companies are profiting off of making you slowly sick, and they DO NOT CARE. Most household and personal products contain endocrine disrupters (like phthalates and parabens). Women and girls are particularly at a higher risk from the greater amounts of skincare/makeup/personal care products they use during their lifetimes.

If it’s not cancer, you could end up with an autoimmune disease, neurological disorder, reproductive issues, etc. Truly, this is one of those things where I’m like… no, hard stop. It is unconscionable what is allowed in our products despite the vast amounts of data which shows just how damaging these chemicals are for us when used repetitively over time.

I know this part can feel overwhelming, but when you run out of a product, just buy a better alternative. I also have a page dedicated to my favorite product swaps which will also be linked at the end of this article.

Slowly, your efforts will result in reducing your toxic load. It’s impossible to live in a toxic-free environment (and super stressful to even try), but these are simple things to change and rarely are they much more expensive. But you know what IS expensive? You do know. I don’t even have to say it.

Switch to fragrance-free products across the board. Fragrance is an industry catch-all term that gives companies a loophole to avoid disclosing the toxic chemicals they use.

Attitude Living is a company I often recommend because it’s a one-stop shop for so many personal and household products (all EWG verified). You will find many of their products on my shop page.

Use Glass, Not Plastic

This one is pretty self-explanatory. Plastics can leach forever chemicals (phthalates and BPA) which can mimic estrogen in the body. Store food in glass containers. Never ever microwave plastic. Ditch plastic water bottles for glass or stainless steel.

Cook Safer

Ditch your non-stick cookware for stainless steel or cast iron. These are the safest options. There are a couple companies like GreenPan and Caraway that make better non-stick options; but stainless & cast iron are safest.

Filter Your Water

And I absolutely don’t mean the water filter on your refrigerator. Our water, sadly, is loaded with lead, chlorine, and trace pharmaceuticals. Use a high-quality water filter like Truly Filtered, Aquatru, or Berkey. We have the Truly Filtered under-the-sink system. It was a big investment initially (and we have to replace the filters annually), but it means that my family pays less than two dollars a day for clean drinking water. If you’re financially able, a whole-house system would be the dream… if all of these are too steep, consider a Truly Filtered pitcher or on-counter option. Black Friday is a great time to make these investments (Air Doctor mentioned below also has a Black Friday special).

Move Your Booty

Movement is medicine. And guess what? You get to CHOOSE how to move. Do not punish yourself with exercise that you hate. If you hate Crossfit, don’t do Crossfit. If you hate riding bikes, don’t ride bikes. If you hate Zumba, well, you’re wrong. But the point is that you can do something you enjoy and get the added benefit of it being good for you.

My oncologist told me the best and most thorough forms of exercise (which are also easiest on the body and its systems) are walking and yoga. Add in a little dancing and some morning-trampoline-bouncing, and that’s my regimen! Nothing fancy. Nothing hardcore. Just simple, joyful movement.

Regular exercise (recommended 30 minutes a day, 5 times a week) lowers insulin levels, estrogen, and overall inflammation. You got dis, sister.

…And Move Your Lymph

This one is really important, too. Your lymphatic system’s job is to take out the trash, and a clogged system means that your trash ain’t moving. I do something called the Big Six to help activate these lymph nodes and help them drain properly. It takes mere seconds out of your the day. I do it right before I walk the dog, rebound, or do yoga. Watch this video to see how to accurately perform the Big Six (the order in which you massage matters): HERE

And this is another great video. I often follow along with these exercise to stimulate lymphatic drainage at the beginning of any exercise (or even just before doing housework): HERE

Dry brushing, rebounding (I bounce on our mini trampoline most mornings for 10 minutes), lymphatic massage, and adequate hydration (I try to drink at least 84 oz of water a day out of a NON-plastic bottle) are all super helpful in aiding the lymph flow. Most Americans are chronically dehydrated, so adding a good electrolyte powder to one drink a day is helpful.

Also ladies… some studies suggest underwire bras can also restrict lymph flow. And what’s a better excuse than that to ditch them once and for all?!

The Air in There

If you’re able, invest in high-quality air purifiers. Air Doctor has True HEPA and activated carbon filters. It is not cheap, but it’s the best. Other reputable brands are AustinAir, Levoit, and BlueAir.

Indoor air can be 2-5 times more polluted than outside. Open your windows often (daily if you can). Scatter houseplants throughout your home– spider plants, snake plants, rubber plants, pothos, and peace lilies are especially good at filtering toxins. You would have to have a jungle-level amount of potted plants to do it all on their own though. But, they’re an especially pretty part of the overall plan.

Use non-toxic cleaning products. Again, you can find them on my page. We LOVE Force of Nature in our house.

Test for radon if you haven’t.

Eliminate synthetic fragrances! Get ’em out of there.

Air fresheners, dryer sheets, perfumes, candles– they often contain formaldehyde and phthalates. Switch to fragrance-free or ones scented by essential oils. Skip aerosol sprays and plug-ins. If you won’t give up candles, don’t use paraffin ones which have carcinogenic compounds. 100% beeswax or soy with cotton wicks would be safer choices.

Surprisingly, dryer sheets can be one of the most toxic things in your home. Swap them for wool dryer balls with drops of essential oils. Or just skip them all together and get a detergent that is scented with essential oils (like Attitude Living).

Ventilate kitchens and bathrooms. If you can’t, open the windows in these rooms often.

MENTAL AND EMOTIONAL WELLNESS

Manage Your Stress, Honey

Now this one is the pot calling the kettle black, and I fully acknowledge it. I still struggle with this daily. However, I KNOW that chronic stress will kill me (and you) quicker than any of the aforementioned factors.

But life IS stressful, y’all (especially when you’re dealing with cancer and its aftermath). I had well-meaning people tell me during my illness that worrying was an afront to God, and I just needed to hand my worries over.

Now listen, Sheila… I love Jesus. I do. I be talking to him about my worries alllll the time. But I also need to tell my therapist. She’s an Earth-Angel, and guys, it’s 2025. You need your very own Earth-Angel-of-a-Therapist.

We’re done with mental health stigma ’round here. We’ve all got stuff. Childhood stuff, relationship stuff, trauma stuff… and I TRULY believe that if we don’t heal those things and learn coping skills for all the inevitable hardships that life will bring, it festers. Pain and unresolved anger fester on the inside until they make you pay attention (maybe in the form of a tumor…. just sayin’.)

I was under a significant amount of stress in the few years before my diagnosis, and I was not making enough time for my mental health. I was depleted, and I will forever believe that it contributed to my disease. Prayer, meditation, therapy, journaling, EMDR, faith, and forgiveness… take the time to heal your stuff, friends. It matters.

And if you are in need of your own wonderful therapist, I also happen to know one of those! ::::shameless plug for my other awesome sister::::: Message me for her info 🙂

HORMONE HEALTH

Boozin’ for a Bruisin’

That’s right. This is the one that no one wants to hear, but I will die on this hill. Well, actually I’m trying not to die, so nix that.

BUT, you could have knocked me over when my MD Anderson oncologist first explained to me exactly how poisonous and carcinogenic alcohol is in the body.

Research increasingly supports the idea that there is NO safe amount. Even low levels (1 to 2 drinks per MONTH) can drastically increase your risk for developing seven different types of cancer in your lifetime (as well as a host of other diseases including Alzheimer’s).

The number one risk factor for breast cancer recurrence… yep, it’s the booze. It is a group one carcinogen (in the same class as asbestos and tobacco). Any potential benefit (like resveratrol from red wine) can be achieved from eating grapes without the negative impact. It doesn’t matter if the alcohol you’re drinking is organic because it’s the ethanol that is the criminal in this crime drama (and every alcoholic beverage contains ethanol). The Lancet Study found that “the level of alcohol consumption that minimizes health loss is zero”.

I know this is an unpopular opinion, and I also know a lot of survivors still regularly drink… but out of everything I learned, it is the one thing that I most wanted to ignore, but I just could not get past it.

However, I’m sure a drink on a special occasion, maybe a few times a year, isn’t going to hurt anything. But I have found that after I got used to it, I have just as much fun as I did before, and I feel a heck of a lot better. This is a super personal choice, and you do you, Boo.

But just know that too much of a “good” thing could possibly one day turn out to be a cancery thing.

BE YOUR OWN ADVOCATE… always.

Know your body and don’t skimp on monthly self-exams. Don’t write off little changes, either. If your doctor says a screening is not needed, don’t take no for an answer if your gut tells you otherwise.

Who cares if you’re seen as a difficult patient? I’ll take difficult over dead any day.

I was a young mom with no apparent symptoms and cancer had been growing in my body for YEARS. A baseline mammogram (and the wonderful friend who encouraged me to have it) saved my life… love you, Sara.

Often by the time you are symptomatic, the cancer is in its later stages. Spread beyond repair. Early detection saves lives. Period.

Breast cancer can appear as a lump or a mass (we all know this), but this includes the collarbone and armpit areas too. One breast may suddenly appear fuller than another. You can have swelling in the breasts or armpits without the presence of a noticeable lump. Dimpling and puckering of the skin are other possible symptoms. You can have redness, scaliness, or thickening of the breast skin or nipple. If you have an inversion of a nipple that wasn’t there before– you need to have a scan. Itching, burning, rashes, discharge, hot to the touch… all of these things need to be checked out immediately.

And again, like me, you could have no symptoms at all. No red flags… which is why routine exams and screenings are not things that should get put on the backburner while you have other more pressing orders of business to attend to.

After all, your health is your most important business.

Okay, if you’re still with me… you just completed your very own anti-cancer crash course. You Go, Glen Coco! It’s not an all-encompassing list, but it’s a good place to start.

I have dedicated my life to education: the education of my own children (from math facts to flossing teeth), the education of the kiddos I teach outside of my home, and now, unexpectedly, this type of education which I’m lucky enough to be alive and able to share.

I tell my kids all the time that my goal is to help them become life-long learners because you’re never finished. And that’s what this is. We are all still learning, all the time.

I am a middle-of-the-road-semi-crunchy-kind-of-survivor. I don’t claim to do everything perfectly, and I still do things every day that probably aren’t great for my health. But I have to live, and I can’t worry about every. single. thing. No one can. But, these small changes can make a difference, hopefully helping us all to lead longer, fuller, healthier lives… one choice at a time.

Thank you for allowing me to share this information with you. My prayer is that it lands with someone who needs it.

Below is the link to the page where I have shared many of my favorite “better” options. You will also find gift suggestions for cancer patients, as well as my juice & smoothie recipes. Enjoy!

If you found any of this helpful today, please share it with someone you love.

Happy summer, friends! Take care of yourself…and your booby-do’s.

All my love,

-SWW