October is Breast Cancer Awareness Month. I believe this is an important topic to cover. I have had several clients who have survived breast cancer, and a few who have been diagnosed this year. Two of the keys to surviving any cancer is diet and exercise. According to the American Cancer Society, every two minutes, a woman in the United States is diagnosed with breast cancer. About one in eight 8 U.S. women (about 12 percent) will develop invasive breast cancer over the course of her lifetime. In 2016, an estimated 246,660 new cases of invasive breast cancer are expected to be diagnosed in women in the U.S., along with 61,000 new cases of non-invasive breast cancer. More women are diagnosed with breast cancer than any other cancer.Breast cancer in men is rare. Less than one out of 100 cases of breast cancer occurs in a man. It develops in the small amount of breast tissue found behind a man’s nipple. An estimated 2,350 new cases will be diagnosed in men. The major problem is that breast cancer in men is often diagnosed later than breast cancer in women ó men could be less likely to be suspicious of something strange in that area. Also, their small amount of breast tissue is harder to feel, making it harder to catch these cancers early. It also means tumors can spread more quickly to surrounding tissues.Symptoms of Breast Cancer in women (visit http://ww5.komen.org/BreastCancer/WarningSigns.html)
- A lump in the breast or underarm; this is often the first apparent symptom of breast cancer. Lumps associated with breast cancer are usually painless, although some may cause a prickly sensation. Lumps are usually visible on a mammogram long before they can be seen or felt.
- Swelling in the armpit
- Pain or tenderness in the breast
- A noticeable flattening or indentation on the breast, which may indicate a tumor that cannot be seen or felt
- Any change in the size, contour, texture or temperature of the breast ó a reddish, pitted surface like the skin of an orange could be a sign of advanced breast cancer.
- A change in the nipple, such as a nipple retraction, dimpling, itching, a burning sensation or ulceration.
- Unusual discharge from the nipple that may be clear, bloody or another color; marble-like area under the skin
Symptoms of breast cancer in men are similar to those in women. Most male breast cancers are diagnosed when a man discovers a lump on his chest. But unlike women, men tend to delay going to the doctor until they have more severe symptoms, like bleeding from the nipple. At that point, the cancer may have already spread.Diet is thought to be partly responsible for about 30 to 40 percent of all cancers. No food or diet can prevent breast cancer. But some foods can make the body the healthiest it can be, boost the immune system and help keep your risk for breast cancer as low as possible. Research has shown that getting the nutrients you need from a variety of foods, especially fruits, vegetables, legumes, and whole grains, can make you feel your best and give your body the energy it needs:
- Eat plenty of fruits and vegetables (more than five cups a day)
- Limit your fat intake (30 grams of fat per day)
- Mix up your protein options
- Add healthy choices to your diet
- Avoid white sugar, flour, rice and potatoes
Exercise is like a whole-body health tonic, impacting you down to the cellular level. It reduces your risk of many different chronic diseases, including the second leading cause of death in the U.S. ñ cancer. There are a number of reasons why exercise is an effective anti-cancer tool. Exercise drives insulin levels down; controlling insulin levels is one of the most powerful ways to reduce the risk of cancer. It’s also been suggested that apoptosis (programmed cell death) is triggered by exercise, causing cancer cells to die. Exercise also improves the circulation of immune cells in your blood. The better these cells circulate, the more efficient your immune system is at defending itself against infections and diseases like cancer.
- Five hours of exercise a week lowers your breast cancer risk.
- Past and present research suggests exercise might reduce risk of breast cancer by 30 to 40 percent.
- Exercise should be a standard of care for cancer patients.
Exercise can not only help slash the risk of cancer, it also helps cancer patients recuperate faster and diminishes the risk of recurrence. It is recommended that all patients getting cancer treatment engage in moderate-intensity exercise for two and a half hours every week. According to Ciaran Devane, chief executive of Macmillan Cancer Support, “Cancer patients would be shocked if they knew just how much of a benefit physical activity could have on their recovery and long-term health; in some cases reducing their chances of having to go through the grueling ordeal of treatment all over again.îGet moving, you need three days of strength training, three days of cardio and 30 minutes of walking every day.You are always welcome to come by and discuss anything you may agree with or disagree with in my articles. I am always open to new ideas.
Healthy lifestyle = eating a healthy diet + getting 30 minutes a day of exercise (two to three days of strength, same with cardio) and seven days of walking (10,000 steps goal) + drinking 64 ounces of water + six to eight hours of sleep.Stay tuned next month for more hints.
Jenni MathewsDisabled American VeteranFalcon Curves Owner 719-494-2000
