How To Outsmart Breast Cancer: Part 2

According to an article in the October 2010 issue of Good Housekeeping magazine, 38 percent of breast cancer cases could be prevented with diet, exercise, and weight control. Yesterday's blog hit on watching weight gain, incorporating certain veggies in your diet, taking vitamin D, and avoid excess hormones. Today we will look at 5 more tips on preventing breast cancer.

5. Back away from the bar: The reality is that the more alcohol you consume, the greater your odds of getting breast cancer possibly because it raises estrogen levels. The consensus among health groups is to limit consumption to one drink or less per day.

6. Race for the prevention: Being physically active, it turns out, could be the single best thing you can do to protect your health. For a start, regular aerobic activity for 30 minutes a day, five days a week. This will help control weight, but it also acts directly on body chemistry to lower levels of circulating insulin and estrogen.

7. And keep on going: Surviving and thriving after diagnose may also depend on stepping up the pace. In a review of six studies involving 12,000 breast cancer patients, researchers found that regular exercise could reduce disease recurrence by 24 percent, breast cancer deaths by 34 percent, and overall deaths by 41 percent.

8. Don't miss mammograms: When government-sponsored task force announced last year that it didn't think there was enough evidence to subject women in their 40s to regular mammograms, and that women in their 50s could be screened every other year. A major 2009 study reported that three-quarters of breast cancer deaths occurred among women who did not undergo regular screening.

9. Assert your individuality: Public health guidelines focus on the population as a whole, but to protect your health, you need to get specific. You may need a stepped-up screening schedule if, for example you've ever had a breast biopsy (even if benign). Likewise, if you are at increase risk due to family history, you may need more frequent exams or screenings with MRI. Make sure your doctor knows your family history (father's as well as mother's).

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How To Outsmart Breast Cancer: Part 1

According to an article in the October 2010 issue of Good Housekeeping magazine, states that no matter what age you are now, or what generation you belong to, it's not too early, or too late, to take steps to avoid the disease. Below are steps 1-4 that make a difference from eating the right vegetables, to taking the correct supplements.

1. Watch out for weight creep: If you could still fit into your high school prom dress (with Spanx, if necessary), you're in good shape in more ways than one. Woman who have gained between 21 and 30 pounds since age 18 have a 40 percent increase risk of breast cancer compared with those who have put on five or fewer pounds, an American Cancer Society study found.

2. Embrace cauliflower: Recent research seems to show that adopting a pattern of eating that includes lots of fruits and vegetables is beneficial. When Colorado State University scientist took a second look at the famed Singapore study, the research that initially pointed to the Asian-style diet found that even among Chinese women, those who ate more "vegetable-fruit-soy" diet had a lower risk of breast cancer than woman whose plates contained less of these. The veggies that seemed to to the most good: cabbage, broccoli, cauliflower, Brussels sprouts, and kale.

3. Swallow a super supplement: In a Canadian study involving more than 6,000 women, those who reported taking a daily dose of vitamin D were 24 percent less likely to develop breast cancer. The science is not definitive, but evidence is growing that women with adequate vitamin D blood levels have a lower risk of breast cancer than those whose levels are below normal.

4. Avoid excess hormones: Most women are aware that hormone therapy has been linked to a higher risk of breast cancer. But studies have also found that birth control pills raise your chances slightly, at least while you're actually on the Pill (the risk starts to go down when you stop taking it; after 10 year, it's the same as it would be if you'd never been on the Pill).

Stay tuned for tomorrow because there will be 5 more preventive measures you can take to help in the battle against breast cancer. We as women and mothers must take care of our health for the sake of the family. By the way, men are known to get breast cancer too.

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Two Tests You Need!

I have a birthday next month, and it is hard to believe that I am getting older.  I finally decided to get my health and weight under control.  So, in October 2011, I joined Weight Watchers.  I am determined to change the way I eat and not to return to my bad eating habits.  I went for a complete check-up and found that not only my blood pressure is high but my cholesterol was elevated.  This made my getting my diet under control even more important.  In just four months, I have lowered my cholesterol from 237 to 204.  The doctor told me I no longer have to go on cholesterol medication.  I still am controlling my blood pressure with medication, but once again determined to get that under control with diet and exercise.  I have lost 25 pounds and looking forward to losing 25 more. 

Below are some interesting tips from an article in the February 2012 issue of Good Housekeeping magazines about checking your cholesterol and blood pressure. 

Cholesterol Check

How often should you have your cholesterol check?  At least every five years, more frequently if you're over 50 (45 for men)  or have any heart risk factors like a family history of the disease, diabetes, high blood pressure, being overweight, or smoking.

Make it reliable - While you can pop over to a local health fair, you may get only your total reading, not the breakdown of bad LDL and good HDL cholesterol levels or triglycerides.  Also, even if you're given a breakdown, your LDL and triglyceride readings may not be reliable if you haven't fasted for the previous nine to 12 hours.

Blood Pressure Measurement

How often should you take your blood press?  At least every two years, and more frequently if your pressure goes above 120/80.

Make it more reliable and take it yourself.  Then discuss your readings with your doctor before starting any treatment.  In a recent Spanish study of 8,295 patients, more than one-third of those thought to have hard-to-treat high blood pressure were actually suffering from "white-coat hypertension," pressure-raising anxiety triggered by the medical surroundings. 

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Vitamin D

According to an article from the February 2012 issue of Good Housekeeping magazine, a new review of 75 studies found that not getting enough of the sunshine vitamin raises your chances of a heart attack and ups many cardiovascular risk factors, including high blood pressure, general inflammation, and metabolic syndrome (a triple whammy of hypertension, high triglycerides, and extra weight around your middle). You can get D from sun exposure, but depending on your skin tone and how far north you live, that can be tough in winter months (plus, too much sun ups your risk of skin cancer, and wrinkles).

Getting vitamin D from food is also a challenge - fortified milk, fatty fish, and eggs are recommended sources.  Most of us will have to rely on supplement to meet the goal of 600 IU a day set by the Institute of Medicine, or the higher amount - 1,000 IU - that many other experts advise.

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Just Say No.....to Soda

According to an article in the February 2012 Good Housekeeping magazine, sugary drinks aren't on any one's good-health list, but in data reported last November, researchers noted that sweet sodas are particularly risky for women.  A University of Oklahoma study of 4,166 women, age 45 and over, found that those who drank two or more sugar-sweetened beverages a day were nearly four times as likely to develop high triglycerides, as those who drank one or fewer.  They were also more likely to add to their waist sizes and develop impaired glucose levels, setting themselves up for diabetes.  The researchers aren't sure why females are harder hit than males, but it may be as simple as calories, because women need fewer, two sodas make up a greater proportion of their daily calorie intake.  But don't wait for the definitive why: women should quench  thirst with water or unsweetened iced tea, and get your fizz from seltzer (add a spritz of lemon or lime if you like a little favor.

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Coffee Perks

How much coffee do you drink everyday? Is coffee bad for your health? Kerri-Ann Jennings, M.S., a registered dietitian and associate editor of nutrition for EatingWell magazine wrote an article about 5 health reasons to not quit coffee.

1. Coffee is good for the heart. People who drinks coffee of 1 to 3 cups a day have lower rates of stroke than non coffee drinkers, an effect linked to coffee’s antioxidants. Coffee is the biggest source of antioxidants in American diets for it has more antioxidants per serving than blueberries. These known antioxidants help suppress the damaging effect of inflammation on arteries. Immediately after drinking coffee, blood pressure and heart rate are elevated but over the long term, antioxidants activate nitric oxide causing the widening of vessels and eventually lower the blood pressure.

2. Coffee diverts diabetes. One of coffee’s antioxidant called chlorogenic acid and quinides play another role in boosting your cells’ sensitivity to insulin, the hormone that helps regulate blood sugar. Studies revealed that people who drink 4 or more cups of coffee each day may have a lower risk of developing type 2 diabetes. Other studies have shown that caffeine can blunt the insulin-sensitivity boost, so if you do drink several cups a day, try mixing in decaf occasionally.

3. Coffee is good for the liver. According to some research, the more coffee people drink, the lower their incidence of cirrhosis and other liver diseases. One analysis of nine studies found that every 2-cup increase in daily coffee intake reduced liver cancer risk by 43 percent. Again, it’s those antioxidants—chlorogenic and caffeic acids—and caffeine that might prevent liver inflammation and inhibit cancer cells.

4. Coffee boosts brain power. Studies suggest that drinking between 1 and 5 cups a day may help reduce risk of dementia, Alzheimer’s disease, and Parkinson’s disease. Coffee’s antioxidants may ward off brain cell damage and help the neurotransmitters involved in cognitive function to work better.

5. Coffee can alleviate headaches. Studies show that 200 milligrams of caffeine which is the approximate amount in 16 ounces of brewed coffee, provides relief from headaches and migraines. Though how caffeine relieves headaches isn’t clear yet, scientists do believe that caffeine boosts the activity of brain cells, causing surrounding blood vessels to constrict. According to Robert Shapiro, M.D., Ph.D., associate professor of neuroloy and director of the Headache Clinic at the University of Vermont Medical School, the constriction of the blood vessels helps to relieve the pressure that causes the pain.

With these five good reasons, it doesn’t mean coffee doesn’t have any pitfalls. Some people may be caffeine sensitive and may get jittery or anxious after drinking coffee. Habitual drinkers usually develop tolerance to caffeine that eliminates this problem. Coffee can also disturb sleep, especially to the elderly. Cutting some caffeine and drinking coffee earlier in the day can curb this effect. Finally, unfiltered coffee can raise LDL cholesterol, so always use a filter when preparing coffee for health reasons.

So if you like coffee and can tolerate any dose of caffeine, enjoy it….without the guilt.

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The Key To A Flatter Belly

According to an article in the October 2011 issue of Good Housekeeping magazine, high fiber diets may blast away visceral fat, the health-threatening stuff that lies deep beneath the pudginess.  Using CT scans to measure fat at the beginning and end of a five-year study period, researchers at Wake Forest University School of Medicine found that people who ate more soluble fiber, (10 grams a day was the magic number), gained less dangerous belly fat than those who didn't. Exercise helped even more.  Beyond the belly-fat link, fiber is a great weight-loss weapon because it helps fill you up.  How to get to 10 grams: Start your day with a cup of cooked oatmeal and a large chopped apple; have a sandwich made on whole wheat bread for lunch; a quartered orange for a snack and a cup of cooked broccoli as a side with dinner.  Other soluble-fiber stars: dried beans, peas, and prunes.

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Move for the Cure

According to an article in the October 2009 issue of Good Housekeeping magazine, if you're not getting enough exercise, it can be bad for your health.  Not only do regular workouts cut your risk of breast cancer, but if you do develop the disease, having been active also substantially lowers the chances of the cancer's recurring.  The numbers are impressive: Physical activity reduces your odds of getting breast cancer by up to 30 percent, a review of 62 studies recently reported.  As for a better prognosis, in a study of 1,225 women diagnosed with breast cancer (mean age: 56), those who had previously logged an average of at least 3.9 hours of moderate-intensity exercise per week were 34 percent less likely to have their cancer return or spread than the women who had been the least active (clocking less than 1.4 hours a week of physical activity.) "Other studies show that it's important to keep moving after a diagnosis, too," says lead author Christine Friedenreich, Ph.D., of Alberta Health Services in Canada.  "Exercise can help you avoid gaining weight, which improves your chances of survival."

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