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Every Woman Needs To Know This Professional Advice on Preventing Breast Cancer

Every Woman Needs To Know This Professional Advice on Preventing Breast Cancer

While we may not know what causes breast cancer exactly, we are privy to some pretty easy treatments and lifestyle changes that can prevent breast cancer. In this article, we’re covering 10 pieces of professional advice that will help you and/or the women in your lives reduce the risk of being diagnosed with breast cancer and live healthier lives. The best part is that this advice comes directly from health professionals. Take a look:

1. Perform monthly breast self-exams.

One of the most common ways to prevent breast cancer, self-exams can be done in the shower, lying down or in front of the mirror. If you feel a lump or are just unsure of what you’re examining, it’s best to schedule a mammogram with your physician.

“Forty percent of diagnosed breast cancers are detected by women who feel a lump, so establishing a regular breast self-exam is very important.” – John Hopkins Medical Center

If you need a mammogram, but can’t afford one, The National Breast Cancer Foundation hosts a National Mammography Program where they partner with medical facilities across the country to provide free services.

2. Diet and lifestyle.

Another easy way to prevent breast cancer is to develop a healthy diet and lifestyle. This means eating clean, exercising regularly and drinking lots of water. According to the NHS UK, “Studies have looked at the link between breast cancer and diet and, although there are no definite conclusions at the moment, there are benefits for women who maintain a healthy weight, do regular exercise and who have a low intake of saturated fat and alcohol. ” If you’re interested in jump starting a more active lifestyle, use their Healthy Weight Calculator to learn what your caloric intake should be.

3. Breastfeeding.

When women are breastfeeding, they don’t regularly ovulate and their estrogen levels remain stable. Professionals don’t know if this is directly linked to preventing breast cancer, however, studies have shown that breastfeeding women are less likely to develop breast cancer.

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4. Reduce your risk with treatment.

Treatment is available to reduce your risk of breast cancer if your risk of developing it is higher. Risk level is determined by your families health history, your age, and the results of genetic tests. The main treatments to reduce or prevent breast cancer are mastectomy – which is surgery to remove the breasts – and medication.

5. Mastectomy.

A mastectomy is a surgery that removes one or both breasts altogether. The risk of breast cancer can be reduced up to 90% once a mastectomy is performed, as it’s supposed to remove as much breast tissue as possible. Some women have breast reconstruction during the mastectomy operation or on another date.

6. Cut down alcohol intake.

In 2000, the National Institutes of Health listed the consumption of alcoholic beverages as a “known human carcinogen” for the first time. Prevent breast cancer by not drinking as much alcohol or any at all as doing so only increases your chances of becoming a victim. Have a ‘mocktail’ instead.

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7. Say Goodbye to Hormones.

When it comes to hormones, Dr. Oz advises us to “Take it for as long as you need it, but probably less than five years is reasonable.” Most women use hormone therapy to cope with irritability, hot flashes and trouble sleeping. However, a recent study shows that taking hormones may increase the risk of breast cancer. If you or your doctor don’t recognize symptoms of menopause, it’s best to skip to skip hormones altogether.

8. Medication.

Tamoxifen and raloxifene are two estrogen-blocking medications designed for women who have an increased risk of developing breast cancer. Both medications can be used in women who’ve been through menopause, but women who haven’t should only take tamoxifen.

9. Control your BMI.

“For a woman who weighs over 175 pounds, the chances of breast cancer are about 25 percent higher than someone who weighs 132 pounds,” says Dr. Oz. Prevent breast cancer by first knowing your BMI and then striving to keep it under 25. Obese women are more likely to die from breast cancer as it’s often detected in the last stage for them.

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10. Refrain from Smoking.

A Canadian panel of experts recently revealed that smoking and exposure to secondhand smoke increase breast cancer in pre-menopausal women. When women start smoking at a young age, they’re 20% more likely to develop breast cancer while continuously smoking increases the risk by 30%. The role smoking has in breast cancer is slightly unclear, but its better to play it safe and refrain from it altogether.

Featured photo credit: PARSHOTAM LAL TANDON via flickr.com

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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