12. October 2010 by admin.

October is breast cancer awareness month, so I thought that I would take the time to help educate a bit more about this disease. So often, we jump on the bandwagon to promote a great cause (and it is a great cause!), but how much do you really know? Let’s start with the facts.

• Breast cancer is a malignant (cancerous) tumor that starts from cells of the breast. The disease occurs primarily in women, but men can get breast cancer as well.
• Almost 200,000 new cases of breast cancer are expected to occur among women each year. An estimated 40,000 will die of this disease.
• Breast cancer is the leading cancer among American women and second only to lung cancer in deaths.
• More than two million women currently living in the United States have been diagnosed and treated for breast cancer.

So know that you know a bit more about the ugly statistics surrounding the disease, let’s talk a bit about risks for breast cancer. The first risk is something that we can easily change, our lifestyle. Did you know that consuming one ore more glasses of alcohol a day can contribute to your breast cancer risk? So is being overweight and/or sedentary, especially after menopause. To help prevent breast cancer eating a diet high in fruit and vegetables and participating in a regular exercise program are great ways to stay healthy. Our environment can also contribute to the risk for breast cancer. Toxins like second-hand smoke (or even worse smoking yourself!); PAHs (polycyclic aromatic hydrocarbons) produced by the burning of coal, oil, gas, garbage or other organic substances; certain organchlorine compounds, such as PCBs formerly used in electronics are of particular worry.

Unfortunately, there are also risks that we have less control over. Exposure to estrogen, a naturally occurring female hormone, is a large factor in your breast cancer risk. Particularly for women who began menstruating before age 12, began menopause after age 55, had hormone replacement therapy for more than 5 years, first pregnancy after age 30 or no pregnancies at all, and if you have breastfed for less than 12 months (total for all children). Family history is also a predictor of risk for breast cancer. This may be due to either genetics or similar lifestyle choices or environmental risks. Finally genetics are also a factor. While research suggests that only 5-10 percent of all cases of breast cancer are caused by inherited genetic mutations (or alterations). There are two gene mutations called BRCA 1 and BRCA 2, which can cause breast and ovarian cancer. These mutations, however, are thought to only account for half of hereditary breast cancer.

To help prevent or at least have early breast cancer yourself be sure to be proactive in your own health by following the recommendations below.

• Yearly mammograms are recommended starting at age 40 and continuing for as long as a woman is in good health.
• A breast exam by a doctor or nurse should be part of a periodic health exam, about every 3 years for women in their 20s and 30s and every year for women 40 and older.
• Women should know how their breasts normally look and feel and report any breast change to their doctor without delay. Breast self-exam is an option for women starting in their 20s.
• Certain women, because of their family history, a genetic tendency, or certain other factors should be screened with MRI in addition to mammograms. If you think you are at higher risk for breast cancer, please talk with your doctor about your history and whether you should have an MRI. For more information on breast cancer screening, please call the American Cancer Society at 1-800-227-2345, anytime, day or night.

If you would like to be on the front lines of fighting this disease, join Alpha Fitness in supporting the American Cancer Society’s Hartford Making Strides event Sunday, October 17. You can choose to walk and raise money to help support this great cause or even donate. For more information on the walk or breast cancer, visit Alpha Fitness’ Making Strides page.

Posted in Uncategorized | No Comments »

1. October 2010 by admin.

The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.

No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.

The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:

·        Have a glass of water and wait 10 minutes.

·        Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.

·        What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?

When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time. 

Posted in Uncategorized | No Comments »