Part Two: Foods That Can Fight Breast Cancer!

We all know to stay away from cigarettes to prevent lung cancer and to stay away from the sun to prevent skin cancer. However, there are many ways to help prevent breast cancer through your diet. Foods full of antioxidants and if they are considered to be superfoods can really help fight diseases like breast cancer. We know it’s important to get yearly mammograms, but eating a really healthy diet can be the key to breast cancer prevention.

“New studies have found that eating a plant-based diet, low alcohol consumption and maintaining a healthy body weight significantly reduces the risk for breast cancer,” Sarah Mirkin, RD a registered dietician and nutritionist tells Bustle over email. “Fruits, vegetables, and whole grains are high in antioxidants and phytochemicals which protect the body from cancer growth. These foods are also anti-inflammatory, which reduces cancer risk.” *

Try adding these foods to help keep you strong, healthy, and it will help prevent breast cancer.

  1. Garlic-. “Garlic’s active ingredients allicin and the enzyme allinase have strong antioxidant properties,” says Mirkin.
  2. Turmeric-“Turmeric has anti inflammatory properties and its active ingredient curcumin inhibits breast cancer growth,” says Mirkin.
  3. Walnuts-“Walnuts contain disease-fighting omega-3 fatty acids as well as phytosterols that have been shown to prevent breast cancer and stop tumor growth,” says Mirkin.
  4. Olive Oil-This pol has a great source of antioxidants and phytonutrients.
  5. Green Tea-“Green tea contains compounds called catechins that may stop the growth of cancer cells and prevent cellular mutation that contribute to cancer growth,” says Mirkin.

*Quotes from Bustle.com

Part One: Foods That Can Fight Breast Cancer!

We all know to stay away from cigarettes to prevent lung cancer and to stay away from the sun to prevent skin cancer. However, there are many ways to help prevent breast cancer through your diet. Foods full of antioxidants and if they are considered to be superfoods can really help fight diseases like breast cancer. We know it’s important to get yearly mammograms, but eating a really healthy diet can be the key to breast cancer prevention.

“New studies have found that eating a plant-based diet, low alcohol consumption and maintaining a healthy body weight significantly reduces the risk for breast cancer,” Sarah Mirkin, RD a registered dietician and nutritionist tells Bustle over email. “Fruits, vegetables, and whole grains are high in antioxidants and phytochemicals which protect the body from cancer growth. These foods are also anti-inflammatory, which reduces cancer risk.” *

Try adding these foods to help keep you strong, healthy, and it will help prevent breast cancer.

  1. Berries-“Berries are rich in ellagic acid, an antioxidant that destroy cancer causing substances and slow tumor growth,” says DR. Mirkin.
  2. Cruciferous Vegetables-These veggies contain phytochemicals called glucosinates that activate protective enzymes in the body that help fight off cancer. “These phytochemicals also shift estrogen metabolism so that it doesn’t drive breast cancer,” says Mirkin.
  3. Sweet Potatoes-“Orange fruits and vegetables rich in beta-carotene, which is an antioxidant, may protect cell membranes from toxin damage and slow the growth of cancer cells,” says Mirkin. Sweet Potatoes are full of carotenoids that help prevent cancer.
  4.  Apples-Apples are full of antioxidants and they fight off free radicals. It’s also anti-inflammatory that can help reduce the size of a tumor.
  5. Fish-Fatty fish is high in omega-3 fatty acids, which help reduce inflammation in the body, according to WebMD. “Studies suggest inflammation is linked to breast cancer,” says Mirkin.

*Quotes from Bustle.com

Reducing your risk of breast cancer!

There are variety of reasons on how you can develop breast cancer. There are variety of things you can’t about it like gene’s, age, but don’t forget your lifestyle has a big part on your risk. There are some things you can change to really reduce your risk! Having a healthy lifestyle can’t help reduce that risk, but remember there are no guarantees!

We know that a big proportion of breast cancers can be linked to lifestyle and you can reduce that risk by limiting alcohol, maintaining a healthy weight, and being active! Here are some facts you should know:

  1. 30 minutes or 3.5 a week of exercise can reduce your risk of breast cancer by at least 20%.10 individual activities
    • Brisk walk in the park
    • Join a running club
    • Go for a bike ride
    • Go for a swim
    • Do an exercise video
    • A quick gym session
    • Try a new exercise class
    • Try power yoga2
    • Try a park boot camp
    • Give Zumba a go

    10 group or family activities

    • Have a dance contest with the kids
    • Play tennis or badminton with friends
    • Play a round of golf
    • Take family and friends tenpin bowling
    • Learn a new type of dance
    • Actively play with kids
    • Go on a group hike
    • Take the family ice-skating
    • Get the family out biking
    • Play football in the garden

    10 day-to-day activities

    • Brisk walk to work or the shops
    • Push a baby buggy, pram or wheelchair
    • Mow the lawn
    • Do some gardening
    • Wash (and wax) the car
    • Get vacuuming
    • Paint and decorate a room
    • Clear away leaves or sweep the paths
    • Walk up the stairs
    • Take the dog for a walk
  2. Regularly drinking alcohol (even one a day) increases your risk of developing breast cancer.The amount of alcohol in a drink can be measured in units. Some drinks have more alcohol in them than others:*Units of alcohol chart

    We can show this in the chart below. This shows how many women out of 100 will develop breast cancer in their lifetime, depending on how much they drink.*

    For example:

    • In a group of 100 women who do not drink, about 11 will probably develop breast cancer in their lifetime.
    • In contrast, in a group of 100 women who drink two units of alcohol a day (that’s a standard glass of wine), about 14 will develop breast cancer in their lifetime.
    • Therefore, drinking two units a day causes about three extra women out of every 100 to develop breast cancer.

    Breast cancer risk graph

  3. A healthy weight throughout your life, you can reduce your risk of developing breast cancer even after the menopause.

    Breast cancer risk in women over 50 by body mass index (BMI)*

    Number of women out of 100 who will probably develop breast cancer gradually increases as BMI increases from <22.5 (7 out of 100) to >30 (11 or 12 out of 100)

If you have anymore questions about these topics then please come by our clinic and ask any of our members about what your risk could be like.

*Charts from http://breastcancernow.org/

10 Steps For Getting Great Support!

Today, we are going to share 10 steps for getting great support for those suffering from breast cancer.

  1. Surround yourself around those who are willing to listen.
  2. Be open. People are going to be afraid of asking you too many questions.
  3. Try to avoid those who make you feel uneasy.
  4. Ask those who have been through something similar. They will have resources you can use.
  5. Sometimes it’s hard for people to just only listen so ask them to do just that.
  6. Always be specific on what your current needs are.
  7. Also, be specific on what you don’t need.
  8. Never be afraid to ask for help.
  9. Contact center’s who are there to help those suffering from breast cancer.
  10. Finally, take your time to get through this. It’s not an overnight process.

Keep A Healthy Weight To Avoid Breast Cancer!

There has been many studies that share your risk of breast cancer can be lowered by regular exercise. American Cancer Society and doctors are now recommending that women who have been diagnosed with breast cancer, and those who haven’t, exercise on a daily basis! Also, being overweight can increase your risk of breast cancer and many other cancers, and it can even increase your risk of it coming back.

We’ve seen exercising regularly and keeping a healthy weight are extremely important factors to those suffering from breast cancer. It’s very important to incorporate these factors to keep your recurrence low:

  • exercise
  • weight
  • diet
  • smoking
  • alcohol

The results showed being active decreased the potential risk of breast cancer coming back by 40%! However, we know finding time to exercise from treatments, family, work, chores, and more, can be really hard.

We suggest for you to break up your routine into 20-45 sessions and we believe is a great way to start. Walking is still a great form of exercise. There are so many ways to do this!

  1. Walk before work
  2. Walk during your lunch break
  3. Park further away from your building
  4. Walk with a buddy

It’s all about keeping a healthy diet, exercise regularly, and  doing things that keep stress levels at a minimum. Exercise will keep your mental health in great shape as well. Age never defines when you can start becoming active. Get moving now.

 

Tips For Exercising When You Have Breast Cancer!

Happy New Year! This is the month where it’s time to start those resolutions and try to make healthier choices! There are so many benefits of exercise. However, surgery to the breasts can affect how you can move or exercise. It can affect how you can move your arms and shoulders, or even daily activities. The surgery can limit your ability to move, but certain exercises can help you become more mobile! 

  1. Improve your stamina! Stamina is what gives you energy throughout the day and it’s affected by exercise. Your body will begin to adapt with the more exercise you do! The more you hit the gym the more you will be able to do!
  2. Focus on your shoulders and chest! This is to help address any scarring and tightness you will potentially feel after the surgery.
  3. Core exercises! These exercises are great for your upper body and stamina, which is major for recovery!
  4. Movement and balance! Side effects of chemotherapy can alter your balance. If you feel off balance then try doing yoga. It will slowly improve your balance and improve your coordination.
  5. Group Personal training! Grab a buddy who’s going through what you are going through! It will not only motivate you to stay in shape, but you can motivate each other.

Give A Chemo Care Package This Holiday Season!

It’s always extremely hard to hear when a loved one is diagnosed with breast cancer. It’s even harder to see someone handle this type of news during the holidays. Today, we want to share a way you can help any cancer patient going through chemotherapy with a care package.

Here are some items that are perfect for anyone who’s getting chemotherapy treatment.

  1. Scarfs-It’s common for those getting chemo to feel chilly so this is a great way to stay warm.
  2. Wool Socks-Wool socks are extremely effective and keep your feet very toasty.
  3. Pashmina- It’s a great way to keep your loved one looking stylish and warm.
  4. iTunes Gift Card- This is a great way to pass times with some of their favorite tunes.
  5. Chapstick-Dry lips are a very common side effect from chemo so this is a great way to keep them hydrated.
  6. BKR Water Bottle-This is a great way to keep your loved one hydrated during treatments without ingesting toxins that plastic bottles can give.
  7. Hard Candies- It’s a great way to keep the taste of chemo at bay.
  8. Bath Salts- We always encourage baths so provide them bath salts to give them a better bath experience. It will help them relax!
  9. Biotene Mouthwash–combats dry mouth and keeps things clean, but doesn’t irritate sensitive mucous membranes.
  10. Anti-Nausea Acupressure Wrist Bands–this helps to manage chemotherapy-induced nausea.

Healthy Eating During the Holidays!

breakfast-1822190_960_720It’s the week of Thanksgiving everyone and it’s important to watch what you eat! This topic is huge for most people, especially during the holidays. During this time of the year, all of the holiday parties begin and its may feel almost impossible to not watch you are eating.  We all live in this food environment and we need to be intentional about what we eat.

Here are some of our tips on how to stay on track:

1. Don’t go hungry to a party. Try to have something before you go there so you don’t eat everything in sight.

2. The people are the most important thing about the party. Try to socialize and not hang around the table of food. Don’t feel obligated to sample everything and be selective. Don’t just dive in and fill up your plate!

3. There’s nothing off limits but remember portion control. Be sure to try to savor your food.

4. We all know alcoholic beverages can increase your risk of breast cancer. We encourage many of you who are at a high risk or are suffering from breast cancer to refrain from drinking alcoholic beverages. However, we know during the holidays it can be harder but there are lots of options! (This tip is mainly for the hosts!) Try to keep sparkling water on hand and put it in a glass that makes it feel like they are drinking something! The presentation is everything. Finally, if you are worried about there not being any beverages for you then bring your own! Our favorite combination is sparkling water with raspberries.

5. Everyone responds differently to chemotherapy.  If you are not tolerating the chemo well then try avoiding your favorite foods. Chemo may not let you tolerate your favorite foods well. For example, if you eat something you typically love; and the chemo’s side effects make you vomit then there’s a good chance you will not be able to eat that food again. Try to eat what you can tolerate and save your favorite foods once the chemo is done.

The Dallas Maverick’s Breast Health Awareness Night!

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The Dallas Maverick’s Breast Health Awareness Night is Tuesday, October 11 vs. Oklahoma City Thunder. Come out and support your favorite team while supporting The Bridge Breast Network. This year, the Mavs are creating a special fundraising opportunity for the breast cancer nonprofit partners that night. They will be offering $10 upper-level tickets where $5 would go back to the Bridge Breast Network and a $40 lower-level ticket where $10 would go back to the Bridge Breast Network.

To purchase tickets for the special night and help support The Bridge Breast Network, visit www.Mavs.com/BHA or click here and use promo code: BRIDGE

The Mavs are encouraging everyone to wear pink with their Mavs blue for the opportunity to be on the “Pink Cam.” And be sure to stay after the game for a special Shooting Shirt Auction to auction off the shooting shirts worn during the game and signed by the players. There will also be a Heads or Tails game that will be free to play to win other special prizes. Be sure to join us and make sure to stay after the game for more fun!

Cancer During the Holidays!

nails-1420329_960_720There is no great time to be diagnosed with cancer, but the holidays can make it even harder! These are the times that should feel the jolliest and they can lose their luster when you are worried about your own health. If you know someone or currently handling your new diagnosis, then here are some do’s and don’ts that will help you stay lifted during the holidays.

Do

  • Time: Allow yourself to have the time to feel and express what you are going through. It can be full of joy, sadness, or pain. Just let yourself acknowledge what your body is going through.
  • Diet: Be sure to take care of yourself since the holidays can be the easiest time to eat unhealthy.
  • Exercise: Be sure to make time to stay as active as you can. It’s a great way to release any anxiety, tension, and some endorphins.
  • Treat Yourself: It’s the holidays! It’s important to treat yourself with naps, hot baths, and eat those favorite holiday snacks within reason.
  • Prepare: This holiday season will feel unique because your energy levels will be different. Be sure to acknowledge when you are tired and limit your time at family functions. Rest is so important.
  • Family Gatherings: This will be a busy time full of family gatherings so learn to say no. We encourage you to really follow this one because we know how hard it is say no.

Don’t

  • Don’t try to do everything. It’s important to pace yourself.
  • We highly encourage you to not drink alcohol, but if you do be sure to limit it to a glass!
  • Don’t try to do too much in one day. Plan ahead!
  • Try not to develop unhealthy habits. Eat and drink in responsibly. Get plenty of sleep.