Breast Care Information

A complete breast care program includes mammograms and clinical breast exams on schedule and monthly breast self exams.

1. Mammogram: A mammogram is the most effective way to detect breast lumps too small to be felt or even seen.  It usually consists of two or more love-dose X-rays.  Mammography is not painful, although it may feel slightly uncomfortable because the breast is compressed for a few moments.

2. Clinical Breast Exam: This is a breast exam by your health care professional to make sure you haven�t missed anything during your breast self-exams.  This is a good opportunity to ask any questions you want and to request a demonstration of breast self-exam, if needed.

3. Breast Self Exam: Checking your breasts is called a breast self-exam.  You should examine your breasts every month, about one week after your menstrual period ends.  If you do not have regular periods, examine your breasts on the first day of each month.  Breast cancer is one of the most common cancers among women.  Taking a few minutes each month to check your breasts could save your life.

HOW TO EXAMINE YOUR BREASTS

1. WHILE LYING DOWN, place a pillow under your right shoulder. Put your right arm behind your head.  Use the finger pads (not fingertips) of the middle fingers of your left hand to press firmly on the right breast (see figure 1). Use any of the three way below to examine your breasts. Use the same method each time.

2. Examine the entire breast, including your underarm area. Check for lumps and thickenings. Switch the pillow to the left shoulder, put your left arm behind your head and repeat steps with your right hand on your left breast. 

3. WHILE STANDING IN THE SHOWER check your entire breast and underarm area.  Fingers slide easily over wet soapy skin, making changes easier to feel.  Follow the same technique as in the lying down exam.  Use right hand for left breast, left hand for right breast. (see figure 2).

4. LOOK IN THE MIRROR with hands at your sides to check for changes in the shape, size or skin texture of your breasts (see figure 3). Raise hands overhead and look for changes again, including dimpling, swelling or redness. Check for changes in nipples, including unusual discharge.

5. Report any changes or irregularities to your healthcare professional at once.

      

10 Ways to Reduce Your Cancer Risk

1. EAT RIGHT. Choose a variety of nutritious foods, primarily from plant sources. Include five or more servings of vegetables and fruit daily and choose whole grains rather than refined grains.  Limit red meat consumption. 

2. MAINTAIN A HEALTH WEIGHT. Overweight and obesity are associated with a higher risk for many diseases, including some cancers.  Balance caloric intake with physical activity. 

3. STOP SMOKING. Tobacco use accounts for most lung cancers and plays a role in the development of other cancers, including those of the cervix and bladder. 

4. AVOID SECONDHAND SMOKE. Breathing secondhand smoke can cause lung cancer and other diseases, including heart disease, in on-smokers. 

5. DRINK ONLY IN MODERATION. Heavy alcohol consumption is linked to many cancers, including those of the breast, mouth, throat, esophagus, and liver. 

6. BE PHYSICALLY ACTIVE. Engaging in at least 30 minutes a day of moderate physical activity can improve your overall health and reduce your risk for cancers of the breast, colon, and other sites. 

7. STAY SUN SAFE. Use a sunscreen with an SPF of at least 15, even on cloudy days.  Wear long-sleeved clothes, UV sunglasses and a wide-brimmed hat.  Avoid sun from 10 a.m. to 4 p.m. 

8. TAKE  CARE WITH X-RAYS AND HAZARDOUS MATERIALS. When getting an X-rat, ask for shields to protect other parts of your body.  Follow proper directions and regulations when dealing with chemicals, metals, dust, and loose fibers. 

9. HAVE CANCER DETECTION SCREENINGS AS RECOMMENDED. This includes your monthly breast self-exam.

10. DECIDE CAREFULLY ABOUT HART. Discuss the risks and benefits of hormone replacement therapy (HRT) with your doctor.

• Check with your doctor to determine what your optimal weight range should be. Also check with your doctor before engaging in any exercise program.
• Eat a well-balanced diet that helps you balance caloric intake with physical activity.
• Drink six to eight (8 oz) glasses of water daily. Drinking water before meals helps to curb your appetite.
• Keep a food diary of your eating pattern (where, what, when) so you can track your success at maintaining a healthy diet.
• �Get physical� for at least 30 minutes a day on most days of the week. Include weight-bearing exercises such as walking, dancing or step-aerobics to lower your risk of osteoporosis.

• Do strength training exercises using free weights or resistance machines on alternate days to increase muscle tone. This helps you burn calories more efficiently.
• Learn to manage stress so you don�t respond to it by overeating.
• Unless eight gain is your goal, stop eating when you�re no longer hungry rather than waiting until you feel full.
• Practice portion control. Know how much you�re really eating and adjust portion sizes based on your weight-management need.
• To keep motivated, plan non-food rewards for improvements in your weight management.

• Eat well, exercise regularly, and get enough sleep.
• Plan and prioritize. Decide what has to be done; then do the most important things first.
• Stay positive. Focus on how to resolve difficulties and keep track to accomplish your goals.
• When problems arise, ask yourself if they�ll really make a difference tomorrow.
• Talk out your problems with a trusted friend, co-worker, or relative.
• Remember to play and laugh. Allow yourself time to relax, no matter what major tasks lie ahead.
• Go with the flow and learn to accept what your can�t change.
• Make time for yourself and the significant others in your life.
• Avoid your stress triggers. Keep from overloading yourself, procrastinating, or visiting with people who cause you stress.
• If you have persistent, stress-related emotional or physical problems, don�t hesitate to get medical attention.

• Difficulty sleeping or other changes in sleep habits.
• Chronic irritability or anxiety.
• Changes in eating habits.
• Increased use of alcohol, tobacco, or other drugs.
• Frequent illness, including headaches and stomachaches.
• Cold hands, rapid breathing and heartbeat, achiness and muscle tension.

• Don�t Smoke. Smoking more than doubles your risk of developing heart disease. Secondhand smoke also is harmful.

• Control Cholesterol. Limit foods high in cholesterol as well as foods high in saturated fats and trans fats, which raise cholesterol. Have your cholesterol checked regularly and take medication if necessary.
• Control Blood Pressure. High blood pressure raises your heart disease risk. Help control your blood pressure by exercising regularly, eating a healthy diet, not smoking, limiting sodium and alcohol consumption, and taking medication if necessary.
• Eat Right. Enjoy a well-balanced diet emphasizing fruits, vegetables, and whole grains. Limit sodium to less than 2400 milligrams daily and get no more than 30% of your daily calories from fat.
• Maintain a Healthy Weight. Excess weight strains the heart. Control your weight with proper diet and exercise.
• Get Active! Regular aerobic exercise, such as brisk walking, swimming, and biking, strengthens your heart. But even moderate intensity activities, such as walking for pleasure, housework, and gardening, are beneficial. Aim for 30 minutes of physical activity most days of the week.
• Manage Stress. Stress increases your blood pressure and heart rate. Take time to relax. Exercise helps reduce stress too.
• Discuss Medications with your Doctor. Follow your doctor�s advise about medications for chronic conditions and about initiating or continuing hormone replacement therapy.
• Stay Informed. Learn about heart disease and research your family�s medical history to see if you�ve inherited an increased risk.










Facts About Osteoporosis

It�s never too early to prevent osteoporosis or too late to begin treatment. This serious bone-loss disease primarily affects postmenopausal women and leads to 1.5 million fractures yearly. Doing your best to prevent osteoporosis is well worth the effort.

• Get enough calcium: 11 to 24 years:1200-1500mg/day; 25 to 50 years: 1000mg/day; pregnant or nursing:1200-1500mg/day; post-menopausal on HRT*: 1000mg/day; postmenopausal not on HRT*: 1500mg/day; all women and men 65 and over: 1500 mg/day. Vitamin D (400-800 I.U. daily) is needed to help your body absorb and use calcium.



• Quit smoking and avoid excess alcohol. Both deplete calcium.
• Do weight-bearing exercise, such as walking, jogging, or dancing for 30 minutes at least 3 times per week.
• Discuss the effects of medications with your doctor. Some medications increase your risk of osteoporosis.
• If menopausal, consider HRT*, which slows bone loss. Speak to your doctor about the benefits vs the risks of HRT. If you can�t take HRT, other medical therapies may be appropriate for you.
• If you don�t get enough calcium in your diet, ask your doctor about calcium supplements.
• Consult your doctor about having a bone density test for osteoporosis.
*HRT=Hormone Replacement Therapy.
Calcium requirements are from the National Institutes of Health.

Calcium Rich Foods

Food>	Calcium (mg)	Calories	Fat(G)
Yogurt, nonfat plain, 1 cup	452	127	tr
Yogurt, low-fat plain, 1 cup	415	144	3.5
Collard greens, cooked, 1 cup	357	61	Tr
Milk, skim, 1 cup	352	100	Tr
Yogurt, low-fat, fruit flavored, 1 cup	345	23	1.5
Cheese, skim ricotta, � cup	335	170	9.7
Calcium-fortified orange juice, 1 cup	333	120	0
Fish, sardine, canned in oil, 3 oz	325	177	9.7
Milk, reduced fat 2%, 1 cup	313	125	4.7
Cheese, Swiss, low fat, 1 oz	300	80	3.0
Cheese, cheddar, low-fat, 1 oz	300	70	3.0
Milk, whole, 1 cup	291	150	8.1
Soybeans, boiled, 1 cup	261	254	11.5
Tofu, firm, � cup	258	182	11.0
Turnip greens, cooked, 1 cup	249	49	Tr
Fish, brook-trout, cooked, 3 oz	185	167	9.5
Fish, salmon, pink, canned, 3 oz	181	118	5.1
Kale, cooked, 1 cup	179	39	Tr
Navy beans, cooked, 1 cup	128	259	1.0
Broccoli, cooked, 1 cup 94	50	Tr
Cheese, cottage, low-fat, � cup	77	101	2.2



      


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