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FEATURED ARTICLE:
October is Breast Cancer Awareness Month, and we probably all know someone who has been affected by this type of cancer. Unfortunately, breast cancer has become much too common among women today, and even men are not immune. If breast cancer is detected early, survival rates are high, but it is something we probably all worry about at one time or another. There is lots of great information out there about how it starts, who is more susceptible, and what types of treatments are available.
Check out the Susan G. Komen for the Cure website for lots of great information about breast cancer as well as events taking place to help contribute to the search for a cure.
Today, I will focus on steps you can take to help prevent the formation of this and other cancers. Though there is still no cure or guarantee against getting it, taking simple steps to live a simpler and healthier lifestyle can never hurt!
- Be physically active! Keep up with your Pilates and add at least 30 minutes of cardio 3-5 times a week.
- Maintain a healthy weight.
- Eat lots of colorful fruits and vegetables every day. Fruits and vegetables are loaded with antioxidants, which help to eliminate free radicals that can contribute to cancer. Best vegetables include cruciferous vegetables such as broccoli and cauliflower and dark leafy greens such as kale and spinach, as well as carrots and tomatoes. Best fruits include cherries, berries, and citrus. These are loaded with something called phytochemicals, which are substances that occur naturally in plants and are thought to fight cancer.
- Limit caffeine intake. Coffee does contain some antioxidants, but intake of large amounts of caffeine is taxing on the adrenal glands. Taxed adrenal glands can lead to exhaustion and general poor health.
- Limit intake of white flour and sugar. These foods are processed and bleached and do not contain very many nutrients. They are also harder to digest, which is taxing on the body. Replace these foods with whole-grains and high-fiber food such as beans, which contain lignans, a substance thought to prevent cancer.
- Limit your intake of saturated fats and eliminate intake of trans fat. Trans fats are processed with chemicals and also are also thought to interfere with immune function. Replace these fats with healthier fats such as polyunsaturated and monounsaturated fats, like olive and canola oil. Increase intake of omega-3 fats such as fish and flax oil. Eat small amounts of nuts and seeds, which contain the cancer-protective mineral selenium.
- Take a multivitamin daily that includes folic acid. It has been suggested that folate may help prevent cancer, as it is involved in the synthesis, repair, and functioning of DNA.
- Limit alcohol intake — 1 drink or less per day for women. Alcohol is a carcinogen!!
- If possible, choose to breastfeed your children. Not only is it healthy for the baby but lactation reduces estrogen levels, and therefore reduces cancer risk as well.
- Avoid pesticides, environmental pollutants and chemicals on food and in your environment when possible. These products are shown to contain a substance called xeno-estrogens, which can behave like estrogen in the body and contribute to cancer.
- Get adequate rest, 7-8 hours per night. Sleep is necessary for the body to rejuvenate and repair itself.
- Relax. Maintain some sort of relaxation or meditation ritual in your life to relieve stress. Stress has been shown to have a definite link to illness and disease in the body.
- Stay positive! Your outlook on life outside of your body can make a big difference in what happens within your body.
- And remember, moderation is the key to life! Surround yourself with a peaceful, healthy environment, and with people you love. Laugh a lot, eat simply, get fresh air, and have fun.
However, the most important step anyone can take to prevent breast cancer is getting regular screenings so that any abnormalities may be detected early when they are most treatable. Don’t put it off!!
South Shore Pilates is proud to be a part of Pilates for Pink with SHAPE Magazine (click Pilates for Pink for more details).
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