October is Breast Cancer Awareness Month. Many of us know of someone who has been affected by breast cancer as it is the most common cancer in women and more than 230,000 women are diagnosed with breast cancer every year in the United States as stated by the American Cancer Society.
It is important to recognize some symptoms of breast cancer. The most common symptom is the presence of a painless lump in the breast area. Less common symptoms include swelling, tenderness, skin irritation, redness, or nipple abnormalities which may include ulceration or discharge.
Factors that increase the risk of developing breast cancer include the onset of menstruation before age 12, menopause after the age of 55, not breastfeeding for at least one year, not having children, or having children after 30 years of age, and having a high body mass index.
Increased body weight in postmenopausal women who are not taking hormones increases the risk for developing breast cancer. The more fat cells you have, the higher your levels of estrogen in the postmenopausal period, when your ovaries are no longer producing estrogen. Moreover, overweight women have higher insulin levels, and insulin may promote breast tumors.
Nutrition Tips for Cancer Prevention:
Fruits, vegetables, and whole grains are great sources of antioxidants and phytochemicals. Antioxidants and phytochemicals play a role in cancer prevention. Carotenoids is a type of antioxidant that is found in red and yellow produce. Some examples of foods that contain carotenoids are carrots, pumpkin, winter squash, tomatoes, citrus fruits, and red sweet peppers. All dark green vegetables contain nutrients that protect against cancer. Good sources of dark green vegetables include spinach, asparagus, bell peppers, broccoli, brussels sprouts and kale. An additional benefit to eating a well balanced diet that includes a variety of fruits, vegetables, and whole grains is that it promotes a healthy weight. Maintaining a healthy weight will help you to decrease your risk of developing cancer. A helpful tip to remember is that the more colorful the fruit or vegetable, the more nutrients it contains; so pack your plate with colorful choices!
-Kelsey Raml, MS, RD, LN
This Sunday just marked the end of 9 years…9 complete years of exercise without missing a day! Now I am already into a couple of days of year 10. Where has the time gone? What before was a real struggle trying to make sure I did not miss a day, has now become a habit…second nature. I don’t know where this will end, but I will keep going as long as possible!
I will still continue some of the blog series of adventures, especially when I have new races, or places that we are going to. But now, I am going to be starting a new series. The title of it will…”Becoming a better you”! I got to get away this past weekend, and was allowed some time to really think. Hopefully, I will have some good topics that everybody can get something out of, and help them become a better version of themselves….a better version of themselves in every aspect of their lives. Have a great week everybody. The first in the series of this will come out on Sunday.
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3287
With flu season right around the corner, it is important to take care of our bodies so we don’t get sick. People often don’t think about real food when it comes to treating the flu, but if we eat the right foods it can make a big impact on preventing the flu. Foods that help boost our immune systems are important when fighting against sickness. When considering foods that boost our immune health, foods high in Vitamin A, B6, C, and E need to be focused on. Foods high in vitamin C have been proven to help fight off sickness, and supplements are often used during flu season. Our body uses different antioxidants to help ward off unwanted viruses and bacteria in our system. Foods high in vitamins and antioxidants help rid our bodies of these dangerous organisms. Eating healthy can play a major role in preventing sickness. Sticking to whole foods is your best bet because of the high nutritional value they carry, so take advantage!
Examples of some good flu fighting foods:
-Written by Braden Carmody
Sharing information regarding the next IBS Support Group Meeting!
IBS support group meeting in Watertown September 20, 2016
A support group for people with Irritable Bowel Syndrome (IBS) will hold a meeting on Tuesday, September 20 at 6:30 p.m., at Prairie Lakes Hospital.
The group works to educate those who are living with IBS and to increase awareness of the disorder. IBS is a functional bowel disorder characterized by recurrent abdominal pain and diarrhea, constipation or a combination of both. There is no cure for IBS.
The support group focuses on sharing experiences and discussing symptom management. The September 20 meeting will include a discussion of medications used to treat and manage IBS symptoms. The program speaker will be Roland Niewoehner, a Registered Pharmacist with Shopko Pharmacy. Mr. Niewoehner is a graduate of the NDSU School of Pharmacy and has more than 30 years of experience.
The group will meet in the west conference room of Prairie Lakes Hospital. Those attending should use west hospital entrance for easy access to the west conference room. Attendance is free. There is no advance registration. Everyone is welcome.
STRIVE 2 Survive starts in 1 week: September 13th! We do still have room! Check out the details below and contact us today to get signed up!!
Jumpstart your wellness and take control of your health. Join us for STRIVE 2 Survive, our 12-week health and wellness program beginning September 13!
The two main components of STRIVE 2 Survive include diet & exercise.
12 Week Wellness Program
6 Lectures: every other Tuesday @ 5:30-6:30pm.
1st lecture at Brown Clinic Admin
Remaining Lectures at the County Fair Banquet Hall
September 13: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
September 27: “Exercise for the Health of It” Dr. Dan Reiffenberger & Dr. Torness
October 11: “Your Equation to Success” Dr. Jon McAreavey
October 25: “A Walk thru the Wellness Wheel” Dr. Clark Likness
November 8: “Medications…to do or not to do” Deidra VanGilder, PharmD
November 22: “Making Health a Way of Life” STRIVE Team
6 Take Home Lessons: sent to you during the weeks we don’t meet. Topics are focused on wellness.
Evaluations
Cost: $130 includes lab work, body composition tests, lectures, lessons, and Strive 2 Survive t-shirt
STRIVE 2 Survive applies to all who have a heartbeat…adolescents to the elderly!!
Contact us NOW to get enrolled!
For more information and to sign up, contact:
886-8482 or email strive2survive@brownclinic.org Visit our wellness blog at: www.s2sbrownclinic.com