lucille roberts newsletter | october 2012
DESCRIPTION
The September 2012 newsletter from Lucille Roberts. The leading women's fitness gym since 1969.TRANSCRIPT
N E W S L E T T E R
October 2012
10 LEADINGRISK FACTORS
Of Breast Cancer And What You Can Do About It
October isBREAST CANCER
Awareness Month!
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MONTHLY BREAST EXAM
ILIANA H.
Learn How To Give Yourself Your
1. Stand in front of
a mirror and inspect
both breasts for any-
thing unusual. If you
spot any discharge
residue around your
nipples, puckering,
dimpling or scaling of
the skin, take a photo,
and contact your doctor.
2. While looking in the
mirror, clasp your hands
behind your head and
press your hands forward.
You should feel your chest
muscles tightening. Look
for any change in the
shape or contour of your
breasts.
3. Press your
hands on your hips
and slightly bow
towards the mirror
as you pull your
shoulders and
elbows forward.
Again, you
should feel the
muscles in your chest
tighten and you’re looking for
any visual changes.
4. Raise your left arm and
using three or four fingers of
your right hand, inspect your
breast. Press the flat part of
your fingers in small circles
and move slowly around the
breast. Start on the outside
and work your way toward
the nipple. Pay special attention
to the area between the breast
and the armpit and the armpit
itself. You’re feeling for any
unusual lumps or mass under
the skin. Repeat on the right
breast with your left fingers.
5. Gently squeeze each nipple
and look for a discharge. If you
have discharge take note of the
color and the consistency.
6. Steps 4 and 5 should be
repeated lying down. Lie flat
on your back with
your right arm over
your head and a pillow
or folded towel under
your left shoulder. This
flat position will make
your left breast easier to
examine. Use the same
technique described earlier
and repeat on the right breast.
A workout
is a personal
triumphover
laziness &
procrastination.
Find more of these quotes
and other inspiration on our Pinterest
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1 cup fat-free milk1⁄3 cup canned pumpkin
1 tsp brown sugar1⁄2 tsp pumpkin-pie spice
LET'S GET STARTED:1. Blend all ingredients together
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2. Pour into a glass and top with (optional) whippedcream and an extra dash ofpumpkin pie spice.
3. Serve cool or warm
4. Enjoy!
SHAKE OF THE MONTHPumpkin Pie
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- Recipe by Ilise Reilly -
Do It YourselfMonthly Breast Exam
Monthly breast self-exams and annual screenings (if you're of age) are key to finding
cancer before it starts to cause symptoms. Doctors say early detection tests for breast cancer
save thousands of lives each year, and that many more lives could be saved if even more
women and their health care providers took advantage of these tests.
Here are 6 steps to conduct your monthly breast self-exams at home.
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10 Leading Risk Factors of Breast Cancer
• Factors Which You Have Control •
6 Smoking If you ever have,
just don’t, not ever again.
You want your life—not breast,
lung, or many other types of
cancer. Enough said.
7Obesity Fat cells produce
estrogen, a potential nutri-
ent source for breast cancer
cells. If you’ve always wanted
that lean, healthy body, now is
the time to make it happen, not
just for cosmetic, but for very
real health reasons.
8High-fat diet Again, fat con-
sumption boosts estrogen,
and the last thing you need after
breast cancer is more estrogen.
So, stick to a diet low in saturat-
ed fats (some monounsaturated
fats are fine). You’ll also pre-
vent obesity (see the discus-
sion in Chapter 9,
“Nutrition: Looking at
Food in an Entirely
Different Way”).
9Lack of exerciseYou’ve been bom-
barded, ad nauseam,
by information on the
health benefits of exer-
cise. So you don’t need
me to tell you any more
about how regular aero-
bic exercise strengthens
the immune system to rid
your body of bad cells
before they turn cancerous
(yes, everyone has bad cells;
cancer just forms when your
immune system can’t eliminate
them from your body properly).
But I will tell you that a review in
the Journal of the NCI (1/21/98)
evaluated a range of studies on
the effects of exercise on breast
cancer, and reaffirmed its risk-
reducing effect in healthy
women of all ages.
10Alcohol. There is a grow-
ing body of evidence
linking alcohol intake to breast
cancer, especially heavy use.
It seems like everything you do, or don’t do, eat, or don’t eat, or even breathe in can cause cancer these days. Until now, you probably haven’t organized your life around how to avoid cancer, and you might have had no risk factors, but you still got it anyway. So going forward you might want to be aware of the risk factors that you can control so
you can manage them to prevent a new breast cancer.
• Factors You Just Can’t Change •
1Family History If it’s in your
genes, there’s not much
you can do, except regular
monitoring to catch any recur-
rences or cancers in the other
breast in the earliest stages. In
the extreme, you might consid-
er prophylactic mastectomy if
you carry the genes.
2Early menstruation or latemenopause If you started
menstruating before age 12, or
went through menopause after
55, the many years of estrogen
surges from your monthly cycle
may trigger breast cancer, as
some types grow and flourish
on estrogen.
3Childbirth after age 30 or nochildren Hopefully you
haven’t done your family plan-
ning around whether you might
get breast cancer, as there are
much more important decisions
around bringing a child into this
world. But late childbearing or
not having children is a risk fac-
tor because of the continuous
exposure to monthly estrogen
cycles, without an interruption
for pregnancy.
4Exposure to radiation If you’ve
ever received any form of
radiation to the chest area before
age 30, say for Hodgkin’s dis-
ease, you are more susceptible
to breast cancer.
5Use of estrogen/progesterone.This increases risk, mostly
for lobular cancer.
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Reprinted with permission from
“Just Get Me Through This! A Practical Guide
To Coping With Breast Cancer.” Find out how to win this book on our blog!
“Cancer gave me way more than it took away. I can now look at life with a new appreciation for
even the smallest blessings.”— Roxanne Martinez, 31