Breast Cancer: The Lifestyle Connection

Are your lifestyle habits increasing your risk for breast cancer? Depending on your responses to the following three questions, the answer could be ‘yes’… Do you eat healthy – fruit, vegetables and whole grain products? Do you control your body weight? Do you engage in regular physical activity? When it comes to risk factors related to breast cancer there are certain forces beyond our control like age and genetic makeup. But, if you consider your lifestyle habits, it’s a different story.

You’ve heard it over and over again that unhealthy lifestyle habits can increase your risks for heart disease and diabetes. Well, the message is the same when it comes to cancer. Research continues to indicate that healthy eating, a healthy weight, and exercise are preventive measures that you can take to reduce your risk for breast cancer. Although these measures provide no guarantee that you won't develop the disease, they'll give you a head start toward breast cancer prevention.

So, what can you do to reduce your risks? Simply, start analyzing what you eat and drink and how active you are. Here are some strategies that may help you decrease your risk of breast cancer:

Limit alcohol. If you drink more than one alcoholic beverage per day, your risk of breast cancer is increased, especially if you do not consume enough of the vitamin folate. According the researchers, there is a strong link exists between alcohol consumption and breast cancer. The type of alcohol consumed — wine, beer or mixed drinks — appears to be irrelevant. To help protect against breast cancer, limit alcohol to less than one drink a day or avoid alcohol completely.

Maintain a healthy weight. There's a clear link between obesity — weighing more than an amount that is appropriate for your age and height — and breast cancer. This is especially true if you gain the weight later in life, particularly after menopause. The best methods for maintaining a healthy weight include (1) balancing calorie intake with physical activity, (2) avoiding excessive weight gain throughout your life, and (3) achieving and maintaining a healthy weight if you’re currently overweight or obese.

Stay physically active. Physical activity impacts breast cancer in two distinct ways: directly, by influencing circulating hormones, and indirectly, by helping to control weight. The American Cancer Society recommends that women be moderately to vigorously active for 45-60 minutes on 5 or more days per week to lower breast cancer risk. If you haven't been particularly active in the past, start your exercise program slowly and gradually work up to a greater intensity. Try to include weight-bearing exercises such as walking, jogging or aerobics. These have the added benefit of keeping your bones strong.

Consider limiting fat in your diet. Although more research is needed, a low-fat diet may protect against breast cancer by helping you to maintain a healthy weight. For a protective benefit, limit fat intake to less than 35 percent of your daily calories and restrict foods high in saturated fat (red meat like burgers and steaks, fried foods (e.g., hamburgers, fries, chicken and fish), whole milk, ice cream, butter, and many cheeses).

This health and fitness message is provided for your consideration only. It is not intended to

replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about your specific health and fitness needs.

Fitness coach Bridgette Collins is the author of Destined to Live Healthier and Imagine Living Healthier. For general health and fitness questions, please feel free to visit www.BridgetteCollins.com or email Coach Collins at Bridgette@bridgettecollins.com.

Precautions for Exercising in the Heat

It’s official! Summer is here. A time of season that is characterized by high temperature levels, summer is typically a favorite among most of us because of its offerings like extended daylight and the opportunity to enjoy outdoor activities. For many, this means walking, jogging, running, cycling, swimming, and playing tennis, baseball, softball, basketball, football and/or volleyball. But, even though it’s a fun time of year, it’s important for you to be aware of the potential dangers that exist in hot conditions. To ensure you get fit and stay fit safely, keep the following in mind when you exercise outdoors.

FLUID INTAKE
As you prepare for an exercise day, drink plenty of fluids (water) throughout the day. If you wait until it’s time to exercise, it’s probably too late. More than likely you’re dehydrated. And, if you exercise while you’re dehydrated, you’re setting yourself up for a medical emergency. It’s recommended that you drink 20 ounces of water two hours before you exercise, at least 8 ounces of water shortly before getting out in the heat, and then drinking 6-8 ounces every 15 to 20 minutes during exercise. Another way to boost your fluid intake is by eating small meals, five to six times each day that contain fruit and vegetables; your fruit and vegetables contains water thereby helping with hydration. Stay away from caffeinated and sugary laden drinks like sodas and fruit juices, and your favorite energy drinks because a large majority of them are high in caffeine and sugar which facilitates fluid loss thereby causing dehydration.

CLOTHING
Exercising outdoors will typically cause you to sweat, so you should look for clothing that is designed to wick sweat away from your body. Don’t overdress by wearing long-sleeve tops, warm-ups, or long tights during the summer months. Garments that cover up the working muscles, particularly your legs produce a lot of extra heat and prevent the evaporation of sweat, which interfere with the body’s ability to cool itself and can raise body temperatures to dangerously high levels. That’s why it’s critical to wear light, loose fitting clothing. Also, depending on your exercise activity, a breathable hat with brim, lightweight sunglasses, and sunscreen will provide added protection from the sun.

WEATHER
When exercising outdoors during the summer you must be aware of heat and humidity, so check the heat index for the relative humidity before you head outdoors. The best time to exercise is during the coolest part of the day like early morning or evening. If you don’t plan properly, you may be prone to the dangerous side effects of summer exercise like heat exhaustion and heat stroke. A heat stroke occurs as the result of abnormally elevated body temperature. The common symptoms and signs include a high body temperature, the absence of sweating, with hot red or flushed dry skin, and a rapid pulse. A person may also experience difficulty breathing, strange behavior, hallucinations, confusion, agitation, disorientation, and seizure. This medical condition is life-threatening. A person’s body temperature may reach over 105°F. Heat exhaustion often occurs when people exercise in a hot, humid place and body fluids are lost through sweating, causing the body to overheat. The person's temperature may be elevated, but not above 104°F.” The common symptoms and signs include sweating profusely, one may experience muscle cramps or pains, and feel faint or dizzy. A person may complain of headache, weakness, thirst and nausea. Heat cramps occurs after several hours of physical exertion in the heat. The common symptoms and signs typically include painful muscles spasms in the arms, legs, or abdomen, and also faintness, dizziness, weakness and profuse sweating. Always remember that it is easier to prevent a heat illness than to treat it.

DURATION
An exercise session lasting for periods longer than 90 minutes may result in the depletion of vital nutrients like sodium and potassium. It’s at that point that you should switch from water to a non-caffeinated sports drink. A sports drink will help to restore those nutrients to healthy levels.

SPECIAL CONSIDERATION
Anyone taking medication please be aware that both prescription and over-the-counter medications can heighten the effects of heat-related illnesses. So, be sure to consult your doctor or pharmacist. Exercising during the summer months, outdoors in the heat, is not something you can take lightly.

This health and fitness dialogue is provided for your consideration only. It is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about your specific health and fitness needs.

Behind the Scenes: Healthcare Reform

According the Centers for Disease Control and Prevention (CDC) chronic diseases like cardiovascular disease (primarily heart disease and stroke), cancer, diabetes, and arthritis are among the most common, costly, and preventable of all health problems. They are considered preventable because they are tied to our lifestyle choices. Choices that we have the power to control.

Just think for a moment. Each waking day our lives are filled with messages that causes us to think about and encourages us to live healthier. We see these messages on T.V., hear them on the radio, read about them in the newspaper or our favorite magazines—they even pop up while we’re surfing the Internet. The reason these messages are so prevalent is because our neighborhoods, our communities, our cities, our states and our nation are saturated with disease and illness that have our healthcare system in a financial bind. To further illustrate the financial impact is medical data reported in 2005 that estimates the medical care costs of people with chronic diseases account for more than 75% of the nation’s $2 trillion medical care costs. When you think about the underlying cause, the bottom is, we all have the power of choice and it’s our responsibility to implement it not only for ourselves, but for those in our lives, to include the neighborhoods, communities, states and nation that our unhealthy lifestyles will inevitably impact.

So, how are you going to respond to these messages? You see them. You hear them. They are everywhere. Hopefully, you’ll respond by analyzing your unhealthy habits and implementing changes that will help you to prevent, eliminate and/or manage chronic diseases.

For months, we’ve heard significant debate and controversy over health care reform. Most recently, President Obama signed into law health reform legislation that brings down health care costs for American families and small businesses, expands coverage to millions of Americans and ends the worst practices of insurance companies. With the implementation of this health care reform, though, it’s critical that we do our part. And we can start with our health and fitness.

Just think about the following comment I recently heard from a lady. ‘I never made the connection of my lifestyle habits and the healthcare crisis until recently. Now, I think about my father who recently had a massive heart attack that costs somebody—Medicare, insurance company, etc.—over $150,000. I think about the costs associated with my debilitating arthritis which primarily stems from my excess body weight. I think about my cousin’s stroke that caused paralysis on her left side. I think more and more about how our unhealthy lifestyle habits were contributing factors that led to our health predicaments.’

It’s time to figure out how you’re going to respond to the messages you’re seeing and hearing. What are you going to do to take responsibility and reform your unhealthy habits?

This health and fitness dialogue is provided for your consideration only. It is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about your specific health and fitness needs.

Marathon Day: Is it safe to run 26.2 miles sick?

Imagine. You’ve trained for months, logging hundreds of miles, in all sorts of weather conditions to prepare for your marathon. Then ten days before your big event you start to feel badly. You develop a persistent cough coupled with tightness in your chest and troubled breathing. Thinking all you need is some medication you head to the drug store. Now it’s the weekend before your marathon. You start taking an over-the-counter cough suppressant, but it fails to alleviate your discomfort. Monday morning you go to see your doctor. You inform her about your marathon in six days. During your visit she pokes and prods for a few minutes while asking you a series of questions. Afterwards, she begins to communicate her thoughts. You try to focus on the words coming out of her mouth, “blocked airways, sinus infection, allergies, wheezing, inflamed lungs…,” but you drift off thinking about your marathon on Sunday, January 17, 2010. Her only solution is to prescribe you steroids and nasal medications to open your airways and reduce inflammation in your lungs. Trying to remain optimistic, everything inside of you is hoping the medications will work.

A day later, you still have the cough. You call the doctor and inquire about a prescription for a medicated cough syrup. She calls in a prescription for you and wants to see you on Thursday. After one dose of the cough syrup you start to feel some relief. Even better, you can sleep throughout the night without coughing. On Thursday, after her examination, the doctor schedules you for a chest x-ray to make sure you don’t have walking pneumonia. Thursday afternoon she calls and informs you that your chest x-ray has come back clear indicating no evidence of pneumonia. She believes you’re okay to run your marathon. Thursday evening you drive from Dallas to the Houston area with the continuing persistent cough that is now starting to produce mucus. You think, Okay, this is good. Now the congestion in my chest is breaking up. The reality, though, is that it’s time to admit to yourself that the medications will not get you 100% (or even 80%) healthy by Sunday and your breathing capacity is not up to par. And with that, the question becomes, do you run on marathon day or not?

Having completed four full marathons with good finishing times, I would have never imagined me in that scenario. When you train for months to run 26.2 miles, the one constant thought on your mind is to stay injury-free. That’s why so much emphasis is placed on following the weekly training schedule, training smart, using non-training days to rest and recover, and eating healthy. But, there I was the Saturday before the Houston Chevron Marathon contemplating what to do after picking up my race day packet at the George R. Brown Convention Center. That same evening, one of my friends who’s a nurse, listened to my chest. Then, she confirms, “You are still wheezing and your colored mucus indicates infection. Your breathing capacity for the marathon will be diminished.”

So, ask me if I ran that Sunday? The answer is yes. After taking a dose of my cough syrup on Saturday night, I awoke feeling rested and ready on marathon day. In a crowd of more than 20,000, I knew it would be a long journey. I started out conservatively. Although I was coughing and expelling mucus along the way, I was doing okay. Then around mile 10 something special happened. I ran upon Ken, an ex-supervisor who inspired me to start running over 15 years ago. I hadn’t seen him since 1995. After a quick embrace and few moments of chit-chat, I proceeded on with a pace that was now starting to slow. Around mile 13, I began to struggle more and more. My pace became slower and slower. I was cautious about each labored breath and stopped frequently. At mile 20, I just wanted to give up. I hurt like I’d never hurt before in a marathon. Coming out of a portable toilet around mile 22, I saw Ken ahead of me. I ran fast enough to catch up to him. When I made it alongside of him, the only thing I could say, Ken, I’m having a hard time and I need you to get me to the finish line. His reply, “Come on. Let’s do it.” It’s funny. From that moment, it seems like the run got easier as me and Ken ran slowly while reminiscing about the old days. Of course I didn’t PR but I finished.

So, should I have run my marathon? The answer is no. I’m blessed to have had a favorable outcome. According to David Nieman, Ph.D., who heads the Human Performance Laboratory at Appalachian State University, and has run 58 marathons and ultras, uses the "neck rule." Symptoms below the neck (chest cold, bronchial infection, body ache) require time off, while symptoms above the neck (runny nose, stuffiness, sneezing) don't pose a risk to runners continuing workouts. Another doctor, Jeffrey Hall Dobken M.D., allergist/immunologist and ultramarathoner in Little Silver, New Jersey, says some sinus infections, when stressed by exercise, can lead to pneumonia or, in extreme cases, respiratory failure.

My decision to run the Houston Chevron Marathon will not make the list of smartest things I’ve done. Two days later, my doctor prescribed more steroids, an antibiotic, and an asthma pump to go along with all of the other medications. Yes, my lungs were worse off afterwards. And two weeks later, I’m still recovering. With all of that, though, I do believe everything happened the way it did for a reason. If I had been running at a healthy pace doing the marathon, I probably wouldn’t have crossed the finish line with the person who introduced me to the sport many years ago; the person who has made such a difference in my life. Although I would advise against running under such conditions as I did, I thank God for the mental strength and perseverance to reach the finish line. The realization: There will be many marathon events to participate in, but you only get one life to live. My advice: Don’t risk your life by running under less than favorable health conditions. Volunteer instead or stay home.

A New Year… A New Decade… A New Strategy… A New You!

If you’re like most people, each year, you lay out your strategic plan for living healthier. Once the year starts, the plan starts to change. Despite the best intentions, you can't always anticipate how life’s challenges, demands, obligations and relationships will change what you’ve outlined for implementing healthier lifestyle habits. So, what’s the solution for staying on track in 2010? You have to lay out a general plan but also have a targeted lifestyle infrastructure in place. That’s what you’ll need to make sure you’re able to adapt as internal and external priorities and initiatives change.

For those times when you become overwhelmed and frustrated with thoughts, feelings and activities that revolve around a busy schedule, a stressful job, a contract that ended unexpectedly or didn’t materialize, a ministry that is stalled, the rumors of job layoffs, an unfulfilled relationship, a pending divorce, the memories of an unresolved past, a medical condition, and/or a mountain of bills to contend with–you must have a strategic plan in place that addresses them without impacting your follow-through. If you don’t, the idea of eating healthier and exercising will inevitably and continuously be placed on the back burner. There will never be enough time in the day to exercise or prepare a home cooked meal, get a sufficient amount of sleep, drink the appropriate levels of water, or get that much needed annual physical examination.

Now is the time for you to sit down at your kitchen table and focus your attention on how you’re going to maintain consistency with living healthier in 2010. The road to a healthier you begins with the following four tasks: (1) conducting a self-examination of those things that challenged you in 2009, (2) developing a strategic plan for how you’re going to align living healthier with new pursuits and challenges, (3) implementing your strategic plan that outlines specific goals, and (4) routinely conducting a self-evaluation to identify areas for improvement. You must proactively leverage your living healthier initiatives to protect your strategic plan from the threats presented by life’s uncertainties and distractions.

One of the most important transactions you’ll make in 2010 will be to develop, and implement your strategic plan, and to evaluate it routinely to ensure you remain focused on achieving your healthy living goals all year long.

This health and fitness message is provided for your consideration only. It is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about your specific health and fitness needs.

The Risk Factor Connection: Emotional Eating and Breast Cancer

In many cases, researchers do not know why a woman develops breast cancer. However, they have identified certain characteristics, usually called risk factors, which influence a woman's chance of getting the disease. One of those risk factors is weight. Being overweight (especially in the waist) increases a woman’s risk, especially after menopause.

A goal to achieve and maintain a healthy weight is a tough pursuit. Most people know how important it is to keep weight in check yet struggle to do so. And when faced with certain persistent emotions (e.g., frustration, anger, boredom, sadness, resentment, stress, disappointment, fear) that are activated due to health problems, challenging relationships, family obligations, too much work, job dissatisfaction, or an unresolved past, a decision to make good food choices can be especially tough.

Many people use high-fat, high-calorie foods for comfort or as a distraction to deal with the discomforts of things going on around them. Unfortunately, using food as a coping or distracting strategy doesn't alleviate emotions and will likely cause weight gain, which is a breast cancer risk factor.

So, are you an emotional eater? How do you deal with feelings of anger, frustration, fear, stress, low self-esteem, loneliness, conflict, depression or disappointment? Do you find comfort in food? Are you constantly on a diet but, never losing weight? When you feel frustrated or disappointed with events or people – is the answer to eat something salty or sweet? If you answered the last three questions with a ‘yes’, maybe you be categorized as an “emotional eater.”

First Things First… Stop emotional eating by implementing the following tips…

• Learn to recognize true hunger: A craving for chips, cookies, soda, ice cream, or a candy bar soon after a meal is likely an emotional hunger, not real hunger.
• Identify the food triggers: Keeping a journal can help identify patterns in emotional eating, including emotions and feelings when eating; what and how much was eaten; and feelings after eating.
• Look elsewhere for comfort: Instead of grabbing a candy bar or Pepsi, take a walk, call a friend, volunteer, engage in ministry work at your church, pursue that something you’ve dream about doing.
• Manage stress in a healthy way: The goal is to lower stress with healthful strategies, including regular exercise, adequate rest and positive relationships.
• Toss out the unhealthy foods: Avoid stocking the pantry or refrigerator with high-calorie comfort foods. Research healthier comfort foods.

This health and fitness dialogue is provided for your consideration only. It is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about your specific health and fitness needs.

Fitness coach Bridgette Collins is the author of Destined to Live Healthier and Imagine Living Healthier. For general health and fitness questions, please feel free to visit www.BridgetteCollins.com or email Coach Collins at Bridgette@bridgettecollins.com.

High Blood Cholesterol: Time to Take Charge

September is National Cholesterol Education Month, a good time to get your blood cholesterol checked and take steps to lower it if it is high. The consequences of not doing so can impact your life tremendously.

An excerpt of dialogue between two friends will help you gain a better understanding of what’s really at stake.

“Yesterday, my church sponsored a wellness seminar. The information provided by the guest speaker was so insightful,” Betty shared with her friend Cindy. “The speaker talked about the importance of knowing our cholesterol numbers, how food contributes to our cholesterol levels, and the long-term impact of cholesterol medication.”

“Wow! I hate I missed the seminar. Give me some specifics,” Cindy said. “What are good numbers for cholesterol?”

“Total cholesterol, less than 200 mg/dL is desirable. Borderline high is 200-239 mg/dL and high is 240 mg/dL and above. Then you must consider the individual numbers for HDL, LDL and triglycerides. When you start looking at the HDL cholesterol (the good cholesterol), you want high numbers (60 mg/dL or higher). HDL helps keep cholesterol from building up in the arteries. However, the opposite is true for LDL cholesterol (the bad cholesterol). Since it is the main source of cholesterol buildup and blockage in the arteries you want low numbers (less than 100 mg/dL).”

“I need to get my blood cholesterol levels checked. It’s been over two years since I’ve done so. My cholesterol levels could be too high and I don’t even know it.”

“Absolutely,” Betty confirmed. “My sister (age thirty-nine) was diagnosed five years ago with high cholesterol and has been prescribed a variety of statin drugs.”

Cindy quickly interrupted, “What are statin drugs?”

“Statin drugs help to lower cholesterol levels in people with or at risk of cardiovascular disease.”

“I see,” Cindy responded.

Betty continued, “You’ve probably seen television commercials for some of them like Lipitor, Vytorin, and Crestor. Among the many of her side effects from taking the medications (weight gain, fatigue and lack of energy, loss of memory, muscle pain and weakness) she has suffered tremendous hair loss.”

“Your sister always wore those beautiful short and stylish hair cuts.”

“No more,” Betty responded. “Through the years (and still today) she has never resolved her unhealthy eating habits (as related to a love for meat, fried foods and diary products). Witnessing the impact of high cholesterol on my sister’s life has made me more committed to practicing healthier lifestyle habits (exercising and eating foods low in saturated fat like one percent dairy products, lean meats, fish, and skinless poultry).”

This health and fitness dialogue is provided for your consideration only. It is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about your specific health and fitness needs.