Women’s Health Article
 Did you know that by exercising your protecting your body from CANCER?

Obesity and smoking are the number one risk factors for cancer.  So it is very important to eat a well balance diet and exercise to help maintain a healthy weight. The two cancers that we are going to focus on today are breast cancer and colorectal cancer.  It is important that we practice preventative measures and early detection screenings.  Listed below you will find the information you need to help prevent and screen for these cancers.  

Cancers Prevention Screening
Breast Cancer

*Exercise
*Maintain healthy weight
*Avoid excess amounts of alcohol

*Well balanced diet with lots of fruits and vegetables

*Self breast exam every month after menstrual cycle (you are feeling for something different)
*Clinical breast exam yearly performed by your health care provider

*Yearly mammograms at age 40(if family history sooner)
Colorectal Cancer

*Exercise

*Diet- low saturated fat diet and high fiber diet

Age 50( if family history sooner)Several different test listed for screening:
*Fecal blood test-collecting stool sample; performed  every 1-2 years
*Rectal exam-performed by your physician yearly

*Sigmoidoscopy—scope to view the rectum and the lower colon.


*Colonoscopy—scope to view the rectum and the entire colon.
*Double contrast barium enema—series of xrays of the entire colon and rectum after given an enema with barium solution.

 

Did you know that by exercising you are preventing some aspects of mental illness such as depression, dementia, and Alzheimer's disease. Exercise increases blood flow to all areas of the body including the BRAIN.  Also, research has shown that engagement in exercise reduces anxiety ,negative mood, and improves self-esteem and cognitive functioning.  So TRAIN YOUR BRAIN---EXERCISE!!!

Tips:
Nutritional Tip
Are you drinking enough water?

Water is an essential nutrient that your body needs for proper growth, maintenance, and repair.  Most people don’t drink enough water.  To find out how much your body needs follow the following formula below:

Total body weight ÷ 2 = daily total of ounces of water

Example:  146 ÷ 2 = 73 ounces
8 ounces= 1 cup
73 ÷ 8 = 9 cups of water per day

Water can help you in your quest to lose the weight and feel great. So DRINK UP!

Eat small frequent nutritious meals.  Eat every 3-4 hours while awake.
Remember it you want your body to burn fat you must keep wood (food) on it.  If you don’t eat regularly your body will store what you give it because your body does not know when the next meal is coming.  So STAY FUELED!!!

Exercise Tip
Do you do the same workout every week?

Variety is the key to reaching your fitness goals.  Your body is very adaptive.  If you do the same workout for long periods of time you will get the same results.  So remember to mix it up.  Shock your body by trying a new workout today.

If your weight and body is not changing with your current fitness regimen:

  1. Try interval training—do cycles of exercising low and steady for a few minutes and then work your hardest for 1 minute and repeat the cycles.
  2. Double up – Do an am and pm workout 2-3 times per week.