Too many times we think health is merely the absence of illness. This is actually not the case at all…In order to have the best health possible through our lives, we now know that we have to practice “healthy habits” all of the time. Healthy Habits do not have to be something to dread. We can develop good habits for our bodies, minds and spirits that give us satisfaction and make us happy.

Take for example eating. Maybe you love sweets and love to munch down a doughnut or piece of cake. But maybe if you tried something different and something more healthy, such as yogurt mixed with fresh fruit and granola it might be just as satisfying and also might provide more nutrition for you than the other. After a few hours your body may feel better from having had a nutritious snack as opposed to a less nutritious snack.

Are you the person who hates to exercise and sits on the couch watching TV? Maybe if you took ½ hour each day and did an outdoor walk you would feel better, being outdoors, enjoying the fall leaves.

To be healthy is an attitude- one of changing bad behaviors to good ones!

In 2008 the American Cancer Society estimated that there would be 182,460 new cases of breast cancer in women. Of these cases, 11,000 would be under 40 years of age.

Even thought the incidence of breast cancer is young women is lower than that of older women, if a young woman gets breast cancer it may be a more aggressive type of cancer and the survival rate may not be as high in younger women.

Breast cancer is the leading cause of death in cancer deaths in young women under age 40.

So, here are some things we can do for optimal breast health:

• Perform regular self-exams
• Find out what is our healthy body mass
• Raising vitamin D and calcium intake — while studies of the nutritional benefits of vitamin D and calcium are not  clear, research links higher intakes with lower risk of developing breast cancer
• Eating soy and leafy greens, a good nutritional start for many women
• Getting plenty of sleep
• Getting regular exercise and body movement
• Lessening or (even better) eliminating alcohol and tobacco use
• Managing estrogen exposure, current oral contraceptive or HRT use
• Healing negative emotional patterns that create stress and anxiety

In addition women 40 years of age or older should be having mammograms (a picture of the breast made with X-rays) every 1-2 years.

Women who are younger than age 40 but have a history of breast cancer may think about starting earlier with the mammograms and should check with your health professional.

Mammograms can show a breast lump before it can be felt so don’t put it off. Always check with your medical professional for any symptoms you may have such as:

A change in how the breast or nipple feels

     1. A lump or thickening in the breast or underarm area

     2. Nipple tenderness

A change in how the breast or nipple looks

     1. A change in the size or shape of the breast

     2. A nipple turned inward into the breast

     3. The skin of the breast, areola or nipple may be scaly, red, or swollen. It may  have ridges or pitting, and there may be nipple discharge or pain

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We all know that practicing one form of meditation can be beneficial for us. This ancient practice helps us to clear our mind and to relax. You don’t have to be especially knowledgeable about how to meditate and can easily do it in a quiet are or on a break. The main concept of meditation is to focus on your breathing, shutting everything out except an awareness of yourself.

Secondary benefits of meditation can be a decrease in your blood pressure, a decrease in your heart rate, a more relaxed feeling and a decrease in anxiety. Meditation also can help us to focus better.

I find that if I want to clear my mind and focus on a problem or gain self-awareness I can do it even better when I am surrounded by nature. It could be the lapping of a gentle ocean, the crashing sound of ocean surf, the tranquility and quietness of mountains or the chirping of birds around a quiet lake. Wherever that place may be for you, it seems as if the benefits of meditation can be compounded when we are surrounded by nature.

What about doing something similar to meditation as a family activity to find some awareness of the family unit?  Maybe your family could go to the beach to watch and contemplate a beautiful sunset or go hiking in the early morning hours when the sun is rising and nature is coming alive.

Whatever you choose to do spend some time learning things about you or gain some closeness with your family.

To your health and practicing self-awareness,

Kat

As we enter October we are observing Breast Cancer Awareness Month. We honor all the women who have had breast cancer, the loved ones that have been lost and have optimism for a cure for everyone in the future.

The following are some tips that experts say contribute to staying healthy and lowering your risk of breast cancer:

1. Know your family history. Researchers say that if you have a first line relative who had breast cancer your lifetime risk is double that of others. If there are 2, your risk goes up 5 times.

2. Get your annual mammograms starting at age 40. If you have an increased risk as a guideline, you should start screening 10 years prior to the family member’s age at onset.

In addition if you are at risk talk to your health care provider about MRI/ultrasound as well.

3. If you have family history of breast or ovarian cancer, or are of Ashkenazi Jewish descent (Eastern European) consider genetic testing for the BRCA mutation.

4. Maintain a healthy weight. Being overweight can increase your risk as well as reduce your risk of surviving breast cancer.

5. Exercise regularly. By exercising regularly you will keep your weight a good range and increase your immune system function.

6. Drink alcohol in moderation. Researchers have found that 2 drinks/day could increase your risk by 21%

7. Last, but not least learn and perform a breast self-exam monthly. Always check with your health care provider if you have concerns.