October is Breast Cancer Awareness Month!!!

Most every one of us in some way, shape, or form have been touched or affected by breast cancer. Whether it was a personal diagnosis of breast cancer, a family member or friend affected, or someone you simply know. We all have women in our lives in some capacity. So let’s raise some awareness this month!

At least once or twice a week in my job, I get to talk to ladies about breast self-exams, and I am amazed at how many don’t know how to check themselves or know how but simply don’t. So here are the basics ladies:

HOW TO DO A SELF-BREAST EXAM:

Step 1: Begin by looking at your breasts in the mirror with your shoulders straight and your arms on your hips.

Here’s what you should look for:

• Breasts that are their usual size, shape, and color
• Breasts that are evenly shaped without visible distortion or swelling

If you see any of the following changes, bring them to your doctor’s attention:

• Dimpling, puckering, or bulging of the skin
• A nipple that has changed position or an inverted nipple (pushed inward instead of sticking out)
• Redness, soreness, rash, or swelling

Step 2: Now, raise your arms and look for the same changes.

Step 3: While you’re at the mirror, look for any signs of fluid coming out of one or both nipples (this could be a watery, milky, or yellow fluid or blood).

Step 4: Next, feel your breasts while lying down, using your right hand to feel your left breast and then your left hand to feel your right breast. Use a firm, smooth touch with the first few finger pads of your hand, keeping the fingers flat and together. Use a circular motion, about the size of a quarter.

Cover the entire breast from top to bottom, side to side — from your collarbone to the top of your abdomen, and from your armpit to your cleavage.

Follow a pattern to be sure that you cover the whole breast. You can begin at the nipple, moving in larger and larger circles until you reach the outer edge of the breast. You can also move your fingers up and down vertically, in rows, as if you were mowing a lawn. This up-and-down approach seems to work best for most women. Be sure to feel all the tissue from the front to the back of your breasts: for the skin and tissue just beneath, use light pressure; use medium pressure for tissue in the middle of your breasts; use firm pressure for the deep tissue in the back. When you’ve reached the deep tissue, you should be able to feel down to your ribcage.

Step 5: Finally, feel your breasts while you are standing or sitting. Many women find that the easiest way to feel their breasts is when their skin is wet and slippery, so they like to do this step in the shower. Cover your entire breast, using the same hand movements described in Step 4.

BREAST CANCER INFORMATION:

I did some research and gathered some information on breast cancer, how to lower your risk, and some tips on how diet and exercise can help. I hope you all find this useful. Please feel free to share with anyone as well:

Breast cancer is the most common cancer among women in the United States, other than skin cancer. It is the second leading cause of cancer death in women, after lung cancer.

The chance of a woman having invasive breast cancer some time during her life is about 1 in 8. The chance of dying from breast cancer is about 1 in 36. I don’t know about you, but this scares me!

The good news is breast cancer death rates have been going down. This is probably the result of finding the cancer earlier and better treatment. Right now there are more than 2.9 million breast cancer survivors in the United States, which is awesome!

HOW CAN I LOWER MY RISKS?

• Know your family history of breast cancer. If you have a mother, sister, or daughter with breast cancer, ask your doctor what is your risk of getting breast cancer and how you can lower your risk.
• Find out the risks and benefits of hormone replacement therapy.
• Limit the amount of alcohol you drink.

 Here are the American Cancer Society Guidelines for Nutrition and Physical Activity for Cancer Prevention:

1. Maintain a healthy weight throughout life:

2. Adopt a physically active lifestyle.

• Adults should engage in at least 30 minutes of moderate to vigorous physical activity, above usual activities, on 5 or more days of the week; 45 to 60 minutes of intentional physical activity is preferable.

• Children and adolescents should engage in at least 60 minutes per day of moderate to vigorous physical activity at least 5 days per week.

3. Eat a healthy diet, with an emphasis on plant sources.

• Choose foods and drinks in amounts that help achieve and maintain a healthy weight.

• Eat 5 or more servings of a variety of vegetables and fruits each day.

• Choose whole grains over processed (refined) grains.

• Limit intake of processed and red meats.

4. If you drink alcoholic beverages, limit your intake.

• Women should drink no more than 1 drink per day (or 2 per day for men).

So ladies, I strongly encourage you all to perform a monthly self-breast exam, watch your diet and exercise, know your risks, and talk to your doctor about any unusual signs or symptoms you see or find, and discuss when you should start having yearly mammograms.

Wear your pink this month everyone and check those boobies ladies!

Coach Brandy 🙂