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.

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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