Take Charge of Breast Health
October is Breast Cancer Awareness Month, a time to focus on women’s health and the importance of catching problems early. While mammograms and regular doctor visits are important, knowing your own body is just as critical. One way to do this is through a monthly breast self-exam. When you understand what’s normal for you, it’s easier to notice changes and talk to your doctor right away. Early detection matters – breast cancer is the most common cancer in women, and 1 in 8 women will face it in their lifetime. The good news is that if it’s found early, the survival rate is nearly 99%.
Performing Self-Exams
In between clinical exams and mammograms, women should complete BSEs to become familiar with the look and feel of their breasts when healthy, so that changes can be detected as early as possible.
1.Lie down and place one arm behind your head.
2.Use the pads of your middle three fingers on the opposite hand to check your breast tissue in overlapping, dime-sized circular motions.
3. Use an up-and-down pattern starting at your underarm and moving all the way to the middle of your breastbone to feel for changes.
4.Standing with your hands on your hips, look in a mirror for changes in size, shape, and contour coloring of your breasts
Breast Tissue Changes
Contact your doctor if you notice any of the following changes to your breast or nipple tissue while doing a breast self-exam:
- Lumps
- Dimpling, red or scaly skin
- Nipple discharge or pain
It is normal for breast tissue to change during menstrual cycles, pregnancy, menopause, or while taking birth control pills or other hormone therapy. However, if you notice changes at other times in your life, it is strongly suggested that you visit a doctor immediately.
What to Know About This Year’s Flu Season
In the United States, influenza (flu) season lasts from October through May, with peak flu activity between December and March. What’s more, flu season in the Southern Hemisphere often indicates what’s to come in the United States. Data revealed that the 2024 flu season in the Southern Hemisphere was like previous flu seasons. With the potential for this year’s flu season to be severe in the United States, vaccination remains the most effective way to prevent the flu, especially severe disease and hospitalization.
How to Stay Healthy
The flu can cause serious complications for people of any age, but children and older adults are especially vulnerable. To help keep your household healthy this flu season, consider these tips:
- Get the flu vaccine. Being vaccinated against the flu is your best chance of preventing the illness. The CDC recommends that anyone aged 6 months and older get a flu shot every year.
- Avoid close contact with people who are sick and stay away from others when you feel unwell. Because flu, cold and COVID-19 symptoms are similar, doctors say it’s best to get tested to know what you have.
- Wash your hands often using soap and warm water to protect against germs. If soap and water are unavailable, use an alcohol-based hand sanitizer.
- Wash your mouth and nose. Cough or sneeze into a tissue or your elbow and dispose of tissues immediately.
- Get seven to nine hours of quality sleep each night to boost your immune system.
- Exercise regularly to strengthen your body and make it more resilient against infections, including the flu.
- Stay hydrated and eat a nutritious diet rich in whole grains, lean proteins, fruits, vegetables and fiber.
Experts recommend getting vaccinated against the flu by the end of October, so don’t delay getting your shot. Contact your doctor today to learn more about vaccines.
World Mental Health Day: Take Action
High-Fat Diet May Increase Anxiety
When feeling stressed, you may instinctively reach for junk food, which is often high in fat. However, a new study at the University of Colorado Boulder revealed that consuming high-fat foods might actually worsen anxiety symptoms. Researchers believe this is happening due to the connection between gut bacteria and brain chemicals that regulate anxiety levels. Experts recommend supporting the gut microbiome and signaling pathways through healthy eating and reducing high-fat and overly processed food intake. Consider incorporating the following foods into your daily diet:
• Foods with omega-3 fatty acids: fatty fish, flaxseeds, chia seeds, walnuts and avocado
• Foods rich in fiber: beans, lentils, sweet potato and whole grains
• Fermented foods: kimchi, miso, tempeh, kombucha, kefir and yogurt
• Prebiotic foods: garlic, onions, asparagus, bananas and oats
• Dark leafy greens: spinach, kale, arugula, Swiss chard and collard greens
• Berries: raspberries, strawberries and
These findings about the mind-body connection emphasize the need to consider dietary choices beyond weight management. For guidance on nutrition and mental health, contact a qualified medical provider.
