Tuesday, October 26, 2010
Friday, October 8, 2010
Go Pink!
Go Pink in the month of Oct! My top 10 breast care tips:
1. Eat your veggies
Packed with cancer-fighting vitamins and minerals, fresh vegetables and fruits are also important to ensure a healthy digestive and immune system. You should strive for at least 5-6 servings of this food group daily (1 serving size = a palm-size of fresh salad leaves = a fist of cooked veggies = 1 medium sliced fruit).
2. Green tea
Green tea contains flavonoids that are potent antioxidants. Statistics show that cancer risk is reduced in people who drink green tea regularly compared to those who don't. So the next time you want a cuppa, go green!
3. Stave off the fats
There are the 'good' fats and there are the 'bad' fats. You need about 30% of fats daily from your total energy intake. Why not go for monounsaturated and the polyunsaturated fats instead? Omega-3, Omega-6 and Omega-9 are examples of good fats that you can obtain from food sources such as flaxseed, nuts, seeds, oily deep sea marine fish and plant oils. Cut down your intakes of animal fats such as lard, organ meats and poultry skin.
4. Yup, can't seem to emphasise this enough, quit smoking.
With the recent hike of a 20-stick pack of cigarettes to RM 10, it is perhaps high-time to kick the habit once and for all. People who smoke are at a higher risks of getting oral-nasal and lung cancers. Besides that, second-hand smokers are also not spared as their risks of getting cancer are also higher compared to those who are not exposed to the smoke.
5. Limit alcohol intake
One to two drinks a day is fine. Excessive alcohol intakes, on the other hand, do not just impair liver functions, but also promote cancer growth. If you need to unwind, go for red wine instead.
6. BSE
Breast-Self Examination is crucial as this can help save lives. Perform a BSE 7-10 days after your menses to detect any irregularities, abnormal discharge and dimpling of the skin. Any lumps that are detected (on the breasts or underarms) should be brought to the attention of a specialist for further testing. Early diagnosis normally leads to good prognosis.
7. Exercise
Don't want to sound like a nagger but exercise helps relieve stress, promotes detoxification via the sweat glands and burns fats. People who are obese/overweight have a higher chance of getting cancer.
8. Anti-ageing
This is sad, but cancer risk does increase with age. Supplementation with antioxidants such as beta-carotene, vitamins C,E, astaxanthin and alpha lipoic acid may be beneficial in helping to slow down the ageing process and thus, fight cancers.
9. Go for yearly medical check-ups
You are advised to go for an ultrasound scan if you are 30 years and above and a mammogram if you are 45 years and above. If you have a family history of breast cancer (e.g. mother, sister with the disease), go for a mammogram once you have hit 35 years of age. A thorough check-up will help detect malignant lumps before they spread.
10. A good bra
Well, there's no conclusive evidence to show that an ill-fitted bra will lead to cancer, but it is alarming to know that 80% of women wear ill-fitted bra (too loose or too tight). Bra is not just a piece of undergarment, but also acts as a support to prevent sagging, especially if you are physically active. A good-fitted bra also allows blood flow and proper drainage of the lymph nodes.
There, you have it. My top 10 breast care tips in commemoration of Breast Cancer Awareness Month this October.
Also, do check out my podcast if you have the time.....happy listening!
http://www.biolife.com.my/podcast.php?funcid=shw_iframe&id=154
1. Eat your veggies
Packed with cancer-fighting vitamins and minerals, fresh vegetables and fruits are also important to ensure a healthy digestive and immune system. You should strive for at least 5-6 servings of this food group daily (1 serving size = a palm-size of fresh salad leaves = a fist of cooked veggies = 1 medium sliced fruit).
2. Green teaGreen tea contains flavonoids that are potent antioxidants. Statistics show that cancer risk is reduced in people who drink green tea regularly compared to those who don't. So the next time you want a cuppa, go green!
3. Stave off the fats
There are the 'good' fats and there are the 'bad' fats. You need about 30% of fats daily from your total energy intake. Why not go for monounsaturated and the polyunsaturated fats instead? Omega-3, Omega-6 and Omega-9 are examples of good fats that you can obtain from food sources such as flaxseed, nuts, seeds, oily deep sea marine fish and plant oils. Cut down your intakes of animal fats such as lard, organ meats and poultry skin.
4. Yup, can't seem to emphasise this enough, quit smoking.
With the recent hike of a 20-stick pack of cigarettes to RM 10, it is perhaps high-time to kick the habit once and for all. People who smoke are at a higher risks of getting oral-nasal and lung cancers. Besides that, second-hand smokers are also not spared as their risks of getting cancer are also higher compared to those who are not exposed to the smoke.
5. Limit alcohol intake
One to two drinks a day is fine. Excessive alcohol intakes, on the other hand, do not just impair liver functions, but also promote cancer growth. If you need to unwind, go for red wine instead.
6. BSE
Breast-Self Examination is crucial as this can help save lives. Perform a BSE 7-10 days after your menses to detect any irregularities, abnormal discharge and dimpling of the skin. Any lumps that are detected (on the breasts or underarms) should be brought to the attention of a specialist for further testing. Early diagnosis normally leads to good prognosis.
7. Exercise
Don't want to sound like a nagger but exercise helps relieve stress, promotes detoxification via the sweat glands and burns fats. People who are obese/overweight have a higher chance of getting cancer.
8. Anti-ageing
This is sad, but cancer risk does increase with age. Supplementation with antioxidants such as beta-carotene, vitamins C,E, astaxanthin and alpha lipoic acid may be beneficial in helping to slow down the ageing process and thus, fight cancers.
9. Go for yearly medical check-ups
You are advised to go for an ultrasound scan if you are 30 years and above and a mammogram if you are 45 years and above. If you have a family history of breast cancer (e.g. mother, sister with the disease), go for a mammogram once you have hit 35 years of age. A thorough check-up will help detect malignant lumps before they spread.
10. A good bra
Well, there's no conclusive evidence to show that an ill-fitted bra will lead to cancer, but it is alarming to know that 80% of women wear ill-fitted bra (too loose or too tight). Bra is not just a piece of undergarment, but also acts as a support to prevent sagging, especially if you are physically active. A good-fitted bra also allows blood flow and proper drainage of the lymph nodes.
There, you have it. My top 10 breast care tips in commemoration of Breast Cancer Awareness Month this October.
Also, do check out my podcast if you have the time.....happy listening!
http://www.biolife.com.my/podcast.php?funcid=shw_iframe&id=154
Thursday, October 7, 2010
Sunday, September 12, 2010
Monday, September 6, 2010
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