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Breast lump? Why you shouldn't panic

InnoHEALTH Magazine — Fri, 02 Feb 2018 06:53:25 +0000

It’s every woman’s greatest fear: Finding a breast lump while showering or doing a monthly breast self-exam. But the truth is, a lot of that fear is unfounded, due to the fact that 80% of all lumps turn out to be benign. Here’s what those lumps really mean. Writes Indu S.

We all know the stats: One in nine women will develop breast cancer in her lifetime. For most of us, those numbers make every bump in our breasts a cause for panic. But while a lump should never be ignored, the fact is that the texture and feel of a perfectly healthy breast — whether lumpy or smooth, sore or sensitive — can vary from month to month, woman to woman. So when should a bump evoke concern? Read this B&S advisory article compiled by information from leading doctors in the field.

Why your breasts are lumpy?

Doctors have a scary name for lumpy breasts: Fibrocystic breast disease. But although the word disease may induce panic, doctors reassures that lumpy breasts are common. “Many women experience lumpiness, tenderness or thickening of the breast tissue due to monthly hormonal changes. It’s not unusual.”

In fact, there isn’t even a specific test to diagnose these kinds of lumps. It’s not like having a mammography or biopsy and finding a result. It’s kind of in the fingers of the beholder.

Sussing out the good lump from the bad

If your breasts are on the lumpy side, it can be tough to know what to feel for during those monthly self exams. The good news is that “normal” breast lumps tend to feel distinctive; usually they’re soft, smooth and movable. Cancerous lumps, on the other hand, tend to be hard, rough-edged and immobile.

The best way to keep yourself healthy is to examine your breasts every month so that you’re intimately familiar with their geography — every dip and lump and thickening. The best time to do it is about a week after your period, when breasts tend to be least lumpy. (Breast lumpiness and soreness is most likely to occur the week before a woman’s period and ease up after menstruation begins.)

Once you have a sense of the normal texture of your breasts, it will be easier to figure out when something doesn’t feel right and merits a trip to your doctor.

Lumps and cancer risk: Is there a connection?

The good news is fibrocystic breast condition does not increase your risk of breast cancer. There is no relationship between this condition and breast cancer, claim doctors.

What to do when your breasts hurt

Try taking the Pill. Birth-control pills seem to ease pain and lumpiness for some women. This is probably because they keep a woman’s hormone levels more stable throughout her cycle.

Ditch that skimpy lingerie — at least on top. Some women find that wearing a supportive bra (read: one with underwires) can help ease pain.

Go easy on caffeine — Though studies haven’t proved a connection between lumpiness and caffeine, some doctors recommend that women with monthly breast pain cut back on the coffee.

Your Breast Health

Breast cancer is the most common form of cancer in women today, and every woman is at risk. Although there is no proven way to prevent the disease, there are ways that each woman can protect her health. Here are steps you can take to maintain good breast health.

Follow an early-detection program:

* Get regular mammograms, beginning at age 40; one every year or as directed by your doctor.

* Have a breast examination by a doctor or nurse, every year, starting at age 20.

* Learn the normal feel of your breasts, and perform monthly self exams. Many women have lumpy breasts, which are usually not cause for concern. However, if you feel a change or a lump that is new, be sure to have it checked by a doctor or nurse right away.

* There are other steps you can take for good breast health. Researchers are continuing to explore the effect that a healthy, active lifestyle can have on reducing breast cancer risk. While it is not yet known whether losing weight will reduce your risk of developing breast cancer, maintaining a lifelong healthy weight is good for your breast health as well as for your heart and bones.

Results of breast cancer research also suggest you should:

* Maintain a diet low in fat; one that includes fruits, vegetables and whole grains. These low-calorie, high-fiber foods have proven health benefits.

* Drink alcohol in moderation, if at all. Regular use of even small amounts of alcohol — whether it is liquor, beer or wine — has been shown to increase breast cancer risk.

* Don’t smoke. Smoking causes cancer, heart disease and many chronic illnesses; it also negatively affects the health of others.

* Exercise regularly. Work out, do aerobics, bike or walk briskly — exercise in some way so as to raise your heart rate — three or more times a week. Several studies have shown that regular vigorous exercise can reduce breast cancer risk.

Reducing your risk: Self examination techniques

Breast cancer cannot be prevented, but it can be detected at an early, treatable stage. Women ages 40 and older should go for regular screening mammograms, a simple procedure that can reveal breast cancer at its earliest stage — up to two years before it can be felt. Annual screening mammography should begin at age 40. And, annual breast examinations by a medical professional are a required complement to screening mammography. Every woman, age 20 and over, should have a clinical breast exam by a doctor or nurse every year.

Many breast irregularities are found by women themselves, yet women often do not know how to perform breast self-examination (BSE), and few do so regularly. Although BSE has never been proven to affect survival (BSE usually finds lumps at a later stage), becoming familiar with your breasts and what feels normal for you is a recommended component of every woman’s breast health program. Your annual exam is a good time to ask your doctor or nurse about how to do a good self-examination every month. Giving yourself a correct and comprehensive breast self-exam is vital to your health.

For Monthly Breast Self-Exams:

* Use the flat part of your fingers of your three middle fingers to feel your breast. Always use your left hand for your right breast and your right hand for your left breast.

* Go from your neck, down under your arm, across and to the bottom of your rib cage and up the breastbone. This area is all breast tissue.

Check for any lumps, hard knots, swelling, dimpling or thickening. Perform your self-exam in front of a mirror and observe for any abnormal change in size, shape, color or discharge.

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InnoHEALTH Volume 1 Issue 1 (July to September 2016) – https://goo.gl/iWAwN2
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InnoHEALTH Volume 2 Issue 3 (July to September 2017) – https://goo.gl/MCVjd6
InnoHEALTH Volume 2 Issue 4 (October to December 2017) – http://amzn.to/2B2UMLw
InnoHEALTH Volume 3 Issue 1 (January to March 2018) – https://goo.gl/fksdQx

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Food for thought

InnoHEALTH Magazine — Thu, 01 Feb 2018 06:41:42 +0000

How important is your Mental health for your physical performance

By Edwina Coram

Do you have days when your mind feels foggy; when you can’t seem to think straight or concentrate on anything no matter how hard you try? If your answer is yes, then it might be time to re-evaluate your diet and daily habits.

Some things that we do deplete the body’s system and in turn will affect the ability to think clearly and concentrate. Not eating regular healthy meals can be a drain on the brain, affecting your ability to focus without becoming distracted.

Iron is essential for the transportation of oxygen to the brain, too little iron in your diet means that the brain literally suffocates. Inadequate oxygen supply prevents cells from converting glucose and other calorie containing foods to energy, quick enough to meet your cellular needs. In such case, many cell functions will either slow down or stop altogether. Leaving you feeling tired, and irritable. You may also find it difficult to think clearly or concentrate.

Smoking has similar adverse effects. The nicotine in tobacco smoke constricts the blood vessels and interferes with circulation. This can gradually reduce the number of brain cells, increasing free radicals. These in turn, damage the whole system, due to oxygen deprivation. Again this can make feel sluggish and will also be a burden on your immune system.

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Acute or chronic stress can also result in the inability to concentrate and thus reduce the effect of short-term memory. Likewise, high blood pressure is linked to reduced attention span and memory loss. Concentration can further be affected by lack of physical exercise and obesity.

Smartening up your diet

If you want to restore you concentration and memory skills then a good place to start is with your diet. Mental performance and relaxation can both be improved by choosing the right combination of foods.

Foods rich in iron include whole grains, beans, and fortified cereals. Though these are generally more difficult to absorb than animal sources, vitamin C will help enhance your intake, so you should consider including sources such as citrus fruit, strawberries, red peppers, broccoli, potatoes, watermelon, cantaloupe, cauliflower, and kiwis in your meal.

There are two amino acids in the brain (L-tryptophan and L-tyrosine) which compete with each other to control brain function. The brain uses L-tyrosine to synthesize neurotransmitters such as dopamine and norepinephrine. Both these chemicals are essential to the processes of alertness, clear thinking and concentration. L-tyrosine production is stimulated by protein rich foods such as beans, nuts and soya. The brain uses L-tryptophan to synthesize the neurotransmitter serotonin, which is responsible for relaxation and satiety and slowing down reaction time. L-tryptophan production is stimulated by foods such as sunflower seeds, milk and carbohydrate rich food. Because these chemicals compete with each other, if you want to stay focused and alert throughout the day, then the best thing it to eat protein rich foods. That way L-tyrosine will reach the brain first, thus keeping your mental performance at maximum potential.

If you don’t allow your body a chance to self-cleanse then poor concentration and fatigue can become daily problems. You can help your body relieve itself of toxins by adjusting your dietary routine. Including alfalfa sprouts soybeans, brown rice, sesame salt, miso, and sea vegetables can help to clear toxins from your body and enervate your digestive and metabolic processes.

Adding friendly microflora to your digestive system by eating yogurt or probiotic supplements can also help to detoxify your system and prevent buildup of damaging bacteria in the intestines.

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There are also a number of herbal drinks, which are nutritious as well as helpful for detoxification processes. Dandelion, licorice root, yellow dock root, milk thistle, red clover and burdock root taken in extract or tablet form will each help to remove toxins from the body and boost the immune system. Lemon, beet, carrot, wheat grass and the juices of all leafy greens are the best juices for purifying the blood because as they help to build up essential nutrients.

Several mini-meals and snack throughout the day rather than a few large meals with long intervals will help your metabolism function better by balancing nutrients and keeping the brain supplied with oxygen. A moderate meal every four hours is adequate to balance brain chemical and improve mood and blood sugar levels. But don’t be tempted to nibble, this will lead to craving and gorging and will disrupt concentration further. It is also beneficial to increase your water intake to at least 6 glasses daily, and to limit caffeine (coffee, tea, and coke) to two beverages per day. Remember, if you are consuming less than 2,500 calories daily then it is advisable to at least consider taking a moderate vitamin supplement, but don’t be tempted to use supplements as replacements for nutritious foods.

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