Health & Fitness
October is National Breast Cancer Awareness Month
Seeing that October is National Breast Cancer Awareness Month, it’s a great time to focus on the important steps to take throughout the year for prevention and early detection of this disease. Below are steps you can take to ensure early detection:
· Obtain a regular mammogram starting at the age of 40
· Go for an annual clinical breast exam
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· Perform a monthly breast self exam
· Obtain a risk assessment from a physician.
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Prevention starts with healthy lifestyle habits, like following a nutritious diet and taking time to exercise. According to a recent report published by the American Institute for Cancer Research/World Cancer Research Fund, nearly 40 percent of all breast cancer cases in the United States may have been prevented if women maintained a healthy weight, consumed less alcohol, exercised more and breastfed their infants.
A balanced diet is an important component in reducing your risk for cancer. Evaluate your daily diet, and then try to incorporate the following suggestions to build on your health:
- Include at least 5 servings of fruits and vegetables each day. Aim for a variety of rich, vibrant colors. These foods are packed with fiber, vitamins, minerals, antioxidants, and many other substances that work together to lower the risk of several types of cancers.
- Aim for at least 3 servings of whole grains each day to get a boost of fiber and essential vitamins.
- Choose oatmeal or other whole-grain cereals at breakfast
- Use whole-wheat bread or wraps for a sandwich.
- Serve whole-grain brown rice, barley or whole-wheat couscous at dinner
- Low-fat or fat-free dairy products (milk, cheese, yogurt)
- Reduced-fat or light dressings, sauces and snack foods
- Lean cuts of meat (“loin” or “round” in the name of cut, 90% lean ground beef).
Be sure to check out our FREE October events at the ShopRite of White
Oak here: http://www.shoprite.com/wp-content/uploads/2013/09/White-Oak-October-2013.pdf
Any questions or concerns please contact Nicole at 301-572-4341 or Nicole.stoklosa@wakefern.com