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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
  • Keep it Low Fat!  Choose lean, light or reduced-fat foods to keep your total fat intake low.  Limit your intake of saturated and trans fats.  What to look for:
    • 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).  
  • Reduce stress.  Nurture yourself.  Take the time out from your busy schedule to make time for yourself.  Whether you choose to meet up with friends or go for a long walk, it’s up to you! 
  • Get moving.  Physically active women have a lower risk of breast cancer. Aim for at least 30 minutes of moderate to intense activity on most days of the week.  This can include walking, running, swimming, bicycling, dancing, aerobics and/or tennis.  Choose an activity you enjoy and get moving!
  • 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

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