Younger women are at increasing rates of a breast cancer diagnosis, leading to doctors revising the screening age to be younger.
I just read an article summarizing a recent study. So, I figured, instead of just passing along the pink ribbon, I would provide more information. I wanted to compile some of the topics that I work on with my clients and resources for you to have:
What are the 5 warning signs of breast cancer?
New lump in the breast or underarm (armpit).
Thickening or swelling of part of the breast.
Irritation or dimpling of breast skin.
*Redness or flaky skin in the nipple area or the breast.
Pulling in of the nipple or pain in the nipple area.
Change in skin appearance like a new beauty spot or eczema.
*Inflammatory breast cancer (IBC) is an uncommon and aggressive type of breast cancer. It can cause the breast to appear red and swollen, giving the appearance of inflammation.
PS: You know when something is wrong with your breast, better than anybody else or a machine. Advocate for your case!
While it doesn’t guarantee that you won’t develop breast cancer, leading a healthy lifestyle goes a long way to improve your chances. And if unfortunately, you get the bad news, your mind and body will be in more of a “fight mode” to tackle the treatment.
In any situation, it’s important to clearly identify and work on the factors you CAN control. It’s empowering and has a positive impact on your mental health.
See below the main risk factors and on which ones you can concentrate your efforts:
Let’s go a bit deeper on food:
The villains: excess consumption of red/cured/processed meats, especially cooked at high temperatures (BBQ), trans fats, dairy products of poor quality (like containing the bovine growth hormone, an animal drug approved by FDA to increase milk production in dairy cows) foods containing high fructose corn syrup…processed foods in general.
As a French native, even after 15 years here, I am still shocked at the number of toxic foods in our plates. As Michael Pollan would say, “Vote with your fork!”
But these good guys are here to help:
Phytoestrogens (plant nutrients found in several different types of food such as soy products, grains, beans, and some fruits and vegetables).
Cruciferous vegetables (cabbage, radishes, turnips, cauliflower, and broccoli…and many more) contain a high amount of a phytochemical called sulforaphane, and another important one called indole-3-Carbinol (I3C)
A diet containing whole grains, vegetables, fruits and lean proteins represent a majority of unprocessed foods which bring us energy, health and longevity.
Sport & cancer
Sport is my go-to for everything! And after witnessing so many positive effects on my clients, my main advice would be: Don’t wait to be done with treatment and NO yoga is not the only option! Training helps to reduce the treatment side effects.
During treatment: Do it! Train at a comfortable level (especially with your heart rate as chemo for example raises your heart rate level). Once you have your protocol, organize your work outs around your treatments.
I always give 3 options to my clients:
Plan A: when your level of energy/stamina/sleep is correct follow your workout.
Plan B: less optimum level of energy that day? Do a lighter/shorter walk, jog, or training. Enjoy and be proud of the fact that you were able to do it!
Plan C: if you can’t even picture the idea of simply moving! Rest, sleep, listen to your body. It’s totally okay!
Cancer and treatment change your body, which affects your confidence and self-esteem. Being lost, disconnected or angry at your new body are very common. Training plays an active role in the healing process! You reconnect with yourself, feeling stronger and being active in your recovery process. For example: go back to sports you already have done and enjoyed in the past to skip the learning curve but don’t compare your present level with your past one, please!
Be patient, be flexible mentally with your fluctuating level of energy in your body, be kind to yourself and practice regularly at a comfortable zone.
The second main aspect when you train during/after treatment is "You MUST learn about lymphedema "(are you at risk? learn the different stages, wear a compression sleeve if necessary, talk to your encologist about it)
I certified as a Cancer Exercise Specialist in 2012 with CETI (Cancer Exercise Training Institute, by Andrea Leonard who is herself a cancer survivor). She wrote a book that I highly recommend with simple exercises to re-educate the affected side safely. See below in references.
Now, once the treatment is done, there is often a void! Now what? If you already have a routine in place, it will help you to start to reconnect the dots of your life, to reappropriate your body in “a smoother way”.
What other factors play an important role:
Stress! When stress is in an equation it’s never good news because it basically affects ALL our systems in our body including the musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous, and our immunity!
Skincare, makeup, hair (dyes and straighteners) and nails products! Brace yourself when it comes to these products, we are talking about heavy metals, an endless list of hazardous chemicals which can enter your blood stream through your scalp, gases, vapors through your nose, and particulates on your skin…
Let’s finish with -one of my long list of pet peeves- the endocrine disruptors that have been linked to breast cancer! With a special prize for the xenoestrogens (any natural or synthetic compound introduced into the body that mimics the effects of estrogen or promotes its production).
So, on one side we are being asked to take care of our health to minimize the risks of cancer, but these disruptors are literally everywhere! We must do our research on everything: food (BPA or bisphenol A), plastic containers, cosmetics, flagrance(phthalates), cleaning products, toys, packaging, pesticides, paints…it never ends! And, cherry on the cake, pay the extra price for cleaner versions of these products!
3 easy habits to implement:
use glass (recycled jars) instead of plastic.
Less is more for cleaning products at home use a gentle one for multipurpose uses like white vinegar.
Filter your water and please do NOT drink water in a plastic bottle which has stayed in heat/sun!
In a nutshell, our immune system (who is mainly in charge of getting rid of these cancerous cells) starts to be overburdened when it is exposed to a cocktail of all these factors!
After reading these ideas rather than feeling stressed out or where do I start? I want you to feel empowered to make gradual changes here and there. Pick and choose your battles! Act in terms of ADDING (green veggies, a walk, active play time with your child) CLEANING and CLEARING (unnecessary plastic / cleaning products).
Make it fun, simple, and crystal clear in your mind & personal life.
Usually, I work on 5 new habits at a time with my clients. We implement EASY changes for them to last and build upon! The key is for them to be easy to implement and meaningful. We put daily cues and temporary reminders in place (post-it on fridge, time alert on phone or computer, exercise bag in view). They are anchored following a habit already in place in their lives (like doing a breast self-exam while taking your shower)
The method is based on the Tiny Habits method from BJ Fogg (the book or the on line program). Check it out on how we form new habits and their components!
Don’t hesitate to comment /share/enrich the topics!
In Health,
Anne
Resources:
· Simple Exercises to reeducate the affected area or keep mobility and strengthen of your arm/shoulder/pec muscles.
Book: “Essential Exercises for Breast Cancer Survivors: How to Live Stronger and Feel Better” by Andrea Leonard
· If you want to connect to a Cancer Exercise Specialist in your area. You can check their directory https://www.thecancerspecialist.com/user-directory/
· Info on lymphedema: https://klosetraining.com/resources/self-care-videos/
· Not straightly related to cancer but HEALTH and self-care: my favorite and most useful book I read this year. “Breath” by James Nestor. Well-written and entertaining too!
· How to implement new habits: https://tinyhabits.com/book/
· 9 Ways to Avoid Hormone-Disrupting Chemicals
· My daughter introduced me to these skin care products. Clean and priced fairly: https://www.goodmolecules.com/
For breast cancer, 40 is the new 50! Younger women are at increasing rates of a breast cancer diagnosis, leading to doctors revising the screening age to be younger.
I just read an article summarizing a recent study. So, I figured, instead of just passing along the pink ribbon, I would provide more information. I wanted to compile some of the topics that I work on with my clients and resources for you to have:
What are the 5 warning signs of breast cancer?
New lump in the breast or underarm (armpit).
Thickening or swelling of part of the breast.
Irritation or dimpling of breast skin.
*Redness or flaky skin in the nipple area or the breast.
Pulling in of the nipple or pain in the nipple area.
Change in skin appearance like a new beauty spot or eczema.
*Inflammatory breast cancer (IBC) is an uncommon and aggressive type of breast cancer. It can cause the breast to appear red and swollen, giving the appearance of inflammation.
PS: You know when something is wrong with your breast, better than anybody else or a machine. Advocate for your case!
While it doesn’t guarantee that you won’t develop breast cancer, leading a healthy lifestyle goes a long way to improve your chances. And if unfortunately, you get the bad news, your mind and body will be in more of a “fight mode” to tackle the treatment.
In any situation, it’s important to clearly identify and work on the factors you CAN control. It’s empowering and has a positive impact on your mental health.
Let’s go a bit deeper on food:
The villains: excess consumption of red/cured/processed meats, especially cooked at high temperatures (BBQ), trans fats, dairy products of poor quality (like containing the bovine growth hormone, an animal drug approved by FDA to increase milk production in dairy cows) foods containing high fructose corn syrup…processed foods in general.
As a French native, even after 15 years here, I am still shocked at the number of toxic foods at our disposal. As Michael Pollan would say, “Vote with your fork!”
But these good guys are here to help:
Phytoestrogens (plant nutrients found in several different types of food such as soy products, grains, beans, and some fruits and vegetables).
Cruciferous vegetables (cabbage, radishes, turnips, cauliflower, and broccoli…and many more) contain a high amount of a phytochemical called sulforaphane, and another important one called indole-3-Carbinol (I3C)
A diet containing whole grains, vegetables, fruits and lean proteins represent a majority of unprocessed foods which bring us energy, health and longevity.
Sport is my go-to for everything! And after witnessing so many positive effects on my clients my main advice would be Don’t wait to be done with treatment and NO yoga is not the only option! Training helps to reduce the treatment side effects.
During treatment: Do it! Train at a comfortable level (especially with your heart rate as chemo for example raises your heart rate level). Once you have your protocol, organize your work outs around your treatments.
I always give 3 options to my clients:
Plan A: when your level of energy/stamina/sleep is correct follow your workout.
Plan B: less optimum level of energy that day? Do a lighter/shorter walk, jog, or training. Enjoy and be proud of the fact that you were able to do it!
Plan C: if you can’t even picture the idea of simply moving! Rest, sleep, listen to your body. It’s totally okay!
Cancer and treatment change your body, which affects your confidence and self-esteem. Being lost, disconnected or angry at your new body are very common. Training plays an active role in the healing process! You reconnect with yourself, feeling stronger and being active in your recovery process. For example: go back to sports you already have done and enjoyed in the past to skip the learning curve but don’t compare your present level with your past one, please!
Be patient, be flexible mentally with your fluctuating level of energy in your body, be kind to yourself and practice regularly at a comfortable zone.
The second main aspect when you train during/after treatment: you MUST learn about lymphedema (are you at risk? learn the different stages, wear a compression sleeve if necessary)
I certified as a Cancer Exercise Specialist in 2012 with CETI (Cancer Exercise Training Institute, by Andrea Leonard who is herself a cancer survivor). She wrote a book that I highly recommend with simple exercises to re-educate the affected side safely. See below in references.
Once the treatment is done, there is often a void! Now what? If you already have a routine in place, it will help you to start to reconnect the dots of your life, to reappropriate your body in “a smoother way”.
What other factors play an important role:
Stress! When stress is in an equation it’s never good news because it basically affects ALL our systems in our body including the musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous, and our immunity!
Skincare, makeup, hair (dyes and straighteners) and nails products! Brace yourself when it comes to these products, we are talking about heavy metals, an endless list of hazardous chemicals which can enter your blood stream through your scalp, gases, vapors through your nose, and particulates on your skin…
Let’s finish with -one of my long list of pet peeves- the endocrine disruptors that have been linked to breast cancer! With a special prize for the xenoestrogens (any natural or synthetic compound introduced into the body that mimics the effects of estrogen or promotes its production)
So, on one side we are being asked to take care of our health to minimize the risks of cancer, but these disruptors are literally everywhere! We must do our research on everything: food (BPA or bisphenol A), plastic containers, cosmetics, flagrance(phthalates), cleaning products, toys, packaging, pesticides, paints…it never ends! And, cherry on the cake, pay the extra price for cleaner versions of these products!
3 easy habits:
use glass (recycled jars) instead of plastic.
Less is more for cleaning products at home use a gentle one for multipurpose uses like white vinegar.
Filter your water and please do NOT drink water in a plastic bottle which has stayed in heat/sun!
In a nutshell, our immune system (who is mainly in charge of getting rid of these cancerous cells) starts to be overburdened when it is exposed to a cocktail of all these factors!
After reading these ideas rather than feeling stressed out or where do I start? I want you to feel empowered to make gradual changes here and there. Pick and choose your battles! Act in terms of ADDING (green veggies, a walk, active play time with your child) CLEANING and CLEARING (unnecessary plastic / cleaning products). Make it fun, simple, and crystal clear in your mind & personal life.
Usually, I work on 5 new habits at a time with my clients. We implement EASY changes for them to last and build upon! The key is for them to be easy to implement and meaningful. We put daily cues and temporary reminders in place (post-it on fridge, time alert on phone or computer, exercise bag in view). They are anchored following a habit already in place in their lives (like doing a breast self-exam while taking your shower)
The method is based on the Tiny Habits method from BJ Fogg (the book or the on line program). Check it out on how we form new habits and their components!
Don’t hesitate to comment /share/enrich the topics!
In Health,
Resources:
· Simple Exercises to reeducate the affected area or keep mobility and strengthen of your arm/shoulder/pec muscles.
Book: “Essential Exercises for Breast Cancer Survivors: How to Live Stronger and Feel Better” by Andrea Leonard
· How to implement new habits: https://tinyhabits.com/book/
· 9 Ways to Avoid Hormone-Disrupting Chemicals
· My daughter introduced me to these skin care products. Clean and priced fairly: https://www.goodmolecules.com/