Breast cancer is one of the most significant women’s health concerns.  After skin cancer, breast cancer is the most common type of cancer in women.  The odds of getting breast cancer are 1 in 8.  A small percentage of women have a family history of the disease.  This means a first degree relative- mother, sister, daughter- has had breast cancer, so there is a genetic risk factor.  But many women have no history of breast cancer in their family.  October is Breast Cancer Awareness Month.

There is no sure way to prevent breast cancer.  However, women can minimize their risk through certain lifestyle choices.  Being overweight, alcohol consumption, and not being physically active can increase the risk of developing breast cancer.  Using some birth control methods with hormones and post-menopausal hormone therapy with estrogen may also increase a woman’s risk.  Other risk factors are not as easily controlled.  White women have a slightly higher risk of developing breast cancer as compared to African American women.  No pregnancies or a late pregnancy adds to the risk.  Previous radiation treatments to the chest to treat other cancers and having dense, fibrous breast tissue are additional risk factors.

Early detection and treatment are key in fighting the disease.  Women should recognize any changes in their breasts including a lump that can be felt, nipple discharge, nipple turning inward, dimpling or puckering of breast skin, and redness or scaliness of the skin.  All of these symptoms should be checked by a physician.

Clinical breast exams and breast self-exams are not substitutes for a mammogram, which can detect cancer before it can be felt.  Current mammogram guidelines from the American Cancer Society are that women at average risk for breast cancer should have yearly mammograms by age 45.  Women may choose to begin mammograms as early as age 40.  At age 55, women who have had normal mammograms can change to every other year or continue yearly, if desired.  Women at higher risk should discuss these options with their doctor.

According to the US Department of Health and Human Services, women are more likely to develop thyroid disease than men.  The risk for women increases right after a pregnancy and following menopause.  One in eight women will be diagnosed with thyroid problems during their lifetime.

The thyroid is part of the endocrine system.  It’s a butterfly shaped gland located in front of the neck.  The thyroid produces a hormone that controls the body’s metabolism rate.  The thyroid can affect a woman’s weight, heart rate, cholesterol levels, and menstrual cycles.

Hypothyroidism, or underactive thyroid, is one type of thyroid disease.  If the thyroid is not producing enough thyroid hormones, the metabolism slows down.  Some symptoms of hypothyroidism include weight gain, tiredness, joint or muscle pain, dry skin and hair, depression, and slow heart rate.  Hashimoto’s disease is the most common cause of hypothyroidism.  Treatment includes taking manufactured forms of thyroid hormone.

Hyperthyroidism is another type of thyroid disease.  The thyroid becomes overactive, producing too much thyroid hormone.  Symptoms can include weight loss, irregular heartbeat, trouble sleeping, lighter menstrual periods, increased sweating, and trembling in the fingers and hands.  Treatments may include medications, radioiodine, or surgery to remove part or all of the thyroid gland.  Graves’ disease is the most common cause of hyperthyroidism.

A thyroid nodule is a swelling or growth that can develop on the thyroid gland.  There may be one or more nodules that can be solid or filled with fluid.  Ultrasound tests can be used to evaluate nodules.  Most nodules are not cancerous, so the doctor may just decide to watch and wait.  If the nodule is large or cancerous, it may be surgically removed.  Women are three times more likely than men to develop thyroid cancer.

September is thyroid cancer awareness month.  When found early, thyroid cancer is usually treatable.  A physician can perform a simple check of the thyroid gland during a routine physical examination.

The immune system is the body’s defense against infection and disease.  It’s made up of special cells, tissues, and organs that work together to protect the body and keep it healthy.  When the immune system isn’t working as it should, the body is left vulnerable.  As we age, our immune system response becomes reduced, leading to increased infections and less ability to fight them.  It is important to do what we can to strengthen our immune system so that it can do its job effectively.  Here are ways to boost your immune system for better health.

Develop Smart Eating Habits

Eat more fruits and vegetables to give the body needed nutrients.  Blueberries, blackberries, and broccoli contain antioxidants that can improve immune health.  Foods rich in vitamin C, including citrus and bell peppers, and those high in vitamin A, such as sweet potatoes and kale, are especially helpful to the immune system.  Yogurt contains probiotics that can keep the gut and intestinal tract healthy.  Salmon and herring are rich in omega-3 fatty acids which reduce inflammation in the body.

Get Enough Sleep

The body responds better to fighting infection when it is well rested.  According to the CDC, adults generally need 7-9 hours of sleep each night, teenagers need 8-10 hours of sleep, and school age children require 9-12 hours of shut eye.  To improve sleep habits, keep a consistent schedule for going to bed and getting up.  Avoid caffeine and alcohol before bedtime.  Exercising during the day can help us sleep better.  Turning off electronic devices (computer, phone, TV) at bedtime is also a good practice.

Exercise Regularly

Exercise improves circulation, lowers blood pressure, helps control weight, and helps alleviate stress.  All these factors can help boost the immune system.  Exercise doesn’t have to be strenuous.  Even a 30-minute daily walk can be helpful.  In addition, exercise during the day often leads to better sleep at night.

Reduce Stress

Many people find themselves overcommitted and stressed.  Slow down, relax, and connect with family or friends.  Listen to music.  Meditation or yoga is helpful for some people.  Take a walk or do some stretching exercises.  Reduce your caffeine intake.  Stop smoking.

Summer is the time of year when many families enjoy an outdoor picnic.  They pack up the cooler and the picnic basket and head off for an afternoon at the park or the lake.  But nothing ruins a fun time and good memories like a bad case of food poisoning.

E. coli, salmonella, and listeria are bacteria that can cause foodborne illnesses in humans. Symptoms of food poisoning can include abdominal cramps, vomiting, diarrhea, and fever. Undercooked foods and foods not stored at proper temperatures are a breeding ground for these bacteria.  These types of infections can be particularly serious for children, the elderly, pregnant women, and people with compromised immune systems.  Remember that food spoilage is not always immediately evident by appearance or smell.

When transporting perishable foods to a picnic, they should be stored in a well-insulated cooler with plenty of ice or freezer packs.  Perishable foods include meats like hot dogs, hamburgers, and chicken.  In addition, keep deviled eggs and salads containing mayonnaise, such as potato or macaroni salad, in the cooler.  During the drive, the cooler should be kept in the air conditioned part of the car rather than the trunk.  Food should be kept in the cooler until ready to be used.  Keep the cooler out of direct sunlight.  Do not let food sit outside the cooler for more than one hour in summer heat.  Take a separate cooler for drinks, so the food cooler is not opened so frequently.

Wash hands thoroughly before handling food.  If running water is not available, use wet wipes or hand sanitizer.  When grilling meat, be sure to cook thoroughly.  Undercooked ground beef can contain E. coli.  Use a meat thermometer to ensure the cooked beef has reached an internal temperature of 160 degrees F.  Color does not always indicate doneness.  Meat juices should be clear, not red or pink.  To avoid contamination, never place cooked meat on the same plate that held the raw meat.  Use clean utensils for serving.  Although hot dogs are fully cooked, it’s best to reheat them before serving.

Leftover foods should be returned to the cooler.  Refrigerate them immediately after returning home.  Discard food that has become warm.  Bacteria in food can double every twenty minutes.  Better to be safe than sorry.

There are some healthy foods that are safer choices for picnics.  They include tossed salads, fresh fruits and vegetables, pickled vegetables, salsa, pasta salad without mayonnaise, whole grain crackers, and nuts or nut butters.

Summer time is here.  Families want to be outdoors in the warm weather enjoying activities at the pool, the park, the ballfield, and other venues.  Follow these simple tips so that everyone has a safe and healthy summer season.

Stay Hydrated

Children and adults who are active outside in hot and humid weather must stay hydrated.  The best way to do that is by drinking water.  Other beverages are not good substitutes for water, and drinks containing alcohol and caffeine may actually contribute to dehydration.  Water helps to replenish the fluids our bodies lose when we sweat and urinate.  Don’t wait until you feel thirsty.  Drink some water every 15-20 minutes when active outside in the heat.

Prevent Sunburn    

Sunburn puts us at risk for developing skin cancer and contributes to premature aging of the skin.  Try to limit outdoor activities during the middle of the day, when the sun’s rays are strongest.  Apply a broad spectrum sunscreen that protects against UVA and UVB rays.  The SPF number measures how well the sunscreen protects skin compared to not wearing it.  The higher the SPF number, the better the protection.  SPF 15 may be adequate for limited sun exposure but use SPF 30 or higher for prolonged periods outside.  A water resistant product is a good option when swimming or if perspiring heavily.  Reapply the sunscreen often.

Protect your eyes from sun damage by wearing sunglasses outside.  A hat offers sun protection for the scalp, ears, and neck.  Some clothing is made of fabric with UV protection.  This works well for people with fair or sensitive skin types.

Avoid Insect Bites

Insect bites are more than just a summer annoyance.  Some insects, like mosquitoes and ticks, carry disease.  Mosquitoes are most active in early morning, dusk, and at night.  To prevent exposure to mosquitoes, wear long pants and long sleeved shirts.  Use insect repellent on exposed skin.  Some parents may choose to avoid using repellents containing DEET on their children.  Natural products are not as effective, so reapply them more often.  After walking in the woods or through tall grass, check yourself and your children for any ticks that may have attached to the body.  Remove ticks with tweezers and wash the bite with soap and water.  Wipe with alcohol to prevent infection.  Most insect repellents work on ticks as well as mosquitoes.

A sore throat is one of the most common reasons people stay home from work or their children miss school.  There are several causes for a sore throat.  An infection could be present, or a sore throat might be a symptom of seasonal allergies.  A mild sore throat can usually be treated at home without seeing the doctor.  Acetaminophen, ibuprofen, or throat lozenges will often help with the pain.  However, if the sore throat is severe and is accompanied by fever, a visit to the doctor is in order.
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The American Heart Association has designated February as National Heart Month.  This draws awareness to the fact that heart disease is the leading cause of death for both men and women in the U.S.  One in four people die from heart disease, and the risk increases as we age.  Blockages made up of plaque in the arteries or a blood clot cut off blood flow to parts of the heart, leading to heart attacks.
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If you did not get a flu shot in the fall, it’s not too late!  There is still time to protect yourself and your family.  According to the Centers for Disease Control and Prevention (CDC) in Atlanta, flu cases are on the rise across the U.S.  The flu is widespread in 46 states, including Georgia.  Flu is easily spread through entire families and results in lost time from work and school.
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Holidays are a fun time of the year for most of us.  We look forward to parties, gatherings with family and friends, and other special events.  Unfortunately, all the extra goodies and alcohol consumed over the weeks between Thanksgiving and New Year’s can derail our healthy eating habits.  We end up having to shed unwanted pounds in January.  Here are some tips to help you enjoy the holidays and stay on track with healthy eating.
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The table salt in our salt shakers is a combination of the minerals sodium and chloride.  Salt is commonly used as a seasoning when foods are prepared and eaten.  Unfortunately, the amount of sodium that typical Americans consume in their diets is becoming a health issue for many.  The U.S. Food and Drug Administration recommends that no more than 2,300 milligrams of sodium be consumed per day.  Certain groups of people, including those with high blood pressure, diabetes, and kidney disease, should limit their intake to 1,500 milligrams of sodium per day.  Children and adults over the age of 50 also need less sodium.  Diets that are high in sodium put people at risk for developing hypertension, heart disease, kidney stones, and osteoporosis.
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