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In Healthy Lifestyle

Coping with Cancer During the Holidays

If you have been diagnosed with cancer, the holiday season can be a difficult time. What often comes as a stressful time of year, is further escalated with the news of cancer. It can be both physically and emotionally draining. Allow yourself to get in the holiday spirit and enjoy the fullness of the season with these recommendations from the National Cancer Institute, Center for Cancer Research.

Be okay with not feeling okay. Be in the moment, and identify when your thoughts or emotions don’t match with others’ emotions in the moment. For example, if you’re in a happy moment, and you can’t enjoy it, take a step back to check in with yourself. It’s good to try to share in happy moments and find joy for yourself, but you are allowed to feel your real emotions, give yourself time to cry and reflect if you need to.

Have a go-to list of friends and family for support. Make a list of trusted people in your life who you can talk to when you need someone to listen to your concerns. Find people who will be able to be the support you need, a listening ear, a smile, or a word of encouragement. Bring a support friend or family member along with you to holiday events, or when you feel overwhelmed or stressed, call someone from your list.

The food you eat makes a difference. Eating a balanced diet gives your body the nutrients it needs to function correctly, not just physically, but emotionally as well. Limit sugary foods and alcohol to avoid dips in your energy. Plan your meals or eat before attending parties and events if you think it will be difficult to stick to a balanced diet.

Ask for help. Hosting can be overwhelming, especially if you are going through treatment. If holiday traditions take place at your house, make the adjustments you need to accommodate for your health. Suggest a potluck instead of cooking dinner for everyone, or ask friends or family for help preparing. They can help wrap presents, clean the house or cook.

Take time for self care. Find activities that help you feel good and relax. Try new things and set routines. Go for walks or runs, try dance classes or painting, get a massage, find what you like and make time for it. While you make time for relaxing activities, also be aware of what activities add stress. Don’t overexert yourself, be okay saying not to things or taking a break from routines. Allow yourself to take small steps to complete tasks and do what you can to preserve energy.

Don’t be hard on yourself. There are a lot of things that are out of your control, be mindful of your self-blaming thoughts and instead be positive and focus on things you can actively control.

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In Cancer Awareness, Health Screenings

Things to Consider When Planning Your Prostate Cancer Screening

The benefit of regular screening is to catch cancer before symptoms occur. When caught in its earlier stages, prostate cancer is more treatable.

This might make it seem like prostate screening is always a good thing, but there are some issues surrounding screening that make it unclear if the benefits outweigh the risks for most men.

To ensure screening is right for you, look at the risk factors to see if they apply to you and talk with your healthcare provider. The American Cancer Society recommends men make an informed decision with their health care provider on whether to be screened for prostate cancer and when is a good time to start screening.

Consider these ages and factors when determining the best time to start discussion about screening:

  • Age 50 for men who are at average risk of prostate cancer and are expected to live at least 10 more years
  • Age 45 for men at high risk of developing prostate cancer. This includes African Americans and men who have a first-degree relative (father or brother) diagnosed with prostate cancer at an early age (younger than age 65).
  • Age 40 for men at even higher risk (those with more than one first-degree relative who had prostate cancer at an early age).

Learn more about the types of prostate cancer screenings by clicking HERE.

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In Healthy Lifestyle, Nutrition

A Guide to Healthy Holiday Eating

Holidays can be the most wonderful time of the year, but if you’re trying to stay true to your healthy eating plan, you might start dreading the holiday season, knowing it could be an end to your so-far-successful meal plan. The parties last for weeks, the food seems endless and everyone is splurging, so how do you avoid the pitfall and stick to your meal plan?

Here are 3 tips to help guide you in eating through the holidays.

Plan Ahead

The holidays typically are accompanied by lots of parties and social outings, which means food! And good food. You want to attend the get-togethers, but don’t want to sacrifice your meal plan. While you can’t control the food you’re served there are some things you can control to help keep your eating plan in place.

  • Eat close to your usual times to keep your blood sugar steady. If your meal is served later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served.
  • Invited to a party? Offer to bring a healthy dish along.
  • If you have a sweet treat, cut back on other carbs (like potatoes and bread) during the meal.
  • Don’t skip meals to save up for a feast. It will be harder to manage your blood sugar, and you’ll be really hungry and more likely to overeat.

If you slip up, don’t sweat it. Get right back to healthy eating with your next meal.

Limit the Trips to the Buffet

When you face a spread of delicious food it can be hard not to pile up your plate. You don’t need to avoid the buffet completely, but there are some safety nets you can set up so you don’t overeat.

  • Have a small plate of the foods you like best and then move away from the buffet table.
  • Start with vegetables to take the edge off your appetite.
  • Eat slowly. It takes at least 20 minutes for your brain to realize you’re full.

Treat Yourself

You don’t have to miss out on the fun holiday foods, have your favorite dessert, cook your favorite dish to share, and enjoy it yourself. It can make it more difficult sometimes to stick to your meal plan if you limit yourself to healthy foods only. Have that slice of pie or stuffing, just make sure to slow down when you’re eating to savor it, have a small serving and only one serving.

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In Cancer Awareness

Liver Cancer Awareness Month: What Are the Risk Factors?

October is Liver Cancer Awareness Month. Understanding the function of your liver and how to keep it healthy can help prevent cancer.

The liver has many important functions. It breaks down, stores, and helps transfer nutrients your body needs. The liver also breaks down alcohol, drugs, and toxic wastes in the blood, which then pass from the body through urine and stool.

Taking care of your liver is important to avoid harmful diseases, like cancer, that can form in the liver’s cells. The liver is mainly composed of cells called hepatocytes. There are other cells that line blood vessels and the small tubes in the liver called bile ducts. In these cells is where cancerous tumors form.

Liver cancer can be prevented by reducing exposure to the known risk factors. Here are some ways to prevent liver cancer recommended by the American Cancer Society.

Avoid and Treat Hepatitis B and C Infections

Worldwide, the most significant risk factor for liver cancer is chronic infection with hepatitis B virus (HBV) and hepatitis C virus (HCV). These viruses can spread from person to person through sharing contaminated needles (such as in drug use) through unprotected sex, and through childbirth, so some liver cancers may be avoided by not sharing needles and by using safer sex practices (such as always using condoms).

Limit Alcohol and Tobacco Use

Drinking alcohol can lead to cirrhosis, which in turn, can lead to liver cancer. Not drinking alcohol or drinking in moderation could help prevent liver cancer.

Since smoking also increases the risk of liver cancer, not smoking will also prevent some of these cancers. If you smoke, quitting will help lower your risk of this cancer, as well as many other cancers and life-threatening diseases.

Maintain a Healthy Weight

Avoiding obesity might be another way to help protect against liver cancer. People who are obese are more likely to have fatty liver disease and diabetes, both of which have been linked to liver cancer.

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In Cancer Awareness, Health Screenings

October is Breast Cancer Awareness Month: Do You Have A Screening Routine?

October is Breast Cancer Awareness month. One in 8 women will be diagnosed with breast cancer in her lifetime according to the National Breast Cancer Foundation. This month is a good time to encourage routine care and testing to detect early breast cancer.

Breast cancer forms in the cells of the breast. Although mostly found among women, there are some cases where it appears in men.

Symptoms of breast cancer include:

  • A lump in the breast
  • Change in size, shape and appearance of the breast
  • Dimpling or changes to the skin over the breast
  • Peeling or flaking of the skin surrounding the nipple (the areola)
  • Redness or pitting of the skin over the breast

If you find a lump or other change in your breast — even if a recent mammogram was normal — don’t wait, make an appointment with your doctor.

The American Cancer Society recommends these tips about breast cancer screenings.

How often should I get a mammogram?

Women between the ages 50-74 years old are at average risk for breast cancer and can get a mammogram every two years.

It’s recommended women who are 40-49 years old should talk with their healthcare provider to discuss when they should start routine screenings and how often.

What are the different types of breast cancer screenings?

Mammogram

A mammogram is an X-ray of the breast. For many women, mammograms are the best way to find breast cancer early, when it is easier to treat and before it is big enough to feel or cause symptoms. Having regular mammograms can lower the risk of dying from breast cancer. At this time, a mammogram is the best way to find breast cancer for most women of screening age.

Breast Magnetic Resonance Imaging (MRI)

A breast MRI uses magnets and radio waves to take pictures of the breast. Breast MRI is used along with mammograms to screen women who are at high risk for getting breast cancer. Because breast MRIs may appear abnormal even when there is no cancer, they are not used for women at average risk.

Other Exams

A clinical breast exam is an examination by a doctor or nurse, who uses his or her hands to feel for lumps or other changes.

Breast Self-Awareness

Being familiar with how your breasts look and feel can help you notice symptoms such as lumps, pain, or changes in size that may be of concern. These could include changes found during a breast self-exam. You should report any changes that you notice to your doctor or health care provider.

Having a clinical breast exam or doing a breast self-exam has not been found to lower the risk of dying from breast cancer.

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In Cancer Awareness

September is Ovarian Cancer Awareness Month

Gynecological cancers encompass all cancers in the female reproductive system. All women are at risk of developing these cancers, which increase with age and can vary depending on the cancer type.

According to the Foundation of Women’s Cancer, ovarian cancer is the seventh most common cancer type among women worldwide.

Ovarian cancer is composed of three major categories: epithelial ovarian cancer, germ cell cancer, and stromal cell cancer.

Understanding the 3 Categories of Ovarian Cancer

Epithelial Ovarian Cancers

Epithelial ovarian cancers are the most common of ovarian cancers, accounting for 85% to 89%. They rank fourth in cancer deaths among women in the U.S. and cause more deaths than any other cancer of the female reproductive system.

Epithelial ovarian cancers form in the surface cells of the ovary, or from the fallopian tube surface cells. They can be a part of a hereditary syndrome such as those with BRCA1 and/or BRCA2 gene mutations. Fallopian tube and primary peritoneal cancers are also epithelial cancers and have some of the same behaviors, risks and treatment approaches.

Germ Cell Cancers

Germ cell cancers account for nearly 5% of ovarian cancers, making it one of the less common forms of ovarian cancer than epithelial cancer.

Germ cell cancers start in the cells that develop into follicles or eggs in the ovaries. Typically, this cancer appears in adolescents and young women and often affects only one ovary.

Stromal Cell Cancers

Stromal cell cancers are another rare ovarian cancer. They start in the cells that produce female hormones and hold the ovarian tissues together. Similarly, there are several types of stromal cell cancers and presentation and treatment can vary.

Symptoms of ovarian cancer can include:

These symptoms include:
• Bloating
• Pelvic or abdominal pain
• Difficulty eating or feeling full quickly
• Urinary symptoms (urgency or frequency)

While these may be common symptoms many women
without cancer may have occasionally, patients with ovarian
cancer report that symptoms are persistent and often
progressive, and represent a change from normal for
their bodies.

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In Cancer Awareness, Healthy Lifestyle

Back to School? Don’t Ditch the Sunscreen Just Yet

As you prepare to send your kids back to school, the to-do lists and back-to-school shopping start to pile up. It’s no surprise sun protection slips down the list of priorities as you move away from outdoor activities and focus on classroom needs.

But don’t put the sunscreen away just yet. Studies show that children sustain significant amounts of sun exposure while at school. About 23 percent of lifetime UV exposure occurs before the age of 18. This exposure can have far-reaching effects. Because sun damage is cumulative, too much sun exposure during childhood can contribute to a higher risk of skin cancer later in life.

Consider the following tips from the Skin Cancer Foundation before your kids return to school.

Recess or Outdoor Activities:

Ask the school administration, teacher, or coaches about the planned breaks while the class is outside. UV rays are most intense from 10 a.m. to 4 p.m. Typically, students have outdoor recess or after-school sports between these peak sun hours. Ask if there are accommodations for shaded break areas. Covered areas like gazebos, roof structures, awnings, shade sails, and natural shade, such as thickly leaved trees, are some examples of shaded rest areas.

Clothing Choice:

Clothing choice is a basic form of sun protection. Dressing in densely woven and bright-colored clothes is the single most effective form of sun protection for the body. Send your children to school in densely woven and bright- or dark-colored fabrics. The more skin you cover, the better, so choose long sleeves shirts and pants whenever possible.

Head and Neck Protection:

Send children to school with a wide-brimmed hat or baseball cap and UV-blocking sunglasses to protect their face, neck, and eyes.

Sunscreen:

Make sunscreen part of the morning routine. At least 30 minutes before children go outside, parents should apply a broad spectrum (UVA/UVB) sunscreen with an SPF 30 or higher to their skin. Older children should learn to apply sunscreen themselves and make it a routine habit. To remain effective, sunscreen should be reapplied every two hours or immediately after swimming or sweating. At a minimum, remind children to reapply sunscreen before after-school sports and outdoor activities. One ounce of sunscreen (about the size of a golf ball) should be applied to the entire body. Remind children to cover those easy-to-miss spots, such as the back of the ears and neck, as well as the tops of the feet and hands.

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In Healthy Lifestyle, Nutrition

Prep For Success With These Meal Planning Tips

Are You Ready to Start Eating Well?

If you are about to start a new nutrition plan, set yourself up for success as you restock your fridge with these easy steps.

Whether you’re switching up your diet as part of a lifestyle change, or you’re about to start cancer treatment and are looking for foods to keep you strong, knowing your goals and having a plan to follow will make it easier to stick to your plan.

Take the Time to Prep Before Jumping In:

  • Make a list. Go through your pantry, refrigerator, and freezer to see what foods you need to add, and maybe which foods need to be thrown out and replaced with a healthier substitute.
  • Half the battle is preparing meals. To help you win, make sure you choose meals with easy prep – even frozen dinners or ready-to-eat cooked foods work for this.
  • Set up a routine for grocery shopping to keep your kitchen stocked with the foods you need. If going through cancer treatment, don’t be afraid to ask for help. Ask your family or friends to help you shop on the days you need rest.
  • Talk to your doctor or healthcare provider. Discuss your goals, or what to expect if going through cancer treatment. They may have recommendations or advice to help you meet your goals and keep you healthy.

Starting Cancer Treatment?

Oftentimes, your doctor or nurse can refer you to a dietitian who will help you choose the best food and drinks specific to your needs during and after treatment.

Eating problems can sometimes be a result of cancer treatment. Because everyone is different, there is no way to know if you will have eating problems from treatment and, if so, how severe the effects are. Eating problems can be mild, but sometimes it’s a little more complicated. It will depend partially on the cancer diagnosis, what part of the body the cancer is at, and the treatment type.

Don’t be alarmed if you do start to develop eating problems. Talk to your doctor, there are many helpful medicines and other ways to manage dietary issues they can walk you through.

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In Cancer Awareness, Health Screenings

3 Common Types of Skin Cancer

Skin cancer is one of the most common cancer types. It’s important to perform regular self-checks to catch any suspicious spots early. If caught soon enough, the treatment success increases significantly.

There are many types of skin cancer which can be more common in different areas of the body and may show up in a variety of forms. There are three common types of skin cancer according to the CDC: basal cell carcinoma, melanoma, and squamous cell carcinoma.

Basal Cell Carcinoma

Basal cell carcinoma is typically found on the head or neck and may first appear as a pale patch of skin or a waxy translucent bump. A telling sign is a blood vessel or indentation in the center of the bump. If the cancer spots develop on the chest, it appears similar to a brown colored scar or flesh-colored lesion. Watch for bleeding or oozing, this is a sign it is more developed.

Squamous Cell Carcinoma

Squamous cell carcinoma can also take the form of a lump on the skin. These are firm lumps and are rough on the surface, unlike basal cells which have a smooth and pearly appearance. This cancer type usually develops on the head, neck, hands or arms, but also may develop in other areas such as genital region or in scars or skin sores.

Melanoma

Melanoma is much less common than basal cell and squamous cell carcinoma. Although less common, melanoma is more dangerous because it’s much more likely to spread to other parts of the body if not caught and treated early. According to American Cancer Society, melanoma develops when melanocytes (the cells that give the skin its tan or brown color) start to grow out of control. Melanomas can develop anywhere on the skin, but they are more likely to start on the trunk (chest and back) in men and on the legs in women. The neck and face are other common sites.

What are the Signs of Skin Cancer?

Typically, skin cancer develop on exposed areas of the skin, making early detection more possible. It’s important to regularly examine your skin to catch any unusual changes to an existing mole or a suspicious growth.

Although skin cancer can develop in a variety of locations, and appear in different forms, there are common symptoms to look for when checking your skin for suspicious spots no matter the location. Here are some common signs of skin cancer to keep in mind:

  • An unusual skin growth or sore that has not gone away
  • Spots that are raised and/or bleed easily
  • The size and shape of the spot changes over time

When performing a self-screen, remember to check less exposed areas of the body, as these can still develop skin cancer although less likely: underneath nails, on the palms of hands, soles of feet, genitals and the eyes.

If you notice any of these symptoms, talk to your primary care provider or dermatologist about your concerns.

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In Cancer Awareness

July is Bone Cancer Awareness Month – Know the Types, Causes and Symptoms

What is Bone Cancer?

Bone cancer can be found in any bone of the body and has the potential to spread. Typically, bone cancer develops in the pelvis or the long bones, such as the legs and arms. Although it is less common than other cancer types, it’s good to be proactive and understand the different kinds of bone cancer, who’s at risk and the symptoms associated.

Primary Bone Cancer VS Bone Metastasis

Primary bone cancer can begin in any part of the bone structure including the bone itself, the muscle, tissues and blood vessels.

There are many types of primary bone cancer. Some are rarer than others, the most common types are as follows:

  • Chondrosarcoma starts in the early stages of cartilage cells. Chondrosarcoma can develop anywhere there is cartilage. Most often it starts in the pelvic bones, legs or arms. The risk of chondrosarcoma increases with age.
  • Ewing sarcoma is a group of tumors that start in the bone or nearby soft tissues. Although these tumors can develop at any age, they are most common in older children and teens.
  • Osteosarcoma is the most common type of primary cancer. It is found in the early forms of bone cells and often occurs in young people between the ages of 10 and 30.

Bone metastasis differs from primary bone cancer because it spreads into the bone from an advanced cancer such as prostate cancer or breast cancer. This is more common than primary bone cancer. When bone metastasis occurs, the cancer cells will need the same treatment as the advanced cancer the metastasis stems from.

Signs and Symptoms of Bone Cancer

Because there are many different types of primary bone cancers, the symptoms can differ depending on the type, location and the extent of the cancer. Common symptoms associated with most types of bone cancer are pain, a lump or swelling, and fractures.

Similar to other cancer types, bone cancer can cause weight loss or fatigue. If the cancer has spread beyond the bone, you might experience symptoms specific to the infected part of the body. For example, if bone cancer spreads to the lungs, you might experience difficulty breathing.

Symptoms are typically associated with other conditions, such as injuries or arthritis. If you notice persistent symptoms related to bone cancer or metastasis, see a doctor to catch tumors early.

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