As we usher in the cooler fall weather, we’ll be discussing ways recommended by Gaithersburg Nutritionist Kay Loughrey to maintain your self care in this busy season while addressing two important topics: breast cancer and osteoporosis. One of the first self care tips is to stay hydrated. In several of the self care blogs these past several months, we have mentioned just how important it is to stay hydrated, especially when you are exercising. Since the weather is becoming cooler, you may not feel the need to drink as much water as when outside, on the move, or simply at home. However, that could be a mistake. Although you aren’t losing as much fluids since you may not sweat as much as the warmer months, fall can still be a bit dry. Therefore, it is important to supply your body with what it needs to continue functioning well. Check out our blog to see some of the benefits of water and healthy habits you can add to your daily life: Healthy Habits to Develop. Another self care tip is take advantage of the cool weather and beautiful scenery to take walks with friends and/or family or just enjoy time by yourself. If it is a bit too cool for you outside, try taking some time to observe the naturistic scenes from your window with a nice cup of tea or a good book. Make time in your schedule to relax and just enjoy your surroundings so you can be better prepared to take on whatever you have planned!
Breast Cancer: As you may know, October is Breast Cancer Awareness month. One of the first things that should be mentioned is screening. The American Cancer Society states that: women ages 45 to 54 should get mammograms every year and women 55 and older should switch to mammograms every 2 years, or can continue yearly screening. The American College of Obstetricians and Gynecologists states some risk factors include increasing age, family history of breast cancer, higher BMI, smoking, nulliparity, early menarche, and late menopause. (Practice bulletin number 179). “Current strategies to decrease a woman’s risk of developing breast cancer include primary prevention, such as avoiding tobacco, exogenous hormone use and excess exposure to ionizing radiation, maintaining a normal weight, exercise, breastfeeding, eating a healthy diet and minimizing alcohol intake.” (Sun et al., 2017)
Osteoporosis: The National Osteoporosis Foundation marks October 20th as World Osteoporosis Day. Broadly speaking, osteoporosis is when the bones become weak and brittle, making them more prone to fractures. Risk factors for developing osteoporosis include (women are more likely to develop it than men), lack of exercise, excessive intake of alcohol or caffeine, estrogen depletion form menopause, Inadequate calcium or vitamin D intake, and age (especially older than 60) are amongst some of then factors (Mahan & Raymond, 2017).
One of the ways thought to prevent osteoporosis is exercise. Though it may not have a direct effect, it can affect the risk factors themselves such as falls, poor strength, balance, and coordination. (Pinheiro et al., 2020). Some of the more helpful exercises include high impact exercises (such as jumping, skipping, weightlifting, and running, which show a positive correlation with bone mass density. (Todd & Robinson, 2003). Meanwhile, low impact exercises (such as heel presses, box step, and upper body twists) can help prevent further loss. Additional benefits of exercising include decreasing cardiovascular disease and decreasing the risk of diabetes. It can also help prevent or manage overweight. Overall, there are many things you can do to help better your health. After all, each preventative measure matters. As usual, be sure to consult with your doctor if you have any questions or concerns.
Announcement
Join Us on Wed. Oct 6 at 2:00 pm for our Teaming Up For Your Health Clubhouse Event. For details visit:
https://mailchi.mp/sweetlifewellness/clubhouseevent.
Breast cancer risk assessment and screening in average-risk women. ACOG. (n.d.). Retrieved October 3, 2021, from https://www.acog.org/clinical/clinical-guidance/practice-bulletin/articles/2017/07/breast-cancer-risk-assessment-and-screening-in-average-risk-women
Mahan, L. K., & Raymond, J. L. (2017). Krause’s Food & the Nutrition Care Process (14th ed.). Elsevier.
Pinheiro, M. B., Oliveira, J., Bauman, A., Fairhall, N., Kwok, W., and Sherrington, C. (2020). Evidence on physical activity and osteoporosis prevention for people aged 65+ years: A systematic review to inform the WHO guidelines on physical activity and sedentary behaviour. International Journal of Behavioral Nutrition and Physical Activity, 17(1). https://doi.org/10.1186/s12966-020-01040-4
Practice bulletin number 179: Breast cancer risk assessment and screening in average-risk women. (2017). Obstetrics & Gynecology, 130(1). https://doi.org/10.1097/aog.0000000000002158
Sun, Y.-S., Zhao, Z., Yang, Z.-N., Xu, F., Lu, H.-J., Zhu, Z.-Y., Shi, W., Jiang, J., Yao, P.-P., & Zhu, H.-P. (2017). Risk factors and preventions of breast cancer. International Journal of Biological Sciences, 13(11), 1387–1397. https://doi.org/10.7150/ijbs.21635
Todd, J. A., & Robinson, R. J. (2003). Osteoporosis and exercise. Postgraduate Medical Journal, 79(932), 320–323. https://doi.org/10.1136/pmj.79.932.320
Feature Photo by Alex Geerts on Unsplash
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Blessing Bolomope, Student Intern
B.S. Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2020