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A SENSE OF HEALTH October

2013

About Breast Cancer from CDC.Gov Fast Facts

INSIDE THIS ISSUE:

About Breast Cancer

1

Kinds of screening tests

2

4 simple rules to reduce your risk.

3

Getting Through Tough Economic Times

4

Commandments for staying stressed out!

5

Online Resources: Center for Disease Control NMCPHC www.samhsa.gov http://ww5.komen.org

Not counting some kinds of skin cancer, breast cancer in the United States is— The most common cancer in women, no matter your race or ethnicity. The most common cause of death from cancer among Hispanic women. The second most common cause of death from cancer among white, black, Asian/Pacific Islander, and American Indian/ Alaska Native women. In 2007 (the most recent year numbers are available)— 202,964 women were diagnosed with breast cancer. 4 0,598 women died from breast cancer. Can Men Get Breast Cancer? Men can get breast cancer. In men, breast cancer can happen at any age, but is most common in men who are between 60 and 70 years old. Male breast cancer is not very common. For every 100 cases of breast cancer, less than 1 is in men.

Risk Factors

Research has found several risk factors that may increase your chances of getting breast cancer. Risk factors that increase risk of breast cancer include— Getting older. Being younger when you first had your menstrual period. Starting menopause at a later age. Being older at the birth of your first child. Never giving birth. Not breastfeeding.4 Personal history of breast cancer or some non-cancerous breast diseases. Family history of breast cancer (mother, sister, daughter). Treatment with radiation therapy to the breast/chest. Being overweight (increases risk for

breast cancer after menopause). Long-term use of hormone replacement therapy (estrogen and progesterone combined). Having changes in the breast cancer-related genes BRCA1 or BRCA2. Using birth control pills, also called oral contraceptives. Drinking alcohol (more than one drink a day). Not getting regular exercise. Having a risk factor does not mean you will get the disease. Most women have some risk factors and most women do not get breast cancer. If you have breast cancer risk factors, talk with your doctor about ways you can lower your risk and about screening for breast cancer.

Prevention

You can help lower your risk of breast cancer in the following ways— Get screened for breast cancer regularly. By getting the necessary exams, you can increase your chances of finding out early on, if you have breast cancer. For more information about the


kinds of tests used to screen for breast cancer, and to learn how you can be screened, see Screening. Control your weight and exercise. Make healthy choices in the foods you eat and the kinds of drinks you have each day. Stay active. Learn more about keeping a healthy weight and ways to increase your physical activity. Know your family history of breast cancer. If you have a mother, sister, or daughter with breast cancer, ask your doctor what is your risk of getting breast cancer and how you can lower your risk. For more information, visit the Agency for Healthcare Research and Quality for information about medicines to prevent breast cancer and genetic testing for breast cancer. Find out the risks and benefits of hormone replacement therapy. Some women use hormone replacement therapy (HRT) to treat the symptoms of menopause. Ask your doctor about the risks and benefits of HRT and find out if hormone replacement therapy is right for you. To learn more about HRT, visit the Agency for Healthcare Research Quality and the National Cancer Institute (NCI)—Menopausal Hormone Use and Cancer: Questions and Answers. Limit the amount of alcohol you drink. For more information, see the Alcohol Chapter of the Dietary Guidelines for Americans 2010.

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Symptoms

Different people have different warning signs for breast cancer. Some people do not have any signs or symptoms at all. A person may find out they have breast cancer after a routine mammogram. Some warning signs of breast cancer are— 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. Nipple discharge other than breast milk, including blood. Any change in the size or the shape of the breast. Pain in any area of the breast. Keep in mind that some of these warning signs can happen with other conditions that are not cancer.

If you have any signs that worry you, be sure to see your doctor right away. More on : http://www.cdc.gov/cancer/breast/ basic_info

Do you want to know more about male breast cancer in the United States? Go to Susan G. Komen website to know the facts: http://ww5.komen.org/BreastCancer/ FactsForMen.html?itc=hpmain:9

Kinds of Screening Tests: Breast cancer screening means checking a woman's breasts for cancer before there are signs or symptoms of the disease. Three main tests are used to screen the breasts for cancer. Talk to your doctor about which tests are right for you, and when you should have them. Mammogram. A mammogram is an X-ray of the breast. Mammograms are the best method to detect 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. If you are age 50 to 74 years, be sure to have a screening mammogram every two years. If you are age 40–49 years, talk to your doctor about when and how often you should have a screening mammogram. Clinical breast exam. 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-exam. A breast self-exam is when you check your own breasts for lumps, changes in size or shape of the breast, or any other changes in the breasts or underarm (armpit). Which tests to choose: Having a clinical breast exam or a breast self-exam have not been found to decrease risk of dying from breast cancer. Keep in mind that, at this time, the best way to find breast cancer is with a mammogram. If you choose to have clinical breast exams and to perform breast self-exams, be sure you also get regular mammograms. Source: http://www.cdc.gov/cancer/breast/basic_info/screening.htm.


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4 simple rules to reduce your risk. (more on http://www.cdc.gov/cancer/breast/basic_info/screening.htm)

Except for skin cancers, breast cancer is the most common cancer in women, but it can be successfully treated. Screening tests can find cancer early, when chances for survival are highest. 1. Know your risk Talk to both sides of your family to learn about your family health history Talk to your provider about your personal risk of breast cancer 2. Get screened Talk with your doctor about which screening tests are right for you if you are at a higher risk Have a mammogram every year starting at age 40 if you are at average risk Have a clinical breast exam at least every 3 years starting at age 20, and every year starting at age 40 Sign up for your screening reminder at www.komen.org/reminder 3. Know what is normal for you See your health care provider if you notice any of these breast changes: Lump, hard knot or thickening inside the breast or underarm area Swelling, warmth, redness or darkening of the breast Change in the size or shape of the breast Dimpling or puckering of the skin Itchy, scaly sore or rash on the nipple Pulling in of your nipple or other parts of the breast Nipple discharge that starts suddenly New pain in one spot that doesn't go away

4. Make healthy lifestyle choices Maintain a healthy weight Add exercise into your routine Limit alcohol intake Limit menopausal hormone use Breastfeed, if you can.


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Nutrition Corner: Memory Boosting Foods If you’re feeling forgetful, it could be due to a lack of sleep or a number of other reasons including genetics, level of physical activity, and lifestyle and environmental factors. However, there’s no doubt that diet plays a major role in brain health. The best menu for boosting memory and brain function encourages good blood flow to the brain — much like what you’d eat to nourish and protect your heart. A recent study found that the Mediterranean Diet helps in keeping aging brains sharp, and a growing body of evidence links foods like those in the Mediterranean Diet with better cognitive function, memory and alertness.

Strengthen Recall by Adding These Foods to the Rotation Eat your veggies. You’re not likely to forget this message. Getting adequate vegetables, especially cruciferous ones like broccoli, cabbage and dark leafy greens, may help improve memory. Try a raw kale salad or substitute collard greens for the tortilla in your next sandwich wrap. Broccoli stir-fry is also an excellent option for lunch or dinner. Be sweet on berries and cherries. Berries — especially dark ones like blackberries, blueberries and cherries — are a rich source of anthocyanins and other flavonoids that may boost memory function. Enjoy a handful of berries for a snack, mixed into cereal or baked into an antioxidant-rich dessert. You can reap these benefits from fresh, frozen or dried berries and cherries. Get adequate omega-3 fatty acids. Essential for good brain health, Omega-3 fatty acids, docosahexaenoic acid (DHA) in particular, may help improve memory in healthy young adults. “DHA is the most abundant fatty acid in the brain. It makes sense that if you have higher levels of DHA in the blood, then the brain will operate more efficiently,” says Andrea Giancoli, registered dietitian and Academy spokesperson. Seafood, algae and fatty fish — like salmon, bluefin tuna, sardines and herring — are some of the best sources of omega-3 fatty acids. Substitute fish for meat a couple of times each week to get a healthy dose. Grill, bake or broil fish for ultimate flavor and health. Try salmon tacos with red cabbage slaw, snack on sardines or enjoy seared tuna on salad greens for dinner. If you don’t eat fish, discuss supplementation with your doctor or registered dietitian. You can get omega-3 fatty acids from fish oil, seaweed or microalgae supplements. Work in walnuts. Well known for a positive impact on heart health, walnuts also may improve working memory. Snack on a handful of walnuts to satisfy midday hunger, add them to oatmeal or salad for crunch or mix them into a vegetable stir-fry for extra protein. These foods are not just good for the brain; they also sustain a healthy heart and all parts of the body. While there’s no guarantee that these foods will help you remember where you put your keys tomorrow, over time they can support lifelong good health.

Source: Academy of Nutrition and Dietetics.


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Grilled Tuna with Warm Cherry Tomato Salsa Recipe Put seafood on your plate — at least twice a week! Today's Dietary Guidelines advise consuming 8 ounces of seafood weekly as a protein-rich food that also delivers heart healthy omega-3s. Topped with fresh-made salsa, grilled tuna makes an easy meal — wherever fresh seafood is available. No tuna steak? Just grill halibut or salmon instead. Ingredients 4 small tuna steaks (about 4 to 6 ounces each, with bone) 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided 1 tablespoon lemon juice vegetable cooking spray ¼ cup finely diced red onion 2 cloves garlic, minced 2 cups cherry or pear tomatoes, cut in halves ½ teaspoon salt 2 tablespoons chopped fresh flat-leaf parsley 1 tablespoon capers, optional freshly ground black pepper, to taste Directions 1. Rinse the fish and pat it dry with paper towels. Place it in a glass pie plate and drizzle with 1 tablespoon olive oil and lemon juice. Let the fish marinate in the refrigerator for at least 15 minutes and up to 4 hours. 2. Preheat the grill. Place the tuna on a double-thick sheet of aluminum foil that has been sprayed with the cooking spray. Place it on the grill. Grill the fish, turning it once, until it flakes and is not quite opaque in the center. This takes between 4 and 8 minutes per side, depending on the thickness of the fish.* 3. Preheat the oven to 400°F. Combine the remaining 2 teaspoons of olive oil, the chopped onion and the garlic in a glass, oven-safe pie plate. Roast for 7 to 8 minutes, stirring halfway through. 4. Toss the tomatoes with salt in a small bowl; stir the tomatoes into the onion mixture and continue to roast for 4 to 5 minutes, until the tomatoes are warmed and the onion is starting to brown. 5. Remove from the oven; stir in the chopped parsley and capers, if using. 6. To serve, spoon the mixture evenly over the grilled tuna steaks. Season with the desired amount of black pepper. Cooking Note Alternative cooking method: roast tuna steaks, turning once, in a 400°F oven, for 10 to 15 minutes, depending on the thickness of the fish in the oven proof pie pan. Coat the pan with cooking spray, as needed. Nutrition Facts Serves 4 Calories: 190; Calories from fat: 60 Total fat: 7g; Saturated fat: 1g; Trans fat: 0g Cholesterol: 50mg; Sodium 340mg Total carbohydrate: 5g; Dietary fiber: 1g; Sugars: 3g Protein: 27g Credit Napier, Kristine, MPH, RD, Editor for the Food and Culinary Practice Group, Academy of Nutrition and Dietetics, American Dietetic Association Cooking Healthy Across America. New York: John Wiley and Sons, 2005


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Getting Through Tough Economic Times From Substance & Mental Health Services Administration This guide provides practical advice on how to deal with the effects financial difficulties can have on your physical and mental health. POSSIBLE HEALTH RISKS Economic turmoil (e.g., increased unemployment, foreclosures, loss of investments and other financial distress) can result in a whole host of negative health effects - both physical and mental. It can be particularly devastating to your emotional and mental well-being. Although each of us is affected differently by economic troubles, these problems can add tremendous stress, which in turn can substantially increase the risk for developing such problems as: Depression Anxiety Compulsive Behav-

iors (over-eating, excessive gambling, spending, etc.) Substance Abuse WARNING SIGNS It is important to be aware of signs that financial problems may be adversely affecting your emotional or mental well being --or that of someone you care about. These signs include: Persistent Sadness/ Crying Excessive Anxiety Lack of Sleep/ Constant Fatigue Excessive Irritability/Anger Increased drinking Illicit drug use, including misuse of medications Difficulty paying attention or staying focused Apathy - not caring

about things that are usually important to you Not being able to function as well at work, school or home MANAGING STRESS If you or someone you care about is experiencing these symptoms, you are not alone. These are common reactions to stress, and there are coping techniques that you can use to help manage it. They include: Trying to keep things in perspective - recognize the good aspects of life and retain hope for the future. Strengthening connections with family and friends who can provide important emotional support.

Engaging in activities such as physical exercise, sports or hobbies that can relieve stress and anxiety. Developing new employment skills that can provide a practical and highly effective means of coping and directly address financial difficulties. GETTING HELP Even with these coping techniques, however, sometimes these problems can seem overwhelming and you may need additional help to get through "rough patches." Fortunately, there are many people and services that can provide help. These include your: Healthcare provider Spiritual leader School counselor Community health clinic If you need help finding treatment services you can access our Mental Health Services Locator for information and mental health resources near you. Similarly, if you need help with a substance abuse problem you can use our Substance Abuse Treatment Facility Locator. [...] Complete article at: www.samhsa.gov/ ECONOMY/


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