This post was contributed by a community member. The views expressed here are the author's own.

Health & Fitness

Healthy Living Can Prevent Breast Cancer

Fitness and Nutrition Tips to Help Prevent Breast Cancer.

It’s October and many of us are dreaming of cider and doughnuts, admiring Michigan’s beautiful leaves changing colors, or wondering what winter will hold for us this year.  But we are once again reminded that October is also Breast Cancer Awareness Month and for those affected either personally or touched by someone who has, it’s not a reminder they will ever need.

According to the American Cancer Society, breast cancer affects 1 in 8 women and 1 in 1000 men in the United States. So while we are reminded this month of the importance of self-examinations and mammograms, just like our New Years’ resolutions, being mindful of our breast health shouldn’t fade after a month.

Our breast health as well as our overall health can be dramatically improved with plenty of exercise and proper nutrition. Following a healthy lifestyle includes keeping your weight in normal range, being physically active (at least 30 minutes or more a day of moderate-intensity exercise), minimizing alcohol intake, and don’t smoke. Overweight, inactivity and alcohol all increase risk for breast cancer, and smoking increases risk in some women.

Find out what's happening in Hartlandwith free, real-time updates from Patch.

So we have compiled a few facts and tips, some helpful resources and information regarding free classes we’ll be holding this month at My Stronger Self Fitness Studio in support of Breast Cancer Awareness Month.

Nutrition

Find out what's happening in Hartlandwith free, real-time updates from Patch.

The American Cancer Society’s dietary guidelines for cancer prevention recommend that people:

  • Choose foods and amounts that promote a healthy weight.
  • Eat 5 or more servings of fruits and vegetables each day.
  • Choose whole grains instead of refined grain products.
  • Limit consumption of processed and red meat.
  • Women should limit alcohol consumption to 1 drink per day (women at high risk for breast cancer should consider not drinking alcohol at all). 

 

Exercise

Nearly 30 studies have shown that women who exercise at moderate to vigorous levels for three or more hours per week reduce their risk of getting breast cancer by 30 percent to 40 percent. 

Scientists believe that hormones are the link between exercise and breast-cancer protection. Exercise reduces levels of estrogen, testosterone, insulin, and growth factors, all of which may either cause breast cancer or prompt it to grow faster and larger. Women with high levels of these hormones in their blood have a high risk of developing breast cancer. 

Many of the benefits of exercise in breast-cancer prevention may also apply for women who have had breast cancer. Overweight and obese breast-cancer patients have poorer survival than lighter-weight women. Exercise can therefore be an important part of the breast-cancer recovery process. It will also help provide you with not only better health but also a physical and emotional boost.

Informational Resources

 

Exercise Resources 

Every Spring we hold our Fit-4-Life 60 Day Challenge focusing on team based weight loss. We had so much fun with it this year and many of the teams are still going strong. We are very fortunate our members are so supportive of one another. 

We also offer free Fitness Consultations if you’d like to discuss ways to incorporate better nutrition and fitness into your life.

Here is a list free classes, open to both men and women, we’re offering this month to help promote exercise and breast health: 

(PLEASE NOTE: Pre-registration is required for all classes. Email FitForLife@MyStrongerSelf.com to sign up.)

Saturday, October 6th at 945am – Hatha Yoga

Saturday, October 13th at 830am – Zumba

Friday, October 19th at 930am – Power Yoga

Wednesday, October 24th at 1030am – Hatha Yoga

Sunday, October 28th at 930am – Zumba Dance Party

FREE Boot Camps Saturday 830am 10/13, 10/20, 10/27 (St. Mary Magdalen Church in Brighton)

“When Life Kicks You, Let It Kick You Forward” ~ Kay Yow

We’ve removed the ability to reply as we work to make improvements. Learn more here

The views expressed in this post are the author's own. Want to post on Patch?