Wellness Guide: Breast Cancer
Reclaiming Wellness: What You Can Do
Touch
Yourself!
Do a breast self exam (BSE) every month right after menstruation.
All breasts are lumpy. Doing BSEs regularly will make you more familiar
with what your breasts feel like. Knowing your breasts will help you
identify any changes.
How To Do It:
Raise one arm above your head and using the pads of your fingers start on the outside and work your way in using small circles. The American Cancer Society recommends three patterns for examining your breasts. Do your self examination in front of the mirror, and lying down. Look for any unusual puckering or dimples, thickening or change in size or shape in your breasts. You should also examine your nipples for any discharge or changes in the direction (pointing inward).
Your optimal breast health depends on your doing this every month. Frequently breast cancers are detected by women themselves!
Increase Exercise
Moderate physical activity for 30 minutes a day, 5 days a week will help reduce
your risk of breast cancer and other diseases; for example, heart disease,
diabetes and high blood pressure.
Eat Right
Eat 2½ cups of fruits and 2 cups of vegetables a day. Reduce your intake
of protein (meat) by eating no more than six ounces during the day
Limit Alcohol
Limit your intake of alcohol to not more than one glass per day.
Decrease Stress
High levels of stress make it difficult for your body to fight off diseases.
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