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					wellness           UPDATE




                                                                                         OCTOBER 2012

BREAST CANCER:                        Focus on Prevention                     If you know your risks, you can start
                                                                              talking to your doctor about your
ARE YOU AT RISK?                      According to the American Cancer
                                                                              personal screening plan. Generally,
                                      Society, studies have shown that a
October is Breast Cancer Awareness                                            higher risk is associated with:
                                      healthy lifestyle can reduce the risk
Month. Are you aware you may be
                                      for some cancers. Do your part to       •	Age: 55 or older
at risk? Breast cancer is a malignant
                                      prevent breast cancer by making a
(cancerous) tumor originating from                                            •	Family	history: sister, mother
                                      lifetime commitment to:
cells of the breast. Most of us know                                            or daughter diagnosed with
about breast cancer, but do you         •	achieve and maintain a                breast cancer
know how to detect or prevent it?         healthy weight                      •	Genetic	abnormality: inherited
Get Yourself Screened                  •	stay as lean as possible without       BRCA1 and BRCA2 genes
The American Cancer Society              being underweight                    •	Breast	density: dense breasts
recommends the following:              •	get regular physical activity          have more glandular tissue than
•	Yearly	mammograms: starting                                                   fat tissue
                                       •	limit intake of high-calorie foods
  at age 40 (talk to your doctor         and drinks                           •	Personal	cancer	history:
  about screening earlier if you’re                                             previous cancer diagnosis
  at a higher risk)                   If you’re overweight or obese, it’s
                                      never too late to lose. Dropping        •	Benign	(non-cancerous)	breast	
•	Clinical	breast	exam	(CBE):         even a small amount of weight has         conditions: history of fibrosis,
  about every three years for         health benefits.                          cysts, infections, lipoma, etc.
  women in their 20s and 30s, and
  every year for women 40+         Know Your Risk for Breast Cancer Know your risks, get screened and
                                                                        make healthy lifestyle choices so
•	Breast	self-exam	(BSE): starting There are certain factors that       you can protect yourself and have
  as early as age 20, women        increase our risk for breast cancer, a much better chance of detecting
  should become familiar with      but having any one of them doesn’t breast cancer early—when it’s
  how their breasts normally look  mean you’ll get cancer. In fact,     easier to treat.
  and feel and report any changes many women with more than one
  to their doctor                  risk factor never develop cancer.
 IN THIS




           Breast Cancer: Are          The Amazing Life-                 Ask the               Fresh &
 ISSUE




              You at Risk?              Sustaining Liver                 Coach              Healthy Recipe
                   Know the Signs and Symptoms of Breast Cancer
                   Be aware of any change in your breast or underarm area. Early detection is the key to
                   successful treatment. If you notice any of the following signs, make an appointment
                   with your doctor right away.
                                   •	Lump, hard knot or thickening in any part of the breast
                                   •	Swelling, warmth, redness or darkening on any part of the breast
                                   •	Change in the size or shape of your 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 does not go away

Resources: cancer.org, komen.org



THE AMAZING,                                                 can usually 'bounce back' to normal after several
                                                             days of rest and clean living.
LIFE-SUSTAINING LIVER
                                                             Those who drink more often don't give the liver a
October is also National Liver Awareness Month,              chance to recuperate from the alcohol poisoning,
and a great time to learn about this amazing, life-          causing more serious liver damage. In some cases,
sustaining organ. As our largest internal organ, the         alcohol abuse can lead to alcoholic hepatitis or
liver can weigh 2.5 to 5 pounds. The health and              cirrhosis (scarring of the liver).
vitality of all our body systems depend on the liver,
because it:                                                  Maintain	good	liver	health	by:	
•	filters out wastes and other poisons from our               •	limiting alcohol to one serving (1.5 oz. of liquor,
  blood at more than 1 quart per minute                         5 oz. wine, 12 oz. beer) per day for women, two
                                                                for men
•	fuels our cells by breaking down fats, proteins
  and carbohydrates and storing them for                      •	eating a healthy, balanced diet rich in fiber and
  future use                                                    whole grains, fruits and vegetables, protein,
                                                                dairy and healthy oils
•	recycles iron by breaking down old blood cells
  and stores it for when we need it                           •	managing medications by talking with your
                                                                doctor or pharmacist about the risks and taking
•	produces hormones and proteins                                the proper dosage
What’s more, the liver is capable of regenerating             •	avoiding inhaling or touching toxins like
itself if a portion is removed.                                 cleaning products or insecticides
But as powerful as this organ is, it is also delicate         •	quitting smoking
and can fall prey to diseases that can impact its
vital functions. One of them is hepatitis, which is          Taking care of the liver helps this vital organ take
an inflammation of the liver caused by alcohol,              care of you. For more information, visit
viruses, drugs and blood exchange with an                    liverfoundation.org.	
infected person.
Taking Care of Your Liver                                                     Resources: webmd.com, liverfoundation.org
One of the main causes of liver damage is alcohol,
even in moderate quantities. If you drink only
occasionally, the damage is temporary and the liver                                                                       2
                                                                                                       OCTOBER 2012
                                      Q         I	want	to	start	an	exercise	program.	Where	do	I	begin?		



ask                 THE
                    COACH             A
                                                Before you begin any exercise program,
                                                make	sure	your	body	is	ready for the
                                                physical demands of increased activity.
                                                If you are pregnant or have health
                                                concerns, be sure to speak with your
                                                                                                        Adults ages 18 and older should aim
                                                                                                        for 30-45 minutes of moderate level
                                                                                                        cardiovascular activity (like brisk walking)
                                                                                                        3 to 5 days per week, in addition to
                                                                                                        muscle-strengthening activities (like
                                                doctor before starting a new routine.                   yoga or weights) 2 to 3 days a week.
                                                                                                        Pick	something	that	is	appealing	to	
                                                Next, understand	what	you	want	to	                      you so you’re more likely to stick to it.
                                                accomplish and how you’re going to
                                                achieve it. Is it weight loss, better sleep,            Because you’re just beginning an
                                                more energy or healthy living? Knowing                  exercise program, start with what feels
                                                this can help you set realistic and specific            good to you and gradually	increase	
                                                goals, and develop an exercise program                  your	exercise to meet the weekly
                                                that will help you achieve them.                        recommendations. Once you have
                                                                                                        established goals and planned an
                                                Pick	a	time	to	exercise that works                      enjoyable exercise program, lace up
                                                best for you. Whether it’s early                        your tennis shoes (or pull out the yoga
                                                morning, lunchtime, or evening, this                    mat) and get moving!
                                                time should be free of distractions.

                                       HALLOWEEN DESSERT CUPS
fresh



                                       Try these dessert cups as a mini-indulgence at your next Halloween party. They're sure
                   AND                 to be a hit with kids and adults!
                   HEALTHY
                                       Ingredients:         •	2½ cups boiling water
                                                            •	2 3-oz. pkg. JELL-O sugar free orange gelatin (4 serving size each)
                   RECIPE                                   •	2 3-oz. pkg. JELL-O sugar free grape gelatin (4 serving size each)
                   OF THE                                   •	1¼ cups fat free COOL WHIP whipped topping, thawed
                   MONTH                                    •	1 square BAKER'S semi-sweet chocolate
                                                            •	10 plastic cups (6 oz.)
                                                            •	Decorations, such as bite-size OREO cookies, black shoestring
                                                              licorice, worm-shaped chewy fruit snacks and candy corn

Directions: STIR 1¼ cups of the boiling water into the dry orange gelatin in a medium bowl at least 2 minutes until
completely dissolved; pour into lightly greased 8-inch square pan. Repeat with remaining 1¼ cups boiling water and
dry grape gelatin in separate bowl. Refrigerate at least 3 hours or until firm.
CUT gelatin in each pan into ½ inch cubes. Place ¼ cup of the orange cubes in each plastic cup; cover with 1 tbsp.
whipped topping and ¼ cup of the grape gelatin cubes. Top with an additional 1 tbsp. of whipped topping.
MELT chocolate as directed on package; cool slightly. Pour into small resealable plastic bag; seal bag. Cut a small
corner off of the bag; squeeze chocolate over whipped topping to resemble spider webs or other Halloween
shapes. Add decorations as desired. Serves 10.
Nutrition	information	per	serving	(1	cup):* Calories: 37, Total Fat: .5g, Saturated Fat: .5g, Cholesterol: 0mg, Sodium: 30mg,
Total Carb: 2g, Dietary Fiber: 0g, Sugar: 1g, Protein: 0g. *Decorations not included in nutrition information calculation.


                                                                                                                    Recipe courtesy of Kraft Foods.




Florida Blue is a trade name of Blue Cross and Blue Shield of Florida Inc., an Independent Licensee of the Blue Cross and Blue Shield Association.
All materials, content and forms contained in this newsletter are the intellectual property of Better You from Blue and may not be copied,         67271-1012 3
reproduced, distributed or displayed in full or in part without expressed written permission by Better You from Blue.                          OCTOBER 2012

				
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