The New Year is a time for new ideas and chasing big dreams. It’s the perfect time to plant the seeds that will help you grow into the best version of yourself that you can be. What better way to start a new year than by creating goals that help us become healthier and reduce our risk of breast cancer?
Sticking to your resolutions may be tough at times, but there’s every incentive to keep working hard at achieving them. Your health and well-being are important, allowing you to live life to the fullest!
We’ve listed a few of our resolutions for 2019. Join us in making this New Year full of love, health and happiness!
Eat Clean and Lean
Studies show that eating a healthy, balanced diet can reduce the risk of cancer, and for survivors, lower the risk of recurrence. Eating right is the key to an overall healthy life! Additionally, being overweight or obese can increase one’s risk of breast cancer and can negatively impact survival.
- Eat at least 2 ½ cups of fruits and vegetables every day.
- Choose 100 percent whole grain foods such as 100 percent whole grain breads and cereals, brown rice, millet and quinoa.
- Limit red meat and processed meat. Choose chicken, fish or beans more often.
- Limit “bad” fats (saturated and trans fats). These are found in foods such as red meat, fatty deli meats, poultry skin, full fat dairy, fried foods, margarine, donuts and microwave popcorn.
- Eat “good” fats (polyunsaturated and monounsaturated fats). These are found in foods such as olive and canola oil, nuts and natural nut butters, avocado and olives.
- Limit alcohol intake to less than 1 drink a day for women and fewer than 2 drinks a day for men.
- Don’t forget about water! Mayo Clinic recommends 9 to 13 glasses of water per day, depending on several factors including weight, sex and age.
Eating healthy doesn’t need to taste bland and boring! Check out our Whole Foods blog featuring some seriously delicious and nutritious recipes!
Women who get regular exercise have a lower risk of breast cancer than women who are not active; in fact, studies have shown regular exercise appears to lower breast cancer risk by 10–20%. Only 2–2.5 hours are needed a week to decrease cancer risk. Grab your Fitbit, go for a walk around the neighborhood, take a spin class, swim in the ocean! There are so many ways to enjoy exercise and make an impact on your health.
On top of all of these physical benefits, exercise is a natural mood-booster! For breast cancer survivors, the benefits of exercise positively impact their quality of life, from improvements in mood, movement, sexuality and body image to a decrease in depression and fatigue.
Don’t forget to warm up and cool down! Stretching prepares the body for a great workout, prevents injuries and keeps the muscles flexible, strong and healthy. THE MAX Challenge shared important stretching tips and tricks with Komen CSNJ blog readers — click here to read!
Breathe In, Breathe Out
Stress is a part of our daily lives — but for many, it can be mentally and physically draining each day. There are many ways to reduce and manage stress to live a happier life.
- Sweat It Out. Take out your stress by doing the physical activity you love. Grab your favorite sneakers, set your workout playlist and get moving!
- Breathe It Out. Mindfulness meditation uses breathing methods and may include guided imagery as well as other relaxation and stress reduction techniques.
- Talk It Out. Pick up the phone and call family and friends who support you. Sometimes a good chat can lift your spirits!
- Seek Professional Help. For some, speaking with a therapist is necessary to manage stress. Do not be afraid of getting the help you need!
Yoga is a fantastic tool for de-stressing. Learn more about the benefits of yoga — and how to get involved with Komen and Manduka Yoga’s project:OM movement.
Make the Appointment
Mammography uses X-rays to create images of the breast. These images are called mammograms.
It’s essential that you speak with your doctor about when getting a mammogram is right for you. Depending on your family history and risk, you may need a mammogram earlier than you think.
Don’t know where to start in speaking with your doctor about mammograms? Click here to download a useful guide to bring to your appointment.
Do you forget to make your mammogram or clinical breast exam appointment each year? Take charge of your health and sign up to receive a mammogram and/or clinical breast exam reminder.
Here at Komen CSNJ, we are dedicated to ending breast cancer forever, and we are here for those that need guidance, support and help. Visit our website at komencsnj.org for more information.