Fortunately, the puzzle of breast cancer prevention has an easy solution: If every woman age 50 and older had a mammogram, the breast cancer mortality rate would drop by 30%. Mammograms don’t take long: The actual procedure is barely 10 minutes. The relief from knowing you’re just fine? That lasts all year!
The game is on! You can really take part in reducing your personal risks of getting breast cancer. Researchers suspect that if a woman lowers her daily calories from fat to less than 20%-30%, her diet may help protect her from developing breast cancer.
Your strategy for breast cancer prevention is simple: Get regular mammograms starting at age 40. Examine your breasts monthly starting at age 20. Have your breasts examined by a health care provider once a year if you’re over 40 or once every three years if you’re younger.
This is one health puzzle that’s easily solved: Though breast cancer has no symptoms, you can look for signs, like a lump or an abnormal mammogram. And fortunately, beast cancer is very treatable when it’s detected early. Better screenings and treatment choices means more successful cures than ever. Get screened!
After Menopause: 21 Tips to Help Protect You From Osteoporosis
Frozen food for lunch? Make sure to buy low-salt versions whenever possible. Sodium leaches calcium from bones, weakening them.
Baby those bones -- by getting strong. Strength-training can help lower your risk of developing osteoporosis.
Don’t stop now: You may still need vitamin D and calcium supplementation -- even if you’re taking drugs to prevent osteoporosis.
Got calcium? If you're under age 51, aim for 1,000 milligrams a day -- 1,200 milligrams if you're older. Yogurt, cheese, milk, and fortified orange juice all qualify.
Protein helps build bones, but many older women don't get enough. Light tuna, chicken, turkey, salmon, yogurt, milk, and eggs are all good sources.
Green leafy foods -- kale, escarole, collard greens, bok choy -- have lots of calcium. Your bones gotta have 'em.
After menopause, osteoporosis -- brittle bones -- is a big risk. Get a bone density test to find out how strong your bones are. Ask your doctor about it.
Get plenty of vitamin D with just 10 minutes of sunscreen-free sun exposure a few times a week. Ask your doctor how to soak up the sun safely.
Bike, walk, run. Exercise encourages your body to build new, strong bone. Talk to your doctor for tips on the right workout for you.
Some medications can boost your risk of developing osteoporosis. Talk to your doctor to find out if you're taking one.
Taking drugs to treat or prevent osteoporosis? You may still need additional vitamin D or calcium. Ask your doctor.
Quit smoking. You'll cut your risk of osteoporosis, which can lead to serious fractures and disability. Kick the habit now!
Too many soft drinks can leach calcium from bones, making osteoporosis a big risk. Instead, sip on orange juice fortified with calcium and vitamin D.
We love our caffeine, but too much is bad for bones, stealing calcium and sapping their strength. Drink decaf coffee and tea instead.
Strength-training exercises like tai chi and working with weights help lower the risk of osteoporosis. They also improve balance and coordination, which reduces risk of falls.
If your mother or grandmother had osteoporosis, you're at higher risk. Make sure you get a bone density test at menopause.
Too little exercise puts women and men at risk for osteoporosis. Get moving, and get screened.