5 surprising benefits of walking

The next time you have a check-up, don't be surprised if your doctor hands you a prescription to walk. Yes, this simple activity that you've been doing since you were about a year old is now being touted as "the closest thing we have to a wonder drug," in the words of Dr. Thomas Frieden, director of the Centers for Disease Control and Prevention.

Of course, you probably know that any physical activity, including walking, is a boon to your overall health. But walking in particular comes with a host of benefits. Here's a list of five that may surprise you.

Walking for 2.5 hours a week — that’s just 21 minutes a day — can cut your risk of heart disease by 30%. In addition, this do-anywhere, no-equipment-required activity has also been shown to reduce the risk of diabetes and cancer, lower blood pressure and cholesterol, and keep you mentally sharp.

1. It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

2. It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.

3. It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.

4. It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.

5. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

Protect your heart: Improve sleep and manage stress

If you have heart disease, you’re probably all too familiar with tenets of a heart-healthy lifestyle; eat wisely, get regular physical activity, keep weight, blood pressure, and blood sugar on target; and if you smoke, quit. What you might not know is that sufficient, good-quality sleep and stress control also offer genuine benefits to your heart.

When you wake up in the morning, are you refreshed and ready to go, or groggy and grumpy? For many people, the second scenario is all too common. This report describes the latest in sleep research, including information about the numerous health conditions and medications that can interfere with normal sleep, as well as prescription and over-the-counter medications used to treat sleep disorders. Most importantly, you’ll learn what you can do to get the sleep you need for optimal health, safety, and well-being.

Sleep

Two sleep-related problems that plague many people — sleep deprivation and sleep apnea — have been linked to a higher risk of heart disease.

Sleep deprivation. Over time, inadequate or poor quality sleep can increase the risk for a number of chronic health problems, including heart disease. Studies have linked short-term sleep deprivation with several well-known contributors to heart disease, including high cholesterol, high triglycerides, and high blood pressure.

Sleep apnea. This common cause of loud, disruptive snoring makes people temporarily stop breathing many times during the night. Up to 83% of people with heart disease also have sleep apnea, according to some estimates.

In the most common form, obstructive sleep apnea, soft tissue in the upper part of the mouth or back of the throat completely blocks the airway. Oxygen levels dip and the brain sends an urgent “Breathe now!” signal. That signal briefly wakes the sleeper and makes him or her gasp for air. That signal also jolts the same stress hormone and nerve pathways that are stimulated when you are angry or frightened. As a result, the heart beats faster and blood pressure rises—along with other things that can threaten heart health such as inflammation and an increase in blood clotting ability.

If you snore often and loudly — especially if you find yourself tired during the day — talk with your doctor about an evaluation for sleep apnea.

Check your stress (and negative thoughts) at the door

A growing body of evidence suggests that psychological factors are — literally — heartfelt, and can contribute to cardiac risk. Stress from all sorts of challenging situations and events plays a significant role in cardiovascular symptoms and outcome, particularly heart attack risk. The same is true for depression, anxiety, anger, hostility, and social isolation. Acting alone, each of these factors heightens your chances of developing heart problems. But these issues often occur together, for example, psychological stress often leads to anxiety, depression can lead to social isolation, and so on.

Does reducing stress, or changing how you respond to it, actually reduce your chances of developing heart disease or having a heart attack? The answer isn’t entirely clear, but many studies suggest the answer is “yes.” There is much to learn about exactly how. Research indicates that constant stress contributes biologically to heart disease risk factors such as high blood pressure and the formation of artery-clogging deposits. Other research finds that chronic stress may make it harder to sleep, eat well, quit smoking, and exercise.

Fortunately, you can learn healthier ways to respond to stress that may help your heart and improve your quality of life. These include relaxation exercises (deep breathing, guided imagery), physical activity (walking, yoga), and staying connected with friends, co-workers, family members.

Blood pressure and your brain

When you think of the effects of high blood pressure, you probably think of heart attack and stroke. And for good reason—many patients with high blood pressure develop coronary artery disease or heart failure, and many die as a result. But all parts of the body depend on the circulation, and many organs suffer from the impact of untreated high blood pressure. One of the organs at greatest risk is the brain.

High pressure, short memory

A variety of illnesses and medications can contribute to memory loss—and as research continues to come in, it's increasingly clear that high blood pressure takes a toll on the aging brain.

Mild cognitive impairment can be a problem, but it's usually quite manageable. But severe memory loss is a disaster; it causes severe disturbances of memory, reasoning, and judgment.

The details vary from study to study, but the weight of evidence now suggests that high blood pressure increases the risk of mild cognitive impairment, a type of dementia called vascular dementia, and even Alzheimer's disease. Both high systolic (the top number of a blood pressure reading) pressure and high diastolic (the bottom number) pressure take a toll. In general, the higher the pressure and the longer it persists without treatment, the greater the risk.

Most investigations focus on older adults. For example, a study of 2,505 men between the ages of 71 and 93 found that men with systolic pressures of 140 mm Hg or higher were 77% more likely to develop dementia than men with systolic pressures below 120 mm Hg. And a study that evaluated blood pressure and cognitive function in people between 18 and 46 and between 47 and 83 found that in both age groups high systolic and diastolic pressures were linked to cognitive decline over time.

Treat blood pressure, prevent dementia?

The damage and disability done by dementia cannot be reversed. That makes prevention doubly important. Can treating high blood pressure help prevent dementia?

Yes. Here's some of the evidence:

European scientists reported that long-term therapy for high blood pressure reduced the risk of dementia by 55%.One American study linked therapy to a 38% lower risk.Another reported that each year of therapy was associated with a 6% decline in the risk of dementia.A study of American men and women linked therapy to a 36% reduction in the risk of Alzheimer's disease. In that study, a type of medication called diuretics appeared to be the most beneficial medication.A team of investigators from Harvard and Boston University reported that six months of high blood pressure treatment actually improved blood flow to the brain.

Never too late

It's good to know that blood pressure control can reduce the risk of cognitive dysfunction. But what about people who already have mild memory loss? Can treating high blood pressure help stave off further damage?

Perhaps. Italian scientists studied 80 patients with mild cognitive dysfunction. Over a two-year period, people who were given medications to treat high blood pressure were 80% less likely to progress to full-blown Alzheimer's than untreated patients. It's only one study, and a small one at that, but hopefully additional research will back up that finding.

Tuberculosis: Treatments and Prevention

Tuberculosis
▼Tuberculosis: Treatments and PreventionWritten by James McIntoshReviewed by Dr Helen WebberleyLast updated: Tue 17 Nov 2015 email
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Diagnosis of tuberculosis
To check for TB, a health care provider will use a stethoscope to listen to the lungs and will check for swelling in the lymph nodes. They will also ask about symptoms and medical history as well as assessing a person's risk of exposure to TB.

The most common diagnostic test for TB is a skin test where a small injection of PPD tuberculin, an extract of the TB bacterium, is made just below the inside forearm.

The injection site should be checked after 2-3 days, and if a hard, red bump has swollen up then it is likely that TB is present.

TB is most commonly diagnosed via a skin test involving an injection into the forearm.
Unfortunately, the skin test is not 100% accurate and has been known to give incorrect positive and negative readings.

However, there are other tests that are available to diagnose TB. Blood tests, chest X-rays and sputum tests can all be used to test for the presence of TB bacteria, and may be used alongside a skin test.

MDR-TB is more difficult to diagnose than regular TB. It is also difficult to diagnose regular TB in children.5

Treatments for tuberculosis
The majority of TB cases can be cured when the right medication is available and administered correctly.

The precise type and length of antibiotic treatment depends on a person's age, overall health, potential resistance to drugs, whether the TB is latent or active, and the location of infection (i.e. the lungs, brain, kidneys).

People with latent TB may need just one kind of TB antibiotics, whereas people with active TB (particularly MDR-TB) will often require a prescription of multiple drugs.

Antibiotics are usually required to be taken for a relatively long time. The standard length of time for a course of TB antibiotics is about 6 months.

All TB medication is toxic to the liver, and although side effects are uncommon, when they do occur, they can be quite serious. Potential side effects should be reported to a health care provider and include:

Dark urine
Fever
Jaundice
Loss of appetite
Nausea and vomiting.

It is important for any course of treatment to be completed fully, even if the TB symptoms have gone away. Any bacteria that have survived the treatment could become resistant to the medication that has been prescribed, and could lead to developing MDR-TB in the future.

Directly observed therapy (DOT) can be recommended. It involves a health care worker administering the TB medication to ensure that the course of treatment is completed.

Prevention of tuberculosis11

If you have active TB, a face mask can help lower the risk of the disease spreading to other people.
A few general measures can be taken to prevent the spread of active TB. Avoiding other people by not going to school or work, or sleeping in the same room as someone, will help to minimize the risk of germs from reaching anyone else. Wearing a mask, covering the mouth and ventilating rooms can also limit the spread of bacteria.

In some countries, BCG injections are given to children in order to vaccinate them against tuberculosis. It is not recommended for general use in the US because it is not effective in adults, and it can adversely influence the results of skin testing diagnoses.

The most important thing to do is to finish entire courses of medication when they are prescribed. MDR-TB bacteria are far deadlier than regular TB bacteria. Some cases of MDR-TB require extensive courses of chemotherapy, which can be expensive and cause severe adverse drug reactions in patients.

What is tuberculosis??????

Tuberculosis has a long, rich history, dating back as far as Ancient Egypt, with evidence of its presence found in the preserved spines of Egyptian mummies.1

In the 18th and 19th centuries, a tuberculosis epidemic rampaged throughout Europe and North America,2 before the German microbiologist Robert Koch discovered the microbial causes of tuberculosis in 1882.

What is tuberculosis?
TB is an infectious disease that usually affects the lungs. It is the second greatest killer due to a single infectious agent worldwide, and in 2012, 1.3 million people died from the disease, with 8.6 million falling ill.5

TB usually affects the lungs, although it can spread to other organs around the body.
Doctors make a distinction between two kinds of tuberculosis infection: latent and active. In latent TB, the TB bacteria remain in the body in an inactive state. They cause no symptoms and are not contagious, but they can become active. In active TB, the bacteria do cause symptoms and can be transmitted to others.6

About one-third of the world's population is believed to have latent TB. There is a 10% chance of latent TB becoming active TB, but this risk is much higher in people who have compromised immune systems i.e. people living with HIV or malnutrition, or people who smoke.5

TB affects all age groups and all parts of the world. However, the disease mostly affects young adults, and people living in developing countries. In 2012, 80% of reported TB cases occurred in just 22 countries.5

What causes tuberculosis?578
The Mycobacterium tuberculosis bacterium causes TB. It is spread through the air when a person with TB (whose lungs are affected) coughs, sneezes, spits, laughs or talks.

TB is contagious, but it is not easy to catch. The chances of catching TB from someone you live or work with are much higher than from a stranger. Most people with active TB who have received appropriate treatment for at least two weeks are no longer contagious.

Since antibiotics began to be used to fight TB, some strains have become resistant to drugs. Multidrug-resistant TB (MDR-TB) arises when an antibiotic fails to kill all of the bacteria that it targets, with the surviving bacteria developing resistance to that antibiotic and often others at the same time.

MDR-TB is treatable and curable only with the use of very specific anti-TB drugs, which are often limited or not readily available. In 2012, around 450,000 people developed MDR-TB.

Who is at risk?
People with compromised immune systems are most at risk of developing active tuberculosis.

HIV suppresses the immune system, making it harder for the body to control TB bacteria. People who are infected with both HIV and TB are around 20-30% more likely to develop active TB than those who do not have HIV.

Tobacco use has also been found to increase the risk of developing active TB. Over 20% of TB cases worldwide are related to smoking.5

Recent developments on tuberculosis causes from MNT news
Alarming spread of drug-resistant TB threatens global health
The medical aid organization Medecins Sans Frontieres/Doctors Without Borders (MSF) has published a briefing paper about the alarming spread of drug-resistant tuberculosis, which they refer to as the "biggest threat to global health you've never heard of."
Patients with untreatable tuberculosis 'are spreading infection'
A new study published in The Lancet has found that patients in South Africa with untreatable tuberculosis are being discharged into the community, which, according to researchers, is contributing to the spread of the disease.
Study helps explain how a parasitic worm increases TB risk
Studies have shown that infection with helminths - a form of parasitic worm - can increase susceptibility to tuberculosis in those with a latent form of the disease. Now, new research sheds light on why this is, opening the door to new strategies to prevent the disease.

Symptoms of tuberculosis
While latent TB is symptomless, the symptoms of active TB include the following:

Coughing, sometimes with mucus or blood
Chills
Fatigue
Fever
Loss of weight
Loss of appetite
Night sweats.
Tuberculosis usually affects the lungs, but can also affect other parts of the body. When TB occurs outside of the lungs, the symptoms can vary accordingly. Without treatment, TB can spread to other parts of the body through the bloodstream:

TB infecting the bones can lead to spinal pain and joint destruction

TB infecting the brain can cause meningitis

TB infecting the liver and kidneys can impair their waste filtration functions and lead to blood in the urine

TB infecting the heart can impair the heart's ability to pump blood, resulting in a condition called cardiac tamponade that can be fatal.

Tips for healthy eating away from home

With today’s hectic lifestyles, most of us end up eating out at least once a week. That could mean grabbing a sandwich from the supermarket deli counter for lunch, ordering take-out for dinner, or splurging on a special meal at a favorite restaurant.

Meals away from home make it harder to control ingredients, calories, and portions. This can be particularly challenging for people with Type 2 diabetes (and for those of us trying to avoid getting this condition). The following tips can help you enjoy eating out without abandoning your efforts to eat well.

Ask how the food is prepared. Before you order, ask about ingredients and how the menu selections are prepared. Try to choose dishes made with whole grains, healthy oils, vegetables, and lean proteins. Meat that has been broiled, poached, baked, or grilled is a more health-conscious option than fried foods or dishes prepared with heavy sauces.

Look for less. Your eyes are the perfect instrument for sizing up portion sizes. Use your estimating techniques to size up the food on your plate.

1 thumb tip = 1 teaspoon of peanut butter, butter, or sugar

1 finger = 1 oz. of cheese

1 fist = 1 cup cereal, pasta, or vegetables

1 handful = 1 oz. of nuts or pretzels

1 palm = 3 oz. of meat, fish, or poultry

Plan on eating half your meal and take the rest home to enjoy for lunch or dinner the next day.

Order an extra side of veggies. Non-starchy vegetables, such as green beans, broccoli, asparagus, or summer squash, will help you fill up with low-calorie choices.

TIPS FOR MORE RESTFUL SLEEP

Many things can make it hard to get a good night’s rest. People who have trouble sleeping often discover that their daily routine — work stress, anxiety, etc. — holds the key to nighttime woes.

There are some simple things you can do to make it easier to fall asleep, and to help ensure that the sleep you get is high quality. One of those is to make your bedroom as quiet as possible. You can reduce or disguise noises that can interfere with sleep by:

using earplugs

decorating with heavy curtains and rugs, which absorb sound

installing double-paned windows

adding “white noise” either by purchasing a device designed specifically to provide this kind of steady hum, running a fan, or purchasing CDs or downloading apps that provide soothing sounds.

hen you wake up in the morning, are you refreshed and ready to go, or groggy and grumpy? For many people, the second scenario is all too common. This report describes the latest in sleep research, including information about the numerous health conditions and medications that can interfere with normal sleep, as well as prescription and over-the-counter medications used to treat sleep disorders. Most importantly, you’ll learn what you can do to get the sleep you need for optimal health, safety, and well-being.

Other ways to optimize your surroundings for sleep include removing the television, telephone, and any office equipment from the bedroom. This gets rid of interruptions and reinforces that the bedroom is meant for sleeping. An ideal environment is quiet, dark, and relatively cool, with a comfortable bed and minimal clutter. Banish reminders or discussions of stressful issues to another room.

Let's do lunch — the healthy way

From fast-food restaurants and delis exploding with high-calorie sandwiches to salad bars stocked with high-fat and high-sugar add-ons, lunchtime can be a minefield of temptation for those trying to eat a healthy and balanced diet.

But a healthful — and enjoyable — lunch can be done. These simple tips can help.

This week-by-week plan will help you transform your eating habits into a program of nutritious and delicious food choices that can last a lifetime. Applying the latest results from nutrition science, Harvard experts take you by the hand and guide you to create an eating plan to improve heart health, longevity, energy, and vitality.

Your meal should include lean protein, whole-grain carbohydrates, and produce. Roughly half of your plate should be vegetables or fruit; one-quarter should be lean protein such as fish, chicken, turkey, tofu, beans, or low-fat cottage cheese; and one-quarter should be whole grains, such as one slice of whole-grain bread, or half a cup of brown rice, whole-wheat pasta, or quinoa. You might include a small amount of healthy fat, such as a tablespoon of oil-and-vinegar dressing on your salad.

Salad can be a good way to go, but you need to be careful. Regular salad dressings, cheeses, and salads that are mayonnaise-based (such as tuna, chicken, and egg salads) can contain unhealthy fats, hidden sugar, and salt — not to mention lots of calories. Here's the trick to a healthy and satisfying lunch salad:

Step 1: Build a vegetable base. Load your plate with leafy greens and raw or grilled vegetables.

Step 2: Add some protein. You might try a few scoops of garbanzo or kidney beans, for example. Beans are an excellent source of fiber — and they're filling! Other good selections include grilled chicken, low-fat cottage cheese, or chopped eggs. But go light on any cheese toppings — just a sprinkle of a strongly flavored variety like feta or Parmesan can deliver flavor with fewer calories.

Step 3: Add a small amount of healthy fat. Sprinkle on the nuts and seeds. They are high in heart-healthy unsaturated fat and healthy protein, give you a feeling of fullness, and help food stay in your stomach longer. You might also opt for a dash of oil and vinegar.

Step 4: Whole grains and fruit make a nice addition to a creative salad. Look for whole grains like barley or bulgur wheat to sprinkle on top. Or add a few slices of fruit.

Checking blood pressure: Do try this at home

Home monitoring makes sense if you have high blood pressure.
Your blood pressure changes from hour to hour, sometimes even minute to minute. It jumps around so much that you are more likely to get a good sense of your blood pressure if you check it at home rather than in the doctor's office.

Just a few of the things that can influence your blood pressure:

standing up from a chairwatching an exciting show on televisioneating a meallistening to soothing musicstressthe time of day

In fact, the American Heart Association (AHA), American Society of Hypertension, and Preventive Cardiovascular Nurses Association urge people with high blood pressure, or at high risk for developing it, to become blood pressure do-it-yourselfers.

There are many good reasons to follow their advice. Taking your blood pressure at home allows you to:

•  Find your real blood pressure. The measurement your doctor or nurse takes is just a single frame from an ongoing movie. In some people, that snapshot tells the whole story, and is an excellent approximation of their usual blood pressure. In others, it isn't.

Up to 20% of people diagnosed with high blood pressure have white-coat hypertension. This is a temporary spike in blood pressure brought on by the stress of trekking to and seeing a doctor. Still others have what's called masked hypertension—normal blood pressure in the doctor's office but high blood pressure everywhere else.

•  Improve your control. People who check their blood pressure at home tend to be more successful at keeping it under control. It seems that timely feedback helps. Instead of getting a blood pressure reading once every few months under unusual conditions (in a doctor's office), you can get a reading every week or so at home.

Taking the measurements yourself also helps. People who actively participate in their care generally do better than those who take a hands-off, let-the-doctor-do-it approach.

•  Track your progress. You can't feel your blood pressure get better—or worse. Measuring it at home offers vital information about whether your lifestyle changes and the medications you are taking are having their desired effects.

•  Save time and medications. Monitoring your blood pressure at home may mean fewer trips to the doctor's office. If you have white-coat hypertension, it may also mean taking fewer, or no, blood pressure medicines.

•  Run with the right crowd. Of every 100 people with high blood pressure, 70 or more don't have it under control. Checking your pressure at home and acting on the results can help you join the "in" crowd who do.

For example, a study showed that people who checked their blood pressure at home and emailed the results to a pharmacist who offered advice were far more likely to keep their blood pressure in check than those who merely measured it at home or those who had it taken by a doctor every now and then.

Who needs to monitor their blood pressure at home?

Consider home monitoring if you fall into any of these groups:

People with known or suspected hypertension. That includes the whopping 73 million Americans with high blood pressure. It also includes the millions more with type 2 diabetes or chronic kidney disease, who are at high risk for developing high blood pressure.

Pregnant women. High blood pressure is a common, and problematic, side effect of pregnancy.

People who are seriously overweight.

Smokers.

People with a family history of high blood pressure. 

Best exercises you can ever do!!!!

5 of the best exercises you can ever do

If you’re not an athlete or serious exerciser — and want to work out for your health or to fit in your clothes better — the gym scene can be intimidating. Just having to walk by treadmills, stationary bikes, and weight machines can be enough to make you head straight back home to the couch.

Yet some of the best physical activities for your body don’t require the gym or that you get fit enough to run a marathon. These “workouts” can do wonders for your health. They’ll help keep your weight under control, improve your balance and range of motion, strengthen your bones, protect your joints, prevent bladder control problems, and even ward off memory loss. 

What can improve your mood, boost your ability to fend off infection, and lower your risk for heart disease, diabetes, high blood pressure, and colon cancer? The answer is regular exercise. It may seem too good to be true, but it's not. Hundreds of studies demonstrate that exercise helps you feel better and live longer. This report answers many important questions about physical activity. It will also help guide you through starting and maintaining an exercise program that suits your abilities and lifestyle.

No matter your age or fitness level, these activities can help you get in shape and lower your risk for disease:

Swimming. You might call swimming the perfect workout. The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly. “Swimming is good for individuals with arthritis because it’s less weight bearing,” explains Dr. I-Min Lee, professor of medicine at Harvard Medical School. 

Research finds that swimming can improve your mental state and put you in a better mood. Water aerobics is another option. These classes help you burn calories and tone up.
 
Tai Chi. Tai chi — a Chinese martial art that incorporates movement and relaxation — is good for both body and mind. In fact, it’s been called “meditation in motion.” Tai chi is made up of a series of graceful movements, one transitioning smoothly into the next. Because the classes are offered at various levels, tai chi is accessible, and valuable, for people of all ages and fitness levels. “It’s particularly good for older people because balance is an important component of fitness, and balance is something we lose as we get older,” Dr. Lee says.

Take a class to help you get started and learn the proper form. You can find tai chi programs at your local YMCA, health club, community center, or senior center.
 
Strength training. If you believe that strength training is a macho, brawny activity, think again. Lifting light weights won’t bulk up your muscles, but it will keep them strong. “If you don’t use muscles, they will lose their strength over time,” Dr. Lee says.

Muscle also helps burn calories. “The more muscle you have, the more calories you burn, so it’s easier to maintain your weight,” says Dr. Lee. Strength training might also help preserve your ability to remember.

Before starting a weight training program, be sure to learn the proper form. Start light with just one or two pounds. You should be able to lift the weights 10 times with ease. After a couple of weeks, increase that by a pound or two. If you can easily lift the weights through the entire range of motion more than 12 times, move up to slightly heavier weight. 
 
Walking. Walking is simple yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood and lower your risk for a number of diseases (diabetes and heart disease for example). A number of studies have shown that walking and other physical activities can improve memory and resist age-related memory loss.

All you need is a well-fitting and supportive pair of shoes. Start with walking for about 10-15 minutes at a time. Over time you can start to walk farther and faster until you’re walking for 30 to 60 minutes on most days of the week.
 
Kegel exercises. These exercises won’t help you look better, but they do something just as important — strengthen the pelvic floor muscles that support the bladder. Strong pelvic floor muscles can go a long way toward preventing incontinence. While many women are familiar with Kegels, these exercises can benefit men too.

To do a Kegel exercise correctly, squeeze and release the muscles you would use to stop urination or prevent you from passing gas. Alternate quick squeezes and releases with longer contractions that you hold for 10 seconds, and the release for 10 seconds. Work up to three 3 sets of 10-15 Kegel exercises each day.

Many of the things we do for fun (and work) count as exercise. Raking the yard counts as physical activity. So does ballroom dancing and playing with your kids or grandkids. As long as you’re doing some form of aerobic exercise for at least 30 minutes a day, and you include two days of strength training a week, you can consider yourself an “active” person.

6 ways you can prepare to age well!!!

6 ways you can prepare to “age well”

You’re probably already doing a lot to ensure that you stay in good health and are able to enjoy your later years: eating right, exercising, getting checkups and screenings as recommended by your doctor. But it also makes sense to have some contingency plans for the bumps in the road that might occur.

With this Special Health Report, you will learn the protective steps doctors recommend for keeping your mind and body fit for an active and rewarding life. You’ll get tips for diet and exercise, preventive screenings, reducing the risk of coronary disease, strengthening bones, lessening joint aches, and assuring that your sight, hearing, and memory all stay sharp. Plus, you’ll get authoritative guidance to help you stretch your health care dollar, select a health plan that meets your needs, prepare a health care proxy, and more.

Adapt your home. Stairs, baths, and kitchens can present hazards for older people. Even if you don’t need to make changes now, do an annual safety review so you can make necessary updates if your needs change.

Prevent falls. Falls are a big deal for older people — they often result in fractures that can lead to disability, further health problems, or even death. Safety precautions are important, but so are exercises that can improve balance and strength.

Consider your housing options. You might consider investigating naturally occurring retirement communities (NORCs). These neighborhoods and housing complexes aren’t developed specifically to serve seniors — and, in fact, tend to host a mix of ages — but because they have plenty of coordinated care and support available, they are senior-friendly.

Think ahead about how to get the help you may need. Meal preparation, transportation, home repair, housecleaning, and help with financial tasks such as paying bills might be hired out if you can afford it, or shared among friends and family. Elder services offered in your community might be another option.

Plan for emergencies. Who would you call in an emergency? Is there someone who can check in on you regularly? What would you do if you fell and couldn’t reach the phone? Keep emergency numbers near each phone or on speed dial. Carry a cellphone (preferably with large buttons and a bright screen), or consider investing in some type of personal alarm system.

Write advance care directives. Advance care directives, such as a living will, durable power of attorney for health care, or health care proxy, allow you to explain the type of medical care you want if you’re too sick, confused, or injured to voice your wishes. Every adult should have these documents.

Why you are so hard on yourself!!!!

When you screw up—think misplaced keys, missed deadline, missed opportunity—do you accept it as a misstep and move on? Or do you beat yourself up for not being on top of your game?

A team of psychologists recently published findings in the journal Self and Identity that help explain why some of us are prone to do the latter.

For the study, 161 adults between the ages of 17 and 34 completed a questionnaire that measured their capacity for self-compassion. They also filled out a survey about their values, including what they wanted out of life, and the behaviors or traits they believed were necessary to achieve those things.

Finally, the participants were asked to imagine themselves in two scenarios: One in which they acted with self-compassion, and another in which they were self-critical. Then they described how they would feel about themselves after each scenario.

The researchers found that across the board, the study participants recognized that self-compassion is generally a good thing—but not necessarily for themselves.

Participants who were less self-compassionate thought that practicing self-care would negatively impact their performance. They said being kind to themselves after a failure, rejection, or loss would make them feel less conscientious, less ambitious, and less motivated. They also saw self-criticism as “a sign of strength and responsibility.” In other words, they believed being tough on themselves made them tougher, better, and more driven.

But those folks might want to start cutting themselves some slack: The researchers note that people who are rich in self-compassion typically possess better emotional health. They benefit from higher life satisfaction, and a lower risk of depression and anxiety. They also tend to have a sunnier outlook, and to cope better when crap (inevitably) happens. 

If you're in the habit of treating yourself harshly, try shifting your perspective on what self-criticism actually does for you, suggests Ashwini Nadkarni, MD, a psychiatrist at Brigham and Women’s Hospital who was not involved in the study. “You might think [being self-critical is] motivating, and in the short term, it can be. But in the long run, the things that you tell yourself—I should be a better mother, I should have a better job—are demoralizing,” she explains. Over time, that type of self-flagellation can lead to burn out, and keep you from reaching the goals you were pushing so hard to achieve in the first place.

Below, Dr. Nadkarni offers her four-step plan for practicing more self-kindness and understanding:

Be aware. In order to change a behavior, first you need to be convinced it’s a problem. So for one week, write down any self-critical thoughts you notice.

Talk to yourself like you'd talk to a friend. You are more likely to be kind and empathetic to a loved one. Try treating yourself with the same level of respect.

Be mindful. Observe your feelings, but don’t judge them. When a self-critical thought pops into your head, recognize it; then refocus your attention to something neutral, like your breath.

Start a journal. When something upsetting happens, write down the most self-compassionate things you can think to say. Ideally, the words will express that you accept yourself exactly as you are, imperfections and all.

Ways to improve your concentration!!!

Do you find yourself powering through work one minute and watching cat videos the next? That sounds about right: A study last year by Microsoft discovered that the average attention span is eight seconds. (Curse smartphones!) Refocus with these four adjustments.

1. Take a break

Give yourself two short breathers over the course of an hour. While that may sound counterintuitive, research shows that periodic diversions make it easier to zero in on one thing for a longer amount of time. Why? The brain gradually gets habituated to whatever the stimulus is (say, doing your taxes), so you need to stop and “reactivate” your goal from time to time to maintain your concentration.

2. Turn off your cell phone

It’s not just making a phone call or sending a text message that distracts you from what you’re doing: A study out of Florida State University revealed that people who merely received text or call notifications committed more mistakes on a computer task they were working on than those who did it free of phone interruptions. On deadline? Put the iPhone on silent and stash it away.

3. Reel in your multitasking

Eating dinner, watching TV, and also skimming a report? Stick to two activities (or one!): Your brain can’t handle more than two big tasks simultaneously, suggests a 2010 study in Science. Why? A part of the brain called the medial prefrontal cortex helps divide the work so that half the region attends to one task while the other focuses on the second one, leaving no room to juggle a third.

4. Practice mindfulness

During breaks at home or on the job, take some steady, deep breaths and simply concentrate on your inhalations and exhalations. The Buddhist technique has been shown to improve mental performance by helping ground your mind in the present, instead of letting it wander throughout the day.

How To fall asleep fast!!!

You know i've always found it difficult to just lie down and just like that I'm sleeping, the most painful thing here I didn't know how to help myself until now. Sleep experts have tons of tricks to getting a better night's rest: go easy on the caffeine and alcohol, take a warm bath before bed, keep the thermostat set low, ban TV and mobile phones from the bedroom, and so on. But for Health's editors, the bedtime behaviors that help us fall sleep fast aren't exactly scientifically proven—and in some cases, they'd make the experts cringe. But they work for us, and research shows we're better off for it: the health benefits of sleep include sharper memory, lower stress, and lower risk of chronic conditions such as heart disease and diabetes. Read on for our tried-and-true before-bed routines.

Sip warm milk

"When I'm having trouble falling asleep, I go into the dark kitchen, heat up some milk and sip it in bed. The funny thing is we have published stories reporting that there is no good science to back up this folk remedy, so maybe it's just placebo effect, but it always works for me." —Lisa Lombardi, executive editor

Follow a specific routine

"I rarely have trouble falling asleep. I think it's because I follow a pretty specific routine every evening to get relaxed and ready for bed. In the hours before bedtime, I often watch a little TV, but only comedies—I've found that high-stakes dramas and gory scenes from Game of Thrones stress me out and keep me up later than I'd like. When it's time to head to bed, I wash my face and brush my teeth, and follow that up with my night cream, which is my one big beauty indulgence: Estée Lauder Resilience Lift Night ($86; nordstrom.com). The sweet floral scent helps tell my body it's bedtime. After I get into bed, I read a book until I can no longer keep my eyes open, and then roll onto my left side to fall asleep. Yes, it HAS to be my left side—not sure why!" —Christine Mattheis, deputy editor

Sniff some lavender

“Lavender is my go-to scent when I want to relax and fall asleep fast. I am obsessed with my DW Relaxing Lavender Candle ($28; amazon.com)—so much so that I’ve burned through the 13-ounce jar…twice. I’ll usually have the candle burning while I’m getting my clothes and bag ready for the next day and then I will blow it out right before I get into bed (safety first!). The lingering scent helps me drift right off to sleep.” —Lindsey Murray, assistant editor

Stretch it out

"I used to be a terrible sleeper, but I've really worked on it over the last few years since I've learned how crucial good sleep is to overall health. I stretch for around 15 minutes (also working on my flexibility, another area that needs improvement!), and drink a magnesium supplement that helps relax me (Natural Calm, $25 for 16 oz.; amazon.com). After getting ready for bed, I put coconut oil on my face, then get into bed, set my Beddit sleep tracker ($80; amazon.com), and read a book until I feel my eyes drooping. Then I smooch my husband and drift off." —Beth Lipton, food director

Jot notes in a journal

"I have a 5 Year Diary ($12; amazon.com) that I write in every night before I go to bed. Every page in the book has five paragraph entries, so you can see what you were doing on that specific date five years in a row. There's only enough space to write 3-5 sentences about your day, so it's not as daunting as a traditional journal page might be. I started mine when I first moved to New York City three years ago, and I love looking back and seeing what I've done, who I've been with, and how drastically my life has changed.

Slip into a food coma

"Experts may not approve of my approach to falling asleep, but it works for me. I eat small meals throughout the day, and I really look forward to a robust dinner around 8:30 or 9:00 p.m. As soon as my tummy is full, I start getting sleepy. After I brush my teeth, I watch some TV on the couch. I find it really comforting to doze with the TV on if my boyfriend is still awake and actively watching it. If he’s not watching it with me, then I’ll turn the TV off and head to bed. I turn onto my stomach and usually fall asleep within 10 minutes or so.

Breast cancer and possible treatments

Treatments for breast cancer
A multidisciplinary team will be involved in a breast cancer patient's treatment. The team may consists of an oncologist, radiologist, specialist cancer surgeon, specialist nurse, pathologist, radiologist, radiographer, and reconstructive surgeon. Sometimes the team may also include an occupational therapist, psychologist, dietitian, and physical therapist.

The team will take into account several factors when deciding on the best treatment for the patient, including:
The type of breast cancer
The stage and grade of the breast cancer - how large the tumor is, whether or not it has spread, and if so how far
Whether or not the cancer cells are sensitive to hormones
The patient's overall health
The age of the patient (has she been through the menopause?)
The patient's own preferences.

The main breast cancer treatment options may include:
Radiation therapy (radiotherapy)
Surgery
Biological therapy (targeted drug therapy)
Hormone therapy
Chemotherapy.
Surgery

Lumpectomy - surgically removing the tumor and a small margin of healthy tissue around it. In breast cancer, this is often called breast-sparing surgery. This type of surgery may be recommended if the tumor is small and the surgeon believes it will be easy to separate from the tissue around it.

Mastectomy - surgically removing the breast. Simple mastectomy involves removing the lobules, ducts, fatty tissue, nipple, areola, and some skin. Radical mastectomy means also removing muscle of the chest wall and the lymph nodes in the armpit.
Sentinel node biopsy - one lymph node is surgically removed. If the breast cancer has reached a lymph node it can spread further through the lymphatic system into other parts of the body.
Axillary lymph node dissection - if the sentinel node was found to have cancer cells, the surgeon may recommend removing several nymph nodes in the armpit.

Breast reconstruction surgery - a series of surgical procedures aimed at recreating a breast so that it looks as much as possible like the other breast. This procedure may be carried out at the same time as a mastectomy. The surgeon may use a breast implant, or tissue from another part of the patient's body.
Radiation therapy (radiotherapy)
Controlled doses of radiation are targeted at the tumor to destroy the cancer cells. Usually, radiotherapy is used after surgery, as well as chemotherapy to kill off any cancer cells that may still be around. Typically, radiation therapy occurs about one month after surgery or chemotherapy. Each session lasts a few minutes; the patient may require three to five sessions per week for three to six weeks.

The type of breast cancer the woman has will decide what type of radiation therapy she may have to undergo. In some cases, radiotherapy is not needed.

Radiation therapy types include:

Breast radiation therapy - after a lumpectomy, radiation is administered to the remaining breast tissue

Chest wall radiation therapy - this is applied after a mastectomy

Breast boost - a high-dose of radiation therapy is applied to where the tumor was surgically removed. The appearance of the breast may be altered, especially if the patient's breasts are large.

Lymph nodes radiation therapy - the radiation is aimed at the axilla (armpit) and surrounding area to destroy cancer cells that have reached the lymph nodes

Breast brachytherapy - scientists at UC San Diego Moores Cancer Center revealed that patients with early-stage breast cancer in the milk ducts which has not spread, seem to benefit from undergoing breast brachytherapy with a strut-based applicator. This 5-day treatment is given to patients after they have undergone lumpectomy surgery. The researchers found that women who received strut-based breast brachytherapy had lower recurrence rates, as well as fewer and less severe side effects.
Side effects of radiation therapy may include fatigue, lymphedema, darkening of the breast skin, and irritation of the breast skin.

Chemotherapy
Medications are used to kill the cancer cells - these are called cytotoxic drugs. The oncologist may recommend chemotherapy if there is a high risk of cancer recurrence, or the cancer spreading elsewhere in the body. This is called adjuvant chemotherapy.

If the tumors are large, chemotherapy may be administered before surgery. The aim is to shrink the tumor, making its removal easier. This is called neo-adjuvant chemotherapy.

Chemotherapy may also be administered if the cancer has metastasized - spread to other parts of the body. Chemotherapy is also useful in reducing some of the symptoms caused by cancer.

Chemotherapy may help stop estrogen production. Estrogen can encourage the growth of some breast cancers.

Side effects of chemotherapy may include nausea, vomiting, loss of appetite, fatigue, sore mouth, hair loss, and a slightly higher susceptibility to infections. Many of these side effects can be controlled with medications the doctor can prescribe. Women over 40 may enter early menopause. Protecting female fertility - Scientists have designed a way of aggressively attacking cancer with an arsenic-based chemo medication, which is much gentler on the ovaries. The researchers, from Northwestern University Feinberg School of Medicine in Chicago, believe their novel method will help protect the fertility of female patients undergoing cancer treatment.

Hormone therapy (hormone blocking therapy)
Hormone therapy is used for breast cancers that are sensitive to hormones. These types of cancer are often referred to as ER positive (estrogen receptor positive) and PR positive (progesterone receptor positive) cancers. The aim is to prevent cancer recurrence. Hormone blocking therapy is usually used after surgery, but may sometimes be used beforehand to shrink the tumor.

If for health reasons, the patient cannot undergo surgery, chemotherapy or radiotherapy, hormone therapy may be the only treatment she receives.

Hormone therapy will have no effect on cancers that are not sensitive to hormones.

Hormone therapy usually lasts up to five years after surgery.

The following hormone therapy medications may be used:

Tamoxifen - prevents estrogen from binding to ER-positive cancer cells. Side effects may include changes in periods, hot flashes, weight gain, headaches, nausea, vomiting, fatigue, and aching joints.
Aromatase inhibitors - this type of medication may be offered to women who have been through the menopause. It blocks aromatase. Aromatase helps estrogen production after the menopause. Before the menopause, a woman's ovaries produce estrogen. Examples of aromatase inhibitors include letrozole, exemestane, and anastrozole. Side effects may include nausea, vomiting, fatigue, skin rashes, headaches, bone pain, aching joints, loss of libido, sweats, and hot flashes.

Ovarian ablation or suppression - pre-menopausal women produce estrogen in their ovaries. Ovarian ablation or suppression stop the ovaries from producing estrogen. Ablation is done either through surgery or radiation therapy - the woman's ovaries will never work again, and she will enter the menopause early.

A luteinising hormone-releasing hormone agonist (LHRHa) drug called Goserelin will suppress the ovaries. The patient's periods will stop during treatment, but will start again when she stops taking Goserelin. Women of menopausal age (about 50 years) will probably never start having periods again. Side effects may include mood changes, sleeping problems, sweats, and hot flashes.

Biological treatment (targeted drugs)
Trastuzumab (Herceptin) - this monoclonal antibody targets and destroys u high 89cells that are HER2-positive. Some breast cancer cells produce large amounts of HER2 (growth factor receptor 2); Herceptin targets this protein. Possible side effects may include skin rashes, headaches, and/or heart damage.

Lapatinib (Tykerb) - this drug targets the HER2 protein. It is also used for the treatment of advanced metastatic breast cancer. Tykerb is used on patients who did not respond well to Herceptin. Side effects include painful hands, painful feet, skin rashes, mouth sores, extreme tiredness, diarrhea, vomiting, and nausea.

Bevacizumab (Avastin) - stops the cancer cells from attracting new blood vessels, effectively causing the tumor to be starved of nutrients and oxygen. Side effects may include congestive heart failure, hypertension (high blood pressure), kidney damage, heart damage, blood clots, headaches, mouth sores. Although not approved by the FDA for this use, doctors may prescribe it "off-label". Using this drug for breast cancer is controversial. In 2011, the FDA said that Avastin is neither effective nor safe for breast cancer.
Low dose aspirin - research carried out on laboratory mice and test tubes has suggested that regular low-dose aspirin may halt the growth and spread of breast cancer. Cancer campaigners cautioned that although the current results show great promise, this research is at a very early stage and has yet to be shown to be effective on humans.
Recent developments on breast cancer treatment from MNT news
Biomarker discovery offers 'glimmer of hope' for women with aggressive breast cancer
Triple-negative breast cancer is one of the most aggressive types of breast cancer. It has few treatment options, making the prognosis poor for affected women. But these women may now have a "glimmer of hope," after researchers reveal they have identified a potential drug target for the disease.
Genetic test identifies which breast cancer patients can avoid chemotherapy
A new study published in The New England Journal of Medicine reveals how a genetic test was successful in predicting which patients with early-stage breast cancer are unlikely to benefit from chemotherapy.
Cancer breakthrough? Drug combo eradicated breast cancer tumors in 11 days
A cancer drug duo could one day eliminate the need for chemotherapy for women with HER2-positive breast cancer; in a new study, a combination of two drugs was found to completely eradicate or significantly shrink breast cancer tumors within 11 days of diagnosis.
Personalized breast cancer treatment steps closer with gene discovery
Personalized treatment for breast cancer could be in sight, after researchers uncovered what they say is the most detailed picture to date of which genetic variations contribute to development of the disease.
Preventing breast cancer
Some lifestyle changes can help significantly reduce a woman's risk of developing breast cancer.

Alcohol consumption - women who drink in moderation, or do not drink alcohol at all, are less likely to develop breast cancer compared to those who drink large amounts regularly. Moderation means no more than one alcoholic drink per day.

Physical exercise - exercising five days a week has been shown to reduce a woman's risk of developing breast cancer. Researchers from the University of North Carolina Gillings School of Global Public Health in Chapel Hill reported that physical activity can lower breast cancer risk, whether it be either mild or intense, or before/after menopause. However, considerable weight gain may negate these benefits.

Diet - some experts say that women who follow a healthy, well-balanced diet may reduce their risk of developing breast cancer. A study published in BMJ (June 2013 issue) found that women who regularly consumed fish and marine n-3 polyunsaturated fatty acids had a 14% lower risk of developing breast cancer, compared to other women. The authors, from Zhejiang University, China, explained that a "regular consumer" should be eating at least 1 or 2 portions of oily fish per week (tuna, salmon, sardines, etc).

Postmenopausal hormone therapy - limiting hormone therapy may help reduce the risk of developing breast cancer. It is important for the patient to discuss the pros and cons thoroughly with her doctor.

Bodyweight - women who have a healthy bodyweight have a considerably lower chance of developing breast cancer compared to obese and overweight females.

Women at high risk of breast cancer - the doctor may recommend estrogen-blocking drugs, including tamoxifen and raloxifene. Tamoxifen may raise the risk of uterine cancer. Preventive surgery is a possible option for women at very high risk.

Breast cancer screening - patients should discuss with their doctor when to start breast cancer screening exams and tests.

Breastfeeding - women who breastfeed run a lower risk of developing breast cancer compared to other women. A team of researchers from the University of Granada in Spain reported in the Journal of Clinical Nursing that breastfeeding for at least six months reduces the risk of early breast cancer. This only applies to non-smoking women, the team added. They found that mothers who breastfed for six months or more, if they developed breast cancer, did so on average ten years later than other women.

Recent developments on breast cancer prevention from MNT news

Could eating vegetables reduce breast cancer risk?
Millions of women worldwide receive combined estrogen and progestin hormone replacement therapy to counter the unwanted effects of menopause. Yet studies are increasingly suggesting the use of such treatment may increase the risk of breast cancer. A new study shows that luteolin, present in vegetables such as celery, could counter this risk.
Mediterranean diet with olive oil linked to reduced risk of breast cancer
A study carried out in Spain and published in JAMA supports the theory that the Mediterranean diet, rich in plant foods, fish and olive oil, may reduce the risk of breast cancer.
High fiber intake when young may lower women's breast cancer risk
High intake of fiber-rich foods in adolescence and early adulthood could reduce women's risk for breast cancer. This is the conclusion of a new study published in the journal Pediatrics.
Omega-3s could lower breast cancer risk in obese women, study suggests
A new study has suggested that obese women could experience a reduction in the risk of breast cancer through the administration of omega-3 fatty acids.

Breast cancer ; causes and diagnosis

I Causes of breast cancer
Experts are not definitively sure what causes breast cancer. It is hard to say why one person develops the disease while another does not. We know that some risk factors can impact on a woman's likelihood of developing breast cancer. These are:

1) Getting older
The older a woman gets, the higher is her risk of developing breast cancer; age is a risk factor. Over 80% of all female breast cancers occur among women aged 50+ years (after the menopause).

2) Genetics
Women who have a close relative who has/had breast or ovarian cancer are more likely to develop breast cancer. If two close family members develop the disease, it does not necessarily mean they shared the genes that make them more vulnerable, because breast cancer is a relatively common cancer.

The majority of breast cancers are not hereditary.

Women who carry the BRCA1 and BRCA2 genes have a considerably higher risk of developing breast and/or ovarian cancer. These genes can be inherited. TP53, another gene, is also linked to greater breast cancer risk.

3) A history of breast cancer
Women who have had breast cancer, even non-invasive cancer, are more likely to develop the disease again, compared to women who have no history of the disease.

4) Having had certain types of breast lumps
Women who have had some types of benign (non-cancerous) breast lumps are more likely to develop cancer later on. Examples include atypical ductal hyperplasia or lobular carcinoma in situ.

5) Dense breast tissue
Women with more dense breast tissue have a greater chance of developing breast cancer.

6) Estrogen exposure
Women who started having periods earlier or entered menopause later than usual have a higher risk of developing breast cancer. This is because their bodies have been exposed to estrogen for longer. Estrogen exposure begins when periods start, and drops dramatically during the menopause.

7) Obesity
Post-menopausal obese and overweight women may have a higher risk of developing breast cancer. Experts say that there are higher levels of estrogen in obese menopausal women, which may be the cause of the higher risk.

8) Height
Taller-than-average women have a slightly greater likelihood of developing breast cancer than shorter-than-average women. Experts are not sure why.

9) Alcohol consumption
The more alcohol a woman regularly drinks, the higher her risk of developing breast cancer is. The Mayo Clinic says that if a woman wants to drink, she should not exceed one alcoholic beverage per day.

10) Radiation exposure
Undergoing X-rays and CT scans may raise a woman's risk of developing breast cancer slightly. Scientists at the Memorial Sloan-Kettering Cancer Center found that women who had been treated with radiation to the chest for a childhood cancer have a higher risk of developing breast cancer.

11) HRT (hormone replacement therapy)
Both forms, combined and estrogen-only HRT therapies may increase a woman's risk of developing breast cancer slightly. Combined HRT causes a higher risk.

12) Certain jobs
French researchers found that women who worked at night prior to a first pregnancy had a higher risk of eventually developing breast cancer.

Canadian researchers found that certain jobs, especially those that bring the human body into contact with possible carcinogens and endocrine disruptors are linked to a higher risk of developing breast cancer. Examples include bar/gambling, automotive plastics manufacturing, metal-working, food canning and agriculture. They reported their findings in the November 2012 issue of Environmental Health.

Cosmetic implants may undermine breast cancer survival
Women who have cosmetic breast implants and develop breast cancer may have a higher risk of dying prematurely form the disease compared to other females, researchers from Canada reported in the BMJ (British Medical Journal) (May 2013 issue).

The team looked at twelve peer-reviewed articles on observational studies which had been carried out in Europe, the USA and Canada.

Experts had long-wondered whether cosmetic breast implants might make it harder to spot malignancy at an early stage, because they produce shadows on mammograms.

In this latest study, the authors found that a woman with a cosmetic breast implant has a 25% higher risk of being diagnosed with breast cancer when the disease has already advanced, compared to those with no implants.

Women with cosmetic breast implants who are diagnosed with breast cancer have a 38% higher risk of death from the disease, compared to other patients diagnosed with the same disease who have no implants, the researchers wrote.

After warning that there were some limitations in the twelve studies they looked at, the authors concluded "Further investigations are warranted into the long term effects of cosmetic breast implants on the detection and prognosis of breast cancer, adjusting for potential confounders."

Recent developments on breast cancer causes from MNT news
Breast cancer less likely to recur in women with history of breastfeeding
Breastfeeding is associated with a 30% overall decreased risk of breast cancer recurrence among women who have previously had one subtype of the disease, according to a new study published in the Journal of the National Cancer Institute.
'Rogue' milk-producing protein helps breast cancer spread
New research published in PLOS ONE finds a link between a protein essential for milk production and an increased metastasis of breast cancer. The protein in question appears to aid breast cancer's advance through two separate pathways.
Study links high sugar intake to increased risk of breast cancer
When it comes to the rising rates of obesity, sugar is deemed a key culprit. But high sugar intake may not only lead to weight gain; a new study claims it can increase the risk of breast cancer and hasten spread of the disease to the lungs.
Alcohol triggers breast cancer-causing gene
Each year, tens of thousands of cases of breast cancer in the US and Europe are linked to alcohol consumption, and it is also linked to an increased risk of cancer recurrence in women with early-stage breast cancer. Now, a new study provides a direct link between alcohol, estrogen and a cancer-causing gene.
Invasive and non-invasive breast cancer
Invasive breast cancer - the cancer cells break out from inside the lobules or ducts and invade nearby tissue. With this type of cancer, the abnormal cells can reach the lymph nodes, and eventually make their way to other organs (metastasis), such as the bones, liver or lungs. The abnormal (cancer) cells can travel through the bloodstream or the lymphatic system to other parts of the body; either early on in the disease, or later.

Non-invasive breast cancer - this is when the cancer is still inside its place of origin and has not broken out. Lobular carcinoma in situ is when the cancer is still inside the lobules, while ductal carcinoma in situ is when they are still inside the milk ducts. "In situ" means "in its original place". Sometimes, this type of breast cancer is called "pre-cancerous"; this means that although the abnormal cells have not spread outside their place of origin, they can eventually develop into invasive breast cancer.

Diagnosing breast cancer
Women are usually diagnosed with breast cancer after a routine breast cancer screening, or after detecting certain signs and symptoms and seeing their doctor about them.

If a woman detects any of the breast cancer signs and symptoms described above, she should speak to her doctor immediately. The doctor, often a primary care physician (general practitioner, GP) initially, will carry out a physical exam, and then refer the patient to a specialist if he/she thinks further assessment is needed.

Below are examples of diagnostic tests and procedures for breast cancer:

1) Breast exam
The physician will check both the patient's breasts, looking out for lumps and other possible abnormalities, such as inverted nipples, nipple discharge, or change in breast shape. The patient will be asked to sit/stand with her arms in different positions, such as above her head and by her sides.

2) X-ray (mammogram)
Commonly used for breast cancer screening. If anything unusual is found, the doctor may order a diagnostic mammogram.

Breast cancer screening has become a controversial subject over the last few years. Experts, professional bodies, and patient groups cannot currently agree on when mammography screening should start and how often it should occur. Some say routine screening should start when the woman is 40 years old, others insist on 50 as the best age, and a few believe that only high-risk groups should have routine screening.

In July, 2012, The American Medical Association said that women should be eligible for screening mammography from the age of 40, and it should be covered by insurance.

In a Special Report in The Lancet (October 30th, 2012 issue), a panel of experts explained that breast cancer screening reduces the risk of death from the disease. However, they added that it also creates more cases of false-positive results, where women end up having unnecessary biopsies and harmless tumors are surgically removed.

In another study, carried out by scientists at the The Dartmouth Institute for Healthy Policy & Clinical Practice in Lebanon, N.H., and reported in the New England Journal of Medicine (November 2012 issue), researchers found that mammograms do not reduce breast cancer death rates.

3) 2D combined with 3D mammograms
3D mammograms, when used in collaboration with regular 2D mammograms were found to reduce the incidence of false positives, researchers from the University of Sydney's School of Public Health, Australia, reported in The Lancet Oncology.

The researchers screened 7,292 adult females, average age 58 years. Their initial screening was done using 2D mammograms, and then they underwent a combination of 2D and 3D mammograms.

Professor Nehmat Houssami and team found 59 cancers in 57 patients. 66% of the cancers were detected in both 2D and combined 2D/3D screenings. However, 33% of them were only detected using the 2D plus 3D combination.

The team also found that 2D plus 3D combination screenings were linked to a much lower number of false positives. When using just 2D screenings there were 141 false positives, compared to 73 using the 2D plus 3D combination.

Prof. Houssami said "Although controversial, mammography screening is the only population-level early detection strategy that has been shown to reduce breast cancer mortality in randomized trials. Irrespective of which side of the mammography screening debate one supports, efforts should be made to investigate methods that enhance the quality of, and hence potential benefit from, mammography screening.

We have shown that integrated 2D and 3D mammography in population breast-cancer screening increases detection of breast cancer and can reduce false-positive recalls depending on the recall strategy. Our results do not warrant an immediate change to breast-screening practice, instead, they show the urgent need for randomised controlled trials of integrated 2D and 3D versus 2D mammography."

4) Breast ultrasound
This type of scan may help doctors decide whether a lump or abnormality is a solid mass or a fluid-filled cyst.

5) Biopsy
A sample of tissue from an apparent abnormality, such as a lump, is surgically removed and sent to the lab for analysis. It the cells are found to be cancerous, the lab will also determine what type of breast cancer it is, and the grade of cancer (aggressiveness). Scientists from the Technical University of Munich found that for an accurate diagnosis, multiple tumor sites need to be taken.

6) Breast MRI (magnetic resonance imaging) scan
A dye is injected into the patient. This type of scan helps the doctor determine the extent of the cancer. Researchers from the University of California in San Francisco found that MRI provides a useful indication of a breast cancer.

Recent developments on breast cancer diagnosis
New evidence that MRI may help predict breast cancer in some women
According to a new study published in the journal Radiology, magnetic resonance imaging scans may help predict which women are most likely to develop breast cancer in the future.
Mammography still best for breast cancer screening, experts find
An international group of independent breast cancer experts have met to evaluate the benefits of different methods of screening for breast cancer, arriving at the conclusion that mammography is best for reducing breast cancer mortality in women aged over 50.
Breast cancer relapse could be predicted with new blood test
A test that identifies genetic information in the blood picks up sensitive amounts of DNA that can be used to shape decisions about cancer treatment.
Pill that 'lights up' breast cancer could lead to more accurate screening
Breast cancer screening could be made more accurate with the help of an oral pill that "lights up" cancerous tumors. This is according to new research recently presented at the 251st National Meeting & Exposition of the American Chemical Society in San Diego, CA.
Breast cancer staging
Staging describes the extent of the cancer in the patient's body and is based on whether it is invasive or non-invasive, how large the tumor is, whether lymph nodes are involved and how many, and whether it has metastasized (spread to other parts of the body).

A cancer's stage is a crucial factor in deciding what treatment options to recommend, and in determining the patient's prognosis.

Staging is done after cancer is diagnosed. To do the staging, the doctor may order several different tests, including blood tests, a mammogram, a chest X-ray, a bone scan, a CT scan, or a PET scan.

Breast cancer ; signs and symptoms!!!!

Breast cancer is a kind of cancer that develops from breast cells.

Breast cancer usually starts off in the inner lining of milk ducts or the lobules that supply them with milk. A malignant tumor can spread to other parts of the body. A breast cancer that started off in the lobules is known as lobular carcinoma, while one that developed from the ducts is called ductal carcinoma.

The vast majority of breast cancer cases occur in females. This article focuses on breast cancer in women. We also have an article about male breast cancer.

Breast cancer is the most common invasive cancer in females worldwide. It accounts for 16% of all female cancers and 22.9% of invasive cancers in women. 18.2% of all cancer deaths worldwide, including both males and females, are from breast cancer.

Breast cancer rates are much higher in developed nations compared to developing ones. There are several reasons for this, with possibly life-expectancy being one of the key factors - breast cancer is more common in elderly women; women in the richest countries live much longer than those in the poorest nations. The different lifestyles and eating habits of females in rich and poor countries are also contributory factors, experts believe.

According to the National Cancer Institute, 232,340 female breast cancers and 2,240 male breast cancers are reported in the USA each year, as well as about 39,620 deaths caused by the disease.

Contents of this article:

Breast anatomy and breast cancer symptoms
Causes and diagnosis
Treatments and prevention
Latest research
The anatomy of a female breast

1. Chest wall.
2. Pectoralis muscles.
3. Lobules (glands that make milk).
4. Nipple surface.
5. Areola.
6. Lactiferous duct tube that carries milk to the nipple.
7. Fatty tissue.
8. Skin.

A mature human female's breast consists of fat, connective tissue and thousands of lobules - tiny glands which produce milk. The milk of a breastfeeding mother goes through tiny ducts (tubes) and is delivered through the nipple.

The breast, like any other part of the body, consists of billions of microscopic cells. These cells multiply in an orderly fashion - new cells are made to replace the ones that died.

In cancer, the cells multiply uncontrollably, and there are too many cells, progressively more and more than there should be.

Cancer that begins in the lactiferous duct (milk duct), known as ductal carcinoma, is the most common type. Cancer that begins in the lobules, known as lobular carcinoma, is much less common.

Symptoms of breast cancer

Some of the possible early signs of breast cancer

Wikimedia Commons
A symptom is only felt by the patient, and is described to the doctor or nurse, such as a headache or pain. A sign is something the patient and others can detect, for example, a rash or swelling.

The first symptoms of breast cancer are usually an area of thickened tissue in the woman's breast, or a lump. The majority of lumps are not cancerous; however, women should get them checked by a health care professional.

Women who detect any of the following signs or symptoms should tell their doctor (NHS, UK):

A lump in a breast
A pain in the armpits or breast that does not seem to be related to the woman's menstrual period
Pitting or redness of the skin of the breast; like the skin of an orange
A rash around (or on) one of the nipples
A swelling (lump) in one of the armpits
An area of thickened tissue in a breast
One of the nipples has a discharge; sometimes it may contain blood
The nipple changes in appearance; it may become sunken or inverted
The size or the shape of the breast changes
The nipple-skin or breast-skin may have started to peel, scale or flake.

FOCUS ON HEALTHY LIVING

It is our individual dream I believe to live in our respective well furbished homes till we grow old and die rather than live on assisted life support or move to a nursing home leaving our neighborhood and everything behind. Lots of people I believe would rather die than face the frustration of life in such times.

Fortunately for us there are ways we can avoid such devastating life condition by addressing few of life threatening conditions during early life which might be difficult for some of us but I guess you know the popular saying that "no pain no gain".

Below are some steps we can take to ensure a healthy living and also recommend to friends ;

Smoking ;
This is a risk factor to many life threatening conditions/diseases  and it has been found out that increases the rate of admission of the young population by 56% and the old population by 32% into nursing homes.

Inactivity;
This also increases the rate of admission into nursing homes by 40% especially those within the age group of 45 to 64.

Obesity ;
In the age group of 64-74 years, obesity increased the risk of admission by 21%.

Diabetes ;
Among the age group of 45 to 64,diabetes more than doubled the risk of admission into nursing homes.

High blood pressure ;
This also increased the risk of admission in the age group 45 to 64 by 35% and in you order group by 29%.

The above problems contribute to chronic life illnesses that can often result in disability and as we old can also cause cancer or bone fracture. The effect is even more severe when more than one risk factor is present like in the case of a diabetic smoker who is about five times more prone to admission than those in the same age group but not having the risk factors.

It is mandatory therefore to simply follow the above steps by avoiding them in one way or the other in order to attain a healthy living.