Are You At Risk For Breast Cancer?

The following women are more at risk for breast cancer:

Women over age of 60 have greatest risk. The disease is normally uncommon before menopause.

Women with a family history of breast cancer. Women face a greater threat if their mother, sister or daughter had breast cancer, especially before age 40.

Not having children or having a first child after age 30 increases the risk.

Women who had their first menstrual period before age 12 or went through menopause after age 55 are more likely to develop the disease. Starting your periods (menarche) at an early age has been linked with an increased risk of breast cancer. In addition, if you have a late menopause this increases your breast cancer risk.

Women who get menopausal hormone therapy also increase the risk.

Women who are physically inactive throughout life appear to have an increased risk of breast cancer. 

Being physically active may help to reduce the risk by preventing weight gain and obesity.

Women who have benign breast disease. Most non-cancerous (benign) breast conditions do not increase breast cancer risk, but some may mean that you have a slightly increased risk of breast cancer. About 1 in 20 breast lumps show ‘atypical hyperplasia’. This means the cells are not cancer, but they are growing abnormally. Atypical hyperplasia increases your risk of breast cancer by between two and five times the average.

Take a break from stress and relax

Stress getting the upper hand? Say no, and take control. Here are some every day tips:

©      Water has been used as a stress reliever for centuries. Go for a swim, sit in a sauna or relax in a Jacuzzi. Twice a month, soak your body in a hot bath to which you've added a cup of sea salt and a cup of bicarbonate of soda. It will relax your muscles and make you drowsy, helping you have a good night's rest and ensuring you wake up feeling refreshed and energized.

©      Exercise releases endorphins (feel-good hormones) and also burns off excess energy, which would otherwise make you feel grumpy or irritable:

• If your body is feeling tired and stiff, lie on your back on a firm, flat surface with your feet slightly apart and your hands at your sides. Relax your arms and turn your palms upwards, with your fingers slightly bent. Lie in this position for 10 to 20 minutes while concentrating on your breathing. Before getting up, turn onto your left side and place your left arm underneath your head. Lie like this for at least two minutes before pushing yourself up with your right hand.

• Lie on your stomach with your legs slightly apart. Put your hands on top of each other, with the palms facing down and turn your head to the side so that your cheek is resting on top of your hands. Close your eyes and breathe rhythmically through your nose. This exercise is especially effective for calming you down after you've had a fight with someone.

• Sit with your feet shoulder-width apart. Rest your palms on your thighs. Close your eyes. Spend five minutes passively listening to sounds in the distance, until you feel relaxed. You can do this behind your desk or in a parked car. Try it after struggling through traffic on your way to an important meeting or after a disagreement with a colleague.

©      Lie on your back in bed. Close your eyes and place your hands in a comfortable position behind your head. Press your thumbs into your ears to shut out the external noise. You will hear a sound rushing through your head – that's completely normal. Listen to it for 10 to 15 minutes, then bring your arms down to your sides, relax and go to sleep.

©      It is a proven fact f that vitamin C helps us to relax and lessens our stress levels. You can bolster your levels of vitamin C naturally by eating lots of citrus, strawberries, broccoli, guavas, spanspek, green pepper and tomatoes.

©      Laugh your stress away. When you laugh, feel-good hormones are released that inhibit levels of the harmful stress hormone cortisol, and bolster your immunity.

©      Some types of music, especially baroque music, calm you down by slowing your brain waves. Try listening to music composed by Johann Sebastian Bach, Antonio Vivaldi (especially The Four Seasons) or Wolfgang Amadeus Mozart when you're feeling stressed.

Source: Ideas

How to improve intimacy in your relationship

To address a lack of intimacy in your relationship, the first step is to try to determine the root of the problem. If it is a medical or health concern then you should seek the advice of your health care professional. However, if the lack of intimacy is caused by other factors, such as stress or tension there are some steps that you can take to help put your relationship back on track.

Stress is one of the most prevalent causes underlying a lack of intimacy between couples, and therefore it is the first area to be addressed. Stress can cause the body to go into defense mode. It can also suppress the Immune System leaving the body susceptible to sickness, exhaustion, and feeling as if you have no energy to perform every day chores. By ensuring that you have a healthy diet that includes plenty of exercise, you can prevent stress from getting its hold on you.

It may sound strange at first, but the best way to prevent a lack of intimacy is to begin by taking care of your own health. When you exercise, you will release hormones (such as endorphins) and have a positive outlook on life. This will give you the stability that you need to face the challenges of everyday life. Once you have your life in balance, you will be able to enjoy spending time with your partner in a greater capacity. You should also consider taking a daily multivitamin supplement to ensure that your physical well-being is at its optimum.

Once you have taken the steps necessary to ensure your health and well being, you should also look at ways that you can prevent or reduce stress specifically. Find a way to relax every day and you will begin to have the energy needed to spend intimate and stress free time with your partner.

When couples lack intimacy, whether it is physical or emotional, a lack of communication begins to develop. To reverse this, it is imperative that you communicate with each other. Discuss what is going on. If it is a medical concern, tell your partner. Intimacy issues can be a cause of fear and anxiety, and by sharing them with your partner, you can depend upon the strength and support that they offer. Talking is the best way to sort out the issues that may be the underlying root of your intimacy issues as well.

However, some couples find that writing a letter may be the best way to express how they feel. Whichever way you choose, the point is to make sure that you communicate your concerns, fears, thoughts, and anxieties with your partner. By working through these issues together, you can ensure that you will pass through this stage in your relationship and enjoy a deeper and greater level of intimacy.