Living Healthy Blog

Learn how to live healthy in the areas of Integrative Functional Medicine, Herbal Medicine, Aromatherapy and Nutrition.

  • Denine Rogers

I am dress in pink for church and I am proud! This past Sunday, I work as a usher with Golden Memorial Methodist Church and we prayed for members and family members who are suffering from breast cancer and other forms of cancer. This is breast cancer month and I did not know so many people who have cancer and are survivors! Did you know that among women younger than 40, black women have higher rates of breast cancer compared to white women? Also did you know that between ages 60-84, white women have higher rates of breast cancer compared to black women? .

There is some good news that the incidences of breast cancer death rates have declined 40% from 1989 to 2016 among women. The positive progress is attributed to improvements in early detection. In 2019, an estimated 268,600 new cases of invasive

breast cancer will be diagnosed among women and approximately 2,670 cases will be diagnosed in men.

Postmenopausal HR+ breast cancer risk is about 1.5-2 times higher in women who are overweight or obese. Even within the normal range of BMI (18.5-24.9), higher levels of body fat are associated with increased risk of breast cancer after menopause. This is likely due, in part, to higher estrogen levels because fat tissue is the largest source of estrogen in postmenopausal women, but may also be related to other mechanisms, including the higher levels of insulin among women with excess body weight. Weight gain also increases risk of postmenopausal breast cancer.

Women who get regular physical activity have a 10%-20% lower risk of breast cancer compared to women who are inactive, with greater risk reduction associated with

increasing levels of activity. The protective effect is independent of BMI and may be limited to women who have never used menopausal hormone therapy. The benefit may be due to the effects of physical activity on systemic inflammation, hormone levels, and energy balance.

So what is the best wellness plan for breast cancer prevention? The American Institute for Cancer Research Guidelines for Nutrition and Cancer Prevention shows that eating healthful diet, along with regular physical activity, can promote health and reduce the risk of developing cancer. Below are there some nutritional and physical activities guidelines suggestions for Cancer Prevention:

  • Be physically active for least 30 minutes every day. This consists of moderate activity which gets your heart beating a bit faster and makes you breathe more deeply- such as a brisk walk. It can also consist of vigorous activity which means raising our heart rates so that we warm up, start to seat, and feel out of breath. Be careful of not over doing with vigorous activity exercises and do check your heart rate.

  • Also include at least 15-30 minutes of relaxation –de-stressing exercises such as mediation, yoga, Qigong or Tai Chi.

  • Avoid sugary drinks such as sodas, kool aid and other high fructose corn syrup products.

  • Limit consumption of energy-dense foods (particularly processed foods high in added sugar, low in fiber, or high in fat).

  • Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.

  • Choose a diet with many types of plant-based foods. Try to substitute dried beans and peas for meat at some meals each week.

  • Try to eat at least five colorful servings a day of fruits and vegetables, including citrus fruits, dark-green and deep-yellow vegetables. Colorful vegetables and fruits contain natural health-promoting substances called phytochemicals .

  • Limit consumption of red meats and avoid processed meats. Limit high-fat foods, particularly those from animal sources.

  • Avoid beef, pork and lamb.

  • Choose lower-fat milk and dairy products.

  • Reduce the amounts of fat in your meals by choosing a lower-fat cooking method, such as baking and broiling.

  • If you consume alcoholic beverages at all please limit them. Limit drinks are 2 servings for men and 1 serving for women a day.

  • Limit consumption of salty foods and foods processed with salt (sodium). Try not to choose salt-cured, smoked and pickled foods less often.

  • Eat more high fiber foods such as whole grain breads and cereals each day!

  • Ask a registered dietitian to help you personalize a nutritious, balanced eating plan.

So please do not wait until breast cancer reaches to someone you love.  Start a positive lifestyle change today and get an early detection mammogram today.  Your health, body, mind and spirit will be glad that you did.

References

Breast Cancer information is taken from the American Cancer Society Breast Cancer Facts and Figures of 2019-2020.

#livinghealthy #nutrition #breastcancer #prevention #americancancersociety #deninerogers #registereddietitian #AmericanInstituteforCancer #nutrition #exercise #eating #diet #health #October #mammograms #survivors #obesity #prevention

  • Denine Rogers

I am so happy that I had two articles that were published. One piece is an interview from the Sisters From AARP, which is a free, weekly newsletter celebrating Black women. This article is about easy strategies that three sisters used to curb their addiction and help wean you off the white stuff, which is the sugar, of course. Here is the article below::

We Lost Our Sugar Cravings and 193 Pounds Combined

https://www.sistersletter.com/health/we-lost-our-sugar-cravings-and-193-pounds-combined

Another article is the same article that I publish last week. Here it is below:

What are your thoughts about the sugar cravings article and can you kick the sugar cravings?

#sugar #cravings #livinghealthy #deninerogers #douglascounty #mastergardeners #AARP #volunteer #blackwomen #food #addiction #sister #douglascountysentinel #weightloss #pounds

  • Denine Rogers

(This article below was published in the Sentinel Douglas County Newspaper recently.)

On October 16th, 2019, World Food Day is celebrated as a day of action to tackle global hunger. People from around the world come together to declare their commitment to eradicate worldwide hunger during this lifetime.

The Food and Agriculture Organization of the United Nations (FAO), created World Food Day with the collaboration of diverse coalition of food movement leaders, organizations, and people from all walks of life. In celebrating the creation of the day, events are organized in over 150 countries, making it one of the most important days of the United Nations (UN) calendar. All of the events will promote worldwide attention and action for those who suffer from hunger and for the need to ensure food security and nutritious meals for all.

The main focus of the day is that food is an essential and fundamental human need. In a world of billions, over 820 million people worldwide suffer chronic undernourishment, and 60% of those are women. Almost five million children under the age of five die of malnutrition-related causes every day. It’s also important to note that, while millions go hungry, 672 million people suffer from obesity, and a further 1.3 billion are overweight. Currently, twenty-three nations on the planet are planning to guarantee constitutionally the right to food for its people according to an FAO survey.

A while ago, I had a chance to stop by the Atlanta Community Food Bank for an incredible tour. During this visit, I took the opportunity to see the Hunger 101 presentation, which is particularly important for World Food Day. The Hunger 101 presentation increased my awareness about hunger and poverty on the local, state, and national levels. This presentation is an interactive community food game that shows what it is like to live a day in the life of a person who is an Atlanta Community Food Bank client. The objective of the game is to find out how much money you will need to purchase nutritious foods. There are a lot of obstacles in the way.

Some of the challenges were: clients living 30 miles away from the places that provide assistance, having lack of transportation, living on a minimum wage of $5.15 in the State of Georgia, poor access to healthy foods at the local market store, continuous paperwork to fill out for assistance, long lines and unfriendly workers at the assistance offices. The list goes on and on. Some people who are working underpaid full-time jobs have a tough time getting healthy food due to the lack of time to apply for any resources. Unfortunately, clients had to purchase the foods that were sold at the local stores near their home, which usually contain no fresh fruits and vegetables and expensive, unhealthy food items.

The Hunger 101 game teaches a life lesson on how hard it is to access healthy nutritious foods and that places like the Atlanta Community Food Bank are needed in all communities. For more information about Hunger 101 presentation, check out the following website: http://www.acfb.org/about/our-programs/hunger-101#workshops.

I learned a lot from this tour at the Atlanta Community Food Bank. I encourage people to get involved with your community organizations that provide food to local needy clients. The Good Samaritan Center and the Pantry are two such local organizations in Douglas County, Georgia. Master Gardeners regularly donate produce grown at the Community Garden to both.

What would you want to do in order to tackle hunger?

#hunger #atlantacommunityfoodbank #food #nutritious #mastergardeners #douglascounty #georgia #worldfoodday #FOA #UN #globalhunger #thegoodsamaritancenter #thepantry #community #communitygarden #hunger101