What does it mean if my breast lumps are soft and can move?
What if the lumps are hard?
Why do I feel that my breasts are more lumpy on certain days?
Are all lumps cancerous?
October is dedicated for Breast Cancer Awareness. Some of us may have loved ones or friends who are affected by breast cancer. I would like to take this opportunity to encourage all, to always stay active and vigilant in Breast Cancer Prevention.
Although breast cancer gives people an impression that, 'it's a woman’s thing' but statistics have shown that there is an increase in the number of men who is affected too.
As it is uncommon for the gentlemen to be diagnosed with breast cancer, one cannot rule out the possibility; or, be in self-denial.
For the past 16 years, I have met many people with breast health concerns, both benign (non-cancerous) and malignant (cancerous), and both men and women.
I have journeyed with many, some are first time cancer patients; some are second relapsed; and many are benign cases.
On the average, 9 out of 10 people with lumps are benign cases.
1 out of 7 patients have relapsed within 5 to 8 years.
I have patients who are living well into their 14th year, and still counting!
As much time and effort is spent on each one, many have turned from clients to my circle of friends.
Treatments for every case can be different as each person is unique. Nevertheless, holistic health management aims at complementing and working in tandem with existing health care treatments - with the patient's health as the utmost concern to speed up recovery and restore balance and harmony in their mind, body and soul/spirit.
Prevention is Better than Cure!
Below are some prevention and management of breast health concerns, for both genders, that I have gathered from my 16 years of experience, research and applications.
In this article, I am sharing on the common pointers that are applicable for both genders.
1) Self - Breast Examination (SBE)
Early detection saves lives! This is applicable for both genders.
For ladies, do SBE 7 to 10 days after your menstruation has ended as breast tissues would normally feel lumpy, one week before and during menses.
This is because hormones are out-of-the-normal range during these two weeks. So, you may get a scare or misconception if you perform SBE on lumpy breast tissues during that time of the month.
For the gentlemen, you are not affected by the timing of the monthly cycles. So you can check on yourself without any time restriction.
However, do not disregard breast lumps or persistent soreness in the chest or breast area, or lumps in the armpits, just because you had been lifting weights in the gym.
At what age should I begin to do SBE and how often?
For ladies, I suggest to start when you begin menstruating and do it monthly, as a form of self-care. This is especially for ladies who has breast cancer in your family history.
Although some would prefer to do SBE when they are in their 30's or 40's but I suggest the earlier the better.
This is because many health concerns are occurring earlier than our parents or grandparents' era due to higher exposure to:
food, water and environmental pollutants or toxins;
radiation;
geopathic stress;
excessive stimulants;
excessive amount of certain food;
sedentary and unhealthy lifestyle;
insufficient rest; and
stress or emotional management.
Are women who have a family history of breast cancer are in a higher risk group?
Statistically, only 5% to 10% of individuals diagnosed with breast cancer, have a family history of this disease.
However, it should be brought to your awareness that most women who have breast cancer, have no family history.
So, let's not leave such things to chance.
2) Seek Professional Check Up
Ladies and gentlemen, should you feel any lump(s), please seek doctor's advise immediately.
If you are unsure, it is advisable to seek professional help. Please do not delay.
Do not self-conclude.
PS:
For ladies, you have every right to request for a female doctor to check your breasts.
Note:
If there are no female doctors, please ask for a female nurse to be around when you are being checked by a male doctor.
3) Have a Healthy, Colourful and Clean Diet
Try to eat a well-balanced diet and incorporate 5 different coloured, fruits and vegetables daily. The colours are: green, red, yellow, white and black.
If possible, try to consume 7 different colours daily as each colours contains specific nutrients (vitamins and minerals) that our organs need for growth and repair.
Minimum 3 different colours for people who do not like a rainbow spread but think again, on the possible nutrients that you could be lacking when you skim on the colours.
Do I really need to change my diet and lifestyle?
Ideally, Yes, whether or not you have been diagnosed as malignant or benign.
If you are reading this now, take this knowledge as a second chance to relive your life better, happier and healthier!
What is the recommended food portions?
Good to practise this healthy diet suggestion:
1/2 plate of vegetables (3 - 5 colours);
1/4 plate of plant or animal proteins;
1/4 plate of complex carbohydrates like brown rice or 5-grains rice.
Unless you are a diabetic, and or, cancer patient:
3/4 plate of vegetables (5 - 7 colours);
1/8 plate of plant or animal proteins;
1/8 plate of complex carbohydrates like brown rice or 5-grains rice.
Try to eat plant proteins instead of animal proteins. If not, maximum 1/2 palm-sized.
Why eat more dietary fibre; lesser carbohydrates; and plant or animal proteins in moderation?
This helps to maintain our blood pH level to be at a healthy alkaline level, and keep our blood sugar at healthy levels.
This aids to manage or reduce bad growths, inflammations and infections in our bodies.
Besides a healthy, well-balanced diet, any other things to note?
Your meal should include fruits and vegetables; plant and animal proteins; complex carbohydrates and adequate water intake.
Try to eat fresh foods daily.
Eat your fresh fruits before your main meals or at least 1 hour after food.
Use healthier cooking methods like steam or boil instead of deep fried.
Reduce usage of plastics and non-stick materials especially when cooking and using as an utensil to hold hot food, soups and drinks.
Reduce or avoid deep, fried or oily food, barbecued food, processed food.
Reduce or avoid artificial colourings and flavourings.
Why?
This is because when we eat food that are heavily laden with the “not-so-healthy” ingredients or eating foods that are difficult for digestion, our bodies would take up a lot of energy to digest these foods.
We need to conserve energy for growth and repair, and to allow our immune system to fight the bad growths or cells. Hence, it is recommended to eat food that are easy for digestion so that we do not divert unnecessary energy away for recovery.
Note:
If you are eating fresh fruits, try to consume before your cooked meals or at least 1 hour after your meals. This helps to prevent gas formation and bloated stomach.
Practise Holistic Water Management Therapy and drink the right amount of water that your body needs.
Read my articles on:
Holistic Water Management Therapy; and How Much Water Should I Drink Daily?
4) Recommended Lifestyle
Have quality rest at least 7.5 to 8 hours sleep daily.
Try to sleep by 10 pm as our liver starts to rejuvenate and recuperate between the golden hours of 11 pm to 1 am; and gall bladder between 1 am to 3 am.
Exercise at least 30 minutes daily.
Start with 10 minutes of slow walks and gradually increase the duration.
Do brisk walking when energy permits.
Choose resistance exercises to build up strength and strengthen core muscles.
Maintain healthy weight range.
5) Emotional Management
Research shows that happy people are healthier! Many of us are bottled up for prolonged duration which is unhealthy.
When we are stressed up and or, emotionally unbalanced, our bodies release cytokines which increases inflammation, weakens immune system and raises risk of bad growths and or, infections.
Are you in an emotional black hole?
Are there people who makes you feel so drained and demoralised after talking to them?
Do not allow yourself to be emotional abused by negative people and their remarks.
You have the right to say, "No."
Set up healthy boundaries!
Death and life are in the power of the tongue.
You need to filter out the negative comments and fill up on positive words and thoughts.
6) Religion/ Prayer
Many patients experience anxiety or depression when they are diagnosed with cancer, or during treatments.
Studies show that religious support is helpful for mental health to be stablised and aid general well-being.
Prayers are Powerful! Look for people who can pray and journey with you!
7) Support Groups
There are many types of support groups available. Choose the one that you are most comfortable with.
No man is an island; we should allow ourselves to be encouraged; loved and cared by others.
Support groups can be fun too.
Be with people who have:
common interests/hobbies with you;
whose speech edifies, motivates and assures you.
Group exercise helps to increase endorphins which are also known as Happy Hormones!
8) Seek Family or Friends Support
Inform your family or friends if you need to go for operations or treatments.
Communicate and let them know that you need their support or motivation.
Do not feel that you are bothering them.
Give people a chance to love and care for you when you are unwell. You do not need to do this alone and you do not always need to put up a strong front.
9) Get Help from an experienced Nutritionist or Holistic Health, Nutrition and Wellness Coach
Speak to one who can advise you with the right diet and lifestyle to complement your treatments and body constitutions.
Look for one who can provide you with counselling advices to see you through your recovery journey. It is advisable to seek an experienced health coach who specialises and has helped many people with this health condition.
10) Get Nutrition Advices for Pre-Operative, During and After (Maintenance)
Research has identified that steps taken before, during, and after surgery, helps to optimise the patient’s health, improves safety, and speeds recovery. Patients who undertake these action to improve their status, usually have more successful surgery results, lower risk of complications from their surgical wounds and can be discharged early.
The healthier the patients are when they go into surgery, the healthier they are likely to be during the post-operative phase.
People who struggle with good eating habits and have not been eating well for years, have a higher risk of nutrients deficiencies. Thus, it is recommended to have nutritional interventions at the pre-operative phase to step up your immunity to aid faster recovery.
We should be aware of the consequences of how malnutrition can lead to slow wound healing, suppression of the immune system, and muscle weakness.
How I can help you as a Holistic Health, Nutrition and Wellness Coach?
I can help you especially during difficult health conditions, to advise on your diet – what you should and should not be eating as you prepare for your pre-operative phase, during, and post-operative phase.
Based on your medical reports, I can recommend and personalised diet plan and specific quantity and quality health supplements to meet your body needs to help:
1) aid faster operation wound recovery;
2) nourishment for overall body organs;
3) support energy and balance of equilibrium;
4) provide emotional and motivational support.
Is it really necessary to consume the right nutrition?
When it comes to nutrition, it is always best to consume from fresh, wholesome foods.
However, during the in-between treatments and recovery time, there could be challenging times when patients could not eat their usual type and quantity of food, due to:
frequent nausea or vomiting;
lack of appetite;
extreme fatigue (simply flat on the bed);
terrible whole body pains and bone/ joints aches;
numerous ulcers in the mouth and throat;
fluctuating fevers or high fevers;
bad diarrhoea, resulting in weak, 'jelly-like' legs as much electrolytes are lost.
During such times, our bodies need nutrients-dense foods to aid recovery and strengthening of our health. We need nutrients that are easily absorbed and are effective to assist in quick repair of damaged cells and production of new cells. Hence, this is where the usage of food science and nutrition can contribute to meeting nutrients needs and assisting in faster recovery. Thus, reducing sufferings.
These are some of the most common questions that my cancer clients have asked me, regarding their health and nutrition:
How do I know what my body needs?
Do I need any specific foods, soups, juices/ smoothies, drinks or health supplements to improve my health?
Can I use TCM (Chinese herbs and acupuncture) to help me?
Can I have massages?
How much is sufficient for me?
How and what to do to prepare my body for surgery and cancer treatments?
How do I manage the pre-surgery anxiety pangs?
Who can I ask for specific recommendations?
Do I need to avoid certain foods and drinks?
Do I have to consume this diet for life?
When can I stop?
What to do to prevent reoccurrences of my health concerns?
Over the years, I am glad to know that the awareness of healthy diet and lifestyle has increased in our community but it is not sufficient. Much work is needed to create awareness in health and nutrition.
Not everyone understands or accepts that good nutrition plays a part to contribute to good health. Thankfully, this perception has changed gradually and many people are beginning to accept healthier eating choices and lifestyle habits, and even consuming supplements to boost their health.
In fact, I am so pleased to share that two of my most recent cancer patients informed me that their oncologists prescribed them with probiotics, vitamin B complex and liver protecting supplements and were told to take these during their cancer treatments!
My take:
We need to know that not all health supplements are created equally. There are differences quality in pharmaceutical and food grade, and natural and synthetically made ones.
For more information on the above needs for a personalised diet plan, health supplements care pack and counselling aids, please contact me for a personal online consultation.
When we make a choice to do something right and healthy for ourselves, that is self-care and loving our families and loved ones too.
Do something good for your health today!
Taking small steps to improve your health to become a blessing to others!
Contact me for a heart-to-heart talk. Let me help you.
Copyright © 2020 Jeannette Yeow Holistic Health Coach
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