Cancer and Women

There are over 100 different types of cancer. Every year more than a quarter of a million American women lose their life due to cancer (CDC.gov). Cancer is a disease that is becoming more and more prevalent throughout the world and we are still trying to figure out the most successful way to medically treat it. As for any disease, the best way to survive cancer is to prevent it. Women we are predisposed to more types of cancer than men. Some of these cancers consist of uterine cancer, cervical cancer, breast cancer, skin cancer, and lung cancer (American Cancer Association.org). Cancer usually targets those who are older but it can still occur in younger women.

Predisposing Factors for Cancer

• Genetics: Does cancer run in your family? You may be at risk for developing cancer if it is hereditary. This is most common with genetic breast cancer occurring in younger women.  
• Smoking/Alcohol: If you currently or have in the past consumed large amounts of alcohol or smoked, you can increase your risk of developing cancers such as throat, stomach, and lung cancer. 
• Chemical: Frequent exposure to chemicals such as hair dyes, asbestos, and formaldehyde can lead to cancer. 
• Infectious agents: Some infectious agents such as HIV, HPV, and helicobacter pylori can increase the risk of developing certain types of cancer. 
• Radiation: Living or working in environments that are high in radiation can increase the process and development of cancer cells in the human body. 
• Lifestyle: Having a poor diet high in fats and living a relatively sedentary lifestyle can increase your chances of developing cancer. 

Tips for Preventing Cancer

• Don't smoke and avoid second hand smoke. 
• Get screening tests for breast, cervical, and colorectal cancer. 
• Protect your skin from the sun and avoid tanning beds. 
• Be aware of moles and spots on your skin.
• Stay active and keep a healthy weight. 
• Get the HPV vaccine.
• Eat a diet high in fruits and vegetables.
• Limit fat intake in your foods.  
• Limit alcohol or do not consume alcohol. 
• Know yourself, your family history, and personal risks of cancer. 

Resources:
http://www.cdc.gov/cancer/dcpc/resources/features/WomenAndCancer/s_cid=cdc_homepage_whatsnew_004
http://www.cancer.org/healthy/findcancerearly/womenshealth/cancer-facts-for-women
http://www.cancer.gov/cancertopics/causes

Oral Care and Women's Health

Proper oral care is important for everyone. Having good or poor oral health can influence not just your mouth, but has been found to be linked to cardiovascular heath, mental health, and other regions in the body (Science Direct). For women oral care is influenced by our bodies differently than men. Along with being influenced by our body, oral health in women influences the body differently in return. 

 How Does a Women's Body Influence Oral Care? 

Everyone needs to take care of their oral health but for women it is even more important because female hormones can cause an increase in oral health problems. Some of these problems may include: 

• Cold sores and canker sores
• Dry mouth
• Changes in taste
• Higher risk of gum disease

Taking extra care of your mouth can prevent these added risks by flossing on a regular basis, brushing teeth, gums, and tongue. 

                                  

                                Pregnancy and Oral Care

When a woman becomes pregnant, the importance of oral care becomes even greater, as it is not just her health that she is care for, but because the influence in a person’s cardiovascular health, and connection of blood and baby, it is important that women have good oral care. Nutrients such as calcium, protein, phosphorous, and vitamins (A, C, and D) are important to the strengthening and development of teeth. It is important that these nutrients are consumed for the oral health for both mother and baby. 

  Going to the Dentist

It is important to go to the dentist before and during your pregnancy. Most dentists will not take x-rays if you are pregnant but x-rays at the beginning of the pregnancy are minimal when your baby is small (women’s health.gov). Always remember that getting dental treatment while you are pregnant is entirely safe. The best time to go is early in your pregnancy because you may feel uncomfortable in the chair towards the end of your pregnancy. 

Small Easy Steps to Better Oral Health

1.     Brush your teeth at least twice each day with fluoride toothpaste 

2.     Have a healthy lifestyle

3.     Get regular checkups 

4.     Follow your dentists advice

5.     If you have another health problem, think about how it may affect your oral health 

References: 

Google Images 

http://www.womenshealth.gov/publications/our-publications/fact-sheet/oral-health.html

http://www.sciencedirect.com.byui.idm.oclc.org/science/article/pii/S0964339713000360

Nutrition During Pregnancy

       You're pregnant and are now in charge of getting the proper nutrition for not just one person, but two. What nutrients do you need to be getting on and what foods should you avoid? Should you take supplements or get the needed vitamins and minerals from the foods you eat? By how much should you increase your caloric intake? How much weight should you be gaining?  Below is some helpful information that will be able to guide you through your pregnancy and eating habits. 

Vitamins and Minerals

       During pregnancy it is important to get the recommended vitamins and minerals. These play a vital importance in the development of the baby, and depending on what trimester you are in, it is important to get the the right vitamins and minerals. The important nutrients needed during pregnancy consists of protein, α-linolenic acid, iodine, iron, zinc, folate, niacin, riboflavin, thiamin, and vitamin B6.According to the handbook of Nutrition and Pregnancy, "The recommended intake of these nutrients are greater than 25% the normal amounts recommended for non pregnant women. Protein, iron, folate, and vitamin B6 are about 50% higher for pregnant women". 

Good food sources of these nutrients:

• Grains, dark green or orange vegetables
• Meat
• Beans
• Nuts 

Supplements and Pregnancy

       "Vitamin and mineral supplements cannot replace a healthy diet. Most doctors recommend that pregnant women take a prenatal vitamin and mineral supplement every day in addition to eating a healthy diet. Taking a supplement ensures that you and your baby get enough important nutrients like folic acid and iron. But don't overdo it. Taking extra can be harmful for you and your baby." 

How Much More Should you be Eating?

       It is commonly said by the pregnant woman that she is eating for two; therefore she will increase her caloric intake by a substantial amount. It is true that additional energy is required during pregnancy due to moving around a heavier body, having a rise in metabolic rate, and tissue deposition. However the amount of increase is not as high as most people think. The recommended caloric increase for those who are pregnant is a 340-450 kcal during the second and third trimesters.

Foods to Avoid 

       Below is a post from the CDC of food safety that all expecting mothers should consider: 

1. Wash your hands often with soap and water, especially when…
   • Touching raw meat, raw eggs, or unwashed vegetables
   • Preparing food and eating
   • If soap and running water are not available, you can use alcohol-based hand gel. 

2. Try not to share forks, cups, and food with young children.
   Wash your hands often when around children. Their saliva and urine might contain a virus. It is likely harmless to them, but it can be dangerous for you and your unborn baby. 
   
3. Cook your meat until it’s well done.
   The juices should run clear and there should be no pink inside. Do not eat hot dogs, luncheon meats, or deli meats, unless they are reheated until steaming hot. These undercooked meats and processed meats might contain harmful bacteria.
4. Avoid unpasteurized (raw) milk and foods made from it.
   Do not eat soft cheeses such as feta, brie, and queso fresco unless they have labels that say they are pasteurized. Unpasteurized products can contain harmful bacteria. 
5. Do not eat refrigerated smoked seafood.                                                                           Unless it is an ingredient in a cooked dish such as a casserole. Examples of refrigerated smoked seafood include salmon, trout, whitefish, cod, tuna, and mackerel which are most often labeled as "nova-style," "lox," "kippered," "smoked," or "jerky." This fish is found in the refrigerated section or sold at deli counters of grocery stores and delicatessens.*Note: It is safe to eat canned fish such as salmon and tuna or shelf-stable smoked seafood.

Weight Gain During Pregnancy

• 1 to 4 pounds total during the first 3 months (first trimester)
• 2 to 4 pounds per month during the 4th to 9th months (second and third trimesters)

 For more information for how much weight you should gain that is more specific for you, go to:      http://www.choosemyplate.gov/pregnancy-breastfeeding/pregnancy_weight_gain.aspx    

  

References:
http://www.cdc.gov/features/pregnancy/
http://link.springer.com/article/10.1023/B:MACI.0000037648.86387.1d#page-1

http://www.choosemyplate.gov/pregnancy-breastfeeding/pregnancy-nutritional-needs.html

http://link.springer.com.byui.idm.oclc.org/chapter/10.1007/978-1-59745-112-3_1

Strengthening Relationships

       Mother's day is coming up and it is that time of year when we start reflecting on those women whom we look up to.Wellness is made up of seven different elements two of these elements are emotional wellness and social wellness. These two elements can refer to our feelings and relationships that we have with people. The mother-daughter relationship is an important aspect in a women's life. A mother is the one who helps us learn how to take care of ourselves as we reach womanhood, she gets us through our first breakup, and loves us continually no matter what we say or do. For some of us as we get older and leave the house our relationship with our mother begins to be weakened. As we see our mother less often we begin to lose that closeness we had before when we saw her on a more frequent basis. As we get older we begin to develop our own lifestyle, ideas, and individuality that may differ from our mothers. We may have gotten into a recent disagreement that has caused us to distant ourselves from her. Whatever the reason as to why we have weakened that bond, it is important that we strengthen it whenever possible. In honor of mother's day this week, we have focused on how to strengthen your relationship with your mother or the person who plays the motherly role in your life.  

Relationships

       One thing that we need to keep in mind is that a relationship consist of two people. "Sometimes we spend so much time focusing on ourselves-our shortcomings, problems, and needs-that we overlook the ways that our lives are are affected and enhanced by others". As we get older and become adults our relationship with our mother changes. We become adults and make our own decision but we are still seen as a child by our mother. We have to learn to start a new relationship with our mother in which we are both adults but we still have that mother-daughter feeling. Below are some tips that can help with starting that relationship and how to make it stronger.

1. Make the first move.

It is important that both people are putting forth the effort although one person may have to initiate it first in order for the relationship to begin.

2. Change yourself.

Many think that the only way to improve a relationship is for the other person to change their ways. Think of it as a dance, when one person changes their steps, the dance inevitably changes.

3. Have realistic expectations.

Both moms and daughters often have idealistic expectations about their relationship. It is important that we realize it will not be perfect and the other person will not always do what you expect.   

4. Communicate.

"Lack of communication is a common challenge with moms and daughters. Because moms and daughters aren't mind readers, be clear and calmly state how you’re feeling. Also, speak your mind in a very heartfelt but gentle manner". 

5. Be an active listener.

Active listening is when you reflect back what the other person has just said. This means that when the person is done talking you repeat in your own words what the person just said. By reflecting back what they just said you’re telling her that she’s being heard and that you understand. This can also help someone rephrase what they said if you are understanding them different than what they meant. 

6. Put yourself in her shoes.

Mothers try to see how your daughter feels and how you felt when you where her age. Daughters try to understand that your mother does have experience and has the best intentions for you. 

7. Learn to forgive.

Forgiveness is key to a relationship. Being able to ask for forgiveness and knowing when you have wronged the other person as well as being able to forgive is what will build trust and confidence between you two. 

8. Balance individuality and closeness.

Dr Roni Cohen-Sandler said, "It can be challenging for daughters to build their own identities. Sometimes daughters think that in order to become their own person, they must cut off from their moms. Or, quite the opposite, they’re so fused that they’re unable to make decisions without her input, she said. Both are clearly problematic".

But daughters can find their voices and identities within the relationship. So how can you strike a balance between staying connected and still being true to yourself? It is not easy but with time you will be able to find a perfect balance. 

9. Agree to disagree.

As adults we begin to develop our own views and ideas some which may go against what our mothers believe. It is important that it is accepted that agreement will always occur and to let each other have their own opinions. 

10. Stick to the present.

"Moms and daughters tend to have an old argument that runs like a broken record in the background. It becomes their default disagreement. Instead, avoid bringing up old gripes from the past, and try to focus on the present" -Dr. Roni Cohen-Sandler

11. “Use ‘I’ statements, rather than being accusatory,”

Instead of saying you make me feel  you did this say I. By replacing "you" with "I" your conversation will be more productive and no one will feel like they need to become defensive.  

 References: 

http://psycnet.apa.org/psycinfo/1988-16704-001

http://psychcentral.com/lib/15-insights-on-improving-mother-daughter-relationships/0007635

Roni Cohen-Sandler, Ph.D, psychologist and co-author of I’m Not Mad, I Just Hate You! A New Understanding of Mother-Daughter Conflict http://psychcentral.com/lib/15-insights-on-improving-mother-daughter-relationships/0007635