Ready for a winter workout? Here are a couple of tips to consider before exercising this winter:
 

• Take extra time to warm up properly. When it’s cold out, muscles may be at a greater risk of injury because they are colder and tighter.
   
• Wear sunscreen on exposed skin. You can get burned even in winter, depending on where you live.

Make healthy lifestyle choices with these and other winter workout tips from American Cancer Society’s Healthy Living newsletters.

By Colleen Doyle, Director of Nutrition and Physical Activity

I talk to a lot of my friends and family members about health-related issues, and it seems that some of the same types of cancer myths come up from time to time. And frequently, I must admit, what shines through these myths is skepticism. Doubt that there really are steps that can have a tremendous impact on reducing our risk of cancer and on detecting it at its earliest stage, when it is most treatable.

Here are some of the cancer myths I hear – do any of them sound familiar to you?

1. “Seems like everyone I know gets cancer. I think it’s just inevitable.”  

It’s estimated that if everyone followed the American Cancer Society cancer prevention guidelines – don’t smoke, eat well, exercise and watch your weight – and got the appropriate cancer screenings, about half of all cancer deaths in this country could be prevented.  For 2012, that’s 288,595 lives we are talking about!  Of course, we can do “all the right things” and still get cancer, but there are steps we can take each and every day that can lower those odds.

2. “There’s an awful lot of lung cancer.  No wonder, with all the car exhaust and fumes out there.” 

Actually, tobacco use is the leading cause of lung cancer.  It’s estimated that in the United States, 90% of all lung cancer deaths in men and almost 80% of lung cancer deaths in women are related to tobacco use. While smoking is a major risk factor, lung cancer does affect a substantial number of people who have never smoked.  Exposure to radon gas and secondhand smoke are the chief risk factors for lung cancer in non-smokers. In fact, if lung cancer in never smokers had its own category separate from lung cancer in smokers, it would rank among the top 10 fatal cancers in the United States. If you smoke, stop – and we can help with our guide to quitting smoking.  If you love someone who smokes, have them call us at 1-800-227-2345.

3. “What I eat and how much I exercise matter for heart disease and diabetes, but cancer, not so much.” 

Not true.  People who eat a mostly plant-based diet, with limited amounts of red and processed meats, and who are physically active on a regular basis have lower rates of some of the most common types of cancer than people who don’t do those things. A recent study demonstrated that people who most closely followed our nutrition and physical activity guidelines had lower rates of cancer, and heart disease, too.

 4. “There’s no way I can get to a ‘healthy weight’ according to those charts, so why should I bother trying to lose weight at all?”

Even small amounts of weight loss offer real health benefits and may help reduce cancer risk.  If you are working on losing weight, start with a goal of losing 5%-10% of your weight – that can help reduce your blood pressure, cholesterol level, and reduce the level of hormones circulating in your blood that are associated with cell and tumor growth. (Starting with a relatively small goal can also help keep you motivated as you see your progress.)

 5. “My neighbor went in for her mammogram, but it didn’t catch her breast cancer. There’s no use in having a mammogram.”

While it’s true that mammography (or any screening, for that matter) isn’t ‘perfect,’ on average, mammography will detect about 80%-90% of breast cancers in women without symptoms. While not all doctors agree when women should start having mammograms and how often they should have them, most experts agree that mammography saves lives. The American Cancer Society recommends that women get an annual, high-quality mammogram every year starting at age 40.

Choose You is about putting your health first, because doing so may just save your life.  How will you Choose You?

Today is the tenth annual National Women’s Checkup Day. Women everywhere are encouraged to visit their current health care professional to receive a checkup or call to schedule a checkup.

What cancer screenings or exams should you get and how often? 

After age 20, a  cancer-related check-up should be part of general health visits. The check-ups should include health counseling and might include looking for cancers of the skin, thyroid, mouth, lymph nodes, and ovaries, as well as for some diseases other than cancer. The American Cancer Society also has specific screening recommendations for some types of cancer. For more information on what screenings you need and at what age you can access the American Cancer Society’s prevention checklist for women.

We all have lessons we have learned from our mothers.  Personally, I can’t get through a day without relying on one or two important things mine imparted on me while I was growing up:  “Sing a whole song while you’re brushing your teeth—that way you’ll know they’re clean.”  Or, “drink water instead of soda—it won’t make you thirsty later.”  Little things like that pop into my head—always in her voice—throughout most of my day-to-day activities.

Emily Jeziorski is pictured here with her mom in December 2006, four months into her mother’s treatment for endometrial cancer.

While I am grateful for the little things she taught me (flossing, bargain hunting, how to give myself a French manicure) there is one lesson, the most important one, that she taught me without ever really meaning to.

She taught me the importance of going to the doctor regularly for the recommended cancer
screenings, and to get any unusual symptoms checked out promptly.  “I didn’t know it, but my mother was one of those women who made excuses to avoid going to the doctor and I will always wonder if that’s what cost her her life.”

My mom’s cancer diagnosis came in stages.  First, she had an abnormal pap smear; she told me her doctor discovered a mass and wanted to do a biopsy.  Given that she was over 50, a decision was made to do a full hysterectomy. While she was recovering from surgery, her doctor informed her that she had endometrial cancer.  Only 17 months later, she was gone.

I couldn’t help but be confused as doctors tried one unsuccessful treatment after another and she continued to deteriorate rapidly. How was she so sick so fast?  She had been perfectly healthy only a few months before—what kind of cancer could possibly be doing so much damage in such a short time?

It wasn’t until later, after she was gone, that I learned the truth.  For at least three years, my mother had been making excuses, putting off her screenings, claiming she was too busy.  By the time she made an appointment in 2006, she knew something was wrong and she had known it for a long time. Her body had been fighting that cancer longer than anyone realized. By the time she was ready to face it, all her doctors could give her was a Stage IV diagnosis and a very grim outlook.

Mammograms, pap smears, colonoscopies…whatever your age group, talk to your doctor about the importance of cancer screenings and which you should be receiving and how often.  This is one of the most important things you can do for yourself. And don’t ignore something that doesn’t seem right.

Losing my mother when I was 20 left me with a lot of anger, hurt and confusion because her story could easily have had a different ending.  I still deal with a lot of those issues every day.

She made me see just how in control of my own health I can be; I can pick up my phone and schedule those uncomfortable visits with my doctors and know that I’m taking the steps necessary to live a long, healthy life.

You can be in control of your health too. Talk to your doctor; your children will thank you for it.

Earlier this year, my family celebrated my brother-in-law’s 50^th birthday. The house was filled with family, food, and laughter. There was the mandatory teasing that comes along with turning 50. The men at the party ribbed him about having gray hair, about future memory loss, and about getting a colonoscopy. The conversation stayed on the colonoscopy and other medical tests for a few minutes until everyone was called to the kitchen to blow out the candles.

As an American Cancer Society employee, I was impressed that this group of men actually knew so much about the health screenings they needed to have at their age. I realized that this year I will be turning 47, and although I know what I should be doing, I’ve actually missed some very important screening milestones.

As many moms can attest to, soccer schedules, school activities, a full-time job, volunteer work, and laundry for a large family can take up nearly every minute of your life. My family also went through a major relocation, which included finding new schools, a new church, and dentists and doctors for everyone…. so scheduling my own doctor’s appointments slid to the bottom of my priority list. It’s easy to overlook, especially since I don’t feel sick.

I recall that during my pregnancies, I was at the doctor’s office for every recommended appointment and exam. Even though I felt fine, I was very diligent in making sure I was healthy so that my children would be healthy. Now, as I encourage my kids to eat vegetables and go outside to play to stay healthy, I realize that exercising and eating right for myself are other healthy behaviors that I’ve neglected.

I am disappointed about the number of birthdays that have passed since I’ve had my last screenings, and plan to do something about it. I need to make my health a priority again to remain healthy for my children, and ensure that I’m setting a good example for them.

This week the World Health Organization is celebrating World Health Day. This year’s theme is “good health adds life to years” and the focus is on how taking charge of your health and good health throughout life can help you to lead a full and productive life and be a resource for your family and community.

So this year, on my 47th birthday, I made these resolutions for my new year to take charge of my health:

• I will get my regular health checks, because I don’t remember the last time I had a mammogram or a Pap test.
• I will get active by making time to exercise regularly. Walking up and down the stairs to do laundry does not come close to fulfilling the recommended levels of physical activity  I need every day.
• I will eat healthier, because I owe it to myself to look and feel better.

There are different screening recommendations and certain ones a woman my age should have. I know how to eat healthy and how important it is to exercise daily. Now, I need to turn all of that knowledge about healthy living into action. Do you have similar commitments? I encourage you to take this journey with me! It’s not too late to make 2012 the year that you “Choose You ”.

In a recent post on the American Cancer Society Expert Voices blog, Debbie Saslow, Ph.D., director of breast and gynecologic cancer, writes:

“When it comes to screening for cancer, a common belief held by doctors as well as patients is “more is better.” It seems only logical that more frequent screening with the newest technologies translates to more cancers detected at the earliest possible time and, ultimately, more lives saved.”

“Cervical cancer is an example of why this is not necessarily so there are harms to screening more frequently. False positives are very common with cervical cancer screening, and more frequent screening leads to more frequent need for follow up tests that can be invasive and have unwanted side effects, including problems related to future pregnancies and delivery, as well as increased anxiety and time away from work or home.”

Click here  to read more about how frequently YOU should schedule a pap test based on your age . You can also watch a video  about the new guidelines.

Colorectal cancer was the last thing on my mind in 2006 when I first started noticing unusual discolorations when I used the restroom.  I was 43 years old, had no history of cancer on either side of my family, and I felt fine.

Besides, I was going through a lot of stress at the time—car shopping when I really couldn’t afford a new car, working far from home and having automobile breakdowns alone at 1:00 in the morning. “It must be an ulcer,” I thought.  When the symptoms stopped, I thought no more about it—until two years later.

I started working at the American Cancer Society, and learned about the signs of colorectal cancer. Within a couple of years, the symptoms began again but this time they were noticeably worse.

I went to my family doctor, who performed a digital rectal exam (DRE).  She told me that she could feel internal hemorrhoids and prescribed suppositories – “rectal rockets,” she called them.  She told me that if the symptoms started again, to come back and she would refer me to a specialist.

About two weeks later, they did start again.  I returned to the doctor, and she referred me to a gastroenterologist.  I began the colonoscopy prep, which was not the most pleasant experience, but I was able to complete it. A friend drove me to the outpatient clinic the next day.

I recall nothing from the actual procedure, but the doctor told me she removed three polyps—one a centimeter across, and it was high-grade, meaning it was high risk for turning into cancer. I was told that had I not gotten to the doctor when I did, I would have likely developed colorectal cancer by the time I hit 50 — only five years away.  Talk about dodging a bullet!

Going through this process wasn’t pleasant, but I truly believe it saved my life. Ironically, a friend of mine passed away that same year from colorectal cancer; it was very advanced when he was diagnosed. Compared to his experience, mine was simply a minor inconvenience.

The overall experience really caught me off-guard. I was already “breast aware”, due to having had cysts in both breasts and because of the sheer volume of breast cancer awareness information.

According to the American Cancer Society, since my father had polyps before age 60 (he never developed cancer), I was at increased risk of colon cancer and I should have started screening in my 40s.

Looking back, had I not gone to the doctor when I did, I may not be here today to tell you this story. I’m a huge believer in early detection and prevention.

March is National Colorectal Cancer Awareness Month and I encourage each of you to check out Cancer.org/coloncancer for more information on the risk factors for colon cancer . The American Cancer society has made it easier than ever to learn about your family historyof colon cancer with the Family PLZ! Campain.

• Blood Pressure Check – Check at each regular health care visit.
• Body Mass Index (BMI) – Check at each regular health care visit.
• Clinical Breast Exam (CBE) & Mammography – Get a CBE every three years until age 40, then yearly with your mammogram.
• Pap Test – Get one every year from age 20 to 30; at age 30 and beyond, get screened every one to three years depending on the type of test and past results.
• Cholesterol Check – Starting at age 20, get tested every five years.
• ColonScreening – Starting at age 50, get screened every 1 to 10 years, depending on the type of test.

Depending on your family history and personal medical history, you may need some other tests too, or you may need to start screening at a younger age. Talk to your doctor today to find out which screening tests are right for you.

I’m fortunate in that I haven’t had any issues with skin cancer (my father, on the other hand, was always having something removed) so I did a little research to see exactly what I should be looking for and I found some easy to remember advice on the American Cancer Society’s website.  It’s called the “ABCD rule” for uncovering common signs of melanoma and here’s what we should all be looking out for:

• Asymmetry: One side of a mole or birthmark doesn’t match the other.
• Border: The edges are irregular, ragged, notched, or blurred.
• Color: The color is not uniform and may include shades of brown or black, with patches of pink, red, white, or blue.
• Diameter: The spot is larger than ¼ inch across – about the size of a pencil eraser.

Also be aware that not all melanomas fit those conditions, so point out anything suspicious to your doctor.  Things that you might want to mention include:

• Any new spots
• A spot that doesn’t look like others on your body
• A sore that doesn’t heal
• Redness or swelling around a mole
• Itching, pain or tenderness
• Scaliness or discharge

As part of a routine cancer-related checkup, your doctor should examine your skin, but it’s also important that you check yourself on a regular basis.

Lynn Lamousin is a Choose You subscriber from Atlanta, GA who signed up to Eat Right, Get Active, Get Regular Health Checks, and Protect My Skin. (She quit smoking many years ago, but still dreams about cigarettes.) Her mother and brother both lost battles with cancer.

The current recommendation is that women should begin having mammograms at age 40, and mammograms should then become part of your annual health checkup. I knew this, but there was no history of breast cancer in my family and I had heard that mammograms were uncomfortable tests; so I put it off the year I turned 40. Then that year rolled into another year, and another, and another, until there I was age 44 and I had never had a mammogram.

I’ve recently had some health scares in my family so getting up-to-date on checkups became a priority (too bad it took a crisis for me to get proactive about my health checks).  I knew a mammogram was one test I needed to schedule immediately, so I made an appointment.  I was still concerned about the test hurting, but I knew I couldn’t put it off any longer.

Note: If you are easily offended, please skip the next paragraph. (But, it’s not that shocking! Only about a “1” or “2” on the bawdy meter. And what I write is the truth!)

So I was really nervous and had no idea what to expect when I went in for the mammogram.  What I discovered is that some of what I had heard was true.  They do smush and grind your breasts and it’s not pleasant. But I have to tell you, it wasn’t any worse than the clumsy attempts at romance I’ve endured from some of the men I’ve dated over the years.

For those who did not read the last paragraph, here is the gentrified version: the test wasn’t bad.  Any slight discomfort is worth the benefit of either knowing your results are normal (as was my case), or of the early detection of any issues.

While not perfect, current evidence confirms that mammograms offer substantial benefit for women in their 40s and beyond and can help find cancer early.  So don’t be afraid to schedule your mammogram.  It’s not a scary procedure at all.  In fact, I can attest to the fact that it’s as easy as rounding second base.

Lynn Lamousin is a Choose You subscriber from Atlanta, GA who signed up to Eat Right, Get Active, Get Regular Health Checks, and Protect My Skin. (She quit smoking many years ago, but sometimes still dreams about cigarettes.) Her mother and brother both lost battles with cancer.