As cases of breast cancer are reaching an all time high, doctors are blaming the female hormone estrogen, which is found in higher quantities in women who live in wealthier countries, for fueling many cases.
Why Are Women Prone to Breast Cancer?
Doctors believe that in wealthier countries it is the high fat diets which make estrogen levels rise, linked to a lack of physical activity. Exercise is known to bring down estrogen levels. Women in poorer countries have a less rich diet, are more active, and breast-feed for longer periods or have more children which lowers the level of estrogen in their bodies throughout their lives. The link between estrogen and breast cancer has been under study for some time and research has shown that there is also a connection with drinking alcohol. Obesity raises the risk, and women who have been long-term hormone users are faced with a slightly increased risk level.
All these studies can be confusing but what they have in common is that they recommend healthy exercise and a low fat healthy diet as means of combating the disease. The women’s health initiative study states that women who engage in moderate activity have an 18 percent lower risk of contracting breast cancer than those who do not exercise. It is never too late to start — aim for 30 minutes of moderate activity every day. You can obtain a copy of my Mini Morning Workout by emailing [email protected]
Join Me in My Weekly Task
Boost Your Calcium Intake
Why? Everyone needs calcium to build strong bones, but most of us are not getting enough. Young girls in particular need to develop good habits to prevent osteoporosis in old age.
How? The best sources of calcium are low fat milk, yoghurt, and low fat cheese. Have milk on your cereal at breakfast, have yoghurt and fruit for dessert, and have low fat cheese with salad.
Recipe of the Week
Banana Cake
Serves 6
Ingredients
125g self-raising flour; 1/2 tsp bicarbonate of soda (sieved together); 1 ripe banana; 50g soft butter; 1 egg; 125g sugar; 1/2 tsp vanilla essence; pinch salt
Method
Place the egg, banana, sugar, butter, and vanilla essence and salt in the liquidizer and blend on speed 3 to a smooth consistency.
Sieve the flour and bicarbonate of soda into the bowl and pour the liquidized mixture over. Mix on speed 2-3 just long enough to combine thoroughly. Bake in a greased 7 in square tin for 40 minutes at 375°.
Getting Active
Treadmill Technique
Whether you’re walking on your treadmill out of preference or from cold-weather disdain, you can use the machine to help you refine your walking technique and get a good workout. Use the feature that allows you to adjust the grade or incline of the walking surface, and set it to a three to five percent grade. Walking at this pitch coaxes your body into shortening your stride to an efficient length while pushing off strongly with your back foot. Check your posture in mirrors to be sure you’re standing tall throughout your walk.
Ask Alva
When I buy packets of chocolates for my children, I sometimes have one for myself too — but then I can’t stop and end up eating the whole lot myself. I feel very bad afterward and I am trying to lose weight. I don’t want to stop my children from having treats, especially when they come home from school. Farah
You have some choices to make. If eating one means that you cannot stop at one, say, “No” to yourself and tell yourself how awful you will feel after you have eaten them. Decide that it is not worth the feelings of guilt for the few moments of pleasure. You could give yourself a treat each day — such as two scoops of ice cream, or two Jaffa cakes. If you deprive yourself of all treats, it can set up cravings that can lead to bingeing. You could also try what I do and make the children a nice, bright bowl of fruit salad with a scoop of ice cream for when they come home, instead of chocolates. That way you remove your own temptation. Alva