exercise – The Healthy Ink

Endometriosis: It’s not just Cramps!

June 1, 2025 By Anu Sabu

Endometriosis is a word that many women are familiar with but only a few truly understand it, until it affects them personally. It is often brushed off as “just bad period pain,” however it can be a chronic, debilitating condition that not only affects a woman’s reproductive health but also her mental well-being, relationships, fertility, and quality of life.

Menstruation is still a taboo subject in India, where many women are trained to put up with their discomfort in silence. Long periods of pain and delayed diagnoses are caused by culturally embedded shame and ignorance. We need to normalise discussions about female reproductive issues, persistent pelvic pain, and period health.

What is Endometriosis?

Endometriosis is a condition where tissue that resembles the lining of the uterus grows outside of it. It can lead to excruciating pelvic pain and difficulty in conceiving. It can develop from the time of first menstruation until menopause.

Endometriosis causes endometrium, tissue similar to uterine lining to proliferate outside of the uterus. These tissues behave like uterine lining, thicken, break down, and bleed each month but since there’s nowhere for the blood to go, it causes inflammation, scar tissue, adhesions, and chronic pain.

Types of Endometriosis Lesions

Endometriosis can present in different forms based on where the tissue is found and how deeply it grows:

Endometrioma: Also known as ovarian endometriosis, this type forms fluid-filled cysts on the ovaries. These are commonly referred to as “chocolate cysts” due to the thick, dark blood they contain. Endometriomas can cause pelvic pain and may affect fertility.
Superficial Endometriosis: This form affects the outer layer of the pelvic organs, such as the uterus, ovaries, and the pelvic lining (peritoneum). It is called “superficial” because the tissue stays on the surface and doesn’t grow deep into the organs.
Deep Infiltrating Endometriosis (DIE): In more severe or less common cases, endometrial-like tissue grows deep into pelvic organs. It can affect areas like the recto-vaginal septum (the space between the uterus and rectum), bladder, or intestines. This type often causes more intense symptoms and may require surgical treatment.

What are the symptoms?

There are some people with endometriosis who have no symptoms at all. For those who do, lower abdominal (pelvic) pain is a typical symptom. Pain might be most obvious:

when having sex or right after
during urinating or bowel movements.

Some individuals also encounter:

persistent pelvic discomfort
problems getting pregnant,
bloating or nausea,
exhaustion, depression, anxiety,
excessive bleeding during or between periods
After menopause, symptoms frequently get better but not always

What are the identifiable Red flags 🚩

Endometriosis often goes undiagnosed because its symptoms are normalized, especially menstrual pain. However, period pain that disrupts daily life is not normal. The earlier the condition is identified, the better the chances of managing it effectively and preserving fertility.

Here are some clinically recognized warning signs that should not be ignored:

Severe Menstrual Pain Unresponsive to Medication

What to look for: Intense period cramps that require frequent painkillers or cause you to miss work, school, or daily activities.

Why it matters: While mild discomfort during menstruation is common, persistent or worsening pain that doesn’t improve with standard treatment may be a sign of endometriosis.

Pain During or After Intercourse (Dyspareunia)

What to look for: Deep pelvic pain during sexual activity, especially in specific positions or around your period.

Why it matters: Painful intercourse can indicate that endometrial tissue is affecting areas like the vaginal wall, uterus, or recto-vaginal space.

Painful Bowel Movements or Urination—Especially During Periods

What to look for: Discomfort, cramping, or a burning sensation while passing stool or urine, particularly during menstruation.

Why it matters: Endometriosis may affect the bladder or bowel, leading to deep infiltrating lesions that cause gastrointestinal or urinary pain.

Heavy or Irregular Menstrual Bleeding

What to look for: Periods lasting longer than 7 days, passing large clots, or needing to change pads or tampons frequently (e.g., every 1–2 hours).

Why it matters: Excessive or irregular bleeding could be related to hormonal imbalances or uterine lining disruptions caused by endometriosis.

Difficulty Conceiving (Infertility)

What to look for: Trying to become pregnant for 6 to 12 months without success.

Why it matters: Endometriosis is a common cause of infertility and may affect egg quality, fallopian tube function, or implantation.

Chronic Pelvic or Lower Back Pain

What to look for: Ongoing pain in the lower abdomen or back, not limited to menstruation. It may worsen during ovulation, bowel movements, or prolonged sitting.

Why it matters: Chronic pelvic pain may be a sign of long-standing inflammation or scarring caused by untreated endometriosis.

Family History of Endometriosis

What to look for: A mother, sister, or close female relative diagnosed with endometriosis or with similar symptoms.

Why it matters: A family history increases your risk, as endometriosis can have a genetic link.

Frequent Bloating and Digestive Issues

What to look for: Persistent abdominal bloating (often described as “endo belly”), constipation, diarrhea, or IBS-like symptoms that fluctuate with your cycle.

Why it matters: Endometriosis may mimic gastrointestinal disorders and often goes undetected in women with coexisting gut symptoms.

Identifiable causes of Endometriosis

Some of the possible causes of endometriosis are as follows:

1. Retrograde Menstruation (Backflow of Menstrual Blood)

During a normal period, menstrual blood flows out of the uterus through the cervix and vagina. In retrograde menstruation, some of this blood flows backward through the fallopian tubes into the pelvic cavity. This blood may contain endometrial cells, which can stick to surfaces like the ovaries, bladder, or intestines. Once attached, these cells can grow and behave like the lining of the uterus—bleeding and shedding during each menstrual cycle.

2. Cellular Metaplasia (Change of Cell Type)

In some cases, cells outside the uterus may transform into endometrial-like cells through a process called metaplasia. This theory suggests that certain body tissues—especially those in the pelvis—can change their structure under specific conditions and begin to function like endometrial tissue, leading to the formation of endometriosis lesions.

3. Stem Cell Involvement and Immune Spread

Stem cells, which have the ability to turn into many different types of cells, may also play a role. These cells might migrate through blood or lymphatic vessels and implant in other parts of the body, forming endometrial-like tissue. This could explain why, in rare cases, endometriosis is found in distant organs such as the lungs or even the brain.

4. Role of Female Hormones

Hormones especially estrogen play a critical role in the growth and maintenance of endometrial tissue. In people with endometriosis, high levels of estrogen can stimulate the abnormal tissue outside the uterus to grow, thicken, and bleed during each cycle just like the normal uterine lining. This repeated bleeding can cause inflammation, scarring, and chronic pain. The hormonal influence also explains why symptoms often improve after menopause or during hormone-suppressing treatments.

What should be done next?

Managing endometriosis involves more than just taking medication; it also involves making tiny, regular decisions each day. Studies reveal that sleep, stress reduction, exercise, and nutrition all have significant effects on lowering inflammation, regulating hormones, and alleviating long-term endometriosis symptoms.
The goal of this daily check list is to provide your body with comprehensive assistance. You can feel more in control over your health, energy, and fertility with these easy, evidence-based techniques, regardless of how long you’ve had endometriosis.

Category	Do Daily (✔)	Do Weekly (✓)	Avoid/Minimize (✖)	Notes
Morning Routine	Warm water with lemon + soaked flaxseeds	Herbal tea (like chamomile, turmeric)	Coffee on empty stomach ✖	Kickstarts digestion & reduces inflammation
Diet	✔ High-fiber meals: vegetables, fruits, whole grains✔ Omega-3 sources: flaxseed, walnuts✔ Cruciferous veggies: broccoli, cauliflower	✓ Include turmeric/curcumin 3–4x/week✓ Try gluten/dairy-free trial for 2–4 weeks	✖ Red meat, processed food, sugar, trans fats	Supports hormone metabolism, reduces estrogen load
Hydration	✔ 2.5–3 liters of water daily	—	✖ Sugary drinks, excessive caffeine	Keeps bowels moving & reduces bloating
Exercise	✔ 30 mins walking, light yoga, or stretches✔ Breathing exercises (diaphragmatic or alternate nostril)	✓ 2x/week: Clinical Pilates or resistance band work✓ 1–2x/week: Swimming or cycling	✖ HIIT or high-impact workouts during flare-ups	Movement reduces pelvic congestion & pain
Pelvic Health	✔ Pelvic floor relaxation: child’s pose, butterfly pose✔ Belly breathing 5–10 mins	✓ Pelvic physiotherapy session if needed	✖ Ignoring pain during intercourse or urination	Helps manage pain, spasms, and posture issues
Mental Health	✔ 10 mins journaling or meditation✔ Digital detox post 9 PM	✓ Support group check-in or therapy	✖ Self-criticism or dismissing your symptoms	Stress worsens hormonal imbalances & pain perception
Sleep Routine	✔ Sleep by 10:30 PM✔ Use hot water bag before bed if needed	✓ Magnesium-rich foods (banana, almonds) for sleep	✖ Screen exposure till late night	Sleep aids hormonal repair & immune reset
Supplements (Consult doctor first)	✔ Omega-3, Vitamin D, Magnesium Citrate	✓ Curcumin or NAC (N-acetylcysteine) as advised	✖ Overuse of painkillers without supervision	Supplements can aid inflammation control

A Practical Lifestyle Checklist for Endometriosis Management

Despite being a complicated and frequently misunderstood ailment, endometriosis is treatable. Early diagnosis, evidence-based treatment, and mindful lifestyle modifications can greatly lessen discomfort, increase fertility, and improve general quality of life—even though there is currently no proven cure.

You can take control of your health by recognising your body’s warning signs, getting the help you need from a doctor, and adopting healthy habits like anti-inflammatory eating and gentle, restorative exercise.

Keep in mind that you are not alone. Even with endometriosis, it is completely possible to lead a normal and fulfilling life with the correct information, support, and treatment.

In A-Z Health Awareness Series

Your blood pressure can be regulated with your plate: The DASH Diet Just Got Personal!

May 21, 2025 By Anu Sabu

In India, hypertension, sometimes known as the “silent killer,” is a serious public health concern. According to recent data, almost 30% of individuals have high blood pressure, many of which go undetected and untreated. Cardiovascular diseases, which cause more than 27% of all fatalities in the nation, are largely caused by this condition. Not only does hypertension impact older people, but it also affects roughly 20% of young adults, which is concerning because of lifestyle like stress, poor food, and sedentary habits. Furthermore, mental health issues like anxiety and stress have a significant effect on hypertension.

Since heart disease is now the nation’s biggest cause of death and hypertension affects almost one in three Indian individuals, it is no longer sufficient to blame the crisis solely on stress or heredity. The food we consume on a daily basis is an important, although frequently overlooked, element. Despite having a lot of flavour, the modern Indian diet has steadily grown high in salt, saturated fats, and refined carbohydrates while being low in fibre, potassium, and calcium. Across all age groups, this nutritional imbalance has subtly raised blood pressure levels.

This World Hypertension Day, let’s turn the focus from the common strategies of managing stress and lowering blood pressure to something just as effective as your plate!

What Does the Modern Indian Diet Look Like?

Despite our traditional food roots, the modern Indian diet has taken a sharp turn toward convenience, taste overload, and poor nutritional balance. Here’s what a typical plate in many Indian households (especially urban) consists of:

Foods high in salt, such as processed namkeens, papads, pickles, chutneys, and instant noodles.
Fried foods including samosas, puris, bhaturas, and pakoras, as well as oil-rich curries, are frequently eaten many times a week.
Whole grains are being replaced by refined grains such as maida-based meals, white bread, and polished white rice.
low consumption of fruits and vegetables, even if they are readily available.
Consuming sweets such as sweetened tea or coffee, desserts, and soft drinks can lead to an excess of calories and sugar.
Fast-paced lifestyles can lead to irregular eating habits, such as binge eating or a dependence on processed meals.

These dietary patterns are low in fibre, potassium, magnesium, and calcium, nutrients necessary for controlling blood pressure.

What is DASH diet?

Dietary Approaches to Stop Hypertension, or the DASH diet, is a scientifically based dietary regimen intended to prevent and treat hypertension. It was first developed by the National Institutes of Health (NIH) in the United States, and an extensive clinical data supports its ability to effectively lower diastolic and systolic blood pressure by about 6 to 11 mm Hg and without the need for medication or weight loss.

The core principles of the DASH diet include:

Reducing sodium intake (typically to 1,500–2,300 mg per day),
Increasing consumption of foods rich in potassium, calcium, magnesium, and fiber
Emphasizing vegetables, fruits, whole grains, low-fat dairy, legumes, nuts, and lean proteins,
And limiting red meat, added sugars, and saturated fats.

Numerous extensive studies, such as the seminal DASH-Sodium trial, have shown that adhering to the DASH diet can improve heart health, lower blood pressure dramatically in just two weeks, and minimise the risk of stroke, diabetes, and some kidney problems.

A patient on the DASH diet might often follow these serving guidelines:

Vegetables: about 5 servings per day
Fruits: about 5 meals per day
Carbohydrates: about 7 servings per day
Low-fat dairy products: about 2 servings per day
Lean meat products: about 2 or fewer servings per day
Nuts and seeds: 2 to 3 times per week

Food choice and Servings Guidelines

The American Heart Association (2023) states that regular exercise can lower systolic blood pressure by 5–10 mmHg, which is around the same amount as many first-line antihypertensive drugs. The effects on cardiovascular health are further enhanced when physical activity is paired with the DASH (Dietary Approaches to Stop Hypertension) diet. Long-term heart health is improved by this integrated strategy, which also lessens systemic inflammation, arterial stiffness, and endothelial function.

In India, the three most common body types are endomorph, mesomorph, and ectomorph need slightly different dietary and exercise regimens. In addition to improving adherence, body-type-specific lifestyle modifications guarantee more efficient blood pressure control. The following provides a thorough analysis of DASH diet guidelines and evidence-based exercise programs for each body type in accordance with AHA, ACSM, and international hypertension guidelines.

DASH diet guidelines and exercise programs for each body type according to AHA, ACSM, and International Hypertension guidelines:

Ectomorph: The Lean, Fast-Metabolism Individual

Ectomorphs usually have a rapid metabolic rate and a thin frame. Although they might have trouble gaining weight or muscular mass, they are susceptible to hypertension, particularly when under a lot of stress or eating poorly. Gentle physical training, stress management, and sustaining nutrient-dense eating patterns without excessive calorie restriction should be the major goals of their strategy.

Exercise Recommendations:

Engage in 30 minutes of moderate-intensity aerobic exercise five days a week, such as brisk walking or cycling.
Resistance training with modest repetitions and moderate weights two to three times a week
To reduce stress and heart rate variability, do yoga or guided breathing techniques two to three times a week.

The DASH Diet:

Stress complex carbs such as brown rice, oats, and millets.
Add modest amounts of protein from eggs, paneer, lentils, and low-fat dairy products.
Add heart-healthy fats such as olive oil, almonds, and seeds.
Make sure you eat foods high in potassium, such as spinach, bananas, and coconut water.
Limit your daily sodium consumption to less than 2300 mg.

Mesomorph: The Naturally Athletic Type

Typically muscular, mesomorphs benefit from both resistance and aerobic training. They are perfect candidates for a regimented exercise program that supports the maintenance of appropriate blood pressure and general cardiovascular health because of their balanced metabolism. Maintaining lean muscle, cardiovascular endurance, and dietary moderation should be the key priorities for mesomorphs.

Exercise Recommendations:

Aerobic exercise for 45 minutes, five days a week, such as swimming, Zumba, or jogging
Three times a week, alternate between upper and lower body workouts with resistance training
Pilates or yoga twice a week to increase parasympathetic tone and flexibility

The DASH Diet:

Make sure to balance lean meats, lentils, and whole grains.
Eating foods high in potassium and magnesium, such as avocados and leafy greens are recommended.
Steer clear of sodium-rich processed or quick foods and opt for low-fat dairy products.
Limit your daily sodium intake to 2300 mg or less if you have hypertension.

Endomorph: The High-Fat, Slow-Metabolism Profile

Endomorphs may have trouble reducing weight because they retain fat more readily. Blood pressure regulation is especially crucial for them since they are more likely to develop insulin resistance and metabolic syndrome. Along with a strictly regulated DASH diet, this body type requires an emphasis on fat loss, insulin sensitivity, and moderate-intensity cardio.

Exercise Recommendations:

Five to six days a week, engage in 60 minutes of moderate-intensity aerobic exercise (such as swimming or power walking).
Include low-impact interval training twice a week, such as 30 seconds of fast and 90 seconds of slow.
Circuit-based resistance exercise three times a week to maintain an increased heart rate

The DASH Diet:

Place an emphasis on low-GI, fiber-rich foods like berries, veggies, and legumes.
Reduce your intake of sugar-sweetened beverages and processed foods.
Eat more plant-based proteins and dairy products with less fat.
Avoid consuming more than 1500 mg of sodium per day, particularly if you have moderate to severe hypertension.

Conclusion

Combining the benefits of the DASH diet with an exercise program tailored to your body type will help you create a sustainable lifestyle that respects your individual physiology, not just reduced blood pressure. This integrated strategy helps you eat wisely and move with purpose, regardless of your body type. Consistency and personalisation is where the true magic happens. A new level of vitality, self-assurance, and wellbeing can be attained when your diet and exercise routine are in line with your body’s requirements. However, there is no one-size-fits-all route to health.

People with high blood pressure are not the only ones who can benefit from the DASH diet. For elders, kids, and families that wish to eat healthily, this is the perfect plan. It is about eating healthy for life, not about dieting. The DASH diet isn’t a trend. This healthy, well-balanced, and thoroughly researched eating style gives you the ability to take control of your health, one bite at a time. No need for expensive plans or exotic superfoods. Just real food, real results, and a real chance to improve one’s quality of life.

Understand that health is a dynamic journey rather than a destination. And you are already miles ahead when you have DASH and purposeful movement on your side.

In A-Z Health Awareness Series

How to get rid of Constipation?

May 13, 2025 By Anu Sabu

Constipation is characterised by irregular bowel movements or trouble evacuating faeces. It is linked to a number of symptoms, such as bloating, abdominal pain, incomplete evacuation, straining, hard stools, and anorectal obstruction. The overall population has a 15% prevalence of constipation, with a larger female to male ratio and a higher prevalence among the elderly, particularly those over 65.

Constipation can be either primary (such as sluggish transit or obstruction of the outflow) or secondary causes. Simple dehydration, metabolic problems, medications, neurological conditions, myopathic illnesses, and structural abnormalities are examples of secondary causes.

It should come as no surprise that constipation frequently coexists with pelvic floor dysfunction given the anatomical and functional role of the pelvic floor in defecation. The muscles supporting the bladder, intestines, and rectum are collectively referred to as the pelvic floor. Due to their ability to relax and contract during defecation, these muscles are essential for regulating bowel movements. They move smoothly when they’re working properly. Constipation results if the pelvic floor muscles are overly tight, weak, or uncoordinated.

Symptoms of Constipation

Common symptoms related to constipation include:

Excessive Straining: Passing faeces requires more effort than normal.
Incomplete Emptying: A persistent feeling that the bowel hasn’t been completely emptied
Painful Bowel Movements: Pain or discomfort associated with bowel movements.
The Need for Manual Assistance: In order to fully evacuate, some people may need to press on the perineum or use their fingers to help expel faeces.

Types of Constipation

Did you know that not all constipation is the same?

There are two types of constipation; one is functional constipation or regular constipation caused by poor diet, dehydration and sluggish or slow digestive system. It can be recovered using laxatives, or fibre supplements. The other one is pelvic floor related constipation where the muscles involved in bowel motions are not coordinated.

Tight Pelvic Floor Muscles: It becomes difficult to push stool out if these muscles are extremely tense, which causes discomfort and straining.
Pelvic floor muscle weakness can result in inadequate bowel emptying, which can provide the sensation that stool is stuck all the time.

Dyssynergia Defecation, a disorder in which the muscles do not work together correctly, can cause chronic constipation even if your pelvic floor muscles are too weak or too tight. This makes it difficult to evacuate stool easily.

How to identify whether you have regular constipation or pelvic floor related constipation?

Can exercise help relieving Constipation?

Physical activity stimulates colonic contractions and decreases colonic transit time,10 and that a high-quality diet promotes bowel regularity and improves stool consistency. If you face a functional or regular constipation then consistent physical activity and fiber rich diet is the key to resolve it. Consistency in the routine helps regulate the bowel movement patterns. Few exercise recommendations for functional or regular constipation include:

Brisk walking/cycling/swimming – 30 minutes/day, 5 days/week improves colonic motility and reduces transit time.

Yoga poses like Apanasana (knee to chest pose) and Supine Twist aid in bowel stimulation and gas relief. Hold for 20-30 seconds/ 3 times.

Pelvic tilts – 2 sets of 15 reps activate abdominal muscles and promote gut movement.

Deep squats or using a squat-like posture improves anorectal angle for easier defecation.

Abdominal massage (clockwise) along the colon path with breathing increases peristalsis and bowel readiness.

Cat-Cow stretch – performed slowly improves spinal mobility and stimulates digestion.

However, if these exercises do not give you significant results, understand the there is a disbalance in the pelvic floor coordination. A more holistic approach is often necessary for constipation related to pelvic floor dysfunction, taking into account posture, breath, scar tissue, fascia, and even stress levels. If you have tried traditional pelvic floor exercises, dietary changes, or even traditional physical therapy without success, you may feel frustrated and trapped in a cycle of discomfort.

The nervous system is linked to the pelvic floor muscles, which might clench involuntarily due to chronic stress or pelvic nerve dysfunction, making bowel motions more challenging. Adequate relaxation to sync the pelvic floor muscles and the nerves is needed to address the issue. This can be achieved by few techniques:

Hypopressive breathing functions by harmonising the pelvic muscles, decompressing the organs, and lowering intra-abdominal pressure. Using breath-holding techniques and deep postural activation, this method produces a natural vacuum effect.

Effective breathwork techniques such as Diaphragmatic breathing can be beneficial. Inhale by filling your rib cage (front and back) and exhale completely. This is known as lateral breathing in hypopressics.
In order to calm the body, prolonged exhalations activate the parasympathetic nervous system.
In order to maximise digestion, resonance breathing involves slowing the breath to a constant rhythm, such as five to six breaths per minute.

Many people don’t realise how important posture is for gut health. When you slouch or tilt your pelvis forward, your intestines and rectum get compressed, which makes it harder to have bowel movements. This can be improved by pelvic tilts and spinal elongation these open up the rectal passage. Being aware of your posture while sitting and standing promotes natural abdominal engagement, and using a squatty stool to mimic a natural squatting position to make elimination easier.

Not only is constipation related to your muscles and movement, but it is also closely linked to your lifestyle and stress levels. Prolonged stress activates the sympathetic nervous system (fight-or-flight), which slows down digestion and keeps the pelvic floor tense all the time. Some holistic lifestyle changes to think about include: lowering stress through mindfulness and meditation, avoiding hurried eating and making sure you chew your food thoroughly. Balancing circadian rhythms by keeping a regular sleep-wake cycle Including gentle movement exercises like yoga and tai.

Take home message

Constipation can have a substantial impact on everyday comfort, mood, and general health; it’s not just a momentary inconvenience. Consistent exercise designed to promote gastrointestinal motility can provide long-lasting relief, even though lifestyle modifications like eating a high-fiber diet, drinking enough water, and exercising frequently are essential for treating it.
Constipation, however, may be connected to more serious problems like pelvic floor dysfunction if it persists for an extended period of time or is accompanied by symptoms like pain, bloating, or straining. This condition often goes undiagnosed and may require targeted rehabilitation techniques such as pelvic floor muscle training, biofeedback, or manual therapy.

Always remember: do not self-diagnose. Consult your physiotherapist or other healthcare professional if your symptoms are complicated or persistent. To help you regain healthy bowel function, a qualified specialist can evaluate your unique needs and lead you through individualised management techniques.

In Blog

Breast Cancer Awareness: A Personal Journey and What You Need to Know

October 23, 2024 By Anu Sabu

October is Breast Cancer Awareness Month, a time when we reflect on the impact of this disease and the importance of early detection and prevention. For me, breast cancer awareness isn’t just a campaign—it’s personal. My mother is a breast cancer survivor who underwent a mastectomy and came out stronger on the other side. Watching her battle the disease and ultimately triumph has shaped my perspective on the significance of education, awareness, and vigilance when it comes to breast cancer.

My Mother’s Journey: A Story of Strength

When my mother was first diagnosed with breast cancer, our world turned upside down. The fear of the unknown gripped us all. But through the support of healthcare professionals and her own immense courage, she faced her battle head-on. She underwent a mastectomy—a surgery to remove one or both breasts—and after a long journey of recovery, I’m proud to say she is now perfectly fine.

Her experience taught me the value of catching the disease early and being educated about its warning signs. It also underscored how important it is to stay proactive about health. Her survival, to a large extent, was thanks to early detection, and it’s something I advocate for today.

What’s New in Breast Cancer Awareness?

Recent advancements in breast cancer awareness focus on both prevention and improved treatments. Here are a few important updates:

Precision Medicine: Personalized treatment options are becoming increasingly available. Genetic profiling of tumors now allows doctors to tailor treatments based on individual characteristics of the cancer, improving outcomes. Understanding whether you carry the BRCA1 or BRCA2 gene mutations is vital in assessing your risk for breast cancer.
Improved Screening Techniques: Advances in 3D mammography (tomosynthesis) provide clearer images, reducing false positives and improving early detection, especially in women with dense breast tissue. MRI and ultrasound screenings are now commonly used alongside mammograms for more accurate diagnosis.
Risk Reduction with Hormonal Therapy: New evidence suggests that hormonal therapies like tamoxifen and aromatase inhibitors can significantly reduce the risk of breast cancer recurrence in women with hormone-receptor-positive breast cancers.
Emphasis on Lifestyle Changes: The latest research underscores the role of diet, exercise, and maintaining a healthy weight in reducing cancer risk. Awareness campaigns increasingly focus on the link between obesity and cancer, as well as the protective effects of physical activity.

Recognizing the Warning Signs

Breast cancer can present itself in various ways. Some of the most common warning signs include:

A lump in the breast or underarm
Changes in breast shape or size
Dimpling or puckering of the skin
Nipple discharge that isn’t breast milk
Pain in the breast or nipple
Redness, scaliness, or thickening of the nipple or breast skin

It’s essential to be familiar with how your breasts normally look and feel, and to notice any changes that might seem abnormal. If you spot any of these signs, don’t panic—but do seek medical advice immediately.

Self-Palpation: Be Your Own Advocate

Self-examination is still an essential component of breast cancer awareness. Performing regular self-checks enables you to notice any unusual changes in your breasts early on. Here’s how to perform a breast self-exam:

In Front of a Mirror: Visually inspect your breasts for changes in size, shape, or appearance.
Raise arms and check your breasts: Visually inspect your breasts for changes in size, shape, or appearance. Raise your arms and look for skin dimpling or nipple changes.
Check for breast fluid: Feel for any fluid or discharge from one or both nipples, it could be watery, milky, yellow discharge or blood.
Lying Down: When lying on your back, feel each breast using a firm touch with finger pads in circular motion, covering the entire breast area, from collarbone to abdomen, and side to side.
Standing or sitting: Most women find it easy to palpate a lump while having a shower as water helps the finger to slide easily. Use the same motion to check for lump in standing or sitting.

Routine Blood Tests: Staying Ahead of the Curve

Although mammograms and physical exams are essential, incorporating certain blood tests into your routine screenings can help monitor overall health and provide potential early warning signs of cancer. Here are a few to consider:

CA 15-3 and CA 27.29: These are markers that can indicate the presence of breast cancer, although they are primarily used to monitor treatment effectiveness in diagnosed cases.
BRCA1 and BRCA2 Genetic Testing: If you have a family history of breast cancer, these tests can identify gene mutations that elevate your risk for breast and ovarian cancers.
Vitamin D Levels: Recent studies have linked low vitamin D levels with an increased risk of breast cancer. Regular testing and maintaining adequate levels can be part of a broader cancer prevention strategy.
CRP (C-Reactive Protein): While it is a general marker for inflammation, higher levels of CRP have been associated with an increased risk of several cancers, including breast cancer.
Complete Blood Count (CBC): Though not specific to cancer, abnormalities in your blood count can indicate underlying health issues, some of which may relate to cancer.

How Exercise Reduces the Risk of Cancer

Exercise is a powerful tool in cancer prevention, and recent evidence supports its role in reducing the risk of breast cancer and other cancers. Here’s how exercise helps keep cancer at bay:

Hormonal Balance: Regular physical activity helps regulate hormones, including estrogen, which can play a role in the development of breast cancer. Lowering estrogen levels through exercise is particularly beneficial for reducing breast cancer risk.
Improved Immune Function: Exercise boosts the immune system, helping it better identify and destroy abnormal cells before they develop into cancer.
Weight Management: Obesity is a significant risk factor for many types of cancer, including breast cancer. Exercise helps maintain a healthy weight, reducing excess body fat that can produce cancer-promoting hormones.
Reduced Inflammation: Chronic inflammation has been linked to cancer development. Regular exercise lowers inflammation markers in the body, potentially reducing cancer risk.
Enhanced Digestion and Elimination: Exercise speeds up digestion, which helps the body process and eliminate toxins more effectively. This can reduce exposure to carcinogens in the digestive system, lowering the risk of cancers such as colorectal cancer.

Recommended Exercise Guidelines

According to the American Cancer Society and other major health organizations, adults should aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week. This could include activities like brisk walking, cycling, swimming, or running. Strength training exercises, which build muscle, should be incorporated at least twice a week for optimal health benefits.

Stay Proactive and Alert

Breast cancer is a battle no one should face unprepared. My mother’s journey taught me that education and early detection save lives. If you have a family history of breast cancer, consider genetic counseling and regular screenings. Even if you don’t have a history, regular mammograms and self-examinations are crucial for every woman.

Take charge of your health, listen to your body, and don’t hesitate to seek professional help if something feels off. Breast cancer is one of the most treatable cancers when detected early, and through awareness, education, and routine screenings, we can reduce its impact and save lives.

Stay informed, stay alert, and always prioritize your health.

In Health

Preventive Health: Your Blueprint for a Healthier Tomorrow

April 8, 2024 By Anu Sabu

Prevention is like the silent guardian of our health; it’s important but hardly acknowledged. It includes techniques and methods for preventing disease and preserving our best health. Taking a proactive approach to health can have a significant impact in a society where chronic illnesses are becoming more common and healthcare systems are overburdened. The article explores the essential elements of preventive health, including routine physical examinations and screenings, the value of immunizations, and lifestyle modifications that can strengthen our resistance to chronic illnesses.

Regular Health Screenings and Check-ups: Your Health’s First Line of Defense

The foundation of preventative healthcare is routine health screenings and examinations. These are the instruments that assist identify health problems before they get out of hand. Age-appropriate screenings are advised so that they can be treated more successfully if detected early.

The Necessity of Regular Check-ups:
These check-ups with the doctor should be viewed as a type of self-care that provides clarity about one’s health and offers peace of mind.

What to Expect During a Check-up:

Regular visits to the doctor usually involve a physical examination, a review of your medical history, and a series of tests. According to your age and risk factors, these could include blood pressure checks, blood tests, cholesterol checks, body mass index (BMI) evaluations, X rays, ECG, ultrasound, and screenings for malignancies like breast, cervical, and colorectal. Other tests such as mammograms, colonoscopies, and skin exams are frequently included in screenings.

Blood pressure and cholesterol checks: These allow for early intervention by determining your risk of heart disease or stroke.
Cancer Screenings: Mammograms and colonoscopies, among other tests, can identify cancer in its early stages, when therapy is frequently most effective.
BMI evaluations: They can assist determine if you are a healthy weight and can also direct dietary and exercise plans.

The Power of Prevention:

Regarding health screenings, the proverb “an ounce of prevention is worth a pound of cure” is incredibly true. These examinations can identify early warning indicators of diseases including diabetes, heart disease, and hypertension, which are significantly easier to treat when found early.

Vaccinations: Your Shield Against Infectious Diseases

Understanding Vaccinations: One of the best methods of disease prevention is vaccination. Without subjecting the patient to the disease itself, they function by boosting the immune system’s ability to identify and eliminate infections.

Debunking Vaccine Myths: Vaccines are safe and essential for maintaining public health, despite certain myths. Their contribution to herd immunity, particularly for individuals unable to receive vaccinations for medical reasons, protects not only the person but also the community.

Staying Up to Date with Vaccines: It’s imperative to adhere to the advised immunization schedule for both adults and children, which includes routine booster shots for conditions including hepatitis, tetanus, and, more recently, COVID-19.

Lifestyle Changes to Sidestep Chronic Diseases:

The Impact of Lifestyle Choices:

Chronic disease development is significantly influenced by lifestyle decisions. Cardiovascular disease, stroke, and diabetes can be brought on by or prevented by a number of factors, including nutrition, exercise, smoking, and alcohol use.

Creating a Blueprint for Healthy Living:

Regular physical activity along with a well-balanced diet high in fruits, vegetables, whole grains, lean proteins, and healthy fats can dramatically lower the chance of developing chronic illnesses. It is recommended by health authorities to engage in at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise per week.

The Role of Mental Health:

Physical illnesses can also be exacerbated by ongoing stress and poor mental health. Integrating stress-reduction methods like yoga, meditation, and getting enough sleep can enhance general health.

Breaking Bad Habits:

Reducing alcohol consumption and giving up smoking are two effective ways to stop chronic diseases. To help make these changes more feasible, ask for assistance from support groups and medical professionals.

Conclusion

Maintaining good health is a lifetime commitment rather than a one-time occurrence. Each of us can take charge of our own health trajectories by making routine health screenings and check-ups a priority, remaining informed and up to date on vaccines, and embracing healthier lifestyle choices. We create the foundation for a healthier, livelier tomorrow by making investments in preventive health now.