Category: Diet and Health

Fandango Friday Flashback—Ladies, let’s talk about breast health

Ladies let’s talk about Breast Health, mammograms and need for self exams.

I am sharing this post again because it is essential to make each and every woman, whatever her age, of the vital importance of ensuring breast health.

Also as a part of Fandango Friday Flashback.

October is the breast cancer awareness month. Breast cancer is the second most common cancer in the world, affecting the women in both the developed and developing countries alike and it’s the single most common cancer in women. Last year there were 2 million reported cases of breast cancer. The aim of this post is not to scare you but to point out the necessity of giving your health and specially breast health some serious consideration.

WHO NEEDS IT:

It’s an extremely vital issue, specially for women after they turn 50. If they have a family history of cancer, or if their health is vulnerable due to risk factors they have been exposed to, then a very serious thought should be given to getting yourself tested for any lumps etc in breast tissue.

SELF EXAM:

I am putting below a link that explains how to and how often the women should do the self exam at home.

https://www.nationalbreastcancer.org/breast-self-exam

It’s a simple procedure and can be performed in a few minutes.

MAMMOGRAM:

Mammograms are non-invasive X-ray based test which takes all of 10 minutes. It is a bit on the expansive side but far cheaper than the cost of hospitalization etc if things get serious. There is a lot of misinformation regarding mammograms. some say that it is painful, others describe it as a messy or inconvenient . It is none of those. The only inconvenience I faced was the fact that I had to book an appointment a month before as they were very busy.

PAP SMEAR:

While we are talking about women health, getting a pap smear test after the age of menopause is a good idea too. I know that most women ( myself included) find doctor visits cumbersome and a waste of time. The long appointments and the expenses of these investigations are also a cause of concern .But health is after all of paramount importance, so we must swallow the bitter pill and get our checkups on time. Wishing good health and long happy life to you all!

Another piece of vital advice;

Please install a full length mirror in your bathroom, if you’re single. It is important to look at yourself once a month at least to check for anything new on your skin or torso. Blemishes, rashes, boils or any unexplained mark should be observed keenly and if they are still there after a week or so, go see a doctor.

I am adding this comment from Leigha Robbins to my post;

“I cannot stress self exams strongly enough. I was 36 when I found my lump. You should know your own body and be aware of and follow through on any abnormalities. My cancer was very aggressive as I had had a doctor’s exam just three months earlier with no signs of a lump then. Monthly exams are key!”

Please share your feedback and thoughts in the comments.

#MAMMOGRAM

#BREASTHEALTH
#FFF

#BREASTCANCERAWARENESS

#KEEPITALIVE

MLMM- Photo Challenge # 376

Weejars is our host for Photo Challenge this week.

black and white ceramic figurine

Adrian Swancar on Unsplashhttps://unsplash.com/photos/72El6N0cmj4

Use above image as inspiration for a poem or short story.

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I………said……….no……!!!

How many times I have to say it so that you’ll believe me?

Henry was shaking his head so vehemently that it appeared like a blur. Jennifer tried to calm him down by taking away the plate of food she was offering to him. His constant denial of any nourishment was beginning to alarm his sister. After the passing away of their parents, she felt responsible for her younger brother.

She didn’t want to admit it to herself, but it was time she sought help for him. She thought that only young girls suffered from anorexia, but it seemed that teenage boys did too.

She went away to her room to look up the helpline number provided by her university. She hoped that with proper counseling they can help him out of this and the depression that had taken hold of him when their parents had died.

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#Keepitalive

#PhotoChallenge

Restful sleep and your pillow; My experience

How often this happens; you are tossing and turning on your bed, trying to get your beauty sleep, but this comfort eludes you? To me, it happens way too often.

And then there are days when you get your six-seven hours of uninterrupted sleep and it feels like you’re a totally different person.

Recently, I’d noticed that I got up with shoulder pain as well. The whole area and my neck felt tight and hard. After giving the matter some thought, I decided to try something different.

Previously I have tried many types of pillows. Soft ones, hard ones, flat ones, fluffy ones, one made of memory foam, and a combination of the above. My usual is two pillows, a medium one and a soft one on the top. But since this wasn’t producing good results, I got rid of them.

And I bought a memory foam contour pillow for myself. The deal was that I had 24 hours to try it and if I wasn’t comfortable using it, I could exchange it for something else.

The first night wasn’t that great a success. But I thought that it deserved another try so I decided to keep it and the second night’s sleep was better. It’s gone successively better from then.

The higher side supports the neck and then the head rests at the level of the heart when we are sleeping or lying down. This facilitates the blood flow towards the brain and helps us get better sleep. The neck is supported in its natural position and I get up free from any pain in my neck or shoulders.

All this long story is to convey to you that sometimes we need to break old habits and do something different to get more out of life.

How well do you sleep?

Are your bed and pillow helping or hindering in your efforts of getting a good night’s sleep?

#Keepitalive

#GoodSleep

#Health

Stream Of Consciousnesses Saturday- Up and down

Linda is the host of Stream Of Consciousnesses Saturday

Your Friday prompt for Stream of Consciousness Saturday is “up/down.” Use one, use them both, but try to put one in your first sentence. Bonus points if you use the other in your last sentence. Have fun!

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Up and down, up and down, like a yo-yo, my weight fluctuates almost on a daily basis. I blame it on the fact that I was a chubby baby who grew up to have a marked tendency to gain weight.

Add to it the fact that I had an autoimmune disease that gradually destroyed my thyroid gland, and you have the perfect person for yo-yoing weight. The more I dieted, the more I craved food, especially carbs. I can, and do lose weight when I put serious effort into it. But the moment I stop dieting, it creeps up gradually and surely.

I have just two states, losing weight and gaining weight. There is no middle ground where I can just maintain my weight.

As an act of desperation, I have given up dieting, and weighing myself. If my clothes fell loose, I am happy that the weight is not going up. And if they feel tighter than usual, I know I am gaining a few pounds.

But I think at my age, I need to be concerned more with feeling well and remaining healthy rather than being my ideal weight. So I walk daily, keep my blood levels in range and avoid too much junk food.

One get only one life after all to enjoy!

#Keepitalive

#SoCS

Stream Of Consciousnesses Saturday- Drive

Linda is the host of Stream Of Consciousnesses Saturday

Your Friday prompt for Stream of Consciousness Saturday is “drive.”Use it any way you’d like. Have fun!

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“I prefer to drive instead of walking!”

This was how I thought for many years of my life. Walking was never one of my favorite activity. I would walk if I had to, but not by choice.

It all changed, when I had my first knee replaced. My doctor told me that for the surgery to be truly successful and beneficial, I had to walk at least a mile, twice daily.

I started walking, albeit reluctantly because I didn’t want another surgery. After 3 and a half years, I got my second knee replaced. By that time I had developed a healthy walking routine.
I’d walk 30 minutes early in the morning, and 30 minutes in the evening.

But my love for walking strengthened when I bought my first Fitbit. Fitbit is an exercise tracker and it records steps and other forms of exercise. It was the first time I wanted to walk, instead of driving. It gave me the incentive to walk 10 k steps daily and then some more.

♾♾♾

#Keepitalive

#SoCS

A to Z Challenge- People, Qualities or Things that inspired me – Z

For Letter Z, my choice is ZZZZZ

Yes, you’ve guessed it right my sleep.

So this might be cheating because sleep and sleeping starts with S but I feel to end this challenge, stressing on getting good quality and quantity of ZZZZZZZ is very important.

The day I get my 7 hours of beauty sleep, I feel so wonderful and energetic. My mood is elevated and I feel I can tackle any obstacle with panache!

Most adults need 7 to 8 hours of sleep every night. A good night’s sleep helps us not only be active during the day but also is vital for maintaining good health and weight.

Lack of restful sleep results in lower immunity and we are prone to fall sick. It also effects our ability to handle stress of life.

A few helpful tips for a good night’s sleep;

• Avoid caffeine in the late evening and night time.

• Hydrate yourself well during the day.

• A light stroll or walk after dinner helps in going to sleep.

• Avoid screen time before bedtime, as it’s glare/ light can wake up or agitate the brain.

• Lie in bed only when sleeping, it helps condition the mind to recognize it as sleep time.

• If sleep is hard to come by, half a glass of warm milk or a banana can do the trick.

Hope these tips can help those struggling with sleep.

Sweet dream.

Thank you everyone for reading and commenting on my A to Z challenge. I enjoyed myself this year.

#Keepitalive

#AtoZChallenge

WQWWC # 21 -Nutrition or Nourishment

Marsha is the host of WQWWC

Let’s start with nutrition;

Our bodies need food to fuel our bodies. The balance is the key. Not too much not too little of any of the vital nutrients and we will be either lacking or overindulging.

Good nourishing food, eaten mindfully is how we can look after our bodies.

I have been to-yoing all my life and learned this lesson a few years back that dieting is not the answer. I now eat healthy ( mostly!) and walk a lot. I have found a balance when I am nearly sixty. And this is logical. When I was younger, losing weight always held the charm of looking good. Now, postmenopausal, the looking good desire has been replaced by the desire to feel good.

But it’s not nutrition alone we need but the nourishment of the soul is also required.

“Food is not just fuel. Food is about family, food is about community, food is about identity. And we nourish all those things when we eat well”

Michael Pollan

The experience of eating with family is enriching and satisfying. That’s why when during this pandemic, we cannot meet friends and family for a meal, we feel more deprived.

“The nourishment of body is food, while the nourishment of the soul is feeding others”

Ali ibn Abi Tali

I love this quote as it is one of the beautiful practices of Islam. We are encouraged to feed those who cannot afford good food. Sharing with those around us on festive occasions is also recommended.

“There are realities we all share, regardless of our nationality, language, or individual tastes. As we need food, so do we need emotional nourishment: love, kindness, appreciation, and support from others”

Goswami Kriyananda

How wonderful it would be if both the body and soul are nourished at the same time. I am really looking forward to a time when we all can meet freely and share our table with our loved ones.

♾♾♾

#Keepitalive

#WQWWC

Writer’s Quotes Wednesday Writing Challenge- Fitness, health and wellness

Marsha is the host of WQWWC

The way to participate in this challenge is to find a quote or use one of mine and expound on it through words or pictures. Each week I have a new topic. Find them all on my Writer’s Quotes Wednesday page.

WQWWC Instructions9 Ways to Respond to a Quote for Writer’s Quotes Wednesdays Writing Challenge

The topic of this week is Fitness, health, and wellness

I started on my journey of weight loss when I saw a friend of mine who had lost quite a bit of weight. I asked her how, and she directed me to a weight loss clinic.

It was a shabby affair but it worked like a dream because I hadn’t done this sort of thing before. I lost an amazing 80 pounds in four months.

Yes…….

Too much

Too soon

It was Atkins diet, no carbs, no vegetables to speak of, and no fruit at all. A very restrictive diet that meant that as soon as I stopped it, I would start gaining weight.

I gradually gained back all the weight that I had lost plus some more.

But I acquired one good thing out of my first serious effort at weight loss. The habit of walking daily.

At the same time, I was diagnosed with seronegative arthritis. It meant many episodes of swollen knee joints where I was unable to walk or even stand without pain.

To cut a long story short, I needed knee replacement surgery on both knees. I got the first one at the age of fifty and the second one three years later.

After my surgery, my doctor told me that if I wanted to avoid revision surgery before ten years, I needed to stay fit by walking two miles every day and to reduce weight.

I took this advice to heart. I started walking morning and evening. At first, I would barely be able to do 20 minutes each. But with the fear of another surgery driving me, I achieved the 30 minutes target and then exceeded it to make almost an hour in the morning and evening.

Though I still am not at my ideal weight, I feel healthy and fit. I can walk up to 7 miles a day and it is such a boost to my morale.

And my titanium knees are doing very well.

I think my post is longer than I intended, but it’s a topic that is close to my heart.

♾♾♾

#Keepitalive

#WQWWC

Friday Fun – streaks

Kate is the host of Friday Fun

streaks come in many forms … clouds, hair, naked run,
so cut loose and have some fun
keep it family friendly but streak away …

photography, poetry, creative writing
post your streak and link back here!

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I was on a losing streak and was so happy about it

Lost one-fifth of my body weight in one year

That was a dream come true for me and I was jubilant

Then a huge craving for carbs sunk my victory boat

The urge to eat potatoes and pasta, rolls and cookies

Derailed the whole process and fate added another stroke

I had a surgical procedure and felt I could only eat rice and dhal

Now I am restored to full health and did cautiously approach

The weighing scale full of fear and trepidation

The results were as expected, I had found half the weight I’d lost

Now it’s back to the dieting, with a renewed resolve

To find that losing streak that was working so well!

♾♾♾

#Keepitalive

#FridayFun

Sunday Writing Prompt – 21st February – Aghast.

Michael is the host of Sunday Writing Prompt this week

Imagine walking along and as you round a corner you see something that leaves you aghast.

This week write your response to something that leaves you aghast.

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After practicing healthy eating, walking miles and miles daily, I was expecting a significant weight loss. But imagine my horror when I stepped on the scale and saw it had gone up instead of down.

It left me aghast and disheartened. What was the use I thought to myself? So much care with eating and burning calories by walking 5-6 miles a day and I was gaining weight!

I was in this dismal mood when my younger daughter asked me what was bothering me. I told her my sad story and she was quite amused.

“Mom you aren’t eating healthy anymore. You are having so many carbs daily and then you expect a weight loss. Try cutting out these carbs and you’ll see the difference!”

I thought about what she had said and I had to agree reluctantly that she was right.

I hope I can bring back my eating to a healthy routine.

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#Keepitalive

#SundayWritingPrompt