October 2013 - Alcohol and breast cancer | Omega

When you live healthy
life is good!
Information Bulletin
October 2013
October is Breast Cancer Awareness Month.
Women should do breast self-examination monthly.
Workplace health and
wellness program
Alcohol and
breast cancer
Women who consume less than one
alcoholic beverage per day apparently
have a lower risk of developing breast
cancer. Alcohol can raise the level of
certain hormones in the body, increasing
the risk of forming cancer cells, particularly
following menopause. That’s another
good reason for being moderate in your
alcohol consumption!
Source: http://yourdiseaserisk.wustl.edu/
YDRDefault.aspx?ScreenControl=YDRGener
al&ScreenName=YDRCancer_Index
equivalent to 1 drink
Night
sweats
Do you sometimes wake up during the
night, drenched with sweat?
Here are 7 easy ways to minimize
nighttime hot flashes:
For a good night’s sleep, don’t…
1. Have your room too warm –
(Cooler temps prevail!)
2. Engage in physical activity less than
2 hours before bedtime
3. Eat, and particularly avoid
spicy foods
4. Drink alcohol or a hot beverage
5.Smoke
6. Take a very hot bath or shower
7. Use synthetic fabrics (sheets, sleepwear); Opt instead for 100% cotton fabrics
* If the problem persists and interferes with your
quality of life, talk to your doctor about it.
12 oz beer (5% alc./vol.)
5 oz wine (12% alc./vol.)
1.5 oz spirits (20% alc./vol.)
10 oz hard cider (6% alc./vol.)
Do you have some comments or suggestions? Write to us at [email protected].
Did you know?
A number of researchers are trying
to determine whether there is a link
between diet and memory. While
Omega-3s are among the most studied
nutrients, not all studies reach the same
conclusions. Yet, we know that Omega-3s
contribute to good cardiovascular
and brain functioning, boost hormone
production and reduce inflammation.
Source: Catherine Desforges, Nutritionist
Drop 1 lb. per week by being active
You could stand to lose a few pounds? You can do it! All you need to do is crank up your
activity level to burn off those excess calories. If you make a few changes to your diet,
your body may use calories more quickly. For a healthy and lasting weight loss, experts
recommend that you lose about 1 lb. per week. That’s about 3,500 calories per week or
500 calories per day. Just remember: the more intense the workout, the more energy
you use, but the harder it is to do it for a long time... and vice-versa. The choice of
activity is up to you… Have fun!
Ways to burn 500 calories
For 30 minutes
For 30 minutes
For 1 hour
For 3 hours
running
soccer
racquetball
squash
martial arts
jumping rope
XC skiing – jogging
cycling (20 km/h)
hockey – badminton
singles tennis
weightlifting
brisk walking
cycling (15 km/h)
alpine skiing – golf
raking
shovelling
strolling
washing the car
dusting
bowling
playing pool
MODERATE
LOW INTENSITY
HIGH
www.good-for-you.ca
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