Breast Cancer: 6 Habits that Reduce Your Risks

Breast cancer risk is affected by several uncontrollable factors like the age you started menstruating and family medical history. Here are six habits that can reduce breast cancer risks:

1. Work out regularly. A study by the British Medical Journal found out that 30 minutes of regular exercise daily significantly reduces breast cancer risk in postmenopausal women.

2. Drop pounds. Obese women double their risk of breast cancer compared to women of healthy weight. Excessive fatty tissues contribute to breast cancer, so it's best to keep fit and maintain a healthy weight.

3. Take Vitamin D. A recent study states that women who are Vitamin D-deficient have 94% increased risk of cancer.

4. Limit alcohol. Women who drink at least one to two servings of alcohol daily are more likely to develop breast cancer than women who don't drink.

5. Skip long-term hormone therapy. Long-term use of HT can increase breast cancer risk according to the Women's Health Initiative. New research shows the heightened risk persists several years after you stop.

6. Do self-exams. Be aware of your body so you can spot changes in breast size, presence of lumps, or discoloration.

-Tin Gonzaga

Clean Home = Healthy Life

A cluttered and messy home is a dangerous place. As such, it is important to keep your home clean at all times. Keep your home safe from dangers like allergens and unstable surfaces in six easy steps:

1. Make the beds. This house cleaning tip is essential to do when you first wake up. Ask other household members to do the same. Fluff your pillows and straighten the sheets for a crisp, clean look.

2. Address the critical tasks in the bathroom. The most efficient way to perform this is to find a durable cloth. Use it to clean mirrors then use it to wipe the bathroom counter top, sink, and faucet. Spray the tub and shower area including the curtain liner with daily after shower spray to prevent soap scum and mildew. Wipe the toilet seat and rim, then use a brush to clean the toilet bowl.

3. Pick up as you go. Throughout the day (or evening) as you go from room to room, remove items from the floor such as toys, books, newspapers and put them in their appropriate place. Encourage all household members to get in the habit of doing this as they leave a room.

-Tin Gonzaga

Cut 100 Calories From Your Meals Effortlessly

Most Americans need to do two things to stop un healthyweight gain. One is to add 2000 steps to their daily walk. Second is to slash 100 calories from their daily meals. Since most people find it easier to diet than move, we'll concentrate on that. And we'll make it so easy, you won't realize you're actually eating healthier.Switch to non-fat or one percent milk instead of whole milk. Non-fat or low-fat milk has all the goodness and richness of whole milk minus the fat.

Cook using a non-stick pan and cooking spray.
Your food will still taste good without the added fat from butter or oil.

Use whole grain or multi-grain breads for sandwiches.
Using whole or multi-grain breads for sandwiches ups your fiber intake.

Add lettuce, pickles, onions, and tomatoes in your burger instead of cheese.
Vegetables add flavor, crunch, and zest to your burger without adding fat.

Split a sandwich or bagel.
Splitting a sandwich or bagel can save you half the calories.

Order your pizza with half the cheese and more vegetable topping.
Ask for more vegetable topping - you get the flavor sans the cloying cheesy taste.

-Tin Gonzaga

Healthy Lifestyle: Be Happy!

If you remember your philosophy lessons, Cicero once said that "diseases of the soul are more dangerous and more numerous than those of the body." So to be truly healthy, heal the diseases of your soul - be happy and work to be happy. Be truly happy and make your soul healthy with the following tips:

1. Give and share.

Call it karmic pay-off, but it is the giver that benefits more from the giving than the receiver. It is truly better to give than to receive. One study found out that people who volunteered for two or more organizations are 44% less likely to die early compared with those who didn't. Volunteering even beat out exercising four times a week (30%) and going to religious services (29%) when it came to promoting longevity.

2. Rejuvenate your spirit.

Whether it is a coffee break, reading a funny comic or watching a feel-good movie, rejuvenating your spirit goes a long way in making you healthy. This quick routine can help you hit the reset button on body, mind, and spirit. It also keeps stress at bay and makes you more productive.

-Tin Gonzaga