BREAST CANCER PREVENTION: How to reduce your risk

Breast cancer prevention starts with healthy habits — such as limiting alcohol and staying physically active. Understand what you can do to reduce your breast cancer risk.

If you're concerned about breast cancer, you might be wondering if there are steps you can take toward breast cancer prevention. Some risk factors, such as family history, can't be changed. However, there are lifestyle changes you can make to lower your risk.

WHAT CAN I DO TO REDUCE MY RISK OF BREAST CANCER?

Lifestyle changes have been shown in studies to decrease breast cancer risk even in high-risk women. The following are steps you can take to lower your risk:

* LIMIT ALCOHOL.
The more alcohol you drink, the greater your risk of developing breast cancer. The general recommendation — based on research on the effect of alcohol on breast cancer risk — is to limit yourself to less than 1 drink per day as even small amounts increase risk.

* DONT SMOKE.
Accumulating evidence suggests a link between smoking and breast cancer risk, particularly in premenopausal women. In addition, not smoking is one of the best things you can do for your overall health.

* CONTROL YOUR WEIGHT. Being overweight or obese increases the risk of breast cancer. This is especially true if obesity occurs later in life, particularly after menopause.

* BE PHYSICALLY ACTIVE. Physical activity can help you maintain a healthy weight, which, in turn, helps prevent breast cancer. For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly, plus strength training at least twice a week.

* BREAST-FEED.
Breast-feeding might play a role in breast cancer prevention. The longer you breast-feed, the greater the protective effect.

* LIMIT DOSE AND DURATION OF HORMONE THERAPY. Combination hormone therapy for more than three to five years increases the risk of breast cancer. If you're taking hormone therapy for menopausal symptoms, ask your doctor about other options. You might be able to manage your symptoms with nonhormonal therapies and medications. If you decide that the benefits of short-term hormone therapy outweigh the risks, use the lowest dose that works for you and continue to have your doctor monitor the length of time you are taking hormones.

* AVOID EXPOSURE TO RADIATION AND ENVIRONMENTAL POLLUTION.
Medical-imaging methods, such as computerized tomography, use high doses of radiation. While more studies are needed, some research suggests a link between breast cancer and radiation exposure. Reduce your exposure by having such tests only when absolutely necessary.

CAN A HEALTHY DIET PREVENT BREAST CANCER?

Eating a healthy diet might decrease your risk of some types of cancer, as well as diabetes, heart disease and stroke. For example, women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts might have a reduced risk of breast cancer. The Mediterranean diet focuses on mostly on plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. People who follow the Mediterranean diet choose healthy fats, like olive oil, over butter and fish instead of red meat.

Maintaining a healthy weight also is a key factor in breast cancer prevention.

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COLD WATER VS WARM WATER: one of them is damaging to your health.

Most people reach for a cup of coffee or a cold cup of water right upon waking up.  But, it turns out that in order to get the most benefits of drinking liquid in the morning you should enjoy a warm cup of water instead.

Multiple studies have shown that drinking warm water on an empty stomach offers a wide plethora of health benefits and is one of the best ways to jump-start your day for maximum productivity.  Here is a short list outlining some of those health benefits:

1. It Relieves Pain
Drinking warm water has the ability to reduce swelling in the throat, which in turn provides a temporary pain relief.  It indeed works wonders for irritated and dry throats, too.

This is especially useful during mornings when you wake up with a dry throat which causes you pain as you swallow. Amazingly, a notable improvement can be experienced after taking the first sip of warm water.  Ultimately, warm water also soothes cramps by relaxing the muscles of the stomach.

2. Improves Bowel Movements
A study done by the Journal of Neurogastroenterology and Motility has shown that up to 58 percent of patients suffering from achalasia, a condition in which the muscles of the lower part of the esophagus fail to relax, experienced notable improvement in their condition after drinking warm water.

Drinking a glass of warm water on an empty stomach is a good way to stimulate the colon to move the bowels easier. In addition, it sets the body for better absorption of food during the day.

3. Improves Circulation
Drinking warm water improves blood flow in the body`s circulatory system.  It has been scientifically shown that when the body is exposed to warm temperature, the blood cell flow initially raises by a dramatic amount.

Then, it drops back to normal rate of blood flow and starts to gradually increase the longer it is exposed to the warmth.  Warm water basically improves circulation by warming up the body from within.

4. Weight Loss
While staying well hydrated is generally beneficial for weight loss, it turns out that taking it warm is the best way to consume this liquid.  In a study done by Journal of Natural Science, Biology and Medicine focused on a group of overweight women who were given large amount of warm water.  At the end of the study, it was found that women had experienced a notable decrease in appetite, weight, and body mass index.

WHY IS DRINKING COLD WATER BAD FOR YOU?
Having a glass of cold water on a hot, summer day is one of the best feelings ever! It indeed helps cool down in a matter of seconds, but it does many other things to your body at the same time. Unfortunately, those things are anything but good for you.

* Cold water constricts the blood vessels, which in turn reduces hydration

* Drinking cold water causes the body to work hard to digest food as cold liquids solidify the fats in the bloodstream

* The body expands energy when you drink cold water in order to heat it up and use it

* Cold water forms excess mucus in the respiratory system, leading to congestion and higher risk of infections like throat infection

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6 Signs That Your Liver Is Full Of Toxins And Making You Fat (And How To Stop It)

As you probably already know, the liver is an important organ as it transforms toxins into waste, which the body then removes through urine and feces. This is a rather demanding function as nowadays, our way of life is full of toxins. Unfortunately, as the time passes by, the liver can become sluggish and overwhelmed and this usually results in the inability to eliminate toxins properly. Instead, it stores them in fat cells, mostly in the belly area.

WHAT IS FATTY LIVER DISEASE?
Fatty liver disease is caused by an excess of fat in the liver. The liver is a naturally fatty organ, so there should be some fat in the liver at all times. But when the fat in the liver counts for more than 5% to 10% of the total weight of the liver, fatty liver disease results.

There are two types of fatty liver disease: Non-alcoholic fatty liver disease and alcoholic liver disease. Alcoholic liver disease is the result of overindulgence in alcoholic beverages while the non-alcoholic fatty liver disease is the result of non-alcoholic factors, like high cholesterol or genetics. The following symptoms may indicate a liver in need of detoxification. Let’s take a look:

UNEXPLAINED WEIGHT GAIN
When your liver doesn’t work 100% on removing toxins from the body, reducing calories and regular workout won’t be of much help as the body stores the unfiltered toxins in its fat cells. Moreover, as the liver is responsible for metabolizing fat, when it doesn’t function properly, fat will circulate from the gut through the bile and back to the organ.

ALLERGIES
A healthy liver creates antibodies which attack allergens. However, when its functioning decreases, the body stores those allergens. The brain responds by producing histamine, a chemical which marks the allergens for removal. Excessive buildup of histamine leads to allergy symptoms like itchiness, fogginess, and headaches.

CHRONIC FATIGUE
Toxins prevent the metabolism of muscle tissues, which results in ache and physical fatigue. With time, the tiredness can turn into moodiness, depression, and angry outbursts.

EXCESSIVE SWEATING
When the liver gets overworked, its functioning reduces and the liver becomes hot. Hence, as it is a big organ, it transfers the heat to the rest of the body and tries to cool itself through excessive sweating.

ACNE WON’T GO AWAY
The toxins in the liver can cause hormonal imbalances which in turn cause acne. If this skin issue is caused by a sluggish liver, there is no external cleansing that will treat it until the liver’s functioning is improved.

BAD BREATH
If your oral health and hygiene are good, but you still suffer from a bad breath, you might have a problem with your liver. Consult your physician to be certain.

WAYS TO GET RID OF LIVER DISEASE
Fatty liver disease can be reversed and eased with a proper diet. These two recipes are delicious and nutritious ways to reverse the effects of a fatty liver. Foods like dandelion root, bananas, sweet potatoes, liver, and ginger root can all help ease and reverse the effects of a fatty liver disease.
Make a breakfast smoothie with bananas, ginger and dandelion root to combat the effects of this disease.
Chop one banana and blend with one cup of Greek yogurt, crushed ginger root, two tablespoons peanut butter and one teaspoon of dandelion root. Blend and serve immediately. Mix and match your favorite ingredients and incorporate into your diet one-to-two times a day.

We hope you enjoyed this article and it will help you to improve your life and be a healthier person. Please send us a message and let us know.

Recreation is an essential service for Health and Wellness.

"Recreation Activities is the foundation of care, and every event, encounter, or exchange with an individual is an activity."

"People will forget what you said, people will forget what you did, but they will never forget how you made them feel..."

"The word recreation really is a very beautiful word. It is defined in the dictionary as the process of giving new life to something, of refreshing something, or restoring something. This something, of course, is the whole person.

FUNCTIONAL INTERVENTION: to maintain and/or improve functional abilities, enhance well-being and facilitate independence.

LEISURE EDUCATION: to teach or enhance recreation skills and attitudes that can be used throughout life.

RECREATION PARTICIPATION: to promote health and growth.

Recreation services and leisure experiences help people with physical, cognitive, social or emotional limitations make the most of their lives.

RECREATION IS…
* Empowering
* Dynamic
* Treatment, Education & Purposeful Recreation
* Fun
* For People with Unique Leisure Needs
* About Quality of Life
* Facilitating Leisure Lifestyles
* Practiced by Recreation Professionals
* About Mind, Body, and Spirit
* Important to Know About

THE ADVENTURE OF SURPRISE GHANA

it a recreational activities that focus on Fitness Health, Travelling, Informative Programs, Facilitating Opportunities, Interactive and a Dynamic Program of Social Event.

It a Life Experience.... 

Package by Reindz Star Concepts and Charlotte Club House. 

WORKOUT SAFETY TIPS FOR EARLY MORNING EXERCISE

If you’re going to be doing your workouts first thing in the morning, it is extra important that you pay attention to these safety tips.

Getting in regular workouts is one of the most important things that you can be doing to improve your health and fitness level.

That’s why more and more people who are adopting the caveman lifestyle with their eating habits are turning to early morning workouts to make sure they get physical activity into place.
When you do your workouts first thing in the morning, there’s less of a chance that something else is going to crowd them out of your day.

PERFORM A LONGER WARM-UP
Early morning workouts should start with an extended warm-up. Take at least 15 minutes to get the blood flowing throughout the body in preparation for exercise.
Those who rush through their warm-ups are far more likely to experience injuries when their ligaments are still tight and stiff and have a greater chance of being strained or torn. Although a longer warm-up takes a bit more time, it will be well worth it in the end.

TAKE CARE OF PRE-WORKOUT NUTRITION
Many people postpone having breakfast until after their morning workout is done; eating is the last thing on their mind when getting out of bed. But in fact, fueling up is recommended before performing any type of intense physical activity.
Have some lean protein and a piece of fruit before starting your routine. This will give your body the nutrients it needs. A couple hundred calories is sufficient, and it only takes a few minutes to get it in..

ADD WARM-UP WEIGHT LIFTING SETS
Another aspect to include in your early morning workout session is some warm-up weight lifting. Rather than jumping right into the usual weight lifting exercises you have scheduled, include one warm-up set performed with a lighter weight.
This will ensure that you’re muscles are ready for the contractions that they’ll be doing and that you can lift the most weight possible when it comes time to doing your set.

Start Exercise, Stay Healthy
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7 TIPS TO HELP YOU START A MORNING EXERCISE ROUTINE

The solution that works best for me is exercising in the morning. I know, with work schedules and other commitments, this might be difficult for some. However, if the only thing holding you back is a warm bed and sweet dreams then creating a morning exercise routine is within reach – you just need to form the habit.

I recommend exercising in the morning for two reasons. First, it gets exercise out of the way before a million excuses start to form and, quite frankly, before I shower. Once I shower and start my day I will not be working up a sweat. Regardless, I can’t even tell you the number of times I would plan to exercise after work. Then 5:00pm would hit and I would be too tired to even think about getting in a workout. Not to mention, I needed to get home and feed my family. By the time all the nightly activities were done it was time to pass out. Therefore, if I don’t exercise in the morning it won’t happen at all. The only excuse that keeps me from getting on my treadmill is waking up late. In my opinion, this is a much easier fix than trying to find an hour or two in the middle of the day or at night.

The second reason I like to exercise in the morning is it starts my day on a positive note. I use that time to think about life, solve problems, and just be in solitude. That one-hour of exercise helps me stay focused and energized throughout the entire day. Feeling productive and accomplished is a priority for me. I need that. When I start my day with exercise I feel productive, accomplished, and ready to take on the world – all by 7:00am!

If you think exercising in the morning could benefit you then here are 7 tips that can help you start a morning exercise routine.

#1 Pick a realistic time
It is often tempting to set my alarm clock for 4:30am so I can have my workout and shower done by 6:00am. However, that is not realistic or sustainable for me. Trust me I have tried many times. A time I can stick with is 5:30am. This allows me to get the proper amount of sleep and still enough time for a solid workout. If you pick a time that you can never stick with then you will find it very difficult to create a routine and habit around that.
Once you pick a early morning time to exercise then protect that time. It is easy to get off track doing other things. However, if you decide 6:30am – 7:30am is exercise time then make sure nothing else takes priority.

#2 Get a good night sleep
This goes along with the first tip. If you go to bed at midnight not only will it be difficult to wake up at 5:30am it will be even harder to find the energy for a quality workout. We need at least 7-9 hours of sleep to function at our best. I know we all think we are superhuman and can survive on much less. However, we are looking to thrive, not just survive, so we need our sleep. My goal bedtime is 10:30pm. Any later and I will struggle waking up in the morning.

#3 Put out clothes, sneakers, and earbuds the night before
This is huge! Trust me the last thing you want to do after waking up is search around for all your work out gear. The number of times I went back to bed because I could not find my ear buds is embarrassing. Having your workout gear ready the night before will put you 10 steps ahead come the morning.
Also, plan to get into your workout clothes and put your sneakers on as soon as you wake up. This lets your mind know you are getting ready for a solid sweaty workout!

#4 Plan out your exercise routine ahead of time
Wake up each morning with an exercise plan. What exercises are you going to do? How long? Are you going to switch up exercises on certain days? Having an exercise plan helps you getting started and stay focused on your workout. However, don’t feel like you need to do an iron man workout every day. Even a little exercise is better than no exercise so do what can. The point is know what those exercises are going to be.

#5 Give yourself a few minutes to wake up
In the past, I would wake up and immediately drag myself down to my basement to exercise. I was barely coherent and many times this caused my workouts to be mediocre at best. When I gave myself 10 minutes to wake up I became more alert and ready to exercise. During that 10 minutes I will drink water, stretch, and start listening to my music. I know this seems very basic but it is these simple tips that have shown some of the biggest results for me.

#6 Put together a motivating play list
The right music is essential to staying motivated during a workout – at least it is for me. When I have high energy motivating music playing I can run 30 minutes without thinking twice about. I highly recommend taking the time to put together a playlist specifically to listen too when exercising.

#7 Exercise often
Whenever you are forming a new exercise habit the key is to do it often (at least 4-5 days) and for a long period of time (3-4 weeks). If you exercise sporadically it will always feel like you are starting from the beginning. Challenge yourself to stick with it.
When you begin waking up early to exercise it will be hard – very hard. You won’t want to do it and will probably have to push yourself a bit. However, after a few days it will get easier. Then after a week or so you will wake up before the alarm goes off and look forward to exercising. After a few weeks it will become second nature – exercising in the morning will become a habit. Once you form the habit you don’t need to be as strict. However, in my experience, keeping exercising consistent will help sustain your exercise habit.

I say this all the time…IT NEVER GETS EASIER YOU ONLY GET BETTER! Keep that in mind when things feel impossible or out of reach. You can do this!

Have a wonderful day!
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7 AMAZING BENEFITS OF DRINKING WATER FIRST THING IN THE MORNING!

DEAL WITH A HEADACHE
The human brain is made up of 85% water. So, if there is the absence of enough water in the brain, it can lead to serious headaches. You can drink water in the morning to stop these aches.

IT REHYDRATE YOUR BODY
When you wake up after a sleep marathon, your body will be dehydrated. No matter the amount of water you drank the previous day, your body will still lack water in the morning.

EASE MENSTRUAL PAIN
Every month, women suffer from cramps which can sometimes be unbearable. Drinking water helps to reduce the water retention in the vagina which causes cramps thus easing the pain.

REDUCE ARTHRITIS
Your joints are filled out with fluid that can increase or decrease depending on your water intake. This fluid also reduces due to tough activities and ageing. Drinking water in the morning helps your body to restore fluid so that your joints can move freely.

BOOST YOUR KIDNEY HEALTH
A kidney stone is a hard, crystalline mineral material formed within the kidney or urinary tract. Kidney stones are a common cause of blood in the urine and often severe pain in the abdomen. You can tackle kidney stone by downing lots of water, especially in the morning.

IT’S ABSOLUTELY REFRESHING
Gulping water after you wake up in the morning is absolutely refreshing and makes you feel good.

GET RID OF UNUSABLE TOXINS
Water can assist in flushing toxins (a toxin is anything that damages the body) out of your body. This is because while you are asleep your body cleans itself, restores lost energy and balances hormones. After the cleanup, toxins and other waste materials will be released and wait to be flushed out. So, to clear these toxins, you should drink water in the morning.

Have a wonderful day!

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