Susan G. Komen Race for the Cure turns downtown Miami pink

Thousands responded early Saturday morning in downtown Miami to a call to support Susan G. Komen, the world’s leading organization fighting breast cancer in South Florida. 

City of Miami police officers closed streets to allow runners and walkers in the downtown Miami and Brickell areas to complete the organization’s annual 5K event. 

The organization’s “More Than Pink” campaign funds research, community health and advocacy programs. 

October is Breast Cancer Awareness month, also known as National Breast Cancer Awareness Month. The health campaign is an effort to increase awarenes of the disease affecting one in eight women.

According to the American Cancer Society the increased awareness and treatment improvements have dropped the risk of women dying from breast cancer to about 38 percent between the late 1980s and 2014. This translates into about 297,300 fewer deaths. 

Breast cancer remains the second leading cause of cancer death in women. Only lung cancer kills more women each year, according to the American Cancer Society. There remain large gaps in mortality with African-American women having 42 percent higher death rates compared to white women.

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Here is how to do a breast self-exam in 10 steps

By performing a breast self-exam at least once a month, women with and without breast implants will become more familiar with their tissue and appearance, so that if changes occur they will be able to notice them faster and act swiftly. 

Doctors believe seven to 10 days after a menstrual period is an ideal time to perform a self-exam, because the tissue is less lumpy. Pay attention and don’t rush through the process. This process doesn’t replace a clinical breast exam or a mammogram. 

Here is how to do a self-exam in 10 steps:

1. Stand naked in front of a mirror with your arms on your sides and turn from side to side. You are looking for changes in shape, skin texture and color in both breasts and nipples. 

2. Place your hands on your waist and turn from side to side again. 

3. Clasp your hands together in front of you and tighten the chest muscles. Repeat this with your hands above your head and turn from side to side. 

4. Place your hands at your waist and bow while facing the mirror, while paying attention to any changes in shape. 

5. While applying cream, touch your collarbone, and the areas above and below the collarbone. You will be searching for any lumps or thickening. 

6. Place your right arm at your side and with your left hand check the under arm area with the tips of your fingers. Change sides and pay attention to any changes or lumps. 

7. Lay down, raise your right arm and with your left fingers check your armpit. Change sides and pay attention to any changes or lumps.  

8. Place a pillow under your left shoulder, bend your left arm behind your head and reach with your hand to check your left breast for lumps or changes. Change sides. 

9. Use the tips of your fingers to make circular motions on the breast tissue.

10. Move your hand in straight rows to cover all of the breast tissue from the collarbone to the bra line on both sides. 

 

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Apps help women aiming to reduce risk of breast cancer to exercise regularly

Exercising regularly at a moderate or intense level for four to seven hours per week may reduce some women’s breast cancer risk, according to The American Cancer Society. 

Studies show exercise consumes and controls blood sugar and limits blood levels of insulin growth factor, a hormone that can affect how breast cells grow and behave. 

Here is a list of apps that can help women adopt the habit to exercise regularly:

1. Couch to 5K: The app’s program promises that if you spend 30 minutes, three times a week, for nine weeks, you will be able to run your first 5 K.  Cost: About $3. Download here: iTunes | Google Play

2. Charity Miles: This app helps users to “move with purpose” and “earn money for charity.” Cost. Free. Download here: iTunes | Google Play

3. Nike Training Club:  This app offers 160 workouts and challenges. Cost: Free. Download here: iTunes | Google Play

4. My Asics: This app helps users set up a training schedule that adjusts to a goal. Cost: . Download here: iTunes | Google Play

5. Aaptiv: This app offers audio workout classes for your treadmill, bicycle or elliptical workouts. Cost: About $10 a month. Download here: iTunes | Google Play

6. My Fitness Pal: This app helps users keep track of both diet and exercise with a calorie counter.   Cost: Free. Download here: iTunes | Google Play

7. Pact: This app sets up a financial incentive by joining a community that will make a weekly pact and those who achieve goals win. The food log pact involved My Fitness Pal. Cost: Free. Download here: iTunes | Google Play

8. Sworkit: This app offers workout routines depending on your goals. Cost: There is a 7-day free trial. $5 per month or $40 per year. Download here: iTunes | Google Play

9. Fitbit: This app works with or without a physical tracker. With input data on diet, it can help you track steps and calculate calories burned. Cost: Free. Download here: iTunes | Google Play

10. Vida: This app has a system that matches you with a coach to communicate with regularly over phone or video. It doesn’t work for everybody, but the user comments are mostly positive. Cost: About $70 a month, $180 for 3 months or $600 a year. Download here: iTunes | Google Play

 

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Apps help women maintain healthy diet to help them reduce risk of breast cancer

There isn’t a food or diet proven to prevent breast cancer, but obesity does increase the risk of diagnosis, so desserts and sugar-sweetened beverages should be limited, according to The American Cancer Society. 

The immune system may help to fight cancer, but it isn’t enough to get rid of cancer altogether. As a complementary strategy, experts recommend eating mostly vegetables, fruits and whole grains, which have lower fat content and higher fiber.

Here is a list of 10 apps to help you improve your diet:

1. Thrive Market, a Costco company, offers budget-friendly wholesale prices to organic and healthy options. Cost: Free.  Download here: iTunes | Google Play

2. ShopWell allows users to scan items to assess how healthy it will be for you. Cost: Free.  Download here: iTunes | Google Play

3. Is My Food Safe?: It helps users manage expiration dates, safe temperatures and other food safety tips. Cost: Free.  Download here: iTunes | Google Play

4. Healthy Out: This app helps users find low carb options in restaurants across the country. Cost:  .  Download here: iTunes | Google Play

5. Lifesum: This app helps users track habits and provide regular tips depending on the personal goals recorded. Cost:  .  Download here: iTunes | Google Play

6. FatSecret has a food diary that includes pictures and bar code scanning features. Cost: Free.  Download here: iTunes | Google Play

7. YAZIO offers a calorie counter and trackers for blood pressure and blood sugar. Cost Free.  Download here: iTunes | Google Play

8. My Diet Coach has an avatar, reminders, a diet diary, challenges, rewards and reminders. Cost: about $5.  Download here: iTunes | Google Play

9. Water Your Body helps you track water consumption and target. Cost: Free.  Download here: Google Play

10. iDrated helps you track water consumption and target. Cost: Free.  Download here: iTunes 

 

QUICK LESSON :John Hopkins lists the following foods as containing “cancer-fighting” phytochemicals: 

Vegetables:  Broccoli sprouts, mustard, horseradish, tomatoes, garlic, green tea, and onions. 

Fruits: Most fruits, especially the dark yellow, orange and green. 

 

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Apps help women maintain healthy diet to help them reduce risk of breast cancer

There isn’t a food or diet proven to prevent breast cancer, but obesity does increase the risk of diagnosis, so desserts and sugar-sweetened beverages should be limited, according to The American Cancer Society. 

The immune system may help to fight cancer, but it isn’t enough to get rid of cancer altogether. As a complementary strategy, experts recommend eating mostly vegetables, fruits and whole grains, which have lower fat content and higher fiber.

Here is a list of 10 apps to help you improve your diet:

1. Thrive Market, a Costco company, offers budget-friendly wholesale prices to organic and healthy options. Cost: Free.  Download here: iTunes | Google Play

2. ShopWell allows users to scan items to assess how healthy it will be for you. Cost: Free.  Download here: iTunes | Google Play

3. Is My Food Safe?: It helps users manage expiration dates, safe temperatures and other food safety tips. Cost: Free.  Download here: iTunes | Google Play

4. Healthy Out: This app helps users find low carb options in restaurants across the country. Cost:  .  Download here: iTunes | Google Play

5. Lifesum: This app helps users track habits and provide regular tips depending on the personal goals recorded. Cost:  .  Download here: iTunes | Google Play

6. FatSecret has a food diary that includes pictures and bar code scanning features. Cost: Free.  Download here: iTunes | Google Play

7. YAZIO offers a calorie counter and trackers for blood pressure and blood sugar. Cost Free.  Download here: iTunes | Google Play

8. My Diet Coach has an avatar, reminders, a diet diary, challenges, rewards and reminders. Cost: about $5.  Download here: iTunes | Google Play

9. Water Your Body helps you track water consumption and target. Cost: Free.  Download here: Google Play

10. iDrated helps you track water consumption and target. Cost: Free.  Download here: iTunes 

 

QUICK LESSON :John Hopkins lists the following foods as containing “cancer-fighting” phytochemicals: 

Vegetables:  Broccoli sprouts, mustard, horseradish, tomatoes, garlic, green tea, and onions. 

Fruits: Most fruits, especially the dark yellow, orange and green. 

 

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Apps help women quit smoking to reduce risk of breast cancer

The medical consensus is that quitting smoking could reduce women’s risk of breast cancer. 

According to an American Cancer Society’s cancer prevention study the rate of new cases of invasive breast cancer was 24 percent higher in smokers than in nonsmokers. It was also 13 percent higher in former smokers than in nonsmokers. 

Here is a list of 10 apps to help you quit:

1. LIVESTRONG  My Quit Coach: The app is free and it helps users track cravings and progress, and it also connects users with a social support circle. Download here: iTunes

2. Get Rich or Die Smoking: The app is free and helps users track the money saved during smoke-free days. Download here: Google Play

3. Smoke Free: The app is free and helps users track the money saved during smoke-free days. It also tracks improvements in blood pressure and sets up missions. Download here: iTunes | Google Play

4. Quit it Lite: The app is free and it educates users on the real cost of smoking while tracking progress. Download here: iTunes

5. Quit Smoking with Andrew Johnson: The app is about $3. A clinical hypnotherapist provides audio tracks to help users deal with cravings. Download here: iTunes | Google Play

6. Quit Smoking NOW with Max Kirsten: The app is about $5. A clinical hypnotherapist provides audio tracks to help users deal with cravings. Download here: iTunes

7. Craving to Quit: The app is $25 a month. It provides a 21-day program with videos, a tracker and check-in reminders. Download here: iTunes

8. QuitNow!: The app allows users to access to a community and also helps track progress and money saved. Download here: iTunes | Google Play

9. Stop Smoking: This app provides a meditation to help users deal with cravings. It can cost between $1 to $2. Download here: iTunes 

10. Kwit: App users can shake their phone for motivational messages and track their progress. It’s free. Download here: iTunes

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