active@stAte active@stAte active@stAte ARKANSAS STATE UNIVERSITY DEPARTMENT OF WELLNESS AND HEALTH PROMOTION Promoting Health and Wellness to the ASU Community VOLUME OCTOBER 2012 35 IN THIS ISSUE Articles coving various Breast Cancer Topics Interview with Breast Cancer Survivor, Debra Walden Revised Group Exercise Schedule Fall into Motion Update Heart and Sole Recap New Recipe For questions, comments, or suggestions, please contact Lauren Matheson at [email protected] or 972-3974 Breast Cancer Breast Cancer Breast Cancer Awareness Month Awareness Month Awareness Month It’s Breast Cancer Awareness Month, and within this article you will find techniques for early detection, education, the cause, diagnosis, treatment, and support for survivors. UPCOMING EVENTS Oct. 5th Go Pink for the Cure—Statewide Wear Pink Day Oct. 9th Campus Wide Wear Pink Day Oct. 20th Susan G. Komen Race for the Cure—Little Rock Oct. 27th Susan G. Komen Race for the Cure—Memphis New Topic on ASU Wellness Radio Nov. 1st HR Benefits Fair Like us on Facebook! For articles, updates, and more, check us out at: http://www.facebook.com/ASUWHP
Transcript
active@stAteactive@stAteactive@stAte ARKANSAS STATE
UNIVERSITY
DEPARTMENT OF WELLNESS AND
HEALTH PROMOTION
Promoting Health and Wellness to the ASU Community
V O L U M E
O C T O B E R
2 0 1 2
35
IN THIS ISSUE
Articles coving various Breast Cancer Topics
Interview with Breast Cancer Survivor, Debra Walden
Revised Group Exercise Schedule
Fall into Motion Update
Heart and Sole Recap
New Recipe
For questions, comments, or suggestions, please contact
Breast CancerBreast CancerBreast Cancer Awareness MonthAwareness MonthAwareness Month
It’s Breast Cancer Awareness Month, and within this article you will find techniques for early detection, education, the
cause, diagnosis, treatment, and support for survivors.
UPCOMING EVENTS
Oct. 5th Go Pink for the Cure—Statewide Wear Pink Day
Oct. 9th Campus Wide Wear Pink Day
Oct. 20th Susan G. Komen Race for the Cure—Little Rock
Oct. 27th Susan G. Komen Race for the Cure—Memphis
New Topic on ASU Wellness Radio
Nov. 1st HR Benefits Fair
Like us on Facebook! For articles, updates, and more, check us out at:
http://www.facebook.com/ASUWHP
Breast Cancer: Breast Cancer: Breast Cancer:
What You Need to KnowWhat You Need to KnowWhat You Need to Know Risk Factors:
Age: Half of all women diagnosed are over age 65
Weight: Being obese or overweight
Diet and Lifestyle: Lack of physical activity, a diet high in saturated fat, and alcohol intake of more than 2 drinks per day
Menstrual and Reproductive History: Early menstruation or late menopause, having your first child and an older age or not having given birth, or taking birth control pills for over 10 years if you are under the age of 35
Family or Personal History: A family history of breast cancer, particularly a mother, sister, or a personal history or breast cancer of benign (non-cancer) breast disease.
Medical and Other Factors: Dense breast tissue (indicated by mammogram), past radiation history to breast or chest area. History of hormone treatments—such as estrogen or progesterone, or gene changes—including BRCA1, BRCA2, and others
Signs and Symptoms:
Nipple tenderness or a lump or thickening in or near the breast or underarm area
Change in skin texture or an enlargement of pores in the skin of the breast (some describe this as the appearance of an orange peel)
A lump in the breast (all lumps should be examined by a doctor, but it does not mean it is cancerous)
Any unexplained change in the size or shape of the breast
Dimpling anywhere on the breast
Unexplained swelling/shrinkage (especially on one of the breast)
Recent asymmetry of the breasts
Nipple that is turned slightly inward or inverted
Skin of the breast, areola, or nipple that becomes scaly, red, or swollen
Although breast cancer is mostly associated with women, men are at risk and diagnosed with breast cancer, as well.
Risk factors for males include older age, estrogen exposure (as in drugs, sex change, or hormone therapy used for prostate cancer), family history of breast cancer, Klinefelter’s syndrome (developed in boys who have more than one copy of the X chromosome—causes a greater production of estrogen), liver disease, obesity, and radiation exposure.
Symptoms of male breast cancer include a painless lump or thickening in the breast tissue; changes to skin covering breast, such as dimpling, puckering, redness or scaling; changes to the nipple, such as redness or scaling, or nipple turning inward; discharge from the nipple
Testing is similar to female breast cancer. Men can have a clinical examination, mammogram, ultrasound, or cell testing. Notify your doctor if you notice any changes.
Male Breast CancerMale Breast CancerMale Breast Cancer
Causes and Types of Breast CancerCauses and Types of Breast CancerCauses and Types of Breast Cancer
Sources: www.mayoclinic.com/health/breast-cancer
Breast cancer is cancer that develops in the cells of the breast. There are numerous types of breast cancer, but cancer that begins in the milk ducts (ductal carcinoma) is the most common type.
Causes: Doctors know that breast cancer occurs when some breast cells begin growing abnormally. These cells divide more rapidly than healthy cells do. The accumulating cells form a tumor that may spread (metastasize) through your breast, to your lymph nodes or to other parts of your body. Researchers have identified things that can increase your risk of breast cancer. But it's not clear why some people who have no risk factors develop cancer, yet other people with risk factors never do. It's likely that breast cancer is caused by a complex interaction of your genetic makeup and your environment. Inherited breast cancer Doctors estimate that only 5 to 10 percent of breast cancers are linked to gene mutations passed through generations of a family. A number of inherited defective genes that can increase the likelihood of breast cancer have been identified. The most common are breast cancer gene 1 (BRCA1) and breast cancer gene 2 (BRCA2), both of which increase the risk of both breast and ovarian cancer. If you have a strong family history of breast cancer or other cancers, blood tests may help identify defective BRCA or other genes that are being passed through your family. Consider asking your doctor for a referral to a genetic counselor, who can review your family health history. A genetic counselor can also discuss the benefits, risks and limitations of genetic testing with you. It's important to remember that the genetic tests help to identify a high-risk individual or family, but they don't definitively predict who will or will not get breast cancer.
Types:
Determining the type of breast cancer you have once you’ve been diagnosed helps your doctor determine the best treatment to undergo. Noninvasive (in situ) breast cancer. In situ breast cancer refers to cancer in which the cells have remained within their place of origin — they haven't spread to breast tissue around the duct or lobule. One type of noninvasive cancer called ductal carcinoma in situ (DCIS) is considered a precancerous lesion. This means that if it were left in the body, DCIS could eventually develop into an invasive cancer. Another
type of noninvasive cancer called lobular carcinoma in situ (LCIS) isn't considered precancerous because it won't eventually evolve into invasive cancer. LCIS does, however, increase the risk of cancer in both breasts. Invasive breast cancer. Invasive (infiltrating) breast cancers spread outside the membrane that lines a duct or lobule, invading the surrounding tissues. The cancer cells can then travel to other parts of your body, such as the lymph nodes. If your breast cancer is stage I, II, III or IV, you have invasive breast cancer. Milk ducts. Ductal carcinoma is the most common type of breast cancer. This type of cancer forms in the lining of a milk duct within your breast. The ducts carry breast milk from the lobules, where it's made, to the nipple. Milk-producing lobules. Lobular carcinoma starts in the lobules of the breast, where breast milk is produced. The lobules are connected to the ducts, which carry breast milk to the nipple. Connective tissues. Rarely breast cancer can begin in the connective tissue that's made up of muscles, fat and blood vessels. Cancer that begins in the connective tissue is called sarcoma. Examples of sarcomas that can occur in the breast include phyllodes tumor and angiosarcoma. Estrogen receptor (ER) positive. This type of breast cancer is sensitive to estrogen. Progesterone receptor (PR) positive. This type of breast cancer is sensitive to progesterone. Hormone receptor (HR) negative. This type of cancer doesn't have hormone receptors, so it won't be affected by treatments aimed at blocking hormones in the body.
Breast Cancer Gene:
The BRCA gene test is a blood test that uses DNA analysis to identify harmful changes (mutations) in either one of the two breast cancer susceptibility genes — BRCA1 and BRCA2. Women who have inherited mutations in these genes face a much higher risk of developing breast cancer and ovarian cancer compared with the general population. The BRCA gene test is offered only to people who are likely to have an inherited mutation, based on personal or family history, or who have specific types of breast cancer. The BRCA gene test isn't routinely performed on women at average risk of breast and ovarian cancers.
Early DetectionEarly DetectionEarly Detection
Source: www.nationalbreastcancer.org
An Early Detection Plan enables you to be proactive about your health by reminding you to perform routine breast self-exams and to schedule clinical breast exams and mammograms, depending on your
age and health history. Through the National Breast Cancer Foundation’s Early Detection Plan, you can select the reminder options that work best for you, including email alerts, calendar reminders, text
messages or downloading a PDF of your plan.
Who? What? Where? When? Why?
1. Who? The National Breast Cancer Foundation can help you start your own early detection plan. You can contact them through their website at www.nationalbreastcancer.org
2. What? An early detection plan can take the form of self-exams, clinical breast exams, or mammograms.
3. When? Start today! It’s important that women learn how to recognize signs and symptoms for breast cancer. Start your early detection plan today so that you can learn the facts.
4. Where? Start with your doctor. Schedule an exam (if you haven’t done so already) and ask him how to perform self examinations. He will be happy to help and pleased to know that you care! After that, you can do your own examinations in the comfort of your home.
5. Why? By creating an early detection plan, you will increase your chances of detecting breast cancer in its early stages.
How To: Breast Self Examination
In the Shower: Fingers flat, move gently over every part of each breast. Use your right hand to examine the left breast, left hand for the right breast. Check for any lump, hard knot, or thickening. Carefully observe any changes in your breasts.
Before a Mirror: Inspect your breasts with your arms at your sides. Next, raise your arms high overhead. Look for any changes in the contour of each breast, a swelling, a dimpling of the skin, or changes in the nipples. Then rest your palms on your hips and press firmly to flex your chest muscles. Left and right breasts will not exactly match—few women's breasts do.
Lying Down: Place a pillow under your right shoulder and put your right arm behind your head. With the fingers of your left hand flat, press your right breast gently in small circular motions, moving vertically or in a circular pattern covering the entire breast. Use light, medium, and firm pressure. Squeeze the nipple; check for discharge and lumps. Repeat these steps for your left breast.
One in eight women will be diagnosed with breast cancer in their lifetime
Over 200,000 women will be diagnosed with breast cancer this year
When breast cancer is detected early (localized stage), the 5-year survival rate in 98%
Over 30% of women are diagnosed after breast cancer has spread beyond the localized stage
Debra Walden is a breast cancer survivor who works in the College of Nursing and Health
Professions here at Arkansas State University.
1. Do you have a family history of breast cancer?
DW: My maternal grandmother. However, I was tested to see if I had the BRCA (breast cancer gene) and the results were negative.
2. Did you always do routine self-breast exams?
DW: No—I was sporadic with my testing. I did notice the change in my breast, though, and followed up with a doctor’s appointment.
3. When and how did you detect that you had breast cancer?
DW: I was 42 when I noticed a change in my breast. It was a discharge. I went to the doctor following that. It was at the age of 48 when I was diagnosed for having breast cancer.
4. What treatment was taken in order to overcome breast cancer?
DW: I began annual mammograms at the age of 42, when I discovered the change. After being diagnosed at 48, I underwent breast sparing, lumpectomy, chemotherapy for 4 months, and 1 month of radiation.
5. What advice would you give to those who have a family history or have recently been
diagnosed with breast cancer?
DW: For those who are diagnosed with breast cancer, I’d recommend finding a breast oncologist. There are some in Memphis and Little Rock. I went through an oncologist in LR. A general surgeon may not be updated on the latest technology or information. I saw three doctors before I made a decision. As for family history, I have two daughters who will start annual mammograms early. It is also important to inform your doctor about your family history. Also, you need to be cautious—watch weight, do self-exams, watch your alcohol consumption (mostly brown alcohols), and make wise dietary choices.
6. Anything else you would like to add?
DW: It is a different age for breast cancer. My grandmother was 48 when she discovered she had breast cancer and back then it was embarrassing to talk about, even with your doctor. Don’t be afraid to aggressively pursue your plan of care to return to health.
Governor Mike Beebe has declared
October 5th as Go Pink For the Cure
Day to raise awareness for the fight
against breast cancer.
ASU Wellness and Health Promotion Group Exercise Schedule
Fall 2012
TIME Monday Tuesday Wednesday Thursday Friday
10:30am 10:45 am
Walk Warriors begins 9/24
Walk Warriors begins 9/24
Walk Warriors begins 9/24
Walk Warriors begins 9/24
Walk Warriors begins 9/24
11:00am 11:45am
Circuit Training
Circuit
Training
Circuit Training
12:00pm 12:45am
Water Aerobics
Water Aerobics
Water Aerobics
12:15pm 12:45pm
Core Training
Pilates
12:15pm 1:00pm
YOGA YOGA YOGA
2:30pm 2:45 pm
Walk Warriors begins 9/24
Walk Warriors begins 9/24
4:00pm 4:45pm
Desk to 5k
begins 9/24
Desk to 5k
begins 9/24
Desk to 5k
begins 9/24
5:15pm 6:00pm
Cardio Sculpt Zumba Cardio Sculpt Zumba
5:15pm 6:00pm
Water
Aerobics
Water Aerobics
5:20pm 6:00pm
Desk to 5k
begins 10/2
Desk to 5k
begins 10/2
Classes will begin on the first day of the fall semester, unless otherwise noted.
All highlighted classes are held in the HPESS building on the 3rd floor Dance Studio
Circuit Training Classes will be held in the Fitness Room on the 1st Floor
Yoga classes will be held on the 1st floor in the Gymnastics Room (112)
Desk to 5k will meet in 1st floor lobby area of the HPESS building.
Walk Warriors will meet at the Fountain
fall into
Top Ten
As of Week 2
1) Susan Roehrig – 2540 points
2) Diana Williams – 1710 points
3) Jennifer Bouldin – 1360 points
4) Laura Surdyk – 1220 points
5) Stacy Walz – 1085 points
6) Melodie Philhours – 1050 points
7) Lina Owens – 995 points
8) Tracy Woodruff – 895 points
9) Charles Hicks – 325 points
10) Cynthia Miller – 300 points
Keep up the good work!
TIP: You can earn 50 points each time you attend a Walk Warriors class!
A S U D e p a r t m e n t o f W e l l n e s s a n d H e a l t h P r o m o t i o n
Personal Training Program
Now is the time to take your health and wellness to the
next level. The Department of Wellness and Health
Promotion is now offering Personal Training. You will
have the opportunity to set goals, find your starting
point through physical fitness testing, receive an
individualized exercise program, and work one on one
with our staff.
Don’t wait... There are limited spaces available. This is
a first come first serve opportunity. There will be a
waiting list if needed, and when a trainer opens up, the
next client will be called to start their program.
FREE Fitness Assessment with purchase of any package
Individual Packages
1. FA and 1 Session $20.00
2. FA and 3 Sessions $30.00
3. FA and 5 Sessions $45.00
4. FA and 8 Sessions $75.00
5. FA and 12 Sessions $100.00
6. FA and 16 Sessions $150.00
Buddy Packages
1. FA and 3 Sessions $55.00
2. FA and 5 Sessions $65.00
3. FA and 8 Sessions $90.00
4. FA and 12 Sessions $120.00
5. FA and 16 Sessions $200.00
The Department of Wellness and Health Promotion Team participated in the Heart & Sole Corporate Walk on September 29th. Overall, the team raised $745.00 to benefit Cardiology Community Health Foundation! This year’s fundraising efforts went towards CCHF’s AED placement program, which provides automated external def ibr i l la tors to var ious organizations and locations in Northeast Arkansas. Our team would like to send out a huge Thank You to all of those who helped us support this cause!
2012 ASU Wellness and Health Promotion Corporate Walk Team
R to L: Christie Ollis, Lauren Matheson, Savannah Harrington.
Not Pictured: Lillie Fears, Robin Hicks, Stacy Walz.
Congratulations to team member Stacy Walz on completing
her first half-marathon!
ASU Wellness Radio on KASU 91.9 FM Streaming LIVE on kasu.org. Listen in for all the Hot Topics in Wellness Today. Each month will consist of a new Wellness topic.
Special guests will be interviewed along with the discussion on the topic.
September Topics: Breast Cancer Awareness
Listen on Wednesdays @ 4:44pm and Saturdays @ 8:34am
You won’t want to miss it!!!
HPESS Workout Hours
Fitness Room
Monday - Thursday…………………………………...7:00am - 7:00pm
Friday…………………………….…………..……..…..7:00am - 5:00pm
Free Weight Room
Monday - Thursday……………….………….……..11:00am - 7:00pm
Friday……………………………………….…………11:00am - 5:00pm
Ingredients:
1 tbsp. butter 2 large red onions, halved lengthwise & thinly sliced 1 red/green bell pepper, thinly sliced 1/2 tsp. dried sage 1/2 tsp. oregano 1 beef flank steak, 1 1/4 to1 1/2 lb 1/2 tsp. salt 1 tbsp. freshly ground black pepper 4 7-8 in wheat tortillas, warmed 1 15 ounce can black beans, rinsed and drained, warmed
Directions: 1. Melt butter in skillet over medium heat, add
onions, cover and cook, stir occasionally until tender, about 7 minutes. Add bell pepper, sage, and oregano. Stir consistently until onions are golden and peppers are crisp—4-5 minutes (medium-high heat).
2. Preheat grill pan over medium-high heat. Trim fat from steaks; score on both sides by making shallow cuts an 1-inch intervals in diamond pattern. Rub salt and pepper. Cook at desired length on both sides.
3. To serve, cut steak into strips and top with onion and pepper mix with tortilla. Serve black beans on the side.
Source: http://www.fitnessmagazine.com
October RecipeOctober RecipeOctober Recipe
Flank Steak with Flank Steak with Flank Steak with
Thank you for taking a few moments of your time to read the Wellness and Health Promotion Newsletter. If you have any questions regarding information, programs, or events within the newsletter, do not hesitate to ask.
