health care information

Age is likely the most important overall factor associated with breast cancer risk.  Breast cancer risk increases in the older post-menopausal population.  For this reason, all breast cancer screening recommendations are based primarily on age.  Obesity, however, may be the single most preventable risk factor associated with breast cancer.  With the dramatic increase in obesity in the U.S., this may be the number one reason for a persistently high incidence in breast cancer.  Other physical factors also play some roles in breast cancer risk.  These include height, body shape, breast size, and mammographic density.  These physical factors are summarized below.

Body Weight and Breast Cancer:  A woman’s body weight does affect her risk of breast cancer but the effect is different for premenopausal and postmenopausal breast cancer.  Most studies have found that heavier women (weighing more than 175 pounds) have a lower risk of breast cancer before menopause and higher risk of breast cancer after menopause, compared to thinner women (weighing less than 130 pounds).  Since 80% of breast cancers occur after menopause, the negative effects of obesity far outweigh the beneficial effects.  The results are the same whether body weight is examined directly or if body mass index is used to adjust for the effects of height on body weight.

Body Shape and Breast Cancer:  Several human studies have found that women who carry more of their body fat on their stomach (apple shaped) have higher rates of postmenopausal breast cancer compared to women with more of their body fat around their hips (pear shaped).  This seems to be true regardless of women’s body weight.  The relationship of the location of fat on the body and premenopausal breast cancer risk has not been clearly determined

Height and Breast Cancer:  A woman’s height has been associated with breast cancer risk in many studies.  Taller women (5′ 9″ or taller) have a small increase in risk of both premenopausal and postmenopausal breast cancer compared to shorter women (5′ 3″ or shorter).  A person’s height is determined by the interaction of genetics and nutrition.  How height might affect breast cancer risk is unclear.  

Breast Size and Breast Cancer:  There is a popular belief that small breasts are at lower risk of breast cancer.  This theory has been used to explain why women with breast implants have a smaller risk of breast cancer.  However, most studies have found no association between breast size and breast cancer risk.  One study, however, did find an increase in the risk of breast cancer among lean women with larger breasts.  In this study, more than 4,000 women were grouped according to their bra size before childbirth.  Women who were lean (chest size less than 34 inches) and had larger breasts (size B, C or larger cups) were at higher risk of post menopausal breast cancer relative to women of the same chest size with an A or smaller cup size.  Women with other chest sizes had no association between breast cup size and breast cancer risk.  More studies are needed to confirm these results

Mammographic density:  Numerous epidemiological studies have shown that breast density as measured on mammograms is a significant risk factor for breast cancer.  The risk of breast cancer associated with the highest category of density has been estimated to be much greater than in the lowest density category.  Mammographic density appears to be predictive for developing invasive cancer after DCIS (ductal carcinoma in situ).  Increasing density is associated with increasing breast cancer risk in both premenopausal and postmenopausal women, with the effect persisting for ten years after mammography.  Mammographic density has also been shown to be a risk factor for breast cancer in women with a family history of the disease.  Mammographic density is probably important even in patients who are BRCA gene positive.  In fact, mammographic density may actually have a substantial heritable component.

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There is one key element that can literally mean the difference between making steady progress towards your bodybuilding and fitness goals and making no progress at all…

What I’m about to talk about is very simple, and I know you’ve heard of it before, but chances are you’re not applying it as part of your routine.

It is keeping a journal…

Now just to set the record straight, keeping a journal is not just something for giggling schoolgirls to do in their spare time. But it is one of the best tools you have available for tracking your nutrition and finding out where you can make improvements to move yourself closer towards your fitness goals.

Your nutrition journal doesn’t have to be anything fancy or complicated, just a simple notebook will do. All you need to do is each day write down what you eat and when you eat it. You can also keep track of other things like your bodyweight, bodyfat percentage, etc.

Keeping a journal gives you the data you need to figure out if you’re eating too much, or too little, eating the right foods, or the wrong foods. You can track patterns in your eating that you might not otherwise notice.

I recently read a study that showed on average, overweight people forgot approx. 50% of what they ate over the past 24 hours. They either forgot it entirely or they underestimated how much food they ate.

And I’ve also seen the opposite happen with underweight people who are struggling to gain muscular bodyweight, they often ‘underestimate’ how much they are eating and then wonder why they can’t gain weight.

By simply monitoring your food intake with a nutrition journal you’ll have more control over your results then people who try to “wing it” with their eating.

For the first week of keeping a nutrition journal I don’t want you to change a thing with your eating routine, just write down what you eat and when you eat it. But try to be as specific as possible…

For example, don’t just write down for breakfast at 7:00 am I ate “cereal and toast”. Write down what kind of cereal, how much, how many slices of toast, what you had on it, etc. and simply do this for each of your meals.

I realize that this will take some effort and it is a bit of a nuisance, but in order to develop a lean muscular physique you are going to have to keep accurate records of your nutrition. Guessing is not good enough.

After doing this for a full week, simply review your nutrition journal and ask yourself:

“Where Can I Improve My Eating To Move Closer Towards My Fitness Goals?”

It could be something as obvious as:

“I shouldn’t have eaten that double cheese burger, with large fries, and a DQ Blizzard for lunch yesterday.”

Or it could be something less obvious like:

“I need to eat more quality protein with my breakfast.”

When you keep an accurate journal of your eating like this it becomes a lot easier to pin point places where you are making mistakes and where you can improve. Just being conscious of what you are eating will automatically cause you to make better food choices.

The key with your eating is to just focus on making improvements. Don’t try to be perfect. But do get in the habit of recording your food intake, and then each week review your journal and pick 1 or 2 areas that you are going to focus on over the next week.

Stick with this week after week, and before you know it following a high quality nutrition plan that moves you closer to your physique goals will become automatic, it will just be part of your normal eating pattern.

A great recourse that I use personally when calculating out nutritional information is: http://www.calorieking.com

This website has a search function that allows you to search for virtually any food and instantly get the calories, protein, carbohydrates, fat, etc. You can even enter the portion sizes and it will automatically add up the numbers for you. It is a great tool that will make keeping your nutrition journal a lot easier.

Also, if you haven’t already done so, you should download a copy of my “Bodybuilding Nutrition Made Simple” e-Report. This e-Report outlines the basics of sound bodybuilding nutrition and has some great time saving meal preparation tips that you can use to help make following a healthy muscle building / fat burning eating plan more convenient.

You can download your copy right on my home page at: http://www.LeeHayward.com