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Breast Cancer: Separating Fact from Fiction

Written by Dr. Welsh, Published on 14 December 2016

Breast Cancer is probably the most talked-about form of cancer today. Millions upon millions of dollars are donated from regular people just like you into research that will help patients overcome breast cancer, and treatments that save lives all over the country. In spite of all the money spent on Breast Cancer Awareness, a lot of people are still woefully ill-informed about the truths of Breast Cancer, and their knowledge regarding breast cancer is largely the result of hearsay and hypotheses put forth in the past that have now become outdated. Let's talk about some of these myths now, and separate the fact from the fiction.

Fiction: Breast Cancer is Primarily Hereditary, and women are only at high risk if they have a family history of breast cancer.

Many people believe that breast cancer is for the most part a genetic condition, and that risk is carried down from parents to daughters. In reality, it is believed that only between five and ten percent of breast cancer cases are the result of genetic mutations acquired from the mother or father.

Of course, having one of these mutations can significantly increase your risk of breast cancer. For example, women that have particular BRCA mutations are eighty percent likely to experience breast cancer at some point in their lives.

Just because you have a family history doesn't mean that you are definitely going to get cancer, however. Having a daughter, sister, or mother with breast cancer, for example, doubles cancer risk. If you have two close family members with the condition, your risk increases by three times compared to average.

Out of all breast cancer cases, only around twenty to thirty percent have immediate relatives that have experienced the condition in their lives. This means that the majority of women do not experience breast cancer as a result of direct hereditary risk passed down from their relatives.

Truth: Although genetic heritage does play a role, it is not the only factor which determines breast cancer risk, and most women that get breast cancer don't express genetic predisposition.

Fiction: If someone in your family has had Breast Cancer, you will inevitably get Breast Cancer yourself.

If someone in your family has experienced Breast Cancer in the past, this is vital information that your physician needs to know. In addition to knowing that you have a history, it's also important for your physician to know how many women in your family have experienced the condition in the past. Although Breast Cancer risk increases significantly when your family has a prior history of the condition, this doesn't mean that you will definitely get breast cancer in the future.

There are ways to establish your risk, including genetic testing and counseling. One of the issues with how Breast Cancer risk is evaluated these days is that not enough women get these tests done. In fact, the percentage of women that actually receive this analysis is in the single digits! As with many other conditions, patients simply aren't open enough with their doctors, and many doctors don't readily recommend such procedures without prompting.

If your genetic evaluation says that you are at an elevated risk of Breast Cancer, this can completely change the way that your physician handles your Breast Cancer Prevention and Monitoring. For example, women at high risk benefit from earlier screening, both in the form of mammograms and MRI scanning. Breast Cancer, when caught early, has a very high rate of successful treatment, and by catching it early, it can be removed and treated before it has the chance to significantly risk your health. There are even preventative treatments available, ranging from surgery to pharmaceuticals that can be used to mitigate your breast cancer risk, dependent on your risk level.

Truth: Women with a family history shouldn't think of breast cancer as inevitable, but they should take the steps to ensure their health and safety. With proper care and screening, Breast Cancer can usually be prevented or defeated before it reaches its more dangerous stages.

Fiction: Women without a history or genetic disposition toward breast cancer have nothing they can do to mitigate their potential risk for the condition.

Some variables of Breast Cancer risk are incontrovertible. There's nothing you can do about your age, or your family history. There's nothing you can do to change when you enter puberty or reach menopause. On the other hand, there are a variety of factors that you do have the power to mitigate, and you can take an active role in your breast cancer prevention. The following are three factors to think about in particular: Activity Level, Body Composition, and Alcohol Consumption.

Activity Level - A sedentary lifestyle has been scientifically shown to increase Breast Cancer risk. Studies have shown that women that get a lot of physical activity every day have a 25% reduced breast cancer risk as compared to their counterparts that are largely sedentary. The ideal level of cardiovascular exercise in order to mitigate breast cancer risk is between 45 minutes and an hour per day, although less activity also promotes breast health. Ideally, women should undergo fairly vigorous exercise, such as swimming, cycling, or jogging. As little as 75 minutes of light cardio per week has the potential to reduce the risk of breast cancer by around 18%, however.

Body fat percentage has been strongly correlated to the risk of breast cancer in women (and men). This is even more true after Menopause. As you experience your regular periods, the ovaries are primarily responsible for the production of Estrogen, whereas adipose fat tissue produces much less. After a woman's Ovaries stop producing Estrogen at menopause, however, the body primarily relies on fat cells to produce the hormone. The amount of Estrogen that a woman produces via her body fat correlates completely with the amount of body fat she carries. Abnormally high Estrogen Levels increase breast tissue activity, which further correlates to breast cancer risk.

Alcohol Consumption - It is well documented that Alcohol suppresses Testosterone production in men by increasing the rate at which Testosterone is converted into Estrogen. Alcohol consumption also leads to an increase in breast cancer risk as well, as a result of increasing Estrogen levels in the blood stream. Specifically, each drink that a women consumes daily is associated with an increased risk of Breast Cancer of between ten and twelve percent. In addition, high levels of Alcohol consumption are also associated with other cancers such as liver, esophagus, throat, and mouth cancer.

For women that drink alcohol, the American Cancer Society suggests no more than one per day. To minimize Breast Cancer risk associated with Alcohol, it's best to not drink at all.

Truth - Lifestyle factors play a major role in cancer risk, and by improving your lifestyle, you can reduce the odds of experiencing Breast Cancer in the future.

Fiction - Injuring your breast can cause breast cancer.

Many women are under the mistaken notion that hurting one's breast can cause breast cancer. There is no evidence that bruising breast tissue can cause breast cancer. The reason that this myth first began to circulate is likely because bruising or pain in the particular area of the breast occasionally brings existing cancers to the notice of patient or physician. In these cases, the tumor has existed for awhile, but simply hasn't been noticed.

Truth - You can't get cancer from breast bruises.

Fiction - Breast Cancer is a disease which only occurs to women.

In reality, both sexes can get breast cancer. The reason why so many people think that men can't get breast cancer is because it is far more rare than female breast cancer. In fact, women get breast cancer at a rate which is a hundred times that of their male counterpart. On average, only around 2,200 men in the United States get breast cancer, whereas 230,000 women experience the disease. The mortality rates differ similarly: 400 males die each year from the condition, whereas 40,000 women die from breast cancer.

That men are not made aware of male breast cancer can be to the detriment of their health. Because they don't understand that men can get breast cancer, they frequently recognize the lumps, but simply ignore them until they become impossible to ignore, a point at which the danger of the cancer has grown dramatically and the outlook becomes far more grim.

Women have a higher incidence of breast cancer for a couple of important reasons. First, most cancers respond to progesterone and/or estrogen, feeding off of the hormones to grow. Since men don't produce nearly as much, their risk is significantly lower. Also, men have fewer breast cells than women, meaning that there are fewer possible cells to malfunction.

Truth - Although men experience breast cancer at a much lower rate, they should still see their doctor if they sense any breast tissue abnormalities.

Fiction - The ideal way to catch breast cancer is with monthly self-exams

Not too long ago, it was recommended that women give themselves monthly evaluations to check for breast lumps and other abnormalities, but this is no longer the recommended protocol of the American Cancer Society. They discovered that these examinations increased the rate of false positives while also not being all too effective at discovering real cancer. Instead, the current suggestion is simply to have knowledge of one's body, and be aware of any abnormal changes take place. The majority of women discover Breast Cancer during their normal routine, and an emphasis on awareness during routine appears to provide the best detection results.

Of course, women that are still interested in performing these monthly exams still may do so if they wish, but it is important that they learn how to perform the exams with maximum accuracy, as taught by their physician, if they wish to perform the self-exam in an optimal fashion.

If a woman feels a lump or recognizes any breast abnormalities, it is vital to talk to one's physician as soon as possible. Even if you have recently had a mammogram performed, it's still possible that the exam missed a potential cancer. It's important to not only engage in self-examination, but also to undergo Mammogram, because often, Breast Cancer tumors can be recognized before they are felt, and the earlier that Breast Cancer is treated, the more likely it can be safely removed and treated completely.

Truth - There's nothing wrong with monthly breast exams, but regular, breast awareness is more than sufficient to recognize potential breast cancer.

Fiction - Finding lumps is the only indication of Breast Cancer

All women understand that breast cancer can lead to tumors, which are referred to as lumps, but many women are unaware of other symptoms which are indicative of Breast Cancer which can be recognized, other than lumps. For example, unnatural breast discharge, scaliness and redness of the breast or nipple, pain and extreme sensitivity, dimpling, and irritation can all be signs of Breast Cancer. Some women may even experience an inversion of the nipple.

In fact, one rare but particularly dangerous type of breast cancer, known as Inflammatory Breast Cancer, is characterized by swelling, thickened skin, and redness, rather than lumps. Never assume that changes in breast health are benign or simply caused by infection. Visit a physician as soon as you can.

Truth - Lumps are the most commonly recognized symptom, but different cancers have different symptoms, and you should always take the proper precautions and make an appointment with a medical professional at the first sign of breast trouble.

Fiction - Mammograms Are Barely Worth the Time

Some women, unfortunately, have lost their faith in the effectiveness of the mammogram. In reality, mammograms are quite effective at recognizing breast cancer, with a success rate of between 80% and 90%. There's no data which can accurately reflect how Mammograms mitigate mortality risk, but there is near universal agreement that Mammograms save women's live on a regular basis. The general consensus is that when women turn forty, they should start getting yearly Mammograms.

Truth - Mammograms are an effective means to monitor for breast cancer.

Fiction - Deodorants Can Cause Breast Cancer

There are websites and emails which claim that Deodorants and Antiperspirants have the ability to cause breast cancer, by inhibiting immune function by blocking the lymph nodes. By inhibiting immune function, they supposedly increase toxin concentrations in the breast tissue There is next to no evidence that suggests that this is even a possibility.

One major study surveyed whether women with and without breast cancer used deodorant, in an attempt to see if there was any correlation with the use of such products and breast cancer. No significant connection was found. Shaving also had no notable impact on breast cancer rate.

Truth - Antiperspirants have absolutely zero noted connection with Breast Cancer.


How Safe is MSG?

Written by Dr. Welsh, Published on 01 December 2016

How Safe is MSG?

Monosodium Glutamate, commonly abbreviated MSG, is one of the most controversial food-additives around today. Most people know MSG as the chemical that has historically been added to Chinese Restaurants to improve flavor, but it is also found in a variety of other foods. One of the ironies regarding MSG is that its use in Chinese food has declined significantly as a result of bad press, but other restaurants, especially fast food restaurants, have frequently begun to make use of the additive.

What is MSG?

Monodium Glutamate is a food-additive which is popularly used in high-volume meal production in order to boost the flavor profile of many foods. MSG activates the parts of the tongue associated with Umami, which makes foods taste meatier and more savory. Some foods contain some MSG naturally, including cheese and tomatoes. Natural MSG is what gives meats and stews a lot of their mouth feel and flavor. MSG was first isolated in 1908 by a Japanese researcher, and was first used in Eastern cuisine, which is why there is such a strong association between MSG and Chinese food.

Specifically, Monosodium Glutamate is a combination of L-glutamate, an amino acid, and a salt molecule. MSG acts as a preservative as well as a flavor-enhancer, because it stabilizes the Glutamate molecule, preserving its effect on the flavor of the food. MSG can extend the “freshness” of a soup or other food product by a year or more, which makes it very popular in packaged foods.

Unfortunately, as with any additive, MSG is often abused, as it classically has in Chinese Restaurants and other places where food is sold to the public. There is some concern that high levels of Monosodium Glutamate can have unfortunate side-effects.

Of course, much of the concern regarding MSG is anecdotal, and there is a lot of research that needs to be done in order to entirely assess the health impact of Monosodium Glutamate. There have been enough reports to the Food and Drug Administration regarding MSG that the organization recognizes a condition known as MSG Symptom Complex. The following are the symptoms of the condition:

  • Weakness

  • Nausea

  • Chest Pain

  • Heart Palpitations

  • Tingling and numbness

  • Facial Tightness or Pressure

  • Sweating

  • Flushing

  • Headache

It's important to note that, although MSG Symptom Complex is recognized, there has been no definitive connection made between the condition and the consumption of MSG itself. To date, the FDA considers Monosodium Glutamate as Generally Recognized as Safe, though many health specialists believe that there is sufficient evidence regarding the downside of MSG to warrant patients to minimize their consumption of foods known to contain MSG.

What Potentially Makes MSG Harmful?

Nutrition scientists hypothesize that if MSG does cause health issues, it could be because it leads to an increase in Glutamate in the blood stream. Glutamate, like other Amino Acids, has the ability to pass through the blood-brain barrier and influence neurological activity. It is thought that excess consumption of MSG causes Glutamate levels to increase in the brain. When levels of a particular neurotransmitter elevate to a high level, those normally productive neurotransmitters become Excitotoxins.

Neurotransmitter levels can get so high that they overstimulate neurons designed to interact with the excitotoxin, which can damage or even kill the cells. There is evidence that when Glutamate levels are too high in the brain this impacts the normal function of neurons in such a way that it can lead to the death of neurons. Of course, the main question with regard to MSG's impact on Glutamate Levels and neurological function is: How much MSG is too much? It is possible that most people never consume enough MSG for it to have a major negative impact. It's also possible that certain individuals are more sensitive to the potential negative effects of MSG.

These are factors that we simply don't have enough information to understand, but for patients concerned for their health, it would be a wise choice to limit sources of MSG in the diet. Even if MSG turns out to be relatively benign, MSG tends to be in foods that we should eat sparingly or rarely in the first place.

How to Avoid MSG

Avoiding fast food restaurants will reduce your exposure to MSG. Many casual, family, and fine dining restaurants also have foods that contain MSG. Almost all chain and franchise restaurants have online menus which can show you MSG Levels in their food. Use this data to your advantage. The two types of restaurant that commonly abuse MSG are Fast Food Restaurants and All You Can Eat Buffets.

You can also limit your intake of MSG through conscientious shopping and by avoiding certain processed foods such as canned soup without checking the label first. Other foods that commonly contain Monosodium Glutamate as an ingredient are salad dressings, pasta sauce, barbecue sauce, crunchy snacks, commercial stock, and canned foods.

MSG is often used to create a sensation that the food that you are eating is more filling and more satisfying, in order to mask the fact the food is of lesser quality. These foods are also frequently loaded with high levels of sodium or sugar as well. It's a good idea in general to opt for fresh food over processed food whenever possible, although there are healthy packaged food options increasingly available in grocery stores and supermarkets across the country.

Other Names for MSG

Most restaurants that post their nutrition information online will list MSG honestly as a primary ingredient. Unfortunately, MSG goes by other names that can be misleading, especially in the grocery store. Naturally sourced MSG is often found under the names Sodium Caseinate, Hydrolyzed Plant Protein, or Hydrolyzed Vegetable Protein.

Should I Avoid MSG?

The current medical literature shows little evidence that MSG is particularly harmful, but it is frequently an ingredient in foods you should limit your consumption of in the first place, due to high sodium, high sugar levels, or food that is highly processed. The rule of thumb is, if you feel that MSG is impacting your health and wellness, you should limit your exposure, and set up an appointment with a doctor to discuss your symptoms, in order to get to the root of your problem, and to preserve your well-being.


The Positive Impact of Physical Activity on Well-Being

Written by Dr. Welsh, Published on 06 September 2017

The Positive Impact of Physical Activity on Well-Being

Everyone understands the importance of exercise with regard to physical health, but modern research continues to show how psychological health is intrinsically related to physical wellbeing. By engaging in regular exercise, it is possible to significantly boost mental wellness.

Because of this change in how we perceive exercise as it relates to wellness, it becomes even more important to remain active, not only to keep the body healthy, but our emotional responses positive and stable.

When it comes to being active, you have a lot of different options. You don't have to get a gym membership or run a mile every day, you just have to take conscientious steps to boost your activity levels in ways that you enjoy or are passionate about!

What is Physical Activity?

Physical activity refers to any action that you take that burns calories and activates your skeletal muscles. The options at your disposal are practically limitless, whether you like to jog, run, play basketball, bike, or lift weights!

How Much Should I Exercise?

As of today, wellness researchers suggest that adults should engage in between 1 and 2 hours of physical activity per week. This pertains to both modest exercise and high intensity exercise. Good examples of exercise that are low impact but good for your health are bike-riding, hiking, and walking. If you're looking for something that will get you in even better shape, consider jump rope, aerobics, swimming laps, or running. If your pulse and breathing speed up at least modestly, you can count the activity toward your weekly goal.

What is Mental Wellness?

Maintaining psychological and emotional well-being are just as important as supporting physical health. Mental wellness is a complicated subject, including, but not limited to the following:

Maintaining a sense of value and purpose

Feeling free to make our own decisions and make our own choices

Having a sense of belonging

Being able to roll with the punches and appreciate the positive experiences in one's life

Caring about oneself and being able to enjoy relationships with others

It's important to realize that you don't have to be perfectly content all of the time to have good mental wellbeing. Happiness and sorrow, pain and pleasure are experiences that all people have. It's about maintaining general positivity and keeping yourself on a path which facilitates happiness.

How Does Exercise Improve Wellbeing?

As we hinted at earlier, the human mind does not exist in a vacuum separate from the body. Maintaining physical health facilitates an improved mindset and better psychological health and wellbeing. Studies have shown that even brief periods of physical activity can bolster our mood. A quick-paced ten minute walk has been scientifically shown to improve mood, increase energy, and boost cognitive awareness.

Other studies have shown that engaging in regular exercise can both mitigate anxiety and stress and boost self-esteem, both in the short-term and in the long-term. For people that suffer from depression, anxiety disorders, and other psychological conditions, exercise has also been shown to soften the symptoms of these disorders while significantly improving mental wellbeing.

The Effects of Exercise on Mood

In addition to the effects on long-term psychological wellbeing, exercise also has immediate effects upon mood and mood stability. In one particular study, participants were asked to self-report their mood after different levels of activity. Participants that engage in sedentary activity were found to be in worse moods than those that engaged in light activity such as cleaning or taking a walk.

There is also a strong correlation between physical activity and a variety of particular feelings associated with psychological wellbeing, such as remaining calm and maintaining wakefulness and focus. One thing that is interesting about exercise is that it tends to have the strongest effects on people when they are struggling the most. People that rated themselves lower with regard to mood experienced more significant improvements than their peers that were initially in better moods.

What Level of Activity is Most Effective at Improving Mood?

Research has shown that even a little bit of exercise puts us in a better mood, but those benefits are amplified when we engage in regular physical activity. The most effective form of mood-enhancing exercise is low-impact cardiovascular exercise. A 2 1/2-3 month exercise regimen of thirty minutes of activity three to five times per week significantly improved a variety of different factors associated with positive emotional well-being.

The Effects of Exercise and Activity on Stress

Above all else, stress has a more degrading effect on psychological health than anything else. Stress can be defined as any outside agitation that causes tension or emotional distress. Stress directly leads to an increase in cortisol levels and the activation of fight-or-flight response. Stress puts us on edge, and is very draining on the human body, both physically and psychologically. We act differently when we are stressed, and we have a tendency to feel emotions more powerfully, especially negative emotions.

Other hormones also play a role in stress, including noradrenaline and adrenaline. These hormones boost our pulse and increase our blood pressure, designed to help us get out of potentially harmful situations. Stress is a good thing in small doses. It motivates us and helps keep us safe. The problem is with chronic stress. When we are chronically stressed, it causes us to become depressed and frazzled. It makes us more likely to sleep poorly and it even makes us more likely to make poor dietary choices!

Like we mentioned earlier, physical and psychological well-being are intrinsically connected. The same goes for physical and psychological stress. Physical activity provides an outlet for psychological stress. Individuals that maintain high activity levels are clearly shown to have less stress than people that are more sedentary.

The Effect of Exercise on Self-Esteem

It appears that Self-Esteem is strongly correlated with activity level. People that are less active tend to have lower self-esteem and are more likely to get down on themselves. It's not all about looking better, the effects of regular exercise on self-esteem are apparent even in the absence of physical changes. Being active helps us cope, and it helps us maintain a stronger connection with our bodies and with the world around us.


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