Like thousands of organizations across the nation, we at Project Open Hand celebrate Breast Cancer Awareness month. All of October is an opportunity to honor the breast cancer patients in our community for their strength and courage, as well as encourage important environmental and lifestyle changes to avoid risk factors that can increase your chances of developing the disease.
Many of the risk factors for developing breast cancer cannot be changed and are out of a person’s control. These include age, race, family history and many unknowns. There are, however, plenty of risk factors that are entirely in your power to change.
Here is an easy checklist of good habits to boost your health and defenses against breast cancer.
1. Get enough sleep: Science shows that getting a full night of restful sleep is imperative to maintain a strong immune system and stay healthy, so allow yourself enough time to get quality sleep every night.
2. Practice stress reduction: In this day and age, we have become a society accustomed to living with anxiety and stress; two factors which are severely detrimental to our health. Be proactive about minimizing their influence in your life. We suggest these excercises:
- Breathing exercises
- Meditating
- Journaling
- Spending quality time with friends
- Putting your favorite jams on and take the time to actually listen to them.
3. Physical activity: Aim for at least 30 minutes of movement every day. Start with an exercise level that you are comfortable with, and work your way up to your goal.
4. Keep an eye on your diet: This one is naturally our favorite! Did you know that phytochemicals are currently being researched for anti-cancer properties? We recommend you focus on cruciferous veggies rich in phytochemical content, vitamin C, and fiber.
Here are some cruciferous veggies to add to your basket:
- Kale
- Broccoli
- Cauliflower
- Brussel sprouts
- Bok Choy
- and Watercress
Pro tip: Make Kale Chips the Project Open Hand Way with this video tutorial to add a little fun to your diet, and don't hesitate to try our mouthwatering cauliflower fried "rice" and cheesy cauliflower spaghetti recipies!
We work hard to include these veggies in our medically tailored meals to nourish our community with all the vitamins and minerals they need. Remember, what you do most of the time is more important that what you do some of the time. Develop good habits and don’t worry about trying to be perfect!
Image sourced from greensuperfoods.us