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Keeping Your Bones Strong: Calcium for Lifelong Bone Health

Montclair Breast Center July 17, 2018 Blog, Food, Health & Wellness, Health Care

Maintaining bone health is a lifelong process and women of all ages should take steps to reduce bone loss. If detected early, osteoporosis can be prevented and treated.

 

What is Osteoporosis?

Osteoporosis, a skeletal disorder characterized by declining bone strength, poses a major threat to women. 54 million Americans have low bone density or osteoporosis, and about one-in-two women over the age of 50 will break a bone due to osteoporosis.

Osteoporosis is largely preventable, and early detection is critical to prevent devastating complications such as hip and vertebral compression fractures.

Women reach peak bone mass in their early twenties and then start to lose bone at a rate of 1% per year at age 35. After menopause, this rate increases dramatically. The probability that a 50-year-old Caucasian woman will have a hip fracture during her life is 16%.

 

How Do You Test?

In keeping with our proactive approach to women’s healthcare, Montclair Breast Center offers testing for osteoporosis. Our Bone Density Unit performs a non-invasive test for osteoporosis. Results are same-day.

The Bone Density Unit takes an x-ray of the hip and spine that measures bone mass. After the test, the team at Montclair Breast Center will discuss individualized approaches with you to increase your bone density, if needed.

We recommend a baseline scan at age 45-50. Screening should continue on a regular basis every 2- 3 years.

 

How Much Calcium Do You Need Daily?

  • Age 19-50: 1,000 mg
  • Age 51+: 1,200 mg

 

What Can I Do?

Your body needs calcium to keep your bones dense and strong. Low bone density can cause your bones to become brittle, fragile and easily break even without obvious injury.

Our bodies absorb less calcium as we age, so it’s critical to consume enough calcium-rich foods.

In addition to helping prevent breast cancer, Vitamin D also helps your body absorb calcium. Win-win!

Calcium rich foods include dairy, sardines, and dark, leafy greens. Vitamin D enhanced your bodies absorption of calcium. Some foods (such as salmon) contain both vitamin D and calcium.

 

CALCIUM RICH FOOD Amount     Calcium (mg)  
Almonds 1 oz. 97
Amaranth, cooked 0.5 cup 135
Arugula, raw 1 cup 125
Bok Choy, cooked 1 cup 158
Broccoli, cooked 1 cup 180
Buttermilk 1 cup 300
Chard or Okra, cooked 1 cup 176
Collard greens, cooked 1 cup 357
Hard Cheese (cheddar, jack) 1 oz 200
Kale, cooked 1 cup 179
Legumes, general, cooked 0.5 cup 15 to 50
Mackerel, canned 3 oz. 250
Milk (skim, low fat, whole) 1 cup 300
Molasses, blackstrap 2 Tbsp 342
Mozzarella 1 oz 200
Mustard greens, cooked 1 cup 152
Nonfat dry milk powder 5 Tbsp 300
Oatmeal, instant 1 package 100 to 150
Salmon, canned, with bones 3 oz. 170 to 210
Sardines 3 oz. 370
Sesame seeds, whole roasted 1 oz. 280
Sesame tahini 1 oz. (2 Tbsp) 130
Sour Cream, cultured 1 cup 250
Soybeans, boiled 0.5 cup 100
Spinach, cooked 1 cup 240
Swiss or Gruyere 1 oz 270
Tofu, firm 4 oz 250 to 750
Tofu, soft 4 oz 120 to 390
Turnip greens, cooked 1 cup 249
Yogurt 1 cup 450

 

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5 Ways You Can Prevent (Or Detect!) Breast Cancer

Montclair Breast Center June 6, 2017 Blog, Food, Health & Wellness

Understanding your risk and being proactive about your breast health can help lower your overall risk, or find breast cancer at an early (and more treatable) stage.

It’s common knowledge that smoking is the #1 cause of lung cancer and too much sun exposure will increase your odds of skin cancer, but did you know there are behaviors that increase your chance of breast cancer, as well? While some risk factors are unavoidable – your family history, ethnicity and age when periods started and stopped – there are things you can change.

1. EAT REAL FOOD. Women who are overweight (BMI over 25) after menopause have a 30-60% higher breast cancer risk than those who are lean. The simplest way to keep your waistline in check is to consume food as close to its original source as possible (think: fruit, vegetables, legumes and fish). Additionally, all those delicious antioxidants help prevent cancer cells from forming!

2. MOVE YOUR BODY. According to the large-scale, decades-long Women’s Health Initiative study, women who walked 30 minutes per day at least five days a week decreased their breast cancer risk by 20%.

“If you can’t make time for being physically active in your daily life, plan to make time for being sick.” – Rachel Ballard-Barbash, National Cancer Institute (NCI).

3. UPGRADE TO A 3D MAMMOGRAM. Doctors are now able to find, and treat, Stage 0 breast cancer. Typically called DCIS, this early stage mutation is more easily found with top-notch diagnostic tests, such as a 3D mammography. Treatment is typically a lumpectomy and radiation. Radiation therapy can reduce the risk of recurrence by about 60%.

4. TAKE A GENETIC TEST. Depending on your family or personal history, your breast doctor may recommend genetic testing. If you test positive for a genetic mutation, your risk increases significantly: 40-85% over the course of your life. Fortunately, there are medications (such as tamoxifen) that effectively treat and prevent some types of breast cancer.

5. KNOW YOUR BREAST DENSITY. Around 40% of women age 40+ have dense breasts. Breast density is not determined by how a breast looks or feels, but instead through a mammogram. Both dense breasts and cancer tumors appear white on a mammogram – akin to “looking for a polar bear in a snowstorm.” Fat, on the other hand, appears black on a mammogram – creating a greater contrast against white tumors.

Density classification is usually included in your mammogram report, but if not, ask your doctor. The information could warrant a n additional screening test, such as an ultrasound or MRI, and ultimately could save your life.

6.  FIND A SPECIALIZED BREAST RADIOLOGIST. Catch it early! Women routinely see a dentist and gynecologist, but many don’t have a trusted physician dedicated solely to breasts. We recommend women see a breast doctor instead of a general radiologist. A breast doctor will help determine your personal risk, suggest prevention strategies and recommend appropriate breast monitoring so that any changes can be identified early and handled immediately.

Deciding who will read your mammogram is important, as early detection usually means avoiding chemotherapy.

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33% of U.S. Breast Cancer Cases Can Be Prevented

Montclair Breast Center May 8, 2017 Food, Health & Wellness, Health Care, Medical

The American Institute for Cancer Research estimates that at least 33% of U.S. breast cancer cases could be prevented by maintaining a healthy weight, staying physically active, breastfeeding and avoiding alcohol.

Montclair Breast Center believes that knowledge is power, and we strive to empower you to make decisions that reduce your lifetime risk of breast cancer. While some risk factors for breast cancer are unavoidable – your family history, ethnicity, and age when periods started and stopped – one risk factor you can change is maintaining a healthy BMI and eating well.

Healthy eating includes consuming a variety of foods that provide the nutrients needed to maintain optimal wellness. Although a healthy diet isn’t a magic bullet against cancer, research suggests that meals rich in fruits, vegetables, and lean protein may help prevent breast cancer and boost your immune system.

“The key is to create a healthy terrain in your body where cancer is less likely to grow.”

– Elizabeth Boham, MD

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