Newsletter No. 60.pdf

TheMenopause

Gang

Fall Issue 2015 No. 60

Our Motto is...we will survive...

After suffering thirteen years of debilitation caused by a chronic myofascial pain condition,Carole Staveley realized there was no "magic bullet" coming to her rescue. She took charge

of solving her health challenges and went on to complete an IRONMAN Triathlon 2013.

Carole's book, Conquer Your Pain in 9 Steps, takes you through her proven 9-step Health

Champion approach to suffering less and achieving more. Carole Staveley is President of

InnerVictoryCoaching, an organization she founded to empower others to become their own

Health Champions and reach their full potential.

Become Your Own Health Champion, and See How Far You Can Go!

At the ageof thirty in 1996,CaroleStaveley slippedonawet tennis court and tore ahipmuscle. Being young, fit andgenerally healthy,she should have been healed and back on the tennis court in a matter of months. Unbeknownst to Carole, the injury triggered anunderlying soft tissue disorder. She later discovered that this underlying disorder is called chronic myofascial pain syndrome aconditioninwhich themuscleand fascia (connective tissue foundall overourbodies, coveringall internal organs) lack thebiochemicalcomponents to function properly: to stretch, bend, and provide the strength to move at will without injury. This condition also fits thedescription of fibromyalgia, a diagnosis that seems to be more and more prevalent, especially in women.

The Medical Community didn't provide much help

Within a few months, the hip and back pain that kept Carole from getting back on the tennis court was the least of her worries. Hermuscles and ligaments felt like metal rods. It was a struggle to sit, stand, or lie down for any period of time. She was chronically stiff,sore and uncomfortable. The search for helpwithin themedical systemdidn't provide any solutions. Visit after visit to doctors' offices,laboratory anddiagnostic facilities, andphysiotherapists barelymadeadent inCarole's pain anddiscomfort. Shebecamechronicallytired as a result of the daily battle with pain and the difficulty in getting to sleep. Why couldn't the medical community help?

There had to be another way

When Carole was finally blessed with motherhood, it was heart-wrenching telling her young children that she couldn't carry them,run with them, or even hold up a story book to read to themwhile lying in bed. After years of being stiff and underutilized, her muscleshad also become weak. She had gone from competitive tennis player and avid runner to weak and fragile victim. This went on forthirteen years from 1996 to 2009.

Right Doctor, Right Question The Light Bulb Moment

Carole's understanding of what it really meant to take control of her health began to shift in 2001 as she battled infertility. With thehelp of her social network, she uncovered fascinating insights about the huge variation in competence levels between infertility"experts". She learned about a clinic with pregnancy rates more than double the national average. Working with a leading infertilityspecialist, combinedwith asking him a key question, led to the diagnosis and treatment that allowedCarole to become pregnant withher two beautiful daughters. It is clear that this experience strongly influenced Carole's approach to handling medical issues goingforward. She came to understand how important it was for her to play a lead role in addressing her health challenges and improve

Cont'd on Page 4

Our Motto is...we will survive...2

Disclaimer: The information set forth in this pamphlet is not in ANY way (either written or implied) to substitute for and/or give medical advice.It is only intended to "share the emotional aspect of going through menopause".

All Your Office Needs...All Your Office Needs...

In One PlaceIn One Place

machinesmachinesprintingprintingfurniturefurnituresupplies and more. supplies and more.

11 Mill Creek Rd, Pembroke HM 05 | Web: www.tops.bmTel: 292-5500 | Fax: 292-6200 | E-mail: [email protected]

TOPS Ltd. was pleased to produce this TOPS Ltd. was pleased to produce this colour edition of colour edition of The Menopause GangThe Menopause Gang.

Lise Fox Publisher

The Menopause Gang NewsletterContact: (441-297-0928

Email: [email protected]: www.themenopausegang.com

EditorCarole Sousa

ContributorsCaroline IvaliotisCarole StaveleyTrish Wan

Dr. Danielle MarrBermuda Diabetic Association

Fiona Couper-SmithShaaron WismerLise E. Fox

Menopause CornerInside this issue

I met Carole Staveley at her book signing in Toronto. Her story was soinspiring I decided to share with our readers. (Cover Page & Page 4)

It's Not Okay touches on a serious problem in our society...violenceagainstwomen. Let's takea stance if webelievedomestic violence is notokay. (Page 3)

Caroline makes an interesting point: Just because a product is notmarked hazardous to your health doesn't make it safe. (Page 5)

Floaters: 'I Have Cobwebs in My Eyes' is extremely annoying and morecommon then you think. (Page 5)

Shaaron has bravely fought her breast cancer and has been cancer freefor over ten years now. (Page 7)

Dr.DanielleMarr explains that oesteoporosis is oneof themanybenefitsof adding exercise to your list of menopause management options.(Page 8)

Bermuda Diabetes Association advises that moderation is the key intaking responsibility for your health. (Pages 9 & 10)

Warning Signs of Breast Cancer: Due to the use of regularmammography screening, most cancers in the US are found at an earlystage. (Page 11)

Become Your Own Health Champion.......................1 & 4

Tales from Trish........................................................ 2

Lines from Caroline................................................... 3

Floaters: I Have Cobwebs Floating in My Eyes......... 5

Bda Cancer & Health Center Home Page................. 6

There's Always Hope................................................. 7

Inside Out Wellness Center Home Page................... 8

Bda Diabetes Association Page........................... 9 & 10

Warning Signs of Breast Cancer.............................. 11

Welcome to Inner Balance Bermuda....................... 12

A Few Myths About Breast Cancer.......................... 12

Welcome to Inner Balance where Fiona explains the benefits of theTherapeutic Hot Stone Massage. (Page 12)

A Few Myths About Breast Cancer will probably dispel some of yourworries. (Page 12)


Tales from TrishIt's Not OkayThe Australian of the Year award is given to a citizen who has made a noteworthy contribution in one of manyfields including medicine, science, culture or worthwhile endeavor. It recognises their achievements and providesa platform to speak in public to raise awareness for their cause, lobby politicians for change or encourage philanthropy. In 2005FionaWood, a plastic surgeon from Western Australia who treated the burns victims of the 2002 Bali bombings, received the accolade.Mick Dodson, an Indigenous leader and barrister specializing in native titles and Professor of Law at the Australian NationalUniversity, was 2009s recipient. Actor/Producer Geoffrey Rush received recognition in 2012. In 2014 Rosie Batty became aDomesticViolenceCampaigner after her ex-husbandGregAndersonbeat their 11-year-old son, Luke,with a cricket bat and stabbedhim to death after cricket training, in sight of horrified children and adults. Rosie is a worthy and most eloquent 2015 recipient.

Clearly police and social workers failed in their attempts to protect Rosies family. Rosie allowed Lukes father access to his child,despite having an ADVO (Apprehended Domestic Violence Order) against him. This AVO is used for cases of domestic violence inan intimate relationship, as opposed to an APVO, which is granted against say, troublesome neighbors or stalkers. In Australia 1in 6 women are victims of domestic violence, however, a minority of men may be victimized.

Not an easy topic to discuss in 750words, it is well worth putting on the table. Domestic violencemay be physical or verbal and occursthroughout the social strata, with as many offenders residing in affluent parts of our communities as in the economically deprived.It is not a mental issue, but rather gender related, occurring when men regard women and children as possessions.

On the TV news we watched Ms Batty receive her award and my husband posed the question, How are we bringing up our boys?Good question! Perhaps its time we discussed the topic freely around the water cooler, dinner table or social gathering. We couldair our views on respecting women, controlling emotions in the wider community or on stalking, bullying and threatening via socialmedia. Do our men accept that violence against women and children, committing rape in their household or at large, or planningmurder to escape an unsuccessful relationship is not okay? Brawling and throwing punches (sometimes referred to as a one punchor king hit, but nowcommonly knownasa cowards punch)may lead to death for the victimandaprison sentence for the perpetrator.How do we feel if, to avoid persecution, family or friends are hiding out, often with little or no possessions?

Do our daughters and female relatives realise that domestic violence should not be tolerated and that we encourage them to speakout and have the strength to leave an unhealthy relationship? We need to stop blaming the victims, because the excuse she mademe do it does not cut the mustard. Sadly, some parents do harm their children: if little ones close to us appear to be accident prone,showing repeated bruising or broken bones, this should be reported to the appropriate authorities for investigation.

Women can phone a crisis hotline for expert assistance if they are in danger. Unfortunately there is a growing need for womens andchildrens refuges, where awomanwith one ormore children needs not only a safe place to sleep, but access to counseling, medicalcare and often clothing, household goods, toys, books, educational opportunities and employment to enable self sufficiency.Government funding is vital.

We might lobby politicians, police, doctors and social workers to take reports of domestic violence seriously to protect the innocentand ensure adequate penalties are upheld. If we arent part of the problem, we could be part of the solution.

Our planet has becomemulti-cultural through immigration and an influx of refugees, but the laws of our country of residence shouldbe clearly stated and upheld. The Actionaid Australia website lists human rights abuse offences, including domestic violence, rape,sex for academic grades, female genital mutilation, early marriage, forced marriage, sexual slavery and femicide. Whilst we cannotchange the world overnight, we can at least be aware of the types of offences being perpetrated in our country and elsewhere in theworld.

Lets all take a stance on violence against women (and of course, against men) if we believe Domestic Violence is NOT Okay.

Our Motto is...we will survive...Our Motto is...we will survive...4

Contact Tracey Caswellto purchase these books at:Email: [email protected]

Become Your Own Health Champion, and See How Far You Can Go! Cont'd from Cover Page

her quality of life. Never again would Carole assume that problem-solving in healthcare should be left entirely to those with whatseemed to be the "right" medical credentials.

In 2009, having had no success within the medical community, Carole met an exercise physiologist who explained that her chronicpain conditionwas likely related to abiochemical issueandcould probably be improved throughacombinationof approaches.Carolewas ready to listen and take action. A customized strength training program, combined with recommendations and treatments fromseveral other health professionals (nutritionist, chiropractor, sports medicine doctor), began to address the underlying problem.Carole's symptoms started to improve. With the right direction and a lot of hard work, her life dramatically turned around.

Making up for lost time

When Carole talks about the day she carried her forty-pound daughter up the stairs, she talks about having met her greatest goal.However, as she continued to implement her new health regimen, she felt that she could accomplish more and more. Wanting torecapture some of her lost athletic opportunities, Carole began training for short distance triathlons. It was liberating. One triathlonled to the next, then distances increased, and before she knew it, Carole was at the start line of an IRONMAN triathlon in 2013 atage 47! Carole's hope is that everyone can have the opportunity to experience that "finish line" sensation in his or her lifetime thatis, to persevere through a difficult situation to accomplish something you never thought possible. The deepest lesson for Carole wasin the fact that, without those thirteen years of suffering, she could not have experienced that powerful sense of joy, exhilaration, self-fulfillment and satisfaction. Carole views her chronic pain syndrome as a valuable gift, helping her embrace life's challenges asopportunities to climb to new heights.

Carole's recent book, Conquer Your Pain in 9 Steps, is designed to empower and guide anyone looking to move beyond a healthchallenge, toward living their most fulfilling life. Carole can be contacted at: [email protected].

I met Carole at a bookstore inToronto recently and found herstory so inspiring I just had toshare it with you. Wishing Caroleall the best in her future triathlons.Thank you for sharing with ourreaders.

Lise Fox - Publisher


Lines from Caroline

Are Vinyl And Plastic Products Affecting Your Health?

Today, PVC (polyvinyl chloride) or simply vinyl is used to manufacture products in every aspect of daily life from the vinyl siding onhomes to the plastic wrap to package food to the medical equipment in hospitals as well as baby bottles and toys.

PVC or vinyl products are an inexpensive, convenient alternative to the good old fashioned products of yesterday. Unfortunately,they come with a high price on health and the environment. PVC products create and release a toxic chemical known as dioxin.According to the World Health Organizations International Agency for Research on Cancer, the chemical used to make PVC is awell-documented carcinogen.

The cost of removing all the products that contain PVC from the home would be very costly. However, when replacing items in yourhomesuchas flooring, siding,windowsandpipes, consider products constructed fromwood, aluminum, copper and cast iron insteadof vinyl. Discard of vinyl shower curtains,microwaveable plastics and flexible plastic items. The flexible plastic wrap used to packagemeats and other foods have had plasticizers added to soften and make the plastic pliable. It is believed traces of the carcinogen(DEHP) can seep into food that comes in contact with flexible plastics. Paper products are a good alternative.

Sometimes packaging labels will identify the presence of PVC in a product. Either underneath or included in the universal recyclingsymbol of products, the letter V, the number 3 or the letters PVC can be found to identify a product that contains PVC. Soft,flexible products that contain PVC usually have a distinct odor when unpackaged. The odor of a new shower curtain, the interior ofa new car and drinking straws are examples of this.

Corporations are creating policies to phase out the use of PVC in their products. Someof the corporate do-gooders are Adidas, Ford,General Motors, Microsoft, Walmart, Abbot Laboratories and Toys R Us. Dont hesitate to contact a manufacturer to inquire aboutan item that is not labeled. Everyone has a right to know about the use of potentially harmful chemicals. Just because a product isnot marked hazardous to your health doesnt make it safe.

Patients commonly complain to their eye doctor about seeing things floating in their eyes. They describe them, for example, ascobwebs, spider legs, trash, insects, and look like cells under a microscope. Eye floaters are translucent microscopic debris thatare trapped in the clear fluid inside the eye (vitreous humor). The term floaters ismost commonly used by patients and doctors alike.The official Latin name of a floater is muscae volitantes which loosely translated means fluttering flies. They are common in allages and rarely cause harm. There is another type of floater and an event that leads to that type of floater that must be given greatattention. This subject is covered in greater detail in another article but warrants a brief description and warning.

More common to a person fifty years old or older, the vitreous humor (the jellylike liquid filling the cavity of the eye starts to loosenand begins to liquify. There is often a sudden event of awareness of a large floater accompanied by flashes of light. That is becausethe vitreous has partially collapsed. The collapsed vitreous forms the floater and with movement of the eye, the strands of vitreousthat are still attached to the eye stimulate the nerves resulting in the sensation of a flash of light. This type of floater or floaters thatare changing, increasing, or just do not seem right need immediate attention as theymay be the signs of a retinal tear or detachmentthat is about to happen. The purpose of this post, however, is to illustrate two types of floaters that generally pose no immediate threator harm. Though harmless, the floaters can be extremely annoying to the personwho has them. Treatment is usually not necessarybut in some cases, a vitrectomy may be needed. A vitrectomy is a surgical procedure that removes the clear liquid from the eye. Itis not a casual procedure and therefore is used only when necessary.

The Publisher: I have been experiencing a spider like floater in my right eye for over a month now. It is quite annoying, but harmless.

Floaters: "I Have Cobwebs Floating in My Eye." by Randal


BERMUDA CANCER & HEALTH CENTER HOME PAGE

Calendar of EventsCalendar of EventsOctober 1

October 2

Our goal during 2015 Breast Cancer Awareness Month is to

raise $250,000All funds raised will support our

charitable outreach initiatives which include our Equal Access Fund.

For more information & registration go to www.chc.bm

(Thursday) Launch of Breast Cancer Awareness MonthOpening Ceremony at 46 Point Finger Road 12 noon; all are welcome to attend

(Friday) Wear it PINK Denim DayGet your organization or school involved, wear it pink or denim and make a donation. To participate email [email protected]

October 7 (Wednesday) Gorhams THINK PINK Ladies Night OutGorhams shopping night for ladies ONLY 6:30 - 9pm. $10 entry donation and receive 20% o merchandise store wide - 100% donation proceeds go to Bermuda Cancer and Health Centre

October 21 (Wednesday) BF&M Breast Cancer Awareness Walk Barrs Bay Park - 5pm Health Fair - 6pm Walk Start. Rain Date October 26th. Registration is $30. Visit Bermuda Cancer and Health Center, BF&M or Sportseller to register/pick up walk pack

October 30 (Friday) Annual Fish Fry Christ Church, Warwick 4:40 - 8:30pm - Take Out or Eat In $20pp. Purchase tickets in advance from Keiths Kitchen at BAA Parking Lot, Bermuda Cancer and Health Centre or online www.chc.bm

All Month LongGirls Night InWhat better excuse than to gather your girlfriends together and host an event to celebrate friendship in the ght against breast cancer!? To register your event please email [email protected] Girls

Night InFree Mammogram ScreeningsAre you 40 years or older? Have you delayed having your annual mammogram due to the cost? For uninsured and underinsured women, we cover the cost for you. Call 236-1001 for more information or to book your mammogram today! 236-1001

Faces of Breast CancerDisplay at @ City Hall. View the many faces of breast cancer and learn about the disease through the experiences of fellow Bermudians

October 8 (Thursday) A.S. Coopers Pink SaleSave 20% o on regular priced merchandise when you purchase a $5 shoppping pass - 100% donation proceeds go to Bermuda Cancer and Health Centre


There's Always Hope By Shaaron WismerWhen I felt a lump in the fall of 2005, I thought "nobigdeal". Iwas58yearsoldand I hadalreadygone through theprocessof having a half dozen cysts removed over the years and figured thiswas just another one and 15minutes in the doctor'soffice, Iwould bedone.Whenhesentme for amammogramand thenabiopsy, Iwas still worried. Iwas sent for a secondmammogram in twoweeksandeven I could see the size increase. Iwas still thinking itwas just a cyst sowhen the resultsof the biopsy came back as positive for cancer, I was in complete shock. To this day I am not sure how I made it homewithout crashing the car.

I spent the next two weeks undergoing all kinds of tests, full body MRI, ultra sounds, x-rays etc. It was a whirlwind. Allthese tests were to make sure that the breast cancer had not come from some other site or progressed to another sitebefore they would operate.

At that time, the standard treatment was radiation and/or chemotherapy to shrink the cancer before operating and tohelp prevent the spread butmine had been shown to be very aggressive andwas growing rapidly. Only twoweeks aftergetting the news, I found myself in the hospital undergoing surgery.

They removed two lumps about the size of aCanadian 'toonie'. Onewas benign, the other was cancerous and they alsofound cancer cells in five of the eleven lymph nodes they removed. I was sent home that same day.

The oncologist I met with several days later toldmemy cancer was classed as 3B, and that I had only a 30-60% chanceof surviving five years. When asked what made the difference, he explained it was how aggressively they treated it. Itold him to get aggressive so he checked around and found a new drug that was being tried as well as a clinical trialfor a new radiation treatment.

I spent the next six months undergoing chemo that left me tired and prone to every virus out there but I wore a surgicalmask even when I went shopping once a week. That was followed by twenty-five treatments of radiation and monthlytrips to the oncologist. Finally after one year, I was told the cancer was in remission and I need only go back semi-annually for check-ups.

After living under this cloud and holding my breath at each check-up, the day came when five years were up and thedoctor said follow-up appointments were over.

That was more than ten years ago now and except for the usual aches and pains of growing older, I am fairly healthyand enjoy an active social life. In fact I just returned from a one week trip to Bermuda to visit relatives.

The Publisher: Thank you Shaaron for your story. I'm sure it will inspire other women to have hope.


Inside Out Wellness Center By Dr. Danielle Marr

Joint Pain and Menopause - How to Manage the Two

Fact: Osteoporosis is a disease that weakens bones - a loss of bone mass and, thus, bone strength as well. There isa direct relationship between the lack of estrogen after menopause and the development of osteoporosis. Simply put,after menopause, bone breakdown surpasses bone growth.

Fact: Weight training, or resistance training, is one of the best ways to stimulate bone growth. Wolff's law states thatbone will adapt to the loads under which it is placed, ie: if there is pressure on a bone, it will "grow" (think bunions!).

Fact: Some of the most common musculoskeletal complaints from women with menopause:

> Low Back Pain

> Knee Pain

> Generalized Joint Pain

> Joint Stiffness and/or swelling

Coincidentally, these are also some of the most common reasons people find to avoid exercise.Nownot only is the lackof estrogen impactingosteoporosis, but the lackof exercisedoesn't helpeither. Thecombinationof the two acts like a double negative.

So how does all of this tie in together from a chiropractic point of view?

If you have said or thought anything similar to: "I can't do (insert exercise), because it hurts (insert body part)," thanyou NEED to sort that out for the sake of your health.

Chiropractors are neuromusculkskeletal specialists; meaning most conditions relating to the nerves, joints, muscles,and bones - if you are suffering from pain, there is likely something we can do to help not only decrease your pain, butmaximize joint function (flexibility and strength). If for some reason, chiropractic care might not be the best option foryou, a Chiropractor will let you knowwhat options you do have.Even if there is a certain amount of pain still present aftertreatment, almost every single exercise can be modified for your specific needs.

Do not let pain be one of the reasons why you don't make exercise a priority. This is one of the many ways chiropracticcare can indirectly help you manage symptoms of menopause. Also keep in mind that osteoporosis is one of the manybenefits of adding exercise to your list of menopause management options.

Danielle Marr: After her undergraduate studies in the Honours Kinesiology program at Wilfrid Laurier University, Dr. Marr went onto obtain herDoctor ofChiropractic degree from theCanadianMemorialChiropracticCollege inToronto. She furtheredher educationby obtaining her diploma in ContemporaryMedical Acupuncture fromMcMaster University and has been certified as an ART (ActiveRelease Techniques) provider. As an ISSA Certified Personal Trainer and Nutrition coach, Dr. Marr is a strong advocate for healthyliving. She currently practices out of Inside Out Wellness Centre in Hamilton, Bermuda Contact: 296-2225 Inside Out WellnessCentre 4th Floor Dallas Building, 7Victoria Street, Hamilton HM11


Bermuda Diabetes Association PageStop the Sugar Addiction; Get the Sweet Truth on How and Why We Should All Cut Back!

Althoughmost of uswerenot bornwith a "sweet tooth"wehave come to live in a societywherepeople craveanddesire hugeamountsof sweet foods and beverages in their diets. Sugar provides quick energy and is a concentrated source of calories but the reality isthat the over consumption of sugar, most of it hidden, in our diets has contributed to the obesity epidemic affecting almost everycountry in the world, resulting in higher than ever rates of Type 2 diabetes and heart disease.

At least half the sugar we consume comes from sweetened beverages; soda, fruit juices and sports drinks. The rest is present infoods like cakes, cookies, frozendesserts, saucesandsyrups.Some "healthy" foods likebreakfast cereals andyogurts canalsohavevery high amounts of added sugars. As much as 25-35 grams (5-7 tsp) of added sugar can be found in some fruit yogurts.

Dietary guidelines recommend that we limit our daily sugar consumption to 7% or less of our daily caloric intake, which is about 6tsp (100 calories) for women and 9 tsp (150 calories) for men. This can add up very quickly. Just one 12 ounce can of regular sodacontains beween 8-10 tsp sugar (130-150 calories) and the commonly consumed 20 ounce bottles of sugar sweetened beverages,fruit juices or ice tea drinks can hide between 15-20 tsp of sugar (250-300 calories) per bottle.

Therefore, it is not difficult to see how not only an excess intake of sugar in the diet can quickly cause pounds to accumulate, butalso to the other health problems linked with obesity; diabetes, high triglyceride levels, low HDL (good) cholesterol levels and heartdisease.

It is a critical step towards better health for everyone, not just those people who live with diabetes, to look for ways in which to reducesugar intake. It certainly is possible for anyone, even those claiming to have amassive "sweet tooth" to reduce the threshold or tastefor sweet foods by cutting out sugar over a period of time.

A good start is to try to rid your cupboards and refrigerator of foods high in added sugars. By reading food labels and becomingmoreaware of the sugar content of everyday foods, it is easier to identify those foods to eliminate. Food labels list ingredients in order ofamount present in the food, from most to least. If sugar is one of the first three ingredients it is considered to be a high sugar foodor drink. Some foods will contain more than one type of sugar in different forms. Foods like milk, yogurt and fruit contain "natural"sugars within the food, but look for milk yogurt or fruit products which do not contain any added sugars or syrups in the ingredientlist.

Tips to reduce added sugar intake

In the kitchen:

- Use spices and herbs such as cinnamon, nutmeg, cloves and ginger to enhance the natural flavour of foods.

- Make home made sauces and toppings with less sugar

- Use dried fruit, applesauce, fruit spreads, or frozen fruit juice concentrate to sweeten cereals and baked goods instead of sugar

Shopping:

- Take your time. Read labels not only to reveal hidden sugar, but to assess nutritional content of selected foods

- Buy fresh fruits or fruits packed in water

- Cut out foods high in sugar such as cookies, candies, soft drinks and prepared baked goods

Healthy snacks choices:

- Unsweetened low fat yogurt flavoured with fresh fruit or cinnamon

- Popcorn, raw vegetables or low fat cheese instead of cookies or candy

- Top home made pancakes or desserts with fresh fruit instead of syrup or icing

- DRINK WATER, unsweetened sparkling water or 100% fruit juices instead of sugar sweetened drinks or sodas

After identifying and then eliminating those products high in added sugars, you may choose to replace those products with sugarfree counterparts which may incorporate the use of artificial sweeteners or sugar substitutes.

Cont'd on page 10


Stop the Sugar Addiction Cont'd from page 9

Sugar substitutes are loosely considered any sweetener that is used instead of regular table sugar. Artificial sweeteners are just onetype of sugar substitute, they are also known as non nutritive sweeteners (NNS) because they provide few or little calories andgenerally donot raise bloodglucose levels. The sweetness of artificial sweeteners is intense, ranging from30300 x the sweetnessof sugar (sucrose) so minimal amounts are required to sweeten foods and beverages.

Artificial sweeteners are regulated by the FDA (Food and Drug Administration) as food additives. They must be reviewed andapprovedby theFDA.Fordecades, their safety inproductshasoftenbeencontroversial but according to theNationalCancer Instituteand numerous other health agencies there is no sound evidence that any of the approved sweeteners cause cancer or other serioushealth problems.

There are currently six artificial sweeteners approved for use in the USA, which are found in food or beverages here in Bermuda:

- Acefulfame potassium (Sunett, Sweet one)- Aspartame (Equal, Nutrasweet)- Neotame- Saccharin (Sugar Twin, Sweet n Low)- Sucralose (Splenda)- Stevia (Truvia)

The American Heart Association and the American Diabetes Association have recently issued a joint scientific statementrecommending the use of non nutritive sweeteners in appropriate quantities to benefit those trying to maintain a healthy weight andfor people living with diabetes to assist in achieving good blood sugar control.

The importance of limiting all sources of added sugars in order to support optimal nutrition, healthy weight and good diabetes controlis also reinforced and supported.

Consuming the large amounts of sugar in our diets has set the stage to harm our health in many ways, and it is wise advice to limitadded sugars with or withoout the use of artificial sweeteners.

Moderation is the key in taking responsibility for our health and this message is certainly true of our consumption of sugar, artificialsweeteners and sugar substitutes. Eating more calories than we burn, even those coming from natural sugars will result in weightgain. A sensible approach of cutting down on added sugars, decreasing caloric intake with the use of non nutritive sweeteners willgo far to help achieve personal goals of good health, losing or maintaining weight and better diabetes control.


Warning Signs of Breast Cancer by Susan G. KomenDue to the use of regularmammography screening,most breast cancers in theU.S. are found at an early stage, before signs appear.However, notall breast cancersare found throughmammography.Thewarningsignsofbreast cancerarenot thesame forallwomen.Themost common signs are a change in the look or feel of the breast, a change in the look or feel of the nipple and nipple discharge.If you have any of the warning signs described below, see a health care provider. If you do not have a provider, one of the best waysto find a good one is to get a referral from a trusted family member or friend. If that is not an option, call your health department, aclinic or a nearby hospital.

In most cases, these changes are not cancer. For example, breast pain is more common with benign breast conditions than withbreast cancer. However, the only way to know for sure is to see a provider. If you have breast cancer, it is best to find it at an earlystage, when the chances of survival are highest.

Breasts Lumps or Lumpiness:

Many women have more lumpiness in their breasts than others. In most cases, this lumpiness is no cause to worry. If the lumpinesscan be felt throughout the breast and feels like your other breast, then it is probably normal breast tissue. Lumps that feel harder ordifferent from the rest of the breast (or the other breast) or that feel like a change are a concern and should be checked. This typeof lumpmay be a sign of breast cancer or benign breast condition (such as a cyst or fibroadenoma). Learnmore about bening breastconditions. See a health care provider if you:

- Find a lump (or any change) that feels different from the rest of your breast- Find a new lump (or any change) that feels different from your other breast- Feel something that is different from your other breast

It is best to see a provider if you are unsure about a new lump (or any change). Although a lump (or any change) may be nothingto worry about, you will have the peace of mind that it ws checked. If you have had a benign lump in the past, don't assume a newlump will be the same. The new lump may not be breast cancer, but is is best to make sure.

Nipple discharge:

Liquid leaking fromyournipple (nippledischarge) canbe troubling, but it is rarelyasignofbreast cancer.Dischargecanbeyourbody'snatural reaction when the nipple is squeezed. Signs of a more serious condition (such as breast cancer) include discharge that:

- Occurs without squeezing the nipple- Occurs in only one breast- Is bloody or clear (not milky)

Nipple discharge can also be caused by an infection or other condition that needs treatment. If you have any nipple discharge, seea health care provider. Updated 06/26/15

Welcome to Inner Balance Bermuda by Fiona Couper-Smith

12 Our Motto is...we will survive...

Therapeutic Hot Stone Massage

This therapy uses warmed smooth basalt (volcanic) stones in a massage. It can vary between therapy centresdepending on a therapist's level of training, expertise and love of the treatment. It is so muchmore than just moving thestones over the body.

I have trained with La Stone Therapy and with Mary Nelson, who created this style of Hot Stone Massage, which hasa Native American influence. This involves looking after our stones. They are washed, seasoned with jojoba oil andenergized before each treatment. Sound therapy using chimes, singing bowls and a rain stick are also used. To bemassaged after the stones have been out in a thunderstorm is amazing.

When using heated stones during a massage the muscles are warmed through making them more pliable enablingdeeper work to be done. Choosing the correctly shaped stone to suit body type and place on the body together withadjusting the pressure is important to maximize the outcome.

La Stone therapists also use cooled marble stones. This can draw out the heat from overworked or strained muscles.It is beneficial for reducingheadachesor tighteningand refreshing theskinon the face.Myclients have found thatmarblestones helped to bring relief to their hot flushes and after the treatment found they slept better at night. Combining hotbasalt and cool marble stones in a sequence stmulates blood circulation, lymphatic system (good for reducing waterretention) and leaves you feeling energized and relaxed at the same time. Combined with a head massage andgrounding with reflexology on the feet...You will feel like a whole new energized you.

Bio: Fiona is a Bermudian with over 21 years experience as a holistic therapist, trained in Wales and England in various Massagedisciplines, Reflexology, Hot Stones, Nutrition and Reiki. Her practice Inner Balance Bermuda is an oasis of calm providing naturaltherapies to support your health and wellbeing.

Contact: 333-5514 www.InnerBalanceBermuda.com

A Few Myths About Breast Cancer by Symptonview Living HealthyBreast lumps are a sure sign of cancer:

Breast lumps occur for a variety of reasons and in many cases, cancer is not the cause. Lumps may be due to cystsor benign tumors. Many women also get fibrosis in their breast tissue, which causes firmness in spots and can bemistaken for lumps. Although in many instances breast lumps are harmless, they should always be checked out by adoctor.

You only get breast cancer if it runs in your family:

What may surprise some people is that about 85 percent of women who get breast cancer do not have a family historyof the disease, according to the American Cancer Society. Although women with a close relative with breast cancer dohave a higher risk of developing it, women should be aware you do not have to have a family history to develop breastcancer.

Large breasts increase your risk of breast cancer:

It is important to understand, breast size has nothing to dowith awoman's chance of developing breast cancer.Womenof all breat sizes develop the disease and need proper screening as recommended by their doctor in order to detectthe cancer early.

Documents

Newsletter No. 60.pdf