Optimal Health after Hysterectomy – Online Course

For Every Woman Who Needs to Know and Every Women’s Wellness Professional Serving the Hysterectomy Patient

At the most recent calculation, 1.2 million women a year underwent a Hysterectomy procedure worldwide.  With a figure of 55,000 in the UK and just over 500,000 in the USA.  Why women undergo this procedure is as varied as the woman to whom the procedure is being applied.  From Ectopic pregnancies to Uterine Fibroids, Endometriosis to Cervical Cancer, the female ailments that precede the need for  Hysterectomy are usually highly challenging in themselves and many women undergo Hysterectomy as a theoretical ‘final solution’ to chronic and life-disrupting issues only to find that there is also an additional toll to be paid during the recovery period and for many years after.  For many women, although Hysterectomy alleviates their most pressing health issues, in the immediate and long-term recovery period, the removal the reproductive organs actually acts as a catalyst to range of, sometimes life-threatening conditions such as Osteoporosis, heart disease, pelvic organ prolapse, bowel dysfunction and Metabolic Syndrome.  

So, unlike other surgical procedures, the expected short-term recovery issues are generally compounded by the unexpected and confusing long-term physical and emotional fallout due to gross endocrine disruption.  Unfortunately, this imbalance and the sometimes debilitating accompanying negative symptoms can easily last for many years and even decades into the rest of woman’s life.

[su_expand more_text=”Read more” link_color=”#ff009e” link_style=”button” more_icon=”icon: plus-circle”]Hysterectomy is, of course, one of many female health taboo subjects….it traditionally happens to older women who historically have been ‘non-complainers’ and not been strong advocates for their later-life health.  For many, Hysterectomy is something that is ‘done’ to them without a clear understanding of the actual procedure or the short and long term implications for their ongoing health.

There is, however, a sea change, women are finding their voice, asking questions and insisting on answers.  And thanks to the internet and the democratisation of information regarding the procedure, women are starting to become their own health advocates.  BUT, there is still work to be done to improve education on the procedures themselves and how best to recover plus clear directions on the potential for ongoing health challenges that women may experience due to the procedure, sometimes for the rest of their lives.  Information regarding Hormone Therapy, bone health, sexual function and so many other issues also need to be clearly explained so that women are prepared  and indeed can take steps to offset these health issues through specific nutrition and lifestyle protocols.  Ultimately, women need to know that there is life, hope, and wellness after Hysterectomy and that there are great information and sources of support for their onward journey.

The sole purpose of this course is to provide a 1-stop portal for evidence-based, heavily researched up-to-date, woman-centered information and education on all the key ‘big rocks’ of Hysterectomy before the procedure, in the short-term post the procedure and way into their futures so that no woman who has access to this information need ever go to a consultation, into a surgery or suffer symptoms under-prepared, under-educated and feeling disempowered.[/su_expand]

In this course, you will learn:

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1.  The Anatomy and Physiology of Hysterectomy

2.  Current Global Statistics

3.  The various types of Hysterectomy surgeries and the implications for recover and complications

4.  The reasons for Hysterectomy

5.  The alternatives to Hysterectomy

6. How to prepare for and what to ask you doctor at your ‘exploring having Hysterectomy’ meeting

7. How to prepare for and what to ask you doctor at the ‘deciding to have a Hysterectomy’ meeting

8. Hysterectomy and ‘forced’ Menopause – The potential fallout (short and long term) and implications for about pelvic, bone and heart health

9. Becoming your own Hysterectomy Heroine and Midlife Health Advocate

10.  Heart and soul preparation for the surgery and the ‘new version’ of you

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1.  Supportive nutrition and lifestyle before and healing nutrition and lifestyle after surgery

2.  Nutrition to support your connective tissue health in the short and long term

3.  Preparing for your procedure and hospital stay

4.  Offsetting potential post Hysterectomy alignment changes especially the effects on Diaphragm function because of peri-operative positioning

5.  Early days post procedure self-care strategies for lifting, sleeping, bowel health, constipation and surgery gas

6.  Leaving the hospital, removal of stitches and beginning your healing journey at home

7.  Your post procedure support system – asking and getting help at home

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1.  Offsetting potential post Hysterectomy alignment changes especially the effects on Diaphragm function because of peri-operative positioning

2.  Simple soft tissue/self-massage and stretches to relieve post operative aches and pains

3.  Early days return to movement/exercise with suitable progressions

4.  The short and long term impact of scar tissue and adhesions caused by surgery and how to optimize lymphatic and visceral function

5.  Choosing the best style of exercise to support your new pelvic health status.   Pelvic floor safe, bone strengthening, cardio-protective, alignment focussed movement for life.

6.  Restoring ‘Intrinsic Core Synergy’ and releasing scar tissue to optimise core function.

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Hysterectomy Stories + Vital Resources

Real life testimonials of women’s Hysterectomy stories, their no holds barred journies to and through Hysterectomy.  One of the greatest gifts we can give each other as women is the gift of community and sharing during this process.  In many cases, many of the fears and concerns about this procedure can be lessened by simply knowing that we’re not alone and this part of the education hopes to give you a insight into the journey of real women in a bid to bring hope and clarity to those with questions.  Ultimately, you are NEVER alone in this procedure and it is exactly that, a procedure…..it need not become your identity.

Our top online listing of  ESSENTIAL websites, blogs, clinical information, books and support groups.

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Course FAQ’s

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  • ANY WOMAN who is considering or has undergone  a Hysterectomy and wants/needs to know more, be in a community of others who are also seeking to empower themselves through education about Hysterectomy.  The content is presented in a manner that’s suitable for both professionals and non-professionals.  The aim was/is to reach WOMEN who desperately need supportive and clear information from a reliable and evidence-based source!
  • Physiotherapists
  • Fitness Professions
  • Women’s Health Educators
  • Professionals working with Peri to Post-Menopausal women
  • Nurses
  • Midwives

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[su_spoiler title=”Who has accredited this Advanced CPD?” style=”fancy” ]We are just awaiting accreditation but like all Burrell Education courses, this course will be accredited by Skills Active in the UK and candidates will receive CPD points. (Burrell Education is a Licensed Education Provider).   And we await NASM Accreditation in the US also in order to grant candidates CEU points.

There is a 30 question multiple choice exam for professionals taking this course who wish to gain continuing education points but lay persons can simply view the content and course materials and use the course for personal education.[/su_spoiler][su_spoiler title=”How is this course delivered?  What kit do I need?” style=”fancy” ]

You need a computer and internet connection.  The course content, totalling 4 Modules will go live within the membership site on Monday 2nd May and the 4 Modules be delivered fortnightly after initial launch.  Thereafter, the full course contents will be available in full for candidates to access whenever they desire wherever they are on the planet.[/su_spoiler][su_spoiler title=”Will I be well supported on this course even though it is delivered on-line? ” style=”fancy” ]

YES, you will, 100%.  There will be an associated Facebook Support Group which will give you directly daily access to the tutors/authors and all of the other course participants.[/su_spoiler][su_spoiler title=”How much time do I need to put aside for study?” style=”fancy” ]

I  feel that this depends on your study style but 3-4 hours maximum for each module should be sufficient.  But you have eternal access so may wish to return to the content and go over again.[/su_spoiler][su_spoiler title=”How Do I Secure My Place For The Next Course?” style=”fancy” ]

Your first payment, whether in full or by instalments, secures your spot![/su_spoiler][su_spoiler title=”How Long Can I Access The Course Content On-Line?” style=”fancy”]

Forever and ever!  Access to both the course materials, videos, PDF downloads and the Facebook Support Group are open to you forever.[/su_spoiler][/su_accordion]

Your Tutors:

[su_tabs vertical=”yes”][su_tab title=”Michelle Lyons”]

11088595_827749873941299_4864391753086284368_oMichelle Lyons is a Global Women’s Health Physiotherapist and Physiotherapy Educator based in Ireland that EVERYONE should know if they are working in the world of Women’s Wellness.  The term Women’s Health Physiotherapist although wonderful doesn’t actually cover even a 10th of Michelle’s scope of practice, knowledge, and teaching which includes Female Cancers, Menopause, Bone Health, Herbalism, Pelvic Health, Aromatherapy, Mindfulness, Integrative Nutrition…..and the list goes on.  Her knowledge base is both extremely wide and deep and her contribution to this certification, quite simply elevates it to being ESSENTIAL INFORMATION FOR THE LIFE OF EVERY WOMAN!  You can find out more about Michelle here.

[/su_tab] [su_tab title=”Jenny Burrell”]

Jenny's HeadshotJenny Burrell is the Head of Burrell Education and with nearly 20 years dedicated to the fitness, soft-tissue therapy, nutrition of and wellness of the Ante Post Natal woman, Jenny reached out to Michelle Lyons with her extensive knowledge of Mid-Life women’s wellness to see if a collaboration educate both the woman considering and experiencing Hysterectomy would be possible.  As Hysterectomized woman, Jenny experienced first hand the lack or information prior to and after the procedure and dedicated herself to one day creating education for other women so that they would have vital and empowering information that was easy to access in order for them to become better advocates for their own health at such a pivitol time in their life.  You can find out more about Jenny here.

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This Course Launches – Tuesday 3rd May, 2016

It is ACCESS ANYTIME which means once you purchase you get access to the Modules and the Facebook Support Group hosted by Jenny Burrell and Michelle Lyons immediately (from May 2nd onwards) and you complete the contents and exam (if you want certification) in your own time.
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Your Investment…..
3 Payments @ £65.67/month for 3 months
OR 1 Payment @ £197
proceed to checkout

Need to Convert Your Currency – click here?

Not Quite Ready to Book But Want To Receive Alerts For This Course?  Register Your Interest Here & You’ll Be Messaged via Email.AlertMe2

January is the new January

Happy New Year!

I hope that 2015 was good to you and 2016 will be even better. This is going to be a year of #radicalselfcare for me – I stepped off the whirlwind of work and travel about three weeks ago and today is my first day back at proper work. What a change to be well rested! You know,  sometimes I don’t realise how tired and empty I’ve become until I have a chance to re-charge and I realise that this (happy! energetic! enthusiastic!) is how I’m supposed to feel. So this will be the year of self care. Of practising what I preach! Of yoga, and rest, and meditation and great food. I spend a lot of time travelling for work and before the plane takes off, they always tell me to put my own mask on first.

Message (finally) received

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In other news….

I have some great courses coming up in the UK and US over the next few months:

In the UK: I shall be teaching a refresher day in RUH Bath on Feb 6 for previous attendees of my Advanced Clinical Skills in WH, and I’ll be back in Bath in April to teach my new course ‘The Obstetric Pelvis’ where we will be integrating advanced techniques to treat pregnant and post natal women: details to follow! I’ll be teaching a one day Masterclass in Breast Cancer Survivorship in Worthing on February 26 – I’ve just posted the details for that in the fb group, but do contact me if you’d like any other info. One of the highlights of my year is teaching at the Woman on Fire conference in London, March 12/13. I get to present alongside some of my best friends and learned colleagues – Jenny Burrell, Maria Elliott, Jessica Drummond and some new friends too.

Here’s a taster of what I’ll be talking about….

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In the US, I’ll be heading to Colorado at the end of the month to teach my Special Topics: Endometriosis, Fertility & Hysterectomy course: here’s a link to that info, and I’m excited to be going to Atlanta in March to teach about all things Menopausal: here’s that info!

And finally….

Today (January 6th) is Nollaig na mBan in Ireland, which roughly translates to Women’s Christmas – traditionally it is a day to mark the end of the festive season, where the women of the house are feted and celebrated and get to relax! (#radicalself care begins here!) A big part of that is creating ‘dainties’ – small and delicious things to eat, so I used a recipe from Susan Jane White’s book ‘The Virtuous Tart’ for Chocolate Seed Soldiers. I do have to warn you though – they are full of good things like dates and cashew butter and cocoa nibs and goji berries but they are SERIOUSLY addictive! Why not make some to share and celebrate the women in your world?

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Of course, another new year’s resolution is to become a more regular blogger, so I hope to be popping up more regularly with #radicalselfcare ideas, good food to make, eat and share and how to move your body in a happy and healthy way – after all, we are here to celebrate muliebrity!

Happy New Year to you all

Onwards & Upwards

Mx

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Progressing your pelvic floor training

While it can initially be very useful to find and activate/relax your pelvic floor muscles in supine or side lying (have you seen the free download about this on the Resources page?!), it’s really not a good long term or functional strategy – the pelvic floor needs to actively work in a number of different positions and in a number of different activities and in coordination with the breath.

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Once you have mastered the art of contracting, relaxing, lengthening and relaxing the pelvic floor muscles in a supine or side lying position, try it in sitting (on a firm chair to start with – you can try sitting close to the edge so that when you contract your pelvic floor you can feel it lift up and in and away from the surface of the chair & then relaxing back down again)

In standing, try and keep even weight on both feet and really bring your attention to the movement of the breath as you close the openings, lift up and in and then relax the pf muscles back down again.

Progressing to Movement:

The Knack: Ashton Miller et al first described this pre-emptive tightening of the pelvic floor before a sudden increase in intra abdominal pressure (such as a cough or a sneeze) back in 1998 and it was reviewed again in 2008

Essentially it involves bracing the pelvic floor for a sudden increase in pressure – as stated above, perhaps a cough or a sneeze, but also applicable for going from sitting to standing. Incorporating ‘The Knack’ into every transfer from sit to stand with emphasis on breathing and pf coordination can really enhance the efficiency of the lumbo-pelvic stability system

Try this: Sit close to the edge of your chair. Fold your arms (this way you won’t be tempted to push down on the arms of the chair!)

Take a deep breath in, as you exhale, relax your pelvic floor

Take another breath in, this time with the exhale, close the opening of your pelvic floor and lift up and in as you stand up (Don’t forget to keep breathing!)

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Once you are standing, relax the pelvic floor (and again, don’t forget to breathe!). Many women (especially those who do have some incontinence problems, are concerned they will leak if they fully relax their pelvic floors. This is an important mis-conception to address. By being able to fully relax their pelvic floors, they will actually gain a greater spectrum of movement when they contract their pf muscles, promoting a faster return to continence and control than simply

 ‘Tighten! Tighten! Tighten!)

We need to be able to have a full spectrum range of motion and control with our pelvic floor muscles – for continence control, for sexual health and for avoiding problems with back pain or even pelvic organ prolapse

TEXT HERE

In my next blog post we will look at how we can incorporate more dynamic and challenging movements into our pelvic floor training programmes.

See you then!

Mx

Tomatoes….a menopausal woman’s best friend?

Summer in Ireland is a traditionally soggy affair – but it just means we appreciate the sunny days even more…..

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However, summer does bring with it beautiful tomatoes, full of flavour, calling for new ways to be used. Lycopene is the plant pigment that gives tomatoes their red colour, has been associated with prostate health in men but there is new evidence emerging showing that it may also be very useful for women, especially at peri-menopause.

In a study at the University of Toronto, women who increased their lycopene intake experienced significant decreases in N-telopeptide (a marker of bone breakdown). Leticia Rao, PhD, the study author, attributed the bone health benefits to lycopene’s antioxidant properties. In her study, the recommended intake of lycopene was 30-7-mg of lycopene daily (roughly the amount found in 1/2 to 3/4 of a cup of tomato sauce (cooked tomatoes are significantly higher in bioavailable lycopene than raw, and using a healthy fat like olive oil also boosts absorption)

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Another interesting study, published recently in Nutrition Journal, involved women aged 40-60, who had at least one menopausal symptom such as anxiety, irritability or hot flashes. Participants drank 200 mls of unsalted tomato juice twice a day for eight weeks, and they were monitored for heart rate, blood pressure, cholesterol and menopausal symptoms

After just 4 weeks, those with high triglyceride levels saw a substantial decrease and menopausal symptoms were reduced by 16%

The cardiac benefits were attributed to compounds like 13-oxo-ODA which is only found in tomato juice and prevents metabolic syndrome, and esculeoside A, which supports cardiac function. But it was GABA, a neurotransmitter also naturally found in tomato juice, which may have helped with the hot flashes and stress management.

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Making your own tomato juice couldn’t be easier: cut the tomatoes into wedges and gently cook in some olive oil or good butter for about 15 minutes (I like to add a little chopped garlic, turmeric and black aepper for antioxidant & anti-inflammatory benefits, as well as for flavour, along with a dash of tamari). Strain through a sieve, using the back of a spoon to get the most out of the pulp, let it cool and serve. You could also pour into an ice cube tray and freeze to keep a taste of summer in the middle of winter

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These tomatoes were sauteed with some butter, garlic and spinach and made into an omelette with some pecorino, which was gobbled before I had the chance to take any pictures – sorry!!

(but it was really good!)

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3rd Age Women

Interested in learning more about peri-menopausal health?

Here is a link to some videos from the 3rd Age programme that Jessica DrummondJenny Burrell and I have created. Watch Jessica and I talk about creating optimal health for women as they move through and beyond menopause, creating pathways for health on every level of self care – using knowledge, food, exercise and mind-body strategies to optimise your well-being (and the well being of the women you know and work with)

Interested in learning more? Our online certification in 3rd Age women’s health opens again on July 20th. Hope to see you in class!Global_cert_meme_nov14

 

Are beets the new black?

Beets. They seem to be having a moment. Move over kale – there’s a new superfood on the block. I have posted about beetroot hummus before (yum!) but it is theoretically summer in Ireland now (really!) and I have been experimenting with new recipes.beet-545775__180

Two quick and easy ones particularly!

But why beets? Well apart from the fibre, blood pressure lowering, endurance raising, immune system boosting, bone, liver, kidney and pancreas supporting, nitrate powerhouse along with calcium, folate and iron, you mean? They are also just so beautiful, turning most things (including my white shirt….) a deep ruby red.

I love them any way I can get them but lately that means in smoothies or salads. We have had just the right mix of sunshine and rain to ensure that everything in the garden is growing like steam rising which means plenty of salad greens and fresh herbs.

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So I like to add a cup of chopped cooked beets to mixed greens with some crumbled goats cheese and some sunflower seeds, tossed with a simple vinaigrette (3 spoons of extra virgin olive oil, 2 spoons of good balsamic vinegar). I love some freshly picked and chopped dill on this too! This is great on its own or alongside roast chicken or fish.

For breakfast, I love to whizz up a cup of chopped cooked beets, a peeled & chopped apple, a handful of blueberries, a half a frozen banana, a couple of leaves of fresh mint and 1/2 a teaspoon of local honey (just for sheer pleasure!) I usually top it up with some water to get a drinkable consistency before blitzing it in the nutri ninjaDSC_2479

Best served outside, in the sun, on your own (before everyone else gets up!)

Enjoy! x

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Women’s Christmas

So today is the day….if they haven’t come down by now, today is the day the decorations come down.

Now, nobody has ever accused me of being a minimalist but those days after January 6th, when all the tinsel and ornaments and STUFF ( I seem to have a lot of Christmas STUFF) has been put away….

I like the space. It gives me room to think (plot, plan, prepare)

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Today is also Nollaig na mBan or Women’s Christmas in Ireland. The last day of the festive season, when the women of the house put their feet up and have nice things brought to them by the men of the house. (I am especially grateful for coffee in bed). It is also the feast of the Epiphany, of the Wise Men’s visitation to celebrate the birth of a baby (and the mother who birthed him)

this morning's walk @tullynally
this morning’s walk @tullynally

And so, for my epiphany this year, to celebrate Women’s Christmas, and wise women and men everywhere…..I look forward to another year of travels, of writing, of spending time with family and friends, of walks in the sun and of visiting many, many bookshops. But I also look forward to the space in between, once the ‘stuff’ has been put away. The quiet times, the dreaming, the napping.

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Of writing about health and movement and yoga and life….and also, a warning – lots of food posts, especially about my obsession with cruciferous vegetables (because Brussels sprouts are for life, not just for Christmas!)

Wishing you a Happy women’s Christmas, with Epiphanies a-plenty

Michelle x

Knowledge is Power!

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Anyone who knows me (for more then 5 minutes) knows I have a passion for women’s health. Particularly pelvic health. I have been accused of being ‘obsessed with the undercarriage’. Hey, it makes for great dinner party conversations! I think we need to think and talk more about pelvic health, particularly that it’s never normal to have pain, and leaking is never normal (common, yes. Normal, NO!) And there is almost always something that can be done about it…

But how can we know what IS normal?

Many of us know more about our phones than we do about our own anatomy…until today! I want to get every woman performing monthly self exams. We have come a long way in heightening awareness of the importance of breast self exams for women (and testicular self exams for men) but vulvar self exams are unfortunately not the norm…yet.

There are a number of vulvar conditions that affect women throughout their lifecycle. Without exception, these conditions respond to treatment best when treated early. Don’t be shy or embarrassed about performing vulvar self exams; like any other skill, its easy once you know how

Check your vulva monthly unless: You have recently had a baby or a miscarriage or you have recently had a gynecologic procedure: in these situations, check with your doctor that you are fully healed before beginning self vulvar exams.

Position yourself comfortably, propped up in bed.
Make sure your hands are clean
Don’t use any creams or lotions, as this may interfere with your ability to detect any changes

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Holding a mirror in one hand and use your other hand to separate the labia and look at your vulva.
Check the clitoris and the surrounding area
Then move down to the vaginal opening. Check the small folds of skin to the left and right.
Now move down to the area around the anal opening because vulvar disease can spread to here.

If you notice:
• Any lumps, bumps or skin changes
• Itching
• Pain
• Burning sensation, especially after urinating
• Any unusual discharge
• That you bleed after sex
• That you bleed between periods OR after menopause

Then make an appointment to see your doctor – as soon as possible

Some symptoms could be from a minor condition but sometimes they can be indicators of something more serious, so always get symptoms checked.

You get your car checked and serviced regularly – don’t you think you should pay the same attention to your own undercarriage?

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Developing an Anti Cancer lifestyle

vintage32An unhealthy diet and poor lifestyle including lack of exercise and being overweight causes three times as many cancers as genetics, according to Dr Rachel Thompson, science programme manager for the World Cancer Research Fund (WCRF)

Evidence suggests that only 5-10% of all cancers are due to inherited genes.

39% of the most common cancers, including breast and bowel, could be prevented by eating well, exercising and keeping weight under control (this is without factoring in smoking/ not smoking)

Irish Cancer Society: modifying lifestyle choices could prevent more than 30% of all cancers.At least one in three cancer cases in Ireland could be prevented and the number of deaths caused by cancer could be reduced greatly by changing your lifestyle.

Pay attention to: What you eat, what you drink, how you live, how you exercise.

The single most important thing is to stop smoking.

Be sunsmart – get enough but not too much! Don’t get burned!

Supplement with 1000iu of Vitamin D3 daily to decrease the risk of breast, ovary, prostate and colon cancer

Eat to beat cancer:

fibre: high fibre diet can reduce risk of cancer, especially colon, but also breast and ovarian, possibly by lowering oestrogen levels

olive oil :oleic acid may cut levels of HER2, a protein found in 20% of breast cancer cases, which enables the cells to divide and grow

fermented soy: associated with lower rates of cancer and less dense breast tissue

vegetables: cruciferous vegetables (broccoli, cabbage, cauliflower, Brussels sprouts, kale) have been shown to be protective

Avoid saturated fats: saturated fat in the diet is directly linked to both breast cancer and cardiovascular disease (which kills one in every two women)

Lose weight to cut your risk of cancer: if you gain weight between the ages of 30 and 50, your risk of developing breast cancer after menopause increases. Just losing 5% of your body weight (8 or 9 lbs) can decrease your risk of breast cancer by up to 40%