Buscar

Early detection is a significant piece of the breast cancer puzzle. Susan Cox, Renown Health Director of Cancer Operations, discusses what you need to watch for and how the latest technology can help detect potential cancer sooner. When should women start getting breast exams? It depends on risk factors: Average-risk women: Most medical organizations recommend the first mammogram between 40 and 44. Higher-risk women: Dependent on their high risk, which will dictate when they start screening, but generally around the age of 30 and not before 25 years old.

Read More About Ladies! Get Screened for Breast Cancer

Whether it’s cross-country or downhill skiing, snowboarding or snowshoeing, your off-season preparation is vital to an injury-free and healthy experience once the snow starts to fall. We’ve got you covered with expert tips that will make you the king or queen of the hill. Millions of skiers and snowboarders hit the slopes annually. So whether you’re a weekend warrior or stay active year-round, you need to prepare your body for the demands of your favorite winter sport to avoid minor aches, pains or even severe injury. Count on two to three weeks for your body to adapt to the physical challenges ahead if you’re active. Otherwise, give yourself a minimum of six weeks to gear up for the snow. Ready to shred? Here are some conditioning tips to help put you on the path to a fun, successful winter season. 1. Start With Cardio Cardiovascular exercise increases endurance as it conditions the heart, lungs and muscles and provides a solid foundation for other forms of exercise. And when you live and play at altitude, you need even more endurance. “Research shows that our maximum heart rate, cardiac output and ability to exercise are suppressed at altitudes over 5,000 feet,” explains Daniel Staffa, PT, DPT, OCS, of Renown Rehabilitation Hospital. “In the Reno-Tahoe area, altitudes can quickly rise over 8,000 feet when we exercise in the Sierras, so it’s critical to have cardiovascular fitness to avoid associated fatigue and decreased mental alertness on the slopes.” Try this: Pick an aerobic activity you enjoy — speed walking, running, hiking, biking or a cardio machine like the elliptical trainer. Build up to a minimum of 30 minutes, three days a week. 2. Increase Your Strength Your core works overtime to stabilize the body and absorb the shock of pivots and turns and variable snow conditions. Strengthen your core, lower back, hamstrings and calves and you’ll go a long way toward guarding against ligament tears and damage to other joint structures. Stronger muscles will also allow you to relax while maintaining control and making those quick adjustments that uneven terrain demands. Try this: Squats, wall sits and lunges. Work your core and lower and upper extremities with a variation of sit-ups, crunches, back extensions and planks. 3. Integrate Plyometrics Staffa explains that if your legs aren’t used to absorbing the impact of landing, severe injuries can occur. Preempt such trauma with plyometric exercises, or “explosive movements,” that simulate the movements of your favorite sport. You’ll develop greater power in your legs when you combine plyometrics with your strength training. Try this: Incorporate multi-directional drills — such as lateral jumps and forward and backward jumps — on variable surfaces like a trampoline, solid ground, or a box or step. Here’s a challenge for the more advanced: Stand in front of a bench or box (12 inches or so). Jump up and then immediately back down. Do this 10 to 30 seconds at a time, rest and repeat. Or get old school and bust out the jump rope. 4. Improve Your flexibility Flexibility is the ability to move joints through their entire range of motion, from a flexed to an extended position. Being flexible will allow you to pivot, twist and turn and navigate varying snow conditions with ease. You can increase your flexibility while maintaining bone alignment with stretching. Don’t forget to warm up and cool down. Try taking it easy the first 15 minutes of your day on the hill; try starting with a beginner’s run or walk to warm up and prepare your body. Do the same at the end of the day or go for a brisk walk to cool down. Stretching will help return muscles to their normal length. Try this: Dynamic stretches such as leg swings, arm swings and torso twists. Target your quads, hamstrings, calves, and lower back. 5. Fuel for the Hill Staffa suggests loading up on healthy complex carbohydrates the day before you go out and bring along your favorite protein snacks. Assess the slopes before making that first run — is the snow heavy, fresh or wet — and stay mindful of your fatigue level throughout the day. Don’t forget to hydrate and re-hydrate before, during and after exercise. And most important, have fun! Visit Renown Physical Therapy and Rehab for more information. Or call 775-982-5001 to consult with our sports and orthopedic experts who can help you develop an individualized training program in preparation for the winter season, including methods for overcoming previous injuries and limitations.

Read More About 5 Training Tips for an Epic Winter Season

Breast cancer is the leading cause of cancer deaths in women in the U.S. That’s why early detection is so important. Dr. George Krakora, a radiologist with Renown Institute for Cancer, explains what to watch for and how new technology can lead to early detection. Most women know the importance of breast health and staying current with annual breast exams, but may not know that both screening guidelines and technology is evolving. So we asked George Krakora, MD, a radiologist for the Renown Institute for Cancer, what every woman should know about breast cancer detection and which screening method is right for them. First off, when should women start getting breast exams? Generally, women should start getting breast exams using mammography or ultrasound after they turn 40 years old. But we also want women ages 18 to 39 to talk to their primary care provider and ask for what’s called a formal risk assessment to see if screening is needed sooner. And you want to make sure your care provider is giving you a breast exam starting at age 25. It’s also a good idea to be familiar with how your breasts look and feel so you can report any changes to your care provider. What are the risk factors for breast cancer? Are there any preventive steps women can take? There a few risk factors you can’t control, like your age, family history of breast or other cancers, and if you have dense breast tissue. Your risk for breast cancer increases as you get older, and most breast cancers are diagnosed after age 50. Knowing your family history is important because a history of cancer and shared lifestyle can raise your risk. Your breast density can also increase your risk: Women with high breast density are four-to-five times more likely to get breast cancer than women with low breast density. But the good news is there are quite a few things you can do to prevent breast cancer, like not smoking, watching your alcohol intake, and maintaining a healthy weight with good diet and exercise. There are a lot of newer screenings out today. What is the difference between 2-D and 3-D mammography? In a 2-D mammogram, the tech takes X-rays of the breast. These pictures can show the radiologist if there are any lumps or tumors you might not be able to feel. In 3-D mammography, the process is largely the same but more X-rays are taken and it takes a few seconds longer for each image. This kind of exam detects 41 percent more cancers and reduces the number of false-positive results given to patients. This improvement in technology is great for both patients and their care providers. 3-D mammography provides better images of the breast, which allow doctors to more clearly diagnose and avoid false positives, especially in women with dense breast tissue. And what about a whole breast ultrasound. What is that? A whole breast ultrasound uses sound waves to detect cancerous tumors in the breast without using any radiation — it’s an ultrasound just like pregnant women get to check up on their baby. And the exam only takes about 20 minutes. We recommend these exams for patients whose mammograms have shown that they have dense breast tissue. Dense breast tissue can make it harder for doctors to see any abnormalities, lumps or tumors in a mammogram, so this technology ensures better early detection.

Read More About 3D vs Whole Breast Ultrasound Which is Right for You

Fishing can be great for relaxation, and it’s a great family activity. Here are five suggestions for great local fishing spots, plus a recipe for trout if you wind up catching one! There are many ways to unwind in the great outdoors in our beautiful region, and fishing can be easily added to that list. The benefits of casting a line are many. According to a study by Harvard Medical School, fishing was compared to yoga for its links to stress relief. The study notes that fishing brings out the relaxation response that slows down breathing, reduces blood pressure and relaxes the muscles. So, get out there and find some fish. There are many lakes of many styles to practice this ancient art, but here are the five that keep coming up in local conversation, virtual or otherwise. If you want to explore more options, the Nevada Department of Wildlife’s fishing guide can fill you in (and then some!). One thing to note about two of the areas we’ve chosen, Pyramid Lake and the Truckee River. Winter flooding has led regional officials to make necessary repairs to both areas, and there may be restrictions to access, including roads that lead to some of the fishing areas in both of these large bodies of water. Be sure to check first at the sites below before heading out, and you can also go to the flood advisory page for our region on water.weather.gov to check on flooding advisories throughout the summer as snowmelt continues. Five Great Regional Fishing Spots Boca Reservoir Location: Stampede Dam Road, 2 miles north of the Boca exit on Interstate 80 Two types of fish: rainbow trout, kokanee salmon More details: One of the more reliable year-round spots, Boca Reservoir even hosts ice fishing once (or if) the body of water freezes over. It’s located in the beautiful Tahoe National Forest. Donner Lake Location: Take the Donner Pass Road exit from Interstate 80, turn onto South Shore Drive Two types of fish: brown trout, mackinaw trout More details: A great scenic lake at the edge of Donner Memorial State Park, this fishing spot includes a public pier, while its China Cove on its southeast end is also a good place for mackinaw in the fall. Paradise Park Ponds Location: Take US Highway 395 to the Oddie Boulevard exit, follow it about a mile to the corner of Oddie and Silverada boulevards Two types of fish: rainbow trout, channel catfish More details: The Reno-Tahoe area has several urban lakes ripe for fishing, including this longtime spot for anglers. There are two large and two small ponds for a fun experience no matter your skill level. It’s also open year-round. Pyramid Lake Location: Interstate 80 to the Fernley exit, then take the Wadsworth/Pyramid Lake ramp to State Highway 447 Two types of fish: cutthroat trout, Sacramento perch More details: This is one place everyone talks about for fall fishing, as the season, which opens on Oct. 1, is very popular. The lake is run by the government of the Paiute Tribes and has distinctive rules for those who choose to fish here. Truckee River Location: Along Highway 89 and Interstate 80, between Tahoe City limits and Reno city limits Two types of fish: rainbow trout, mountain whitefish More details: This portion of the Truckee is where most of the fishing takes place, although the Reno-Sparks Recreation and Visitors Bureau notes that “this is not a river to fish to death in one spot. There is plenty of room and one should keep moving until one finds some agreeable fish.”

Read More About Get Reel: Top 5 Fishing Spots in the Truckee Meadows