Breast cancer remains one of the most pressing health challenges for women worldwide, but awareness is a powerful tool in the fight against it. Each year, October brings a surge of pink ribbons and educational campaigns, reminding us of the importance of early detection, ongoing research and compassionate support for those affected.

Detecting Breast Cancer Early

Early detection saves lives, and it begins with regular screenings! The National Breast Cancer Foundation has determined that when breast cancer is found in its earliest, localized stages, the five-year relative survival rate is 99%. There are over 3.8 million breast cancer survivors in the United States who have gotten tested, diagnosed and have fought the intense battle against cancer. The U.S. Preventative Services Task Force now recommends all women get screened for breast cancer every other year starting at the age of 40 instead of the previously recommended age of 50. This change aims to detect breast cancer earlier, saving more lives and improving outcomes. The American College of Radiology (ACR) recommends that high-risk women, including Black and Ashkenazi Jewish women, undergo a risk assessment by age 25 to determine if earlier screening is needed. High-risk women may need more intensive screening, including MRI surveillance, mammograms or breast ultrasounds, starting at ages 25 to 30.

 

New Screening Recommendations

If you fit into the new recommended age of 40 and haven’t already, schedule your breast cancer screening today by logging into your GHCMyChart^SM account. All mammograms take place at our Hatchery Hill Clinic in Fitchburg, Wisconsin where two new imaging machines have recently been installed. If you receive your care at a clinic outside of GHC-SCW, your GHCMyChart^SM account will prompt you to call to schedule your appointment.

Along with getting tested by a professional, the National Breast Cancer Foundation encourages women of all ages to do monthly breast self-exams and to be aware of their bodies to detect any abnormalities. In these self-exams, look for bumps, abnormal skin color and texture and note any sore spots.

 

Breast Cancer in Men

Breast cancer begins as a growth of either malignant or cancerous cells in breast tissue. This tissue is found in everyone, male and female. While it is most common for women, men can also be diagnosed with breast cancer, with 1 in every 100 breast cancers diagnosed in the U.S. being found in a man. Men can get tested if they feel a lump or see changes to the color or thickness of skin on their chest.

Male Breast Cancer Awareness Week is marked every October 17-23. For more information about male breast cancer, including statistics, symptoms and stories from men who have survived breast cancer, please visit this page on the Center for Disease Control (CDC) website.

 

How GHC-SCW is Promoting Awareness

GHC-SCW is dedicated to promoting breast cancer awareness and early detection this month and every month. On October 18-20, GHC-SCW will be wearing pink and asking members to join us to spread awareness and show our support for those diagnosed with breast cancer. During the month of October, share a selfie wearing pink on social media and tag GHC-SCW and include #GHCWearsPink for the chance to win a pink Lands’ End tote bag full of goodies!

The recent guidelines and recommendations for breast cancer screenings have been updated, and we’ve made it easy to make an appointment to receive this potentially life-changing checkup. If you are eligible for a screening and receive care at a GHC-SCW primary care clinic, follow the simple steps below:

 

Step 1: Log into your GHCMyChart^SM account

Step 2: Select “Schedule an Appointment”

Step 3: Select “Mammogram Screening”

Step 4: Answer a few questions and select the time that works best for you

 

For More Information and Resources:

• Breast Cancer | Breast Cancer Information & Overview | American Cancer Society
• Breast Cancer Information, Support & Donations – National Breast Cancer Foundation
• Male Breast Cancer: What Men Need to Know eBook – National Breast Cancer Foundation

The pelvic floor consists of all the structures that form the floor or bottom of our pelvis from our pubic bone to our coccyx. Depending on the source, this may even include from the waist to the inner thigh or hip region. Muscles, nerves, blood vessels, fascia, organs and lymphatics reside in the pelvis. If we include the hip, lumbar spine and sacroiliac joint we now must consider how joint mobility and stability affect the pelvic floor and how the pelvic floor may affect these  In this post, not all anatomy will be discussed as this post would become a book. Enjoy some snippets of how our pelvic floor relates to the body.

Female Pelvic Floor Anatomy

To appreciate the pelvic floor for the female anatomy, see the images below:

This is an image looking from the bottom of the female pelvis depicting the urethra, vaginal and anal orifices (openings) and pelvic floor muscles. Some of the bony structures to view are the pubic symphysis (at the top), the ischial tuberosity (at the outer bottom) and the acetabulum. The acetabulum or concavity in the pelvic bone is the socket where the head of the femur (hip) attaches. An appreciation of the hip in pelvic floor issues can be realized by looking at the anatomy. The proximity of the hip joint to the pelvic floor and the hip muscles crossing the pelvis create a relationship to the pelvic floor.

 

This image is looking from the top down and into the inside of the female pelvis. You can appreciate the connections from the front (pubis) to the back (sacrum) and the attachments of the pelvic floor muscles and the direct relationship to hip musculature such as the iliacus, psoas and piriformis. The psoas, a long tubular muscle adjacent to the iliacus (see the image below), connects the lumbar spine to the femur by going through the pelvis. Contributions by the psoas may have a large effect on the spine and pelvic floor.

Male Pelvic Floor Anatomy

The image below shows a model of the male pelvic floor looking from the bottom up. The yellow lines depict the pudendal nerve which arises from the sacrum and has input for sensation, muscle activity of the urethra and anus. This helps with control over the bladder and bowel. It also relays information of touch, pleasure and pain to the brain. The large grey ligaments on either side of the pelvic floor are the sacrotuberous ligaments which aide in stability to the pelvis and connect into the hamstrings and the posterior superior iliac spine (ilium/pelvis).

The image below demonstrates the male pelvic floor model looking from the top down inside the pelvis. The hammock nature of the pelvic floor muscles shows the support nature for the anus and urethra to help control the bowel and bladder. At the top of the image, the abdominals are connected to the pubis of the pelvis. The abdominal wall can affect the pelvic floor. For example, if there are trigger points or knots in the abdominal wall pain can be referred to the pelvic floor.

Knowledge of anatomy, particularly the pelvic floor, is important in understanding the connections to the rest of the body and the impact the pelvic floor may have on our body and how it may affect it. If you think you may have a pelvic floor problem, please discuss with your provider to see if pelvic floor physical therapy may be appropriate for you.

References and Further Reading

• Donnelly, J., Fernandez-de-las-Penas, C., & Finnegan, M. (2019). Myofascial Pain and Dysfunction: The Trigger Point Manual (3rd ed., pp. 487-495, 530-533). Wolters Kluwer.
• Ghanavatian, S., Leslie, S., & Derian, A. (2023). Pudendal Nerve Block. StatPearls. https://www.statpearls.com/articlelibrary/viewarticle/27998/
• Koch, L. (2012). The Psoas Book (1st ed.). Guinea Pig Publications.
• Pudendal Nerve. (2021, September 14).  Cleveland Clinic. Retrieved April 3, 2024, from https://my.clevelandclinic.org/health/body/22000-pudendal-nerve
• Sacrotuberous Ligament. (2023, August 24). Physiopedia, . Retrieved 19:26, April 3, 2024 from https://www.physio-pedia.com/index.php?title=Sacrotuberous_Ligament&oldid=340406.

As summer winds down and the school year approaches, parents face the challenge of keeping their kids healthy amidst the hustle and bustle of school life. There’s a lot to consider, from fighting germs to ensuring proper nutrition and sleep. Here’s how to support your child’s health and provide a solid and productive school year.

 

Nutrition Tips for School Days

Breakfast is the Most Important Meal of the Day

Ensure your child eats a nutritious breakfast to boost energy and improve concentration. Choose foods like oatmeal, whole-grain cereals or eggs, which provide sustained energy.

Healthy Lunch Ideas

Pack lunches for your child that balance protein, vegetables and fruits to fuel active, growing bodies. Some easy ideas include whole-grain wraps, fresh veggie sticks, fruit and yogurt.

For some families, access to healthy foods can be difficult due to social and economic factors. Have issues accessing food or questions about which organization to turn to? Please reach out to GHC-SCW, and we can help!

Hydration

Teach your child the importance of drinking water throughout the day. A reusable water bottle can be a fun accessory and a healthy reminder to stay hydrated.

 

Back to School Sleep Routines

Consistent Bedtimes

Establish a regular sleep schedule to help your child wake up refreshed. According to the National Sleep Foundation, children and teens have different sleep needs. Check out the table below for their recommended hours of sleep based on age.

 

Age Group	Recommended Sleep
Preschool Children: 3 to 5 Years Old	10 to 13 Hours
School-Age Kids: 6 to 13 Years Old	9 to 11 Hours
Teenagers: 14 to 17 Years Old	8 to 10 Hours

Sleep Environment

Ensure your child’s bedroom is conducive to sleep—quiet, dark and cool—and limit screen time. Ensure your child is off their tablet or any blue-light-emitting devices at least an hour before bed. You can also read to your child as part of their bedtime routine, or have older children read quietly by themselves.

 

Physical Activity

Daily Exercise

Encourage your child to participate in at least an hour of daily physical activities, whether through a sport, playing at the park or a family walk after dinner.

After-School Sports

Playing sports can help with physical health, social skills and learning discipline. Support and encourage your child to find a sport they enjoy.

 

Mental Wellness

Stress Management

Going back to school can cause anxiety. Be sure to listen to your child and validate their concerns. Remind them of their past successes and provide them examples of what or how they have overcome areas of anxiety in the past. Teach your child simple stress relief techniques like deep breathing or breaking tasks into smaller steps.

Support System

Help your child identify safe adults they can turn to for support at school, such as a school counselor or teacher. As a parent or guardian, also work to establish a rapport with this person as well, so that your child can feel comfortable going to them if there is an emergency at school. It can also be helpful for you to reach out to this person to discuss any issues that have come up at home that may not have been addressed as school, such as bullying, safety concerns, behavioral health issues and more.

Social Skills

There are many ways for children to form relationships and build support systems. In addition to be active through sports, there are after school and during school clubs such as art, music, intramural sports, chess and other activities. Pay attention to your child’s interests and strengths and help them find opportunities for them to connect with others with similar interests. Promote healthy social interactions and encourage your child to make new friends and maintain old friendships. These social skills can significantly enhance their school experience and will help them to develop personal relationships as they grow older.

 

Preventive Health Measures

Immunizations

Ensure your child’s vaccinations are up to date to protect against various diseases, following your school’s requirements. The flu vaccine can help prevent your child from getting the flu or reduce the severity of symptoms. Contact your child’s primary care provider or pediatrician to arrange a vaccination, to ensure they have immune protection during flu season.

Regular Checkups

Schedule routine medical, dental and vision checkups to prevent and address health issues. Since appointments tend to fill up quickly at many clinics, it’s a good idea to schedule these a few months before they are do. Some parents schedule check-ups at or around their children’s birthday, as it can be easy to remember and have age-related vaccinations or treatments covered at these appointments.

Hand Hygiene

Reinforce the importance of washing hands properly to ward off germs. Teach your children the steps below from the CDC to properly wash your hands:

1. Wet your hands with clean running water (it can be hot or cold), turn off the tap and apply soap.
2. Lather your hands by rubbing them together with the soap. Lather the backs of your hands, between your fingers and under your nails.
3. Scrub your hands for at least 20 seconds. An easy way to do this is to hum the song “Happy Birthday” twice from beginning to end.
4. Rinse the soap off your hands well under clean, running water.
5. Dry your hands with a clean towel or an air dryer.

 

Preparing for Illness

Recognizing Signs of Illness

Teach your child to recognize early signs of illness and understand when to speak up. Common symptoms to be aware of include fever, sore throat, fatigue and nausea.

Managing Common Illnesses

Keep a first aid kit at home that includes essential must-haves, such as a thermometer, over-the-counter fever reducer (like acetaminophen or ibuprofen), bandages and antibiotic ointment. Ensure you are also familiar with the school health policies and guidelines if your child sustains an injury or becomes ill at school.

 

Creating a Supportive Home Environment

Homework and Study Areas

To help your child focus and succeed academically, designate a quiet, well-lit area for homework and studying. Ensure there aren’t any distractions nearby that could derail them from completing their homework or important school projects, such as video games or TV. If tablets or smartphones aren’t required for schoolwork, have your child place them somewhere else to help minimize distractions.

Emotional Support

Talk to your child regularly about their day, listen to their worries and provide guidance. This emotional support is critical to their confidence and happiness. If you or your child are in need of additional support for emotional struggles, please visit our Behavioral Health page for more information and resources.

Read with Your Child

Spending time reading with your child, particularly at bedtime, is a wonderful way to support their literacy. It is also a great way to instill a good habit of avoiding screens before bedtime.

 

By taking these steps, you can help ensure your child has a healthy, happy and successful school year. Remember, a little preparation goes a long way in keeping your child strong and ready to learn.

Do you know what the pelvic floor is and what it does for your body? Understanding this important part of your body is the first step in helping you maintain its wellness and overall health.

 

What is the Pelvic Floor?

The pelvic floor is a group of muscles, fascia and ligaments that support your pelvic organs, such as the bladder, intestines, rectum, prostate and uterus. The largest group of muscles in the pelvic floor is the Levator Ani. The Levator Ani and the surrounding muscles act like a hammock to support your pelvic organs. They also lift upwards to help control urine flow or bowel movements and adjust tension to support our body as we move.

 

 

Pelvic Floor Issues and Care

Unfortunately, these muscles and surrounding tissues can change due to menopause, pregnancy, childbirth, cancer treatment, aging, obesity, chronic constipation and more. The key to pelvic floor wellness lies in awareness and proactive treatment, especially if you are having difficulty controlling urine and/or bowel movements or if you are experiencing pelvic pain. If you have these symptoms, you can schedule an appointment with your Primary Care Provider to address these concerns. During your visit, your provider may give you simple tips to care for the condition on your own. They may also suggest trying a medication and/or refer you to a physical therapist who specializes in pelvic health.

If you are referred to a physical therapist, they can work with you to address these issues. They can give you lifestyle suggestions, create a series of special exercises tailored to fit your needs and provide individualized in-clinic care to decrease your symptoms and get you back to doing what you love.

 

We’re thrilled to announce the Physical Therapy Team is releasing a series of blogs featuring information and wellness tips to support your pelvic floor and overall health. Stay tuned for more exciting content on this topic!

In our fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life. But often, this comes at the expense of neglecting our emotional well-being. Caring for your mental health is as crucial as looking after your physical health. We’ll explore the importance of nurturing your emotional well-being and provide tips to help prioritize your mental health.

 

The Importance of Emotional Well-Being

Emotional well-being refers to your ability to understand, manage and express your emotions constructively. It is vital to your overall health and affects various aspects of your life, including relationships, work and physical health. Here’s why nurturing your emotional well-being is essential:

 

• Reducing Stress: Effective emotional management helps you cope with stress better, reducing its negative impact on your body and mind.

 

• Enhancing Relationships: When you’re emotionally healthy, you can form and maintain positive relationships with others.

 

• Improving Decision-Making: Emotional well-being allows for clearer thinking, aiding in better decision-making and problem-solving.

 

• Boosting Resilience: Resilience, the ability to bounce back from adversity, is closely tied to emotional well-being. It helps you navigate life’s challenges more effectively.

 

• Increasing Overall Happiness: Emotional well-being contributes significantly to happiness and life satisfaction.

 

Tips for Nurturing Your Emotional Well-Being

Now that we understand the importance of emotional well-being let’s explore some practical steps to nurture it:

Prioritize Self-Care

Self-care doesn’t necessarily mean bubble baths and expensive trips to the spa. (They are nice if they do help you though!) Dedicate time to self-care activities that make you happy, whether it’s reading, practicing mindfulness or pursuing a hobby.

Stay Connected

Maintain social connections with friends and loved ones. A strong support system can provide comfort during tough times. Schedule a coffee date with a friend or visit a relative you haven’t seen.

Exercise Regularly

Physical activity releases endorphins, boosting your mood and reducing stress. Aim for at least 30 minutes of exercise most days. You don’t necessarily need to do a grueling fitness class every day. Consistency is key in physical activity, so opt for activities you enjoy, whether it’s riding a bike, swimming or playing pickleball.

Seek Professional Help

If you’re struggling with your mental health, don’t hesitate to seek help from a behavioral health professional. They can provide valuable guidance and support. They can also refer you to helpful resources and programs, like our Foundations Intensive Outpatient Program. Substance use disorders can also hurt mental health. GHC-SCW Primary Care Providers offer compassionate care for substance use disorders, including specialized medication management and a supportive path to recovery.

Practice Mindfulness

Mindfulness techniques, such as meditation and deep breathing, can help you stay present and manage stress. Looking for some simple exercises to get started? Check out the Spinal Breathing Exercise on our YouTube channel. 

Set Realistic Goals

While it’s tempting to do everything, tackling your entire to-do list all at once can be overwhelming. Break your goals into smaller, achievable steps. Make sure to celebrate your successes along the way, too!

Limit Screen Time

Screen time is unavoidable in many careers. For many, computers and smartphones have become essential tools for their jobs. However, excessive screen time, especially on social media, can negatively impact mental health. During your downtime, make sure to set boundaries for healthy device use. It can be as simple as turning off notifications, setting a timer to limit usage and keeping your phone or laptop out of the bedroom.

Get Quality Sleep

Prioritize sleep, aiming for seven to nine hours per night. Quality rest is essential for emotional well-being and vital to your physical health. To create a sleep-friendly space, keep your bedroom cool, dark and quiet with comfortable bedding.

Express Gratitude

Regularly express gratitude for the positive aspects of your life. This practice can foster a more positive outlook. One way to do this is to keep a daily gratitude journal. You could start your day positively by writing down the things for which you are grateful. Another way to express gratitude is by taking time before bed to note events that brightened your day. Some events you could note in your journal may include witnessing a random act of kindness or seeing your favorite flowers on your daily walk.

Educate Yourself

Learning about mental health can be powerful in understanding these conditions. You can also be part of the movement to reduce stigma and support others who are struggling with these conditions. Our online health conditions pages provide helpful information and resources on common mental health challenges, such as anxiety and depression.

 

Nurturing your emotional well-being is valuable to your overall health and happiness. Incorporate these tips into your daily life to prioritize your mental health and contribute to a more emotionally fulfilling existence. Remember, seeking help when needed is a sign of strength, and there’s support available for everyone. Your mental health matters, so make it a priority.

Winter has arrived, and along with it comes the magic of snow-covered landscapes. However, it also brings a potential hazard that we all need to be aware of – slippery surfaces that can lead to painful slips and falls. Here are some valuable winter walking safety tips to remember while navigating icy and snowy surfaces.

 

1. Stay Informed

Before heading out into the winter wonderland, staying informed about the weather is essential. Keep an eye on the weather forecast to know what to expect regarding temperature changes, snowfall, and ice accumulation. Staying informed allows you to prepare and take preventive measures accordingly.

2. Choose the Right Footwear

Selecting the proper footwear is crucial to prevent slips and falls in winter. Invest in non-slip shoes or boots with excellent traction to keep yourself stable on slippery surfaces. Your choice of footwear can be your best friend in avoiding winter accidents.

3. Walk Carefully – Small Steps and Shuffling

Walking safely on icy sidewalks or snowy paths requires a unique approach. Take small steps and shuffle your feet to maintain better balance. Avoid rushing and give yourself extra time to reach your destination safely. Remember, “slow and steady” is the key to staying upright in icy conditions.

4. Keep Walkways Clear

Keeping walkways clear of snow and ice is essential for a safe winter season. Make sure to regularly salt or sand outdoor pathways and promptly remove any accumulated snow to provide a secure walking surface. Ensure that entranceways are dry inside your home, with mats in place to prevent wet floors.

5. Use Handrails

Handrails can be a lifesaver when navigating stairs, especially in icy or slippery conditions. Always use handrails for added support and stability, whether you’re going up or down stairs. This simple practice can significantly reduce the risk of accidents and injuries.

 

Still Not Confident Walking in a Winter Wonderland?

If you need help maintaining balance while walking on snowy or icy surfaces, GHC-SCW has resources that can help!

Our Physical and Occupational Therapy (PT/OT) team can work with you to address your concerns to help prevent falls. They can educate you on any personal risk factors you may have, and provide training and exercises that can help. Using the knowledge, tools and resources they provide, you can feel more confident facing winter walking hazards.

Want to get started working with a PT/OT specialist? Schedule an appointment with PT/OT by calling (608) 662-5060.

 

As we embrace the beauty of the winter season, let’s also embrace these practical winter walking safety tips to prevent slips and falls. We can all enjoy the season safely and responsibly by staying informed, choosing the proper footwear, walking carefully, keeping walkways clear and using handrails. Stay safe and savor the magic of winter!

Men’s health is a topic that often takes a back seat in the conversation about wellness. For years, many men have hesitated to discuss their health issues openly. However, times are changing, and organizations like Movember work tirelessly to promote men’s health and well-being. In this blog post, we’ll explore the significance of Movember and how it’s positively impacting men’s lives across the globe.

Movember: A Movement for Men’s Health

Movember, a combination of “mustache” and “November,” is an annual event in November. It began in Australia in 2003 when a group of friends decided to grow mustaches to raise awareness about men’s health issues, particularly prostate cancer and depression. To read the full story, check out this blog from the Movember Foundation. It has evolved into a global movement encouraging men to grow mustaches during November to spark conversations about their health.

The Impactful Movember Initiatives:

1. Prostate Cancer Awareness: Prostate cancer is the second most common cancer among men worldwide. Movember raises awareness about this disease and encourages men to get regular check-ups, including prostate cancer screenings. Early detection can significantly improve the chances of successful treatment.
2. Behavioral Health Support: Movember is equally committed to addressing behavioral health issues, including depression and suicide. Many men struggle with mental health challenges in silence. This movement helps raise awareness that suicide is a global health crisis that disproportionately affects men. Movember provides a platform to reduce the stigma around behavioral health and encourages men to open up about their feelings, seek help and access resources for mental health support.
3. Physical Activity and Well-being: Movember encourages men to adopt a healthier lifestyle by being physically active and making better dietary choices. These changes can significantly reduce the risk of chronic diseases, such as heart disease and diabetes.

Breaking Down the Stigma:

One of the most significant barriers to men’s health is the stigma surrounding vulnerability and seeking help. Movember challenges these stereotypes and encourages men to:

• Open up about their mental health challenges.
• Seek professional support when needed.
• Prioritize regular health check-ups and screenings.
• Lead healthier lifestyles by staying active and making nutritious choices.

By addressing these issues openly, Movember aims to create a world where men are not afraid to seek help and prioritize their health and well-being.

How You Can Get Involved:

Movember is a movement that relies on community participation. Here are some ways you can join the cause:

1. Grow a Mustache: Participate in the iconic Movember challenge by growing a mustache during November. It’s a fun and visible way to show your support.
2. Start Conversations: Use your mustache as a conversation starter to discuss men’s health issues with friends, family, and colleagues.
3. Donate: Contribute to the Movember Foundation to support their initiatives in men’s health, including research, education and support programs. Click here to check out their website and learn more.
4. Get Active: Participate in physical activities or host events to raise funds and awareness for men’s health.

Movember is more than just growing a mustache; it’s a movement transforming how we think about men’s health. By encouraging open conversations, promoting early detection and providing resources for mental health support, Movember is breaking down the barriers that have prevented many men from prioritizing their well-being.

Summer is when we can enjoy the warmth of the sunshine on lazy, hazy days. But what happens when the air gets a little too hazy? You may have recently noticed less visibility in the air, along with warnings about air quality issues from local meteorologists and on your weather app.

 

What causes air quality issues? Common sources of air quality problems are pollution, including, as we’ve seen more recently, smoke from wildfires, such as in Canada or the western United States. Breathing in this type of air is dangerous, as it can contain harmful substances that can negatively affect our bodies. People at the greatest risk for health problems during this time are older adults, pregnant persons, infants and children, and individuals with lung or heart issues.

 

When there are problems with the air quality in your area, you may notice yourself coughing more, having trouble breathing or having a scratchy throat. Your eyes might sting or water due to the smoke in the air. Experiencing these physical symptoms due to poor air quality raises an important question: How can you stay informed and monitor the air quality in your area? There are many resources you can use to check the local air quality, including visiting airnow.gov. You can also sign up for air quality alerts from the Wisconsin DNR.

 

If an air quality alert is issued for your location, there are steps you can take to keep yourself healthy and safe. Avoid going outdoors, especially at peak negative air quality levels. Make sure all the windows and doors are closed. Have an air purifier running in your home to filter out the harmful substances in the air. Avoid exercising outdoors, as breathing in smoky air during physical activity can put additional strain on your body.

 

But what can you do to protect yourself if you need to be outside, such as for work or running necessary errands? You can wear a KN95 or N95 mask to protect against breathing harmful particles in the air. If you are driving, ensure your climate settings are on recirculating air, not the fresh air setting, as this will prevent more problematic air from being pulled into your vehicle.

 

We can’t stop the Canadian wildfires, but we can improve air quality by:

• • Drive less by biking or walking, avoid vehicle idling, and carpool whenever possible
  • Plant more greenery like trees and bushes
  • Use less energy by adjusting thermostat settings, decreasing screen time, and unplugging devices and appliances that aren’t being used
  • Improve the energy efficiency of your home with things like LED light bulbs and good weatherization
  • Explore ways to electrify your home and home appliances like lawnmowers, hot water heaters and furnaces
  • Consider improving indoor air quality by swapping out gas stoves for electric or induction stoves, using cooking vents, regularly replacing HVAC filters and using other indoor purifiers

 

While we may not have control over the air quality in our area, prioritizing our health and taking proactive measures during periods of poor air quality is essential. By staying informed about air quality updates and following guidelines, we can make informed decisions and minimize our exposure to harmful substances in the air.

October marks Breast Cancer Awareness Month. Breast Cancer knows no gender, and GHC-SCW wants you to be informed of the risks and methods you can use to monitor yourself for symptoms.

 To understand more, we sat with Kristen Ruf, GHC-SCW Medical Imaging Manager and Dr. Kathryn Ledford to understand more about how you can self-check yourself for signs of breast cancer and information about the process of getting a mammogram. 

 

How can I self-check for lumps or signs of breast cancer?

While current recommendations from the United States Preventive Service Task Force no longer recommend teaching a self-breast examination, they encourage awareness of one’s body and its changes. In my practice, I advise regular self-checks and “knowing your breasts,” as I believe my patients know their bodies better than any clinician. Use the finger pads of three fingers to apply gentle pressure in a circular motion around the breast – you can “scan” up and down or in a circular motion, so long as you are sure to check all parts of the breast, including under the areola and the armpit.

 

How often should I self-check for lumps?

There is no clear recommendation for the frequency of self-checks, and I recommend that my patients check “regularly” – consider monthly to one’s cycle or on the first of the month. If you have a menstrual cycle, check at different times to note the changes in your breasts based on your varying hormone levels throughout the month.

 

If I find a lump, what should I do?

Call your clinic. Your Primary Care Provider (PCP) may want a clinical breast exam or recommend you start with a diagnostic mammogram and ultrasound.

 

When should I start getting mammograms?

The United States Preventive Services Task Force (USPSTF) recommends starting mammography screening at age 40 and every other year. This recommendation considers the pros and cons of screening, early detection, the possibility of false positives, and data from millions of people. That said, recommendations vary between clinical groups, and many still consider preventive screening reasonable for persons with breasts earlier than their 40s. I always consider a patient’s personal history, family history, and preferences. I ask them to consider, “What will I do if I get called back for further evaluation?” “Will I feel better knowing I had the screening done?” “If I get a false positive scare, will I keep up with regular screening in the future?”

 

What is the process of a mammogram?

An order for a mammogram is placed by your PCP. You then call GHC-SCW Hatchery Hill to schedule your mammogram there. You will meet with a radiology technician who will perform the exam at the appointment. The mammogram is like an x-ray of your breast; you will need to undress (top only), and each breast will be examined. The radiation from a 3D (tomosynthesis) mammogram is comparable to having two to three chest x-rays.

 

If you see something on my mammogram, what are the next steps?

Mammograms are “graded” by the reading radiologist to determine the best next steps for evaluating any abnormalities seen on the mammogram. Possible next steps include ultrasound, repeat mammogram at a closer interval and maybe even a biopsy. You will have clear guidance from the radiologist and your PCP to determine the next steps.