How stress affects health ?

Stress affects everyone differently. Some people become anxious or defensive, others
 become depressed or withdrawn. Yet others become aggressive or excited. Stress can also give rise to :

If stress continues, it may lead to diseases like :

Be more organized. Make a list of all the things you need to do and arrange them in order of importance. Decide how much time you need for each job and then stick to your plan.

Give yourself time to adjust from one change to another. For example, avoid getting married, buying a house and changing job all at the same time.

Choose your work according to your own ability and interest. Do not hope for the impossible. Set goals for yourself that are achievable so that you don’t become frustrated or discouraged.

Get all the relevant information first – don’t make major decisions blindly. Consider the good and bad points of each choice. Involve the people who will be affected by the decision in the process.

Don’t worry too much about your looks, height, pimples and other faults. Make the best of what you have and learn to accept what you cannot change.

Prevent negative feelings from building up. Learn to identify the cause of these feelings and deal constructively with them. Don’t blow things out of proportion.

Do not keep all your problems and worries to yourself. Remember you are not alone. Talk to your spouse, friend supervisor or religious leader. They may have had experience with similar situations and they may be able to suggest a solution to your problem.

Be kind, loving and polite to your family. Treat them the same way you should treat your friends. They will provide you with love and support in times of need. Set aside some time each day to talk, play or relax together. Make your home a happy place to come back to after a hard day’s work.

Just as new a happy family, you also need friends to talk and to laugh with, to visit you and go out with you and to help you in times of need. Treat others the way you would like them to treat you. Respect their views and be patient with their faults. Try giving in to others sometimes – even when you are right.

Keep your body healthy by exercising regularly, eating wisely and getting enough sleep. Do not turn to cigarettes or alcohol to relieve your stress. Smoking and drinking do not solve anything and will cause more problems for your health.

Do something that you really enjoy. It could be a hobby like collecting coins or an exercise activity like jogging. Take a short break when you feel tense or tired. You deserve to have a little fun sometimes.

Deep breathing exercises, meditation, massage and muscle relaxation techniques can be helpful in relieving stress.
 

Deep breathing :

Muscle relaxation :

Mental relaxation :

Shoulder and neck massage :

Learn to do this with another person and you can massage each other.

( This steps are for the person who is doing the massaging.)

1. Breast :-This is common form of Cancer among women in India. If detected early, it is curable. But if discovered late, breast cancer kills.

Who is likely to get breast cancer ?

Some women are at a higher risk of developing breast cancer than others. Breast cancer is more common in women :

after the age of 25 and most often between ages 45 and 55

who have already had cancer in one breast

who have a close relative, mother or sister, who has had breast cancer

who have never been pregnant or who only had their first child after the ages of 30

who started having their menstrual periods at a young age, or who have a late menopause

who have certain types of breast disease

Are there any warning signs ?

a painless lump in  the  breast or armpit  (the  commonest sign) a persistent rash discharge  from the nipple

bleeding or any unsual  around the nipple

 

swollen and thicken   skin dimpled skin puckered skin

the nipple is"pulled"  into the breast

 See your doctor if you have any of these warning signs. Do not wait for pain as breast cancer does not usually cause pain.

How do I look for these changes ?

By examining your breast regularly. Most breast lumps are found by the women

themselves . Through regular practice, you will be able to detect very small lumps. This way you have a better chance of detecting cancer early.

Some women don’t like the idea of examining their breast but it doesn’t hurt. It’s quite simple and could save your life. Think of it as a healthy way of "keeping in touch" with your own body.

Most lumps or changes in the breast are NOT cancer but it is important that you see your doctor about them right way.

Top

Breast Self Examination (BSE)

Step 1 : Look for changes in a mirror

first with your arms by your side	next with your arms raised above your head	finally with your hands pressed firmly against your hips & your chest muscles tightened

In each of these positions, turn slowly from side to side and look for changes in the :

- size or shape of your breasts

- nipples

- appearance of the skin (e.g. dimpling)

Step 2 : Feel for changes lying down

Put a small pillow under your left shoulder. Place your left hand under  your head. Use your right  hand to examine your left breast. Hold your fingers flat to feel any lump or thickness.	First feel your armpit. Start  right up in the hollow of your armprit and slowly work your way down towards your breast.  Use small circular movements to feel any lump.	Then start on the outside edge of your breast and feel round the whole breast in smaller and smaller circles. Finally feel behind the nipple itself.

 Step 3 : Look for bleeding or discharge from the nipple

Squeeze the nipple gently and see if there is any blood or discharge.

This time, the pillow should be under your right shoulder. Put your right hand under your head and use your left hand to examine your right armpit and breast. Remember to check the nipple before you finish.

What should I do if I find something ?

If you find any of the signs described earlier, see your doctor at once. Don’t be afraid – most breast lumps are NOT cancer. But should the lump turn out to be cancer, finding it early and treating it early will give you the best chance of a complete cure.

How often should I do BSE ?

BSE should be done once a month, about a week after the start of each menstrual period. If you no longer have periods, you can choose a fixed date (e.g. the 1^st of every month) on which to do your BSE.

Do I still need to see a doctor if I don’t find anything ?

You should go to your doctor for a breast examination once every 2 years, in addition to your monthly BSE. Women over the age of 40 should see their doctor once a year for a breast examination.

What are mammograms ?

These are low-dose X-rays of the breast to look for lumps. Ask your doctor about mammograms if you are over the age of 50.

What can I do to reduce the risk for breast cancer ?

You can start by doing BSE today ! And remember to do it monthly. This is important if you are in the high risk group.

2. Cervix :- This is cancer affecting the cervix, which is the neck of the womb. It is the fourth most common cancer among Indian Women.

ovary
uterus(womb)

Cervix

vagina

A cross-section of the female pelvis

Who is likely to get cervical cancer ?

Older women are more likely to develop cervical cancer, especially after menopause. But, any woman can get cervical cancer.

Cervical cancer has been shown to be related to sexual bahaviour. Women who began having sexual intercourse at an early age or who have multiple partners have a greater risk of getting cervical cancer. In fact, sexually transmitted infections like genital herpes are linked to the development of cervical cancer.

Smoking will also put you at risk of getting cervical cancer.

Are there any warning signs ?

- watch out for vaginal bleeding after sexual intercourse.

- any irregular bleeding between menstrual periods or after menopause may be

important too.

- a cancer which becomes infected can give rise to a smelly vaginal discharge.

- pain usually does not occur until very late, by which time the cancer has

usually spread.

How can I check for cervical cancer ?

What happens during a Pap smear test ?

The doctor will insert a small metal or plastic instrument called a speculum into your vagina and open it gently to see the cervix.

A flat, blunt wooden stick called a spatula is used to lightly scrape the surface of the cervix to collect a mixture of cells and fluid.

spatula speculum

uterus cervix

 A cross-section of the female pelvis showing the examiner with a speculum in the vagina

The speculum and spatula are then removed and the test is over. The mixture is smeared onto a glass slide and specially treated so that it can be examined under a microscope.

What does the Pap smear test show ?

Cancer cells will look different from normal cervix cells. The more serious the disease, the more obvious the difference. If the changes are slight and only suspicious, further tests can be done to confirm if there is cancer.

 

 

 

normal cells

Cancer cells

How I often should I have a Pap Smear Test ?

Once you have begun having sexual intercourse, you should start going for regular Pap Smear Test. A repeat test should be done one year after the first and after that, you should go once every three years or according to your doctor’s advice.

Where can I get a Pap Smear Test done ?

It is available at :

- some private clinics

- the Well Women Clinic of all government polyclinics

What can I do to reduce the risk of cervical cancer ?

Go for regular Pap Smear Tests. Early detection could mean saving your life. Have only one sexual partner and be loyal to him. Stop smoking if you are a smoker.

3. Ovary :- This also very common diseases in women.

Uterus cervix vagina

fallopian tube ovary

 The ovaries contain the eggs that are released every month during a woman’s menstrual cycle. They also produce the female hormone oestrogen.

Cancer of the ovary is more common in women :

- above 50 years old

- who had menopause late

- who have not had children

- who have had cancers of the breast, uterus or colon (large intestine)

- who have family members with cancers of the breast, uterus, colon or ovary

Cancer of the ovary usually does not cause any problems until late, when the cancer has spread. Some signs that you should look out for are :

- persistent loss of appetite or feeling of indigestion

- pain in the abdomen

- lump in the lower abdomen

- increasing size of the abdomen

Having these signs may not mean that you have cancer, but you should see your doctor about them right way.

4. Uterus :- Cancer of the uterus (womb) is more common in women.

- after menopause

- who had menopause

- who have never had children

- who are on long-term treatment with hormone medicines

  Consult your doctor if you :

- are over 40 years old and have irregular periods or abnormal bleeding

  from the vagina.

- have reached menopause and have any bleeding or watery, smelly

  discharge from the vagina.

See your doctor early. Prompt treatment can help to stop cancer from spreading to other parts of the body.

A FINAL WORD TO WOMEN

Many women do not want to do BSE or go for a Pap Smear Test for fear that they may actually find something wrong with themselves. But early detection of cancer means early treatment, and this could save your life.

REMEMBER :

MOTHER’S CARE