Mini Health Challenge for Breast Cancer Awareness Month

by Natalie on October 3, 2012

In case you didn’t know already, October is breast cancer awareness month.

If you have been affected by breast cancer in some way, this month often brings up the urge to do something – like donate to charity or participate in one of the many events going on. You may want to get involved but just aren’t sure how or where.

Well look no further, because I have a solution for you! This month, why don’t you make a commitment to yourself to be more healthy? I can’t think of a better investment or a more perfect way to honor breast cancer awareness month.

If you think this sounds like a good idea to you, consider trying my mini health challenge. This is a little challenge I have created for myself and thought you may like to try it to.

About the Challenge

In each weekly post during the month of October, I will give you a new health goal (related to breast cancer risk reduction) to focus on. We will start with 1 goal and build up to 4 by the end. Why start with just one goal? Making new changes is hard!! Too many goals at one time leads to failure. Also, by repeating some of the same goals each week, you may form a permanent habit!

I have selected goals that I feel have a big impact on overall health and breast cancer risk reduction. They are by no means, the ONLY health habits that can reduce breast cancer risk, but we have to start somewhere, right? You may be surprised how specific they are. Trust me – specific goals are way more easy to follow.

If you don’t like the goals I have selected, feel free to create a specific program that is right for you.

Ok Let’s Get Started!!!

Week #1 – Goal: Exercise 150 minutes.

Feel free to break this up into whatever increments you desire, i.e 30 minutes, 5 days per week, or 50 minutes 3 days per week.

Don’t worry too much about what counts as exercise. Just get out and move your body!

To read more about how exercise can reduce your breast cancer risk, read this post.

Get out there and get going! I know you can do it.

Stay tuned for next week’s goal!

**note – use your best discretion before starting this mini health challenge. I have no way of knowing your personal level of health and fitness.  Only do what feels appropriate for you.

Nicole October 3, 2012 at 9:35 pm

I am in!! Sounds great
I was told I had breast cancer last May of 2011. I am now done my surgery and treatments and ready to make some changes.
Love your site very helpful
Thank you

Natalie October 17, 2012 at 9:41 am

Nicole, I am happy to hear that you are done with all your treatments! I think it’s wonderful that you want to make some lifestyle changes. Good luck with the challenge!

Bessie Kruis October 5, 2012 at 9:09 pm

Dear Natalie,

I just came from the USA actually to attend my Grandma’s 100th birthday (Sept 30) and I took the opportunity to go for my annual check ups at City of Hope – a cancer center in LA, CA. I am in my second year for treatment of stage one triple + right breast cancer – finished 3 surgeries, 6 cycles of TCH chemo, 17 herceptin infusions, 14 months of daily taking aremidix. My left mammo is negative; my 2D-echo is normal. Thank God! But my bone density scan shows significant bone loss as I was diagnosed with osteoporosis before breast cancer. When I saw my film of the bone scan, I got so sacred that I can not sleep and so I did my research for the pros and cons of osteo meds and how to reverse bone loss naturally.
I postponed my Prolia injection and told my bone doctor that i will do my very best to exercise daily and to eat properly to reverse my bone loss. I confessed to her that i did not really do regular exercise for the whole year since the last time I saw her.
And then I saw your challenge to exercise for 150 minutes for a week, wow! I want to join you. So for the last two days, I did a 30 minute jogging with my husband and also spending time researching how I may reverse my bone loss naturally with the prescribed osteoporosis medicines. I plan to do aerobic dancing also once I read through all the clippings on how to do exercise properly for treating osteoporosis. I had taken Fosamax for two years and stopped after the Fosamax controversy in 2009, I think. My bone doctor told me that based on my bone scans that she observed that Fosamax did not really improve my bone problem that is why she is recommending Prolia. But reading all the – side effects of Prolia, I am so sacred to take it.
So I decided to really embark in natural way of reversing my bone loss. I will appreciate what ever information you may have in naturally reversing bone loss and in fighting breast cancer recurrence. I will try your recipes.
BTW, I am residing in China due to work but I am from CA.
God bless you,

Natalie October 17, 2012 at 9:52 am


It was great to hear from you. Cancer treatment can definitely wreak havoc on your bones. Please see my post on Arimidex and bone loss for more information on how to protect your bones with healthy lifestyle practices.

I am so glad you want to join my challenge! I think its great that you went jogging with your husband. Also, the aerobic dance as you suggested sounds like a fun way to get exercise. I have done Zumba in the past and really enjoyed it.

A resistance training program is very important for bone health, but make sure you get permission from your doctor before starting any particular routine!

Best to you!

tina October 15, 2012 at 11:31 am

I have been diagnosed with triple negative breast cancer twice, once in 2008 and a recurrence in 2010. I have had 8 surgeries, 22 rounds of chemo and 37 radiation treatments. I am a year out of treatment and I still don’t feel like myself. I am hoping your challenge will help me get to back to feeling good again. So happy I found your site! 🙂

Natalie October 17, 2012 at 9:40 am

Wow Tina, my heart goes out to you. After all you have been through, I am sure it will take some time before you feel like your self again. Hang in there! Eating healthy, and being as physically active as you are able will certainly help to rejuvenate both your body and mind. Have you considered trying yoga? A gentle yoga class works wonders on healing.

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