< Previous20 LINCOLNSHIRE TODAY BREAST CANCER AWARENESS Highlighting prevention in daily life LINCOLNSHIRE TODAY 21 BREAST CANCER AWARENESS © stock.adobe.com/ananaline B reast Cancer Awareness Month arrives each October as a reminder of how far medicine has come and how much work remains to be done. It is a time marked by ribbons, charity runs and fundraising drives, but the conversation is widening. Alongside research and treatment, there is a growing focus on prevention and on the influence of everyday choices, as charities like Breast Cancer UK highlight. While not every case of breast cancer can be avoided, doctors stress that lifestyle plays a meaningful role in reducing risk. That is not a message about blame but about empowerment, giving people the chance to tilt the odds in their favour while improving overall health. The role of alcohol in particular has drawn attention in recent years. Even moderate drinking has been shown to raise the likelihood of developing breast cancer, a link that can be uncomfortable to confront in a culture where alcohol is often tied to social connection and celebration. Awareness campaigns are beginning to shift that conversation, not through alarm but through information, encouraging people to consider the impact on breast tissue as carefully as they might think about calories or liver health. For many, it is not about abstinence but about cutting back, choosing alcohol-free days, or switching to lower-strength options. These changes may seem modest, but research suggests that over time they can make a measurable difference. Exercise is another area where science provides reassurance that small steps matter. Physical activity does more than help maintain a healthy weight. It influences hormones, strengthens the immune system and reduces inflammation, all of which play a role in how cancers develop. The target of 150 minutes of moderate activity a week may sound ambitious, but in practice it can mean a brisk walk to work, cycling to the shops or simply spending more time in the garden. These ordinary activities accumulate, and the message of October is often that prevention is not about extraordinary effort but about weaving healthier habits into daily routines. Diet completes the trio of most-studied lifestyle factors. No single food protects against breast cancer, but the overall pattern of eating has a clear influence. Diets high in vegetables, fruit, fibre and wholegrains appear to reduce risk, while heavy reliance on processed meat, sugar and saturated fats pushes it upwards. Mediterranean-style eating, with its focus on plants, lean proteins and healthy oils, has become a reference point for researchers. It is not a prescriptive menu but a direction of travel, one that also guards against other diseases such as diabetes and heart problems. In that sense, the case for change is strengthened, since the benefits extend well beyond one diagnosis. This October the message goes beyond ribbons and research, with growing emphasis on the everyday choices that can help lower the risk of breast cancer. 23 Á22 LINCOLNSHIRE TODAY Givingyourbusinessahelping hand Tofindouthowwecanhelpbuildyourbusinessvisit www.dextersharpe.co.uk Officesin Boston,Bourne,Horncastle, Lincoln,Louth&Skegness CHARTEREDCERTIFIED ACCOUNTANTS Accounts-TaxReturns TaxPlanning-Book-Keeping Audits-BusinessAdvice KEVIN JOHNSON “For those times when you need a helping hand on farm or on land” 4 Church Road | Wittering | Peterborough | PE8 6AG Tel: 01780 782924 | Mobile: 07860 608825 enquiries@kevinjohnsoncontracting.co.uk www.kevinjohnsoncontracting.co.uk •Fertiliser Spreading 12m to 36m •Lime Spreading •Maize Drilling •Grass Mowing with Triple Mowers ESTABLISHED IN 1780 Cleethorpes Humberston Road, Cleethorpes, N E Lincs, DN36 4RW Tel- 01472 313600 Lincoln Newark Road, South Hykeham, Lincoln LN6 9NT Tel- 01522 880033 Sleaford London Road, Silk Willoughby, Sleaford NG34 8NY Tel- 01529 304970 www.pennells.co.uk Your Ifor Williams Trailer Distributor of Walcott Lincoln Trailers from small domestic to 3500kg gross Sales • Repairs • Servicing • Spares Distributors in Lincolnshire & Nottinghamshire Tel: 01526 860317 website: www.scott-trailers.co.uk e-mail: office@scott-trailers.co.uk LOGOS | BRANDING | BUSINESS STATIONERY FLYERS & POSTERS | BROCHURES | NEWSLETTERS A0 COPYING & SCANNING | OS MAPPING CAD & PLAN PRINTING | PRINT FINISHING High Quality Print & Design in Lincolnshire 45 YEARS IN BUSINESS N 01522 546118 E sales@lincolncopycentre.co.uk www.lincolncopycentre.co.uk Printing|Copying|Graphic DesignLINCOLNSHIRE TODAY 23 BREAST CANCER AWARENESS Gates, Fencing, Garage Doors, Auto Gate Systems, Sawmill, Structures, Hardwood, Softwood, Treated Softwood, Decking, Cabins, Garden Furniture, Aged Oak, Building Timber, Sheet Materials, Tools & Firewood. t: 01522 754207 • e: sales@b-knightandson.co.uk www.b-knightandson.co.uk 30 Main Road, Langworth, Lincoln, LN3 5BJ B Knight & Son Ltd Timber Merchants & Manufacturers Family Business Bringing Timber To You Since 1874 Weight management brings these threads together. After the menopause in particular, carrying excess body fat has been linked to higher levels of oestrogen and insulin, hormones that can encourage certain breast cancers. The challenge for awareness campaigns is to address this without fuelling stigma or anxiety. The nuance is that even modest changes can deliver benefits. By framing the conversation around achievable adjustments rather than dramatic transformations, campaigners are seeking to encourage progress that people can sustain. Smoking sits in the background of most cancer conversations, yet its role in breast cancer is less frequently highlighted. Studies suggest that smoking, especially when begun early in life, does increase risk, adding another reason to quit. The rise of vaping complicates the landscape, with long- term effects not yet fully known, but October’s awareness campaigns are beginning to fold smoking cessation more firmly into their message. The wider point is that prevention is most effective when seen as a cluster of connected behaviours rather than a single act of will. The links between stress, sleep and cancer remain less well defined, but they are beginning to enter the awareness agenda. Chronic stress can alter immune responses and hormone balance, while poor sleep has been tentatively linked with higher risks. Here the advice is less about strict prescription and more about balance: taking rest seriously, making space for downtime and recognising the importance of mental health in overall wellbeing. Even if the direct relationship with breast cancer risk is still under study, these practices clearly improve quality of life, which gives them their own legitimacy. What is important to stress is that lifestyle is only part of the picture. Genetics, environmental factors and pure chance also play their part. Healthy living does not provide immunity, and people who do everything “right” may still face diagnosis. For that reason, awareness campaigns aim to strike a careful tone. The purpose is not to place responsibility on individuals but to highlight areas where people have some control, however limited, while reinforcing the need for screening, early detection and ongoing research. Across Lincolnshire and the wider UK, © stock.adobe.com/Maria Vitkovska 24 Á24 LINCOLNSHIRE TODAY BREAST CANCER AWARENESS community groups are bringing this balance to life. Local runs and walks double as fitness events and fundraisers. Workplaces combine awareness drives with wellness programmes, encouraging staff to take walking breaks, join challenges or explore alcohol-free social activities. Supermarkets and small businesses use October to highlight healthier food choices, linking the ribbons on their shelves with recipes and practical advice. These are not vast interventions but they demonstrate how awareness is becoming something lived, rather than simply observed. In the end, Breast Cancer Awareness Month retains its original role as a driver of solidarity and funding. Pink ribbons still signal support, and donations remain vital for the science that will ultimately deliver better treatments and cures. But the narrative is broadening. Awareness now includes prevention, and prevention is not abstract. It lives in choices made daily—in kitchens, in supermarkets, on pavements and in workplaces. The movement is less about a single month of symbolic activity and more about a continuing guide to everyday living. That, perhaps, is the quiet shift happening this October: a reminder that progress is measured not only in research labs but also in the ordinary rhythms of life. Everyone can get involved in supporting Breast Cancer Awareness Month, from sharing information on charities, what to look out for, and how to Touch Look Check, to fundraising by donning pink via Breast Cancer Now’s Wear It Pink campaign, hosting a coffee morning, or taking on a thrill seeker’s activity. There are a plethora of options, with the country’s breast cancer charities offering a wealth of information to help you get started. © stock.adobe.com/ADDICTIVE STOCKLINCOLNSHIRE TODAY 25 HEALTH & FITNESS Time-pressed routines, when performed with precision and intensity, may deliver results once thought possible only with marathon gym sessions. T he sound of a ticking clock on a busy morning may feel like a personal insult when you’re trying to squeeze in a workout. The idea that you must endure marathon sessions of sweat and strain to build muscle has long been accepted as gospel, but recent thinking is quietly reframing that belief. Emerging research now suggests that brief, intense workouts, if structured wisely with sufficient effort, may deliver results comparable to longer gym stints. It shifts the conversation from “how much time can I spare?” to “how well can I train within the time I have?” Some studies now suggest that just two properly executed sets per session, and perhaps four to six sets across the week, may suffice to foster noticeable strength gains, provided the resistance is challenging enough. This introduces a The power of shorter workouts © stock.adobe.com/shirish 26 Á26 LINCOLNSHIRE 26 fresh perspective into gym discussions: quality over quantity, intensity over longevity. In real terms, you might complete your session in under thirty minutes, yet still approach the kind of hypertrophy often associated with lengthier routines. Yet this efficiency hinges on smart design: sufficient load, meaningful muscle engagement, and, crucially, regularity. This doesn’t mean you’re off the hook for volume entirely. Experienced trainers caution that structure remains vital. They point to evidence favouring a minimum of around ten sets per muscle group each week, ideally spread over two to three sessions. That volume, balanced with intensity, is what typically supports sustained hypertrophy. In essence, a short session can be potent, but only if it’s built to pack sufficient volume and recovery into the mix. There’s more going for compact, intense routines than practicality. High- intensity work appears to spark a prolonged physiological response: elevated oxygen consumption and calorie burn that continues long after the session ends. That lingering stimulus contrasts with traditional, steady-paced workouts and adds metabolic value to shorter sessions. But is muscle truly built in minutes instead of hours? Science walks a fine line. Both high-intensity interval training and conventional high-volume resistance work can lead to muscle development. The deciding factors often lie in consistency, progressive overload, and recovery—not simply duration. For newcomers especially, shorter, sharper training may deliver initial visibly lean results; yet seasoned lifters may need greater weekly volume to continue progressing. The principle of progressive overload remains central to growth, regardless of session length. It demands gradual increases in resistance, reps, or intensity over time to keep the body adapting. It underlines that building muscle isn’t about occasional bursts of effort, but a steady ramping up of challenge. Whether you’re pushing heavier weights or compressing work into shorter windows, progression matters. The appeal of concise workouts also © stock.adobe.com/Prostock-studio HEALTH & FITNESSLINCOLNSHIRE TODAY 27 HEALTH & FITNESS Critical resource to save newborns from brain damage thanks to legacy gift Thanks to a generous legacy donation to the United Lincolnshire Hospitals Charity, the Neonatal Intensive Care Units (NICU) at Lincoln County Hospital and Pilgrim Hospital, Boston have received a revolutionary machine that is invaluable in treating newborns who are deprived of oxygen before or shortly after birth. Practice Development Nurse, Dave Speck said: “When a baby is deprived of oxygen, it is essential that we treat them straight away by cooling their body temperature. We have just six hours to do this and prevent potential brain damage or other complications that can impact the child’s entire life. “The Criticool is a system to assist with this treatment. A cooling blanket is wrapped around the baby and cold water is pumped through tiny tubes which reduces the infant’s body temperature.” Charity Manager, Ben Petts said: “We are incredibly proud to provide the Criticool for Lincolnshire’s hospitals. They are life-saving pieces of equipment that give our specialised medical teams a critical resource in providing exemplary care to our most vulnerable patients.” Gifts in wills account for almost 70% of income for the Charity. Leaving a lasting legacy helps them provide those additional extras to support thousands of future Lincolnshire patients. More information: www.ulhcharity.org.uk/wills lies in accessibility. Time constraints often stand in the way of consistency, and shorter, high- impact sessions can remove that obstacle. Fewer minutes spent in the gym can lead to more consistency and less excuse-making. The insight here is simple: a well-structured, hard-hitting 20– 30 minute workout three to four times a week may provoke more muscle change than sporadic, aimless hour-long trips. Nonetheless, such routines are not without caveats. Beginners may risk injury if they rush intensity without mastering form. Without adequate demonstration or supervision, the chance of technical breakdown rises. Trainers therefore recommend alternating between high- and lower-intensity sessions early on, building base strength and technique before ramping up. Beyond practical concerns, science continues to explore adjacent training methods. Techniques like eccentric training, which emphasise slow, controlled lowering of weight, can yield significant gains while potentially reducing joint stress. Similarly, strategies such as blood flow restriction allow muscle growth with lighter loads, particularly useful for those recovering from injury or with limited mobility. These methods may complement shorter, intense sessions or serve as alternatives when heavier lifting isn’t viable. The most effective workout is the one you can follow consistently. For many, shorter, harder workouts offer a compelling path. They allow the focus to return squarely to quality—precise movement, intentional effort, deliberate load—rather than prolonged exertion for its own sake. The goal becomes smarter training, not punishing duration. So, what does a week of this look like? It might be three 25-minute sessions focused on big functional movements performed at near capacity. Ten sets per muscle group across the week might be enough to spur growth, if each rep counts. Over time, you’d gradually increase load or reps, tracking progress, ensuring recovery, and only adding volume when capacity allows. Seen in that light, these workouts are not shortcuts to results. They are thoughtfully condensed expressions of workload, recovery, and progression. They acknowledge that in real life, time is limited, but ambition need not be. If anything, the tight window intensifies purpose: you’re not there to kill time, you’re there to make time count.28 LINCOLNSHIRE TODAY FASHION A stylish autumn As the county is embraced by autumn, it’s time for a new season of fashion. LINCOLNSHIRE TODAY 29 FASHION Joe Browns As the days turn cooler, Joe Browns warms up a floral skirt with boots and a roll neck jumper with a classic diamond knit. Next >