HPV Vaccination Around the World



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January is Cervical Cancer Awareness Month.

HPV Vaccination Around the World. Click to view PDF

HPV (human papillomavirus) is very common — so common that almost all of us will get it at some point.

HPV infections often go away on their own, but the virus can cause some types of cancer.

  • Nearly all cervical cancers are caused by HPV, and the HPV vaccine works really well to prevent infection.
  • More than 9 out of 10 cancers caused by HPV can be prevented with vaccination

According to the World Health Organization, 140 countries have made HPV vaccines part of their national immunization programs. And it’s working.

  • Australia is on target to eliminate cervical cancer by 2035, with around 80% of children receiving at least 1 HPV vaccine by age 15 in 2022.
  • Scotland has had 0 cases of cervical cancer in women fully vaccinated against HPV at age 12 or 13 since the country’s vaccine program started in 2008.
  • Norway had 0 cases of cervical cancer caused by HPV in 25-year-olds who received the vaccine as children.
  • A study in Finland found that when 1 in 2 kids — not just girls — were vaccinated, most cancer-causing HPV types were wiped out.

Here in the United States, we still have work to do when it comes to HPV vaccination.

  • HPV vaccination rates in the U.S. are lower than in other countries

Just over 61% of 13-17 year olds in the U.S. were fully vaccinated against HPV in 2023. Compare this to vaccine coverage in these countries as of January 2024:

  • Norway 91%
  • Iceland 85%
  • Sweden 80%
  • HPV vaccination rates vary widely by state, and are generally lower in rural areas
    • Just 39% of adolescents were up to date on the HPV vaccine in Mississippi in 2022, compared to 85% in Rhode Island.

The HPV vaccine prevents cancer

Talk to your healthcare provider about protecting yourself or your children from cancer with the HPV vaccine.

  • The HPV vaccine is recommended by the CDC for routine vaccination at age 11 or 12 (but can be started at age 9).
  • The CDC also recommends HPV vaccination for everyone through age 26 if they weren’t vaccinated when they were younger.
  • Some adults ages 27 through 45 who weren’t vaccinated when they were younger may decide to get vaccinated.

This educational resource was created with support from Merck.



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How Shared Decision-Making Can Lead to Better Healthcare



It may seem strange now, but there was a time when patients weren’t always included in their healthcare decisions. “Doctor knows best” was the vibe — and the practice. Would you believe that it used to be routine for patients to not be told what their diagnosis was? Healthcare providers (HCPs) or family members often made treatment decisions without telling or even asking the patient.

This still happens unfortunately but, thankfully, it’s no longer the norm.

Shared decision-making is a process where HCPs and patients work together to make healthcare decisions. HCPs might provide research and data about medications or procedures, and patients may provide their priorities and goals. The two parties work together to arrive at a decision about how to proceed.

Shared decision-making in healthcare shows respect for patients’ needs and values. And it has other benefits as well. Involving patients in their healthcare decisions can help people feel in control, make it easier and more likely that they’ll follow the plan for their treatment, and lessen the anxiety that often goes along with needing medical care.

Even though there are now laws in place to require involving patients more, it can still be hard for patients to make their preferences known. Many patients — especially women and people in traditionally marginalized communities — may worry about being labeled as difficult if they speak up or ask too many questions. Some people fear offending their HCP if they express their opinions. And many people feel unprepared or unqualified to have a say in their treatment options. HCPs are often rushed and may not always feel they can make time to share information and inlcude the patient. Not taking that time may be easier and faster for the HCP, but it can leave the person out of the loop and rob them of their power.

Who is shared decision-making for?

The short answer is that shared decision-making is for everyone. There are emergency situations where HCPs have to act without consulting the patient. Your life may depend on their quick action and expertise, and you may literally be unable to weigh in. In those cases, you probably don’t mind giving up your share of the decision-making process.

But in many other cases, even some urgent situations, patients should have a voice in their care. For example, if you’re managing a chronic condition or you get a serious diagnosis, you probably have options for which treatment you get. If surgery could help you, but also introduces risks, you should be part of the decision to move forward or not.

Even when there is a clear standard treatment and there isn’t as much need for discussion, people have personal preferences and unique priorities. How much risk does a person want to take for a chance at getting better? Are they willing to tolerate side effects? Are there other considerations in their life that may change the equation for them? Some people may choose physical therapy for a knee injury, while others may choose surgery. A woman with multiple sclerosis (MS) may choose a therapy that is most effective for her but has a higher risk of side effects. Someone else may be more concerned about the side effects and might make a different treatment decision. Whenever possible, HCPs should talk to you to make sure your treatment reflects your wishes and preferences.

How to use shared decision-making to get better healthcare

If your HCP engages in shared decision-making with you, be ready to use your voice. And, if your HCP doesn’t approach you to share in decision-making, you can take the first step. You can even say, “I want to make sure I fully understand my options before we move forward.” That will signal to your HCP that you are an engaged patient, and they need to partner with you in your healthcare decision.

Here are some tips for engaging in shared decision-making to get the best care:

  • Bring a list of questions with you so you can be sure you cover everything you’d like to go over during the visit.
  • Ask about the risks, pros and cons of each treatment option.
  • Ask what options other people tend to choose and why.
  • Ask how treatment options might affect the things that are important to you. For example, if you want to keep up an active lifestyle or want to get pregnant, make sure your HCP knows and explains how any treatment would affect those aspects of your life.
  • Find out what your HCP recommends. You can trust your HCP and still want to feel like you’re making a fully informed decision for yourself.
  • Ask what is likely to happen if you don’t move forward with their recommendation.
  • Research your condition and treatment options using credible sources so you are well-informed going into the conversation.

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La vacunación contra el VPH en todo el mundo



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Enero es el Mes de Concientización del Cáncer Cervical

La vacunaci\u00f3n contra el VPH en todo el mundo infographic. Click to view PDF

El VPH (virus del papiloma humano) es muy común, tan frecuente que casi todos lo contraeremos en algún momento.

Las infecciones del VPH a menudo desaparecen por sí solas, pero el virus puede causar algunos tipos de cáncer.

  • Casi todos los cánceres cervicales son causados por el VPH y la vacuna contra el VPH funciona muy bien para prevenir infecciones.
  • Más de 9 de cada 10 cánceres causados por el VPH pueden prevenirse con vacunaciones

Según la Organización Mundial de la Salud, 140 países integraron las vacunas contra el VPH en sus programas nacionales de inmunización. Y eso está funcionando.

  • Australia está cumpliendo el objetivo de eliminar el cáncer cervical hasta 2035 y alrededor del 80% de los niños de 15 años ha recibido al menos una vacuna contra el VPH en 2022.
  • Escocia tiene 0 casos de cáncer cervical en mujeres que se vacunaron completamente contra el VPH a los 12 o 13 años desde que empezó el programa de vacunas de ese país en 2008.
  • Noruega tuvo 0 casos de cáncer cervical causados por el VPH en personas de 25 años que recibieron la vacuna cuando eran niñas.
  • Un estudio en Finlandia determinó que cuando 1 de cada 2 niños (no solo niñas) recibieron la vacuna, se eliminó la mayoría de tipos de VPH que causan cáncer.

Aquí en Estados Unidos, todavía tenemos que trabajar en la vacunación contra el VPH.

  • Las tasas de vacunación contra el VPH en EE.UU. son menores que en otros países

Apenas un poco más del 61% de personas entre 13 y 17 años en EE.UU. se vacunaron contra el VPH en 2023. Compara esto con la cobertura de vacunas en estos países a enero de 2024:

  • Noruega 91%
  • Islandia 85%
  • Suecia 80%
  • Las tasas de vacunación contra el VPH varían ampliamente por estado y son generalmente menores en áreas rurales
    • Apenas el 39% de adolescentes estuvieron al día con la vacuna contra el VPH en Mississippi en 2022 en comparación con el 85% en Rhode Island.

La vacuna contra el VPH previene el cáncer

Habla con tu proveedor de atención médica acerca de la protección para ti o tus hijos contra el cáncer con la vacuna contra el VPH.

  • La vacuna contra el VPH está recomendada por los CDC [ Centros para la prevención y control de enfermedades ] para vacunaciones rutinarias a los 11 o 12 años (pero pueden empezar a aplicarse a los 9 años).
  • Los CDC también recomiendan vacunaciones contra el VPH para todas las personas hasta los 26 años si no se vacunaron antes.
  • Algunos adultos de entre 27 y 45 años que no se vacunaron antes podrían decidir vacunarse.

Este recurso educativo se preparó con el apoyo de Merck.



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Covid Vaccine Schedule for Immunocompromised People



Although the pandemic is officially over, Covid is still making many people sick. And the virus is especially dangerous for adults 65 or older and people with moderately or severely weakened immune systems, who are at higher risk for severe illness and hospitalization.

The good news is that vaccines can lower your chances of getting infected and, if you do get infected, reduce your risk of serious illness, long Covid and hospitalization.

What Covid vaccines are available for adults in the United States?

  • Pfizer-BioNTech mRNA vaccine
  • Novavax protein subunit vaccine

Who should get additional Covid vaccine doses?

All previously vaccinated adults should get one dose of an updated 2024–2025 Covid vaccine. And, according to the Advisory Committee on Immunization Practices (ACIP), adults 65 or older and all people over the age of 6 months who are immunocompromised should get additional doses.

Covid vaccine recommendations for older adults and immunocompromised people

Adults 65 or older, regardless of previous vaccination history

Adults 65 or older getting vaccinated for the first time with Novavax vaccine

People 6 months to 64 years who are moderately or severely immunocompromised

  • 2 doses of any updated 2024–25 Covid vaccine
  • 2nd dose of any vaccine 2–6 months after first dose
  • 2 Novavax doses as part of the initial series
  • 3rd dose of any vaccine 2–6 months later

  • 2 or more doses of any updated 2024–25 Covid vaccine
  • 2nd dose 2–6 months after first dose
  • Discuss how many doses you need with your healthcare provider

What health conditions put people at higher risk of severe illness from Covid?

Being immunocompromised from a health condition or from a medicine that weakens your immune system can put you at higher risk for severe illness. Talk to your healthcare provider about whether you are considered immunocompromised and how many doses of the Covid vaccine are appropriate for you.

People at higher risk for severe illness include those who:

  • Have cancer or are on chemotherapy
  • Have had a solid organ transplant and/or are taking medicine to keep their transplant
  • Have had a blood stem cell transplant
  • Have been using certain medicines for a long time, like corticosteroids
  • Have primary immunodeficiency
  • Are living with overweight or obesity
  • Are living with certain mental health conditions like depression or schizophrenia spectrum disorders
  • Are living an inactive lifestyle
  • Are pregnant
  • Smoke
  • Have tuberculosis
  • Have substance use disorders

What else can I do to prevent severe illness from Covid if I’m immunocompromised?

Some people who are moderately or severely immunocompromised are eligible to get a preventive monoclonal antibody called pemivibart. Talk to your healthcare provider to see if this medicine is a good fit for you. Taking the monoclonal antibody should not replace getting vaccinated.

This educational resource was created with support from Novavax, a HealthyWomen Corporate Advisory Council member.

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Guide to Colon Cancer Screening Tests



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Medically reviewed by Ayanna Lewis, M.D.

Getting screened is the best way to lower your risk of colon cancer, a disease that affects 1 in 25 women and is the second-leading cause of cancer death in women under 50.

The good news — particularly for those who really dread the idea of a colonoscopy — is that there are many methods of screening for colon cancer, and some of them can be done from the comfort of your own home. But with all the testing options available, how do you know which one to choose?

Understanding the different types of colon cancer screening may help you figure out which one is best for you.

Why is colon cancer screening so important?

Colon cancer generally takes about 10 years to develop. For most people, it starts when a gene mutation affects one of the cells that line your colon. This mutated cell divides and grows, forming a clump of cells called a polyp.

While many polyps are benign (non-cancerous), some may eventually turn into cancer. Screening helps to find polyps before they have a chance to become cancerous.

It can also spot cancer that has already started in the early stages, when it’s easier to treat. The 5-year survival rate of people with early stage colorectal cancer is around 90% but drops to around 13% if the cancer has spread to other parts of the body.

The current recommendation is that people with an average risk of colon cancer start screening at age 45.

Are some groups at higher risk?

According to the American Cancer Society, Black people in the United States are 20% more likely to get colorectal cancer — and 40% more likely to die from it — than other racial groups. Genetic differences, lifestyle factors and environmental factors account for some of the disparity, but other reasons include lack of access to healthcare and the lack of ability to pay for healthcare.

Experts are working to help close this gap, organizing community-based efforts, such as the Colorectal Cancer Screening Intervention Program (CCSIP) to raise awareness and make screening more accessible.

What is a colonoscopy, anyway?

A colonoscopy is an outpatient procedure where a doctor uses a tiny video camera attached to a long, flexible tube to check the colon for cancer, as well as polyps and other red flags, such as irritated tissue.

The tube is inserted into the rectum while the patient is sedated, and there is no pain during or after the procedure.

A major benefit of the colonoscopy is that doctors don’t just look for potentially problematic polyps — they can also remove them. And if your results are normal, you won’t need another colonoscopy for 10 years. This is why colonoscopy is considered the “gold standard” for colon cancer detection.

A colonoscopy comes with the same small risks (such as bleeding and infection) as any medical procedure, but the benefits outweigh the potential harm for most patients.

Read: Comic – Meg Gets a Colonoscopy >>

What are the other screening options for colon cancer?

There are a few different screening options that involve using an at-home test kit that look for signs of cancer.

  • The guaiac-based fecal occult blood test (gFOBT) uses a chemical called guaiac to find blood in the stool. You get a test kit from your doctor and use it at home to collect a sample that’s tested in a lab. This test is done once a year.
  • The fecal immunochemical test (FIT) uses antibodies instead of guaiac to detect blood in the stool, but otherwise it’s the same as the gFOBT.
  • The FIT-DNA test, such as Cologuard, (also known as the stool DNA test) is the FIT plus another test that checks for changed DNA in the stool. For this test, an entire bowel movement is collected at home and sent to a lab. It’s done at least every three years.

Blood-based tests for colon cancer, such as Shield, are newer options that can be used by people of average risk.

Another option is a flexible sigmoidoscopy, which is essentially a limited colonoscopy that only checks the rectum and lower third of the colon for polyps or cancer. It’s done every five years.

A procedure called a computed tomography (CT) colonoscopy (or virtual colonoscopy) uses a CT scan to take pictures of the colon, making it less invasive than the traditional colonoscopy. It’s done every five years.

It’s important to note that if any of these screenings come back positive or abnormal, you’ll need a traditional colonoscopy.

But for people who’d just as soon avoid a colonoscopy — or are having a hard time getting an appointment because of a backlog — these screenings are much better than nothing.

Read: We Need to Talk About Colorectal Cancer >>

Which colon cancer screening option is best?

Much like exercise, the “best” colon cancer screening is the one you’ll actually do. You’ll need to take your personal health and insurance situation into consideration, so it’s a good idea to talk through your options with a healthcare provider.

If cost is a concern, the Colorectal Cancer Alliance and Colonoscopy Assist can help you find free or low-cost screenings near you.

This educational resource was created with support from Daiichi Sankyo.

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6 Tips for True Self-Care in the New Year



Treat yourself right by getting

A Mammogram

Takes less time than a mani/pedi — and it can save your life

The 5-year survival rate for localized breast cancer that’s caught early is 99%

A Colonoscopy

Not a massage, but you do sleep through it

The 5-year cervical rate for colon cancer that’s detected early is 90%


An annual checkup

Not as calming as a bubble bath, but it can give you peace of mind

An annual checkup can catch health issues early, when they’re easier to treat

A skin check

Not exactly a facial — but it can save your skin

Melanoma has a 99% 5-year survival rate when it’s caught early

An eye exam

Cucumber slices soothe your eyes, but eye exams save them

You can avoid permanent vision damage if you catch certain eye conditions before they get worse

A dental exam

Laughter is the best medicine — so keep your pearly whites in show-off shape

Good oral hygiene can help prevent infections, bad breath, certain medical conditions and tooth loss

Most preventive care must be covered by insurance. But, if any of these preventive care services aren’t covered by your health insurance, look for free and low-cost services in your area.



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Lack of Access to PrEP



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When HIV, the virus that causes AIDS, was first identified in the 1980s, it almost certainly a death sentence.
More than 100,000 Americans died from the new disease in that decade. The idea that one day there might be medicines to prevent infection was a fantasy.

Today, these medicines, called pre-exposure prophylaxis (PrEP), do exist, but most people who could benefit don’t take them. The policies that govern these medicines — and the enforcement of those policies — are largely to blame.

PrEP is wildly effective. PrEP reduces the risk of getting HIV from sex by
99%, and from injection drug use by nearly 75%, when taken as prescribed.

Read: PrEP and PEP: Prevention for HIV >>

An estimated
1.2 million people in the United States could benefit from PrEP. These are people who test negative for HIV, are sexually active and either have a sexual partner with HIV, have not used or do not use a condom consistently, and/or have been diagnosed with a sexually transmitted infection in the past six months. PrEP can also benefit people who inject drugs and share needles or have an injection partner with HIV.

But
less than 4 out of 10 people who could benefit were prescribed PrEP in 2022. That’s up from 2 out of 10 in 2019 — but we’re still a long way from accessing its full potential.

Use of PrEP is uneven. Among people who could benefit, 94% of white people have been prescribed PrEP, compared with just 24% of Hispanic/Latino people and 13% of Black people. These statistics are particularly troubling since Black and Hispanic people make up
70% of new HIV cases each year.

The gender split is also stark: In 2022, 41% of men who could benefit from PrEP received a prescription, compared to just 15% of women.

Barriers to PrEP access

One of the biggest barriers to PrEP is cost and insurance coverage. A 2022 report from the HIV+Hepatitis Policy Institute estimates that 55% of people taking PrEP are privately insured and 20% are uninsured. Without insurance, the cost of the drug can be more than $20,000 per year, not including required lab tests, which can be another $15,000.

But cost should not be a barrier. People without insurance can often get PrEP through copayment assistance programs or community-based clinics. Nationwide, 85,000 people get PrEP at community health centers.

Most people with insurance should be fully covered for PrEP medications plus the clinic visits and lab tests needed to get and keep the prescription. The Affordable Care Act requires most insurers to cover preventive care, including PrEP, without copayments. A 2019 U.S. Preventive Services Task Force (USPSTF) recommendation reinforced that PrEP should be covered without consumer costs, and in 2021, the U.S. Department of Labor clarified how the rules about free preventive care apply specifically to PrEP. Many states have also passed laws that ensure PrEP is available without costs to consumers.

Even with clear rules, many patients are still being charged for PrEP, according to Carl Schmid, executive director of the HIV+Hepatitis Policy Institute.

“One of the big pluses is that we now have coverage and $0 cost-sharing,” Schmid said. “The problem is it’s not always implemented. The insurers are still charging lots of people.”

A report commissioned by consumer representatives to the National Association of Insurance Commissioners (NAIC) showed that health plans often provide incomplete information about coverage of preventive services, including PrEP. Among six health plans evaluated, half did not list PrEP as a preventive service available without cost-sharing, and only one provided a comprehensive explanation of coverage for all aspects of PrEP.

Even as advocates fight for enforcement of the rules, the rules themselves may be in jeopardy. A 2020 lawsuit filed by a religiously affiliated business in Texas argued that the requirement to cover PrEP without cost-sharing violated its constitutional rights to religious freedom. In 2022, a federal judge agreed and questioned the validity of using USPSTF recommendations as the basis for the requirements.

While no changes to the rules are in effect yet, the case may go to the U.S. Supreme Court for an ultimate decision. Depending on that decision, insurers and employers may no longer be required to cover PrEP, though they could choose to.

Even today, insurers who adhere to the no-cost-sharing rules for PrEP often put up other barriers, such as prior authorization requirements. Requiring consumers to get insurance approval before the plan will pay for PrEP may be legal, but it violates the spirit of widely accessible preventive care.

Schmid explained that, as part of prior authorization processes, insurers may want to assess the consumer’s risk for HIV. But, he said, that’s between the patient and their healthcare provider, not the business of the insurance company.

“Our goal is to get PrEP to people who need it as easily as possible,” Schmid said. “If you want to be on PrEP, there’s a reason, and you should get it without all these insurance barriers.”

Ironically, he said that he frequently hears that it can be easier to get PrEP for people without insurance than with insurance because of those barriers.

The federal budget for fiscal year 2024 included nearly $600 million in funding for a comprehensive initiative called Ending the HIV Epidemic (EHE). Funds cover HIV prevention and testing, as well as treatment. Spread across hundreds of clinics throughout the country, it’s not a huge amount.

The HIV+Hepatitis Policy Institute report suggested that properly expanding outreach and navigation would cost more than $6 billion over 10 years, and would prevent nearly 75,000 person years of HIV and more than $2 billion in HIV treatment costs.

Instead of expanding funding, though, some members of the U.S. Congress are trying to eliminate the budget for EHE altogether — an initiative that advocates are fighting.

In addition to more funds, Schmid supports better enforcement of existing rules and expanded requirements for PrEP access regardless of insurance type, including Medicare. Other ways to improve access include analyzing claims to quantify (and reduce) health insurance barriers, requiring health plans to clearly communicate what consumers are entitled to and encouraging state-level rules and enforcement. Streamlined medical billing would also make it easier for healthcare providers to prescribe PrEP.

“PrEP is a commitment,” Schmid said. “You are taking a drug for something that you’re not sick [from].”

There’s a lot of room for federal and state policymakers to match that commitment.

Resources

Ready, Set, PrEP

This educational resource was created with support from Merck.

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How Fiber Can Reduce Your Risk for Colorectal Cancer



Fiber is an important ingredient in any healthy diet. And it’s especially important for lowering your risk for colorectal cancer.

Colorectal cancer fast facts

Colorectal cancer is the 4th leading cause of death among women in the United States.

American Cancer Society estimates for 2024:

New colon cancer cases in women = 52,380

New rectal cancer cases in women = 18,890

What is fiber?

Fiber (aka roughage) = parts of food that your body doesn’t digest or absorb.

When it passes through your body, it helps lower cholesterol, helps control sugar levels and makes bowel movements regular.

There are 2 types of dietary fiber:

  • Soluble fiber
    • Dissolves in water
    • Helps lower cholesterol and blood sugar
    • Found in oats, peas, beans, carrots, apples and citrus fruits
  • Insoluble fiber
    • Helps keep your digestive system moving and reduces constipation
    • Found in whole wheat flour, nuts, beans and vegetables

How does fiber reduce colon cancer risk?

  • Improves bowel and colon health
  • Helps food move through the digestive system
  • Supports gut health and can reduce harmful inflammation
  • Helps move harmful chemicals out of your body sooner
  • Combines with gut bacteria to maintain bowel cell health

How much fiber do women need?

The USDA Dietary Guidelines for Americans suggest a daily intake of:

28 grams for women 19–30

25 grams for women 31–50

21 grams for women 51+

High-fiber foods

Fruits

  • Avocados
  • Berries
  • Pears
  • Apples
  • Bananas

Vegetables and Legumes

  • Lentils/beans
  • Peas
  • Broccoli
  • Brussels sprouts
  • Sweet potatoes

Nuts and Grains

  • Almonds
  • Quinoa
  • Barley
  • Brown rice
  • Whole-grain bread

A few ways you can get your recommended fiber

Get fiber into your breakfast

1 cup of instant oatmeal = 4 grams

1 cup of raspberries = 8 grams

1 ounce of chia seeds = 10 grams

1 banana = 3 grams

Use whole grains as a base for your lunch

1 cup of brown rice = 3.5 grams

1 cup of black beans = 15 grams

1 cup of sweet corn = 4 grams

2 medium carrots = 3 grams

Add legumes and non-starchy vegetables to dinner

1 cup of lentils = 15.5 grams

1 cup of green peas = 9 grams

1 cup of cauliflower = 2 grams

Choose high-fiber snacks

1/2 cup of sunflower seeds = 6 grams

1 pear = 5.5 grams

1 medium apple = 4.5 grams

3 cups of popcorn = 3.5 grams

1 ounce of almonds = 3.5 grams

1 ounce of pistachios = 3 grams

This educational resource was created with support from Merck.



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En qué forma la fibra puede reducir tu riesgo de cáncer colorrectal



La fibra es un ingrediente importante de cualquier dieta saludable. Y es especialmente importante para reducir tu riesgo de cáncer colorrectal.

Información resumida del cáncer colorrectal

El cáncer colorrectal es la 4 a causa más frecuente de muertes de mujeres en Estados Unidos.

Proyecciones de la Sociedad estadounidense contra el cáncer para 2024:

Casos nuevos de cáncer de colon en mujeres = 52,380

Casos nuevos de cáncer de recto en mujeres = 18,890

¿Qué es la fibra?

La fibra (también conocida como fibra alimentaria) = partes de los alimentos que tu cuerpo no digiere ni absorbe.

Cuando pasa por tu cuerpo, es útil para reducir el colesterol, controlar los niveles de azúcar y regularizar las deposiciones.

Hay 2 tipos de fibra alimentaria:

  • La fibra soluble
    • Se disuelve en agua
    • Es útil para reducir el colesterol y el azúcar en la sangre
    • Se encuentra en avenas, guisantes, frijoles, zanahorias, manzanas y frutas cítricas
  • La fibra insoluble
    • Es útil para mantener el movimiento de tu sistema digestivo y reduce el estreñimiento
    • Se encuentra en harina de trigo integral, frutos secos, frijoles y vegetales

¿En qué forma la fibra reduce el riesgo de cáncer de colon?

  • Mejora la salud del colon y los intestinos
  • Ayuda a desplazar a los alimentos a través del sistema digestivo
  • Promueve la salud estomacal y puede reducir inflamaciones dañinas
  • Ayuda a expulsar químicos dañinos de tu cuerpo más rápido
  • Se combina con bacteria intestinal para mantener la salud de las células intestinales

¿Cuánta fibra necesitan las mujeres?

Las pautas nutricionales para estadounidenses del USDA [ Departamento de agricultura de Estados Unidos ] sugieren un consumo diario de:

28 gramos para mujeres de entre 19 y 30 años

25 gramos para mujeres de entre 31 y 50 años

21 gramos para mujeres de entre 51 y 30 años

Alimentos con altos niveles de fibra

Frutas

  • Aguacates
  • Frambuesas y fresas
  • Peras
  • Manzanas
  • Plátanos

Vegetales y legumbres

  • Lentejas
  • Frijoles
  • Guisantes
  • Brócoli
  • Coles de Bruselas

Frutos secos y granos

  • Almendras
  • Quinua
  • Cebada
  • Arroz integral
  • Pan integral

Formas en las que puedes obtener la fibra recomendada

Agrega fibra a tu desayuno

1 taza de avena instantánea = 4 gramos

1 taza de frambuesas = 8 gramos

1 onza de semillas de chía = 10 gramos

1 plátano = 3 gramos

Usa granos integrales como una base fundamental de tu almuerzo

1 taza de arroz integral = 3.5 gramos

1 taza de frijoles negros = 15 gramos

1 taza de maíz dulce = 4 gramos

2 zanahorias medianas = 3 gramos

Agrega legumbres y vegetales sin almidón a tu cena

1 taza de lentejas = 15.5 gramos

1 taza de chícharos = 9 gramos

1 taza de coliflor = 2 gramos

Escoge bocadillos altos en fibra

1/2 taza de semillas de girasol = 6 gramos

1 pera = 5.5 gramos

1 manzana mediana = 4.5 gramos

3 tazas de palomitas de maíz = 3.5 gramos

1 onza de almendras = 3.5 gramos

1 onza de pistachos = 3 gramos

Este recurso educativo se preparó con el apoyo de Merck.



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