I'm still on a quest for guidance on the whole fish topic. The same few questions keep cycling through my head. How often should I eat fish? What kind of fish should I eat? What are the real health dangers surrounding fish consumption? I keep searching for answers. And now and then, I catch some good advice about the topic.

If you find yourself floundering at times, like me, here are seven tips you might find helpful.

• The National Academy of Sciences, the American Heart Association, and the World Health Organization all encourage regular fish consumption. Sure, there are legitimate concerns about environmental issues, but experts still say the benefits of eating a variety of fish far outweigh the risks. Eating fish protects the heart and reduces the risk for Alzheimer's disease, arthritis, strokes, depression, bipolar disorder, and our favorite topic here at this site: cancer.

I'm trying to keep breast cancer away. I've had it once, and I really don't want it again. So I am committing myself to all strategies for keeping the disease out of my life -- like eating right, maintaining a normal weight, not drinking, not smoking, and as of yesterday, exercising strenuously.

New research shows strenuous exercise is what it takes to minimize the risk of breast cancer. Not moderate. Strenuous.

OK, I'm on board.

Now I've been a student of moderate fitness for most of my life. But now I'm embracing this new approach, this new way of pushing my body to its near limits. I figure if my choice is cancer or strenuous exercise, I better take the route that will leave me sweating and huffing and puffing, not sick and weak and bald. And so yesterday I took my first stab at what I will try to do at least five hours per week -- what experts say it takes to make a difference.

It all started with a warm-up lap on my treadmill -- just one lap at 4.5 miles per hour. Then I upped my speed to 5.3 and ran for a mile and a half. I continued running for another half mile at 6 miles per hour and then began walking again. I started at incline 1 for one minute, then moved to incline 2 for one minute, then incline 3 for one minute, and so on until I reached incline 10. My goal was to then continue walking while decreasing the incline each minute for ten minutes -- but I was so out of breath and fatigued, I jumped the incline down to 4 for one minute, then did 3 for one minute, 2 for one minute, 1 for one minute, and then I stopped. The whole process took about 40 minutes and left me soaked with sweat and gasping for air. Then, just in case my workout wasn't strenuous enough, I did 20 push-ups, a handful of sit-ups, and a few other floor exercises before heading to the shower.

So that's my version of strenuous. Now, I don't plan to do this same exact routine for all five hours I must complete each week, but I do intend to sweat and huff and puff just as much as I did yesterday. Because if strenuous is what it takes to ward off evil cancer cells, then I'm game.

A lab in Oklahoma is studying genes for combinations that predict breast cancer risk. A look into the 100 genes gathered from each woman -- via mouthwash -- allows researchers to categorize women with standard, moderate, or high risks of developing the disease.

The study begins with a lengthy questionnaire about medical history and leads to the collection of a DNA sample. Women simply rinse their mouths with a standard mouthwash and wait for results.

Geneticist Dr. Kara Casas says she hopes that regardless of results, women will choose a healthy lifestyle with a diet low in fat and alcohol consumption and with lots of exercise too. But those in the moderate and high-risk groupings will be advised to make other lifestyle changes to help decrease their chances of getting breast cancer. They may be asked to regulate estrogen levels, for example, and to report regularly for mammograms at an earlier age.

Casas says all women have some risk of developing breast cancer. But knowing what these risks are can help them better protect themselves -- which makes tests like this so important.

A total of 12,000 samples will collected for an FDA trial. For more information about this study in mouthwash, call 903-510-1173.

A not-so-new tumor-cell biomarker has been newly unveiled by researchers. And it just might predict how well women will fare after they've been diagnosed with breast cancer and how to best treat each cancer.

When expression of the marker -- called p27 -- is low, especially among women with hormone-receptor-positive tumors, prognosis is typically poor.

P27 was first discovered more than a decade ago but has not been useful for prognostic purposes until now. Previous studies on the marker failed to deliver all patients the same treatment -- so researchers could never determine if outcomes were due to p27 or treatment. But a recent study -- published in the December 6 issue of the Journal of the National Cancer Institute -- followed the same patients receiving the same treatment for newly diagnosed, hormone-receptor-positive, moderate-risk breast cancer.

The new study found women with tumors high in p27 expression had a five-year survival rate of 91 percent. Women with a low expression had a five-year survival rate of 85 percent.

No association was found between p27 expression and survival among women with hormone-receptor-negative tumors.

The next step in the study of this potentially important marker is to better define how women will benefit from this information.

Sometimes drinking alcohol is healthy. And sometimes drinking alcohol is harmful. Studies show that one drink per day -- compared with no drinking at all -- can reduce a woman's risk for heart disease and stroke by 50 percent. And other research indicates that older women who drink moderately have better cognitive skills. But there are also downsides for women who drink even moderate amounts of alcohol.

Even as little as one-half drink per day increases the risk of breast cancer -- possibly because alcohol raises estrogen blood levels which can promote growth of breast tumors. Women are also more likely than men to become dependent on alcohol and to experience other consequences too -- including damage to the brain and other organs. One in 13 adults in the United States has a serious alcohol problem -- and at least six million of these adults are women. And because the risk for alcohol-related health issues increase with age, older women should be especially careful of their alcohol intake for the purpose of maintaining health and limiting the odds of a breast cancer diagnosis.

In the interest of balancing the healthful and harmful effects of alcohol, The Harvard Women's Health Watch suggests that women over the age of 65 limit themselves to one drink per day. Or less.

University of South Australia researchers have good news for people trying to lose weight, or maintain a healthy weight, in improving their health and reducing their risks for diseases like cancer. With no other lifestyle changes, taking omega-3 fish oil supplements and engaging in moderate exercise helped people struggling with weight issues -- who are overweight or obese -- effectively burn off extra pounds.

The researchers used tuna oil and sunflower oil in the study, and compared the effects of the two oils with exercise to weight loss results. The participants engaged in exercise that is considered moderate exercise -- walking or running for 45 minutes -- three times a week for three months and were given either tuna fish oil or sunflower oil. The participants who were given tuna fish oil lost weight faster.

The researchers believe that fish oil, which is rich in omega-3, helps the body burn fat, and estimates that most people do not get enough omega-3 in their daily diet. Omega-3 is also found in wild salmon, flaxseed, and certain nuts and seeds.

The bikini turns 60 this month and makes news not just for its birthday but also for its new feature -- a built-in alarm to warn wearers to get out of the sun. Not all bikinis will talk -- but those made by Canadian company Solestrom will. Solestrom has created a new bikini that goes on sale next month with a UV meter built into its belt and an alarm that sounds when it's time to seek shade. The meter on the $190 bikini displays a level of UV intensity on a scale from 0 to 20. Three to five is moderate strength, eight to 10 is very high, and anything above 11 is extreme. A person's sensitivity to UV depends mainly on skin type so this scale operates in general terms.

Despite increasing awareness of the sun's dangers, sales remain strong for the bikini. So Solestrom developed this suit to ease some of the worries about the sun's damaging rays. They have already been met with high demand from Australia and South Africa -- where skin cancer rates are highest. The United States -- now in the loop too -- has about 1 million new skin cancer cases each year.

In the Active for Life after Breast Cancer Study, University of Texas M. D. Anderson Cancer Center researchers have concluded that exercise has a positive effect in improving the life of a breast cancer survivor by decreasing pain and enabling women greater participation in daily activities.

During the six-month trial, breast cancer survivors were taught moderate exercise routines to be done on a daily basis. Moderate exercise means that you can talk but not be able to sing while exercising, and can include activities such as vacuuming, brisk walking or climbing stairs rather than taking the elevator.

"The wonderful take-away message from this study is that simple exercises, such as walking during coffee breaks or parking further away from work, can have beneficial effects on physical health and functioning," stated Karen Basen-Engquist, Ph.D., principal investigator of the study. "Exercise doesn't need to be a daunting activity or even an organized outing to reap significant rewards for breast cancer survivors."

Researchers found that women who incorporated moderate exercise into their daily routine reported significant improvement in physical ability and quality of life. This study shows that even if you cannot find extra time each day for a formal exercise routine, by incorporating a few new routines into the daily activities you are already engaged in are doable and worth the effort.