Cancer Exercise Programs

Cancer Exercise ProgramsCancer Exercise Programs

Studies show that about one third of cancer deaths each year are related to an unhealthy diet and not enough exercise. On the other hand, not smoking, eating well, and getting plenty of exercise are the most important things we can do to prevent cancer.

 

Cancer Exercise ProgramsCancer Exercise programs can help to control your weight and stabilize hormones. The same 30 minutes of moderate exercise a day that reduces your risk of heart attack by 50% can also reduce risk breast and colon cancer.

 

 

Cancer Exercise ProgramsControlling your weight helps to reduce the risk of breast, colon, endometrium, esophagus, and kidney cancers. Healthy low fat diet of fiber, fruits and vegetables is also a major factor in reducing cancer risk.

Cancer Exercise Programs

Easy aerobic exercise has been shown to increase hemoglobin levels, reduce inflammation, lessen fatigue, and keep muscles in shape for better every day activities. Also you can increase self confidence, reduce depression and aid in recovery of surgery. Here are some aerobic exercise suggestions. Click each picture for info.

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Other research has shown cancer exercise programs that involve strength and flexibility exercises have helped patients return to a normal activity level sooner. Click the Strength and Flexibility video pictures to choose the right program for you.

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Skin cancer is the most commonly diagnosed kind of cancer and lung cancer is the leading cause of cancer deaths among all Americans. Using sunscreen and not smoking make these two cancers largely preventable.

For women, the second most deadly cancer is breast cancer, third is colorectal cancer. Among women’s reproductive cancers, cancer of the endometrium – the tissue lining the uterus – is the most commonly diagnosed, followed by ovarian, vaginal, and vulvar cancers.

Breast cancer. Age and hormones play a big role in prevention of reproductive cancers in women. The hormone estrogen (and subtypes, such as estradiol) has a lot to do with breast cancer, although scientists are still exploring why. New research studies are finding that young girls who get plenty of exercise and eat calcium and soy foods may have lower risk for breast cancer later in their lives. Pre-menopausal women have lower risk if they have had children and breast-fed children; for this age group, being overweight seems not to be as great a breast cancer risk as it is for post-menopausal women who gain weight. Weight gain also adds risk of recurrence for overweight breast cancer survivors.

Exercise and social support seem to increase the life expectancy of breast cancer survivors, preventing recurrence. Monthly self-exams and annual mammograms are vital in detecting breast cancer early enough to treat it, so that a patient’s survival is as great as possible. More exacting screening methods, including sentinel node biopsies (removal of small bits of tissue likely to reveal cancer) and mammograms better able to penetrate dense breast tissue that can hide cancer, are improving detection and making earlier treatment and longer survival possible. Breast cancer symptoms include:

• Lump or thickening of the breast
• Breast pain
• Dimpling or puckering of the skin
• Change in skin color or texture
• Change in breast shape
• Swelling redness or heat
• Discharge from or retraction of the nipple
• Scaly skin on or around the nipple

Cervical/Uterine Cancer. Cervical cancer is one of the few types of cancer (liver cancer is another) that develops as the result of a virus. PAP smear tests to detect cervical cancer have been greatly improved in the past few years. Regularly getting a PAP smear is the best method of detecting cervical cancer. Abnormal bleeding, especially in post-menopausal women, may be a sign of these cancers, but may also be a sign of other disorders that are not cancer. Premenopausal women may have heavier than normal bleeding. Pelvic pain (except cramping) and urination difficulties also are possible symptoms.

Ovarian Cancer. Ovarian cancer is difficult to detect before it has spread to a stage where it is usually fatal. Symptoms may include constant abdominal bloating and gas in the digestive system. Other symptoms may be the same as for cervical/uterine cancer, described in the previous paragraph.

Cancer treatments are improving. Although the side-effects of surgery, chemotherapy and radiation can still be devastating and very unpleasant, all of these therapies are being more finely tuned and made less dangerous as better technology is developed. More studies are showing effective combination treatments. Many cancers are becoming more manageable over a long-term with healthy habits and watchfulness, instead of the automatic death sentence they used to be. However, some hard-to-detect cancers, including ovarian and pancreatic cancer, have often spread too far before they can be treated.

It is important to keep up with new developments in cancer treatment and other care options. Here are some reliable resources on cancer, exercise, nutrition & support for women:

National Cancer Institute

Ovarian Cancer National Alliance

National Ovarian Cancer Coalition

American Breast Cancer Association

American Cancer Society

American Institute for Cancer Research

Cancer Care

National Women’s Health Foundation                                              

Medical Fitness Network

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Cardio Exercise Improves Mood

Cardio ExerciseNow that the weather is getting colder and the days are getting shorter, I find myself as you may too, for no apparent reason, feeling a little blue. So I dust off my sneakers and get ready to move because I know cardio exercise improves mood.

Research shows that cardio exercise improves mood because it increases levels of serotonin and endorphins in the brain. These are important neurochemical transmitters, which help to elevate and stabilize your mood.

In fact one of the known causes of depression is a lowered level of serotonin. Aerobic exercise can be as effective as medication for relieving mild to moderate depression in many cases.

More Reasons Why Cardio Exercise Improves Mood

There is more to cardio  exercise than serotonin and endorphins. It helps lower adrenaline, a chemical associated with stress to help promote relaxation. And as you become more fit you feel better about how you look and feel. This can give you a positive outlook in general. Try some easy aerobics. You may just cardio dance your troubles away. I make sure I’m exercising aerobically most days of the week, at least for 30-60 minutes. I not only feel my spirits lift while I’m exercising but for many hours afterwards.

 Are You Depressed?
The standard symptoms for depression are:

  • Persistent feelings of sadness or “emptiness”
  • Sense of hopelessness, worthlessness, and guilt
  • Inability to enjoy ordinary pleasurable activities, including sex
  • Noticeable change of appetite, possibly accompanied by significant weight loss or weight gain
  • Shifts in sleeping patterns, such as insomnia or sleeping too much
  • Difficulty concentrating, persistent irritability, excessive crying
  • Preoccupation with thoughts of death or suicide
  • Decreased energy, fatigue
  • Persistent aches and pains

Many things can cause depression. They range from some medications to low levels of light during the winter months. Alcohol and a poor diet, as well as inherited predisposition, can lead to the condition as well. Before you decide on asking your doctor for an anti-depressant prescription, adopt the healthy lifestyle habits of a nutritious diet, regular exercise and enough sleep. If things don’t improve, of course, seek medical help.

So try my take on the old Arlen & Koehler song lyric that Judy Garland sang, “forget your troubles, come on get happy” you can exercise your blues away.

For more info on women health and fitness and at home exercise programs for women visit www.mirabaiholland.com

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FABULOUS FOREVER HEALTH QUIZ

Fabulous ForeverReady to test your Fabulous Forever Health IQ?

As we are into a new year, it’s time to remind ourselves to be vigilant about our health and fitness so you can be Fabulous Forever. Test your Fabulous Forever health IQ with this at home quiz. Answers are at the end.

Fabulous Forever Health  I.Q. Test Yourself Now!

Fabulous Forever Health IQ Self-Quiz
(answers at end)

1. What is the number one killer disease of women?
a. Osteoporosis
b. Breast Cancer
c. Heart Disease
d. Diabetes

2. What does osteopenia mean?
a. Low muscle mass
b. Low bone mass
c. Another word for osteoporosis
d. Strong bones

3. What is the normal % of body fat?
a. 15-20%
b. 22-30%
c. 25-35%
d. 30-35%

4. Which one of the following blood pressure readings is considered a risk factor for heart disease?
a. 110/70
b. 115/80
c. 120/80
d. 140/90

5.What helps to pick up metabolism?
a. Lean muscle mass
b. 1000 calorie a day diet
c. Sleeping 8 hours a night
d. Meditation

6. How much body fat does the average 65 year old woman have?
a. 30%
b. 37%
c. 43%
d. 50%

7. What is sarcopenia?
a. high muscle mass
b. low bone mass
c. high bone mass
d. low muscle mass

8. What is interval training best for:
a. Picking up the metabolic rate
b. Adding variety to your routine
c. Making it easy to get a drink of water
d. Both a & b

9. An optimal program for older people would include activities to improve:
a. strength, flexibility and coordination
b. eyesight
c. digestion
d. jogging

10. What body shape is the one that puts you at less risk for both heart disease and breast cancer?
a. apple
b. pear
c. banana
d. pineapple

11. To be at less risk for heart disease your total cholesterol should be:
a. Above 200
b. Below 200
c. Between 200-220
d. Between 220-225
12. Which is the “good” cholesterol
a. HDL
b. LDL
c. NDL
d. Margarine

13. How much exercise should you do?
a. At least 3-4 times a week, 30 minutes at 60-90% max heart rate.
b. At least twice a week, 60 minutes at 70-90% max heart rate
c. At least once a week, 60 minutes at 80-85% max heart rate
d. At least twice a week, 30 minutes at 70-90% max heart rate

14. What is the equation of finding your target heart rate?
a. 220-age x %
b. 200-age x %
c. 220 x age – %
d. 200 x age – %

15. What does aerobic exercise do?
a. Helps to stimulate metabolism and reduce LDL
b. Helps to develop stronger abdominals and back muscles
c. Helps to build a stronger heart muscle
d. a & c

16. What are the risk factors for heart disease that you can control:
a. Family history, age, menopause
b. Inactivity, excessive alcohol, and high blood pressure
c. Smoking, high cholesterol and triglycerides
d. b & c

17. How often should you weight train?
a. Every day
b. 3 days in a row, 2 days rest
c. 2-3 times a week, alternating days
d. None of the above.

18. How often should you perform a Breast Self-Examination?
a. every other week
b. Once a month (if still menstruating best time a week after the start of your period)
c. Once every week
d. None of the above.

19. When should you start getting annual mammograms?
a. After age 40
b. After age 45
c. After age 50
d. After age 55

20. What are the best types of exercise if you have had breast cancer?
a. Light strengthening and stretching exercises.
b. Walking and swimming.
c. High intensity strength training
d. a & b

21. 54 million Americans at risk for Osteoporosis; what % are women?
a. 60%
b. 70%
c. 80%
d. 90%

22. By the time women are 70 they can lose up to
a.15% bone mass
b. 20% bone mass
c. 30 % bone mass
d. 45% bone mass

23. As a woman goes through menopause what is the main factor that causes bone loss?
a. loss of estrogen
b. fatigue
c. hot flashes
d. light headed

24.What are the 3 areas at most risk for osteoporotic fracture?
a. Spine, neck, foot
b. Hip, shoulder, foot
c. Spine, hip, wrist
d. None of the above.

25. What type of exercise is not particularly effective for loading your bones
a. Weight training
b. Walking
c. Swimming
d. Jogging
ANSWERS: 1. c, 2. b, 3. b, 4. d, 5. a, 6. c, 7. d, 8. d, 9. a, 10. a,11. b, 12. a, 13. a, 14. a, 15. d, 16. d, 17. c, 18. b, 19. a, 20. d, 21. c, 22. c, 23. a, 24. c, 25. c

Feel free to share  your Fabulous Forever Health IQ.

For more info on women health and fitness and at home exercise programs come and visit me at www.mirabaiholland.com and be Fabulous Forever!

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