Although it comes in many forms throughout the body, in general arthritis is an inflammation. There are various reasons that this condition occurs, but one thing is for sure — it can affect a person of any age and in many different situations.
When designing a prenatal fitness program the key components of intensity, duration, frequency, and mode are used, but specific modifications in the level of progression, supervision, and monitoring are needed in order to keep the exercise safe for mother and fetus. The goal of a prenatal exercise routine is to maintain or improve overall fitness, strength, and flexibility. Keep in mind that each woman’s fitness level and ability will vary, and as pregnancy progresses changes in her body will affect her ability to exercise comfortably.
There are many reasons why a cancer patient should stay as active as possible through cancer treatment and recovery. I will begin by pointing out a few studies that show how exercise can benefit cancer patients. These studies demonstrate how exercise can reduce certain side effects from treatment, increase energy, decrease stress, and improve quality of life. In the last article of this series, I will suggest ways to develop an exercise program that based on the individual’s needs and is safe and effective.
Research has shown that exercise can reduce the risk of getting some types of cancers. There are numerous published studies on the benefits of exercise for those with colon cancer, breast cancer, and endometrial cancer. An American Cancer Society’s newsletter stated: “Among breast cancer survivors, a recent analysis shows that getting exercise after diagnosis was associated with a 34% lowered risk of breast cancer death, a 41% lower risk of dying from all causes, and a 24% lowered risk of breast cancer recurrence. Among colon cancer, studies suggest exercise cuts death from colon cancer and all causes, and cuts the risk of the cancer coming back by up to 50%.”
The Journal of the American Medical Association reported that exercise lowers the risk of 13 types of cancers. Since there is limited research on exercise and bladder cancer, it is important to note that the results of the study showed that those who exercised the most had a 13 percent lower risk of bladder cancer. The JAMA study is empowering because it provides further ammunition as to the importance of exercise for additional types of cancers.
Studies suggest that exercise is safe and helpful for many people who are suffering from cancer and may lower the risk of some cancers. Other health benefits of exercise are weight control, cardiovascular health, increased bone density, and decreased fatigue, stress, anxiety and depression. Exercise can improve range of motion, improve endurance, and decrease the risk of lymphedema.
Exercise helps to control obesity, which is positively correlated with several cancers. Studies have shown that weight gain increases the risk of cancer and the risk of recurrence during and after treatment. Since exercise is a crucial component of weight control which effects cancer risk, exercise needs to be considered as part of the treatment plan.
It has been observed that exercise can improve outcomes for those with bladder cancer. Research conducted by J. Vallance suggests that strength training and aerobic exercise can improve psychological and physical issues for those with bladder cancer and increases the chance of survival.
In May of 2007, “Associations between Exercise and Quality of Life in Bladder Cancer Survivors: A Population-Based Study” by Kristina H. Karvinen et al was published in Cancer Epidemiology and Biomarkers. The authors examined the association between exercise and quality of life in a sample of 525 bladder cancer survivors. They found exercise to be negatively associated with several aspects of fatigue. The study also suggested that active bladder cancer survivors have improved mood and energy and quality of life.
In 2016, “Lifestyle factors and health-related quality of life in bladder cancer survivors: a systematic review” by Gopalakrishna, reviewed the literature on the associations between lifestyle factors and quality of life in bladder cancer survivors. Their conclusion was that there is some evidence for a positive association between quality of life and physical activity.
Kellogg Parsons, MD, an associate professor of Surgery at the University of California, San Diego, discusses modifiable lifestyle factors associated with bladder cancer on onclive.com. Parsons and his team found that participants who had any amount of physical activity had improved survivorship compared to those with no physical activity.
A recent study in by Cannioto et al in Cancer Epidemiology reports an association between living a life with little to no recreational physical activity and an increased risk for bladder cancer. The study suggests a connection between being inactive and increased risk of cancer.
In summary, we know that physical activity reduces the risk of numerous diseases. Now we have additional evidence, that it may also reduce the risk of bladder cancer.
The sooner the patient starts to exercise the better. Starting before surgery and treatments and continuing during treatment can lead to a better recovery with less complications and medications.
Survivorship can serve as a strong motivator to make positive lifestyle changes. Everyone’s situation is unique. Accordingly, exercise needs to be tailored to individual people, taking into account their overall fitness, diagnosis, and other factors that could affect safety.
Regular physical activity can help rebuild a patient’s strength and energy level and help manage other health related issues. Health issues like diabetes, and cardiovascular diseases are a leading cause of death in cancer survivors and those without cancer. Managing health related issues through exercise could increase survival.
Some cancers and cancer treatments may result in incontinence. A side effect of biologic treatment may include irritation of the bladder, an urgent need to urinate, frequent urination, or incontinence.
Incontinence can occur in men or women with bladder cancer and last for a short time or longer. There are different types of incontinence, ranging from mild to severe. Some examples are: stress incontinence can cause a person to leak urine during activities such as coughing, laughing, sneezing, or exercising, urge incontinence is a sudden, urgent need to urinate and continuous incontinence is not being able to control the bladder at all.
Kegel exercises strengthen your pelvic floor muscles to control urine flow. The pelvic floor muscles are comprised of the bladder, sphincter and the pubococcyges muscle. These muscles are used to stop the flow of urine. You can find your pelvic floor muscles by squeezing your sphincter and contracting the urethra to stop the flow of urine when using the bathroom.
Exercise can help control incontinence without medication or surgery. It is wise to start Kegel exercises before surgery and treatments and to work with a pelvic floor specialist.
Perform the Kegel 10 times holding for 5 seconds each. Try to do this four times per day. Take a 5-second break between each repetition. It may take several weeks or months to be able to contract your muscles for 5 seconds at a time, or to repeat it 10 times. If you perform the Kegel several times per day, your pelvic floor strength should improve.
Tips
Part 2 will focus on thyroid cancer. Contact me at caroljmichaels@gmail or go to www.CarolMichaelsFitness.com or https://www.nfpt.com/product/cancer-recovery-specialist to find out about cancer exercise programs in New Jersey and cancer continuing education courses.
Carol J. Michaels is the founder and creator of Recovery Fitness® LLC, located in Short Hills, New Jersey. Her programs are designed to help cancer survivors in recovery through exercise programs. Carol, an award winning fitness and exercise specialist, has over 17 years of experience as a fitness professional and as a cancer exercise specialist.
References
Steven C. Moore PhD, et al, Association of Leisure-Time Physical Activity With Risk of 26 Types of Cancer in 1.44 Million Adults JAMA Intern Med. 2016; 176(6): 816-825.
Lynch B.M., Dunstan D.W., Vallance J.K., Owen N. Don’t take cancer sitting down: A new survivorship research agenda. Cancer. 2013, Jun 1; 119(11): 1928-35 Medicine
Kristina H. Karvinen, Kerry S. Courneya, Scott North and PeterVenner, Associations between Exercise and Quality of Life in Bladder Cancer Survivors: A Population-Based Study, Cancer Epidemiology and Biomarkers Prevention May 2007, 10.1158/1055-9965
Gopalakrishna et al, Lifestyle factors and health-related quality of life in bladder cancer survivors: a systematic review. Journal of Cancer Survivorship, 2016 (5): 874-82
Vallance, J., Spark, L., & Eakin, E.. Exercise behavior, motivation, and maintenance among cancer survivors. In Exercise, Energy Balance, and Cancer (2013) (pp. 215-231). Springer
Cannioto et al. The association of lifetime physical inactivity with bladder and renal cancer risk: A hospital-based case-control analysis, Cancer Epidemiology, Volume 49 August 2017
Cramp F, Byron-Daniel J. Exercise for the management of cancer-related fatigue in adults. Cochrane Database Syst Rev. 2012; 14(11): CD006145.
Booth FW, et al., Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012 Apr; 2(2): 1143-211.
Stephanie Cash et al, Recreational physical activity and risk of papillary thyroid cancer among women in the California Teachers Study. Cancer Epidemiology, Feb 2013,37(1): 46-53
Hwang, Yunji MS; Lee, Kyu Eun MD, PhD; Park, Young Joo
MD, PhD; et al, Annual Average Changes in Adult Obesity as a Risk Factor for Papillary Thyroid Cancer: A Large-Scale Case-Control Study, Medicine, March 2016, Mar; 95(9): e2893
Cao Y, Ma J. Body mass index, prostate cancer-specific mortality, and biochemical recurrence: a systematic review and meta-analysis. Cancer Prev Res (Phila). 2011; 4: 486-501.
Galvao, et al. Combined resistance and aerobic exercise program reverses muscle loss in men undergoing androgen suppression therapy for prostate cancer without bone metastases: a randomized controlled trial. J Clin Oncol. 2010 Jan 10; 28(2): 340-7.
Galvao, et al. Exercise can prevent and even reverse adverse effects of androgen suppression treatment in men with prostate cancer. Prostate Cancer Prostatic Dis. 2007; 10(4):340-6.
Winters-Stone KM, et al. Resistance training reduces disability in prostate cancer survivors on androgen deprivation therapy: evidence from a randomized controlled trial. Arch Phys Med Rehabil. 2015 Jan; 96(1): 7-14.
Giovannucci EL, Liu Y, Leitzmann MF, Stampfer MJ, Willett WC. A prospective study of physical activity and incident and fatal prostate cancer. Arch Intern Med. 2005; 165: 1005-1010.
Storer TW, Miciek R, Travison TG. Muscle function, physical performance and body composition changes in men with prostate cancer undergoing androgen deprivation therapy. Asian J Androl. 2012, Mar; 14(2): 204-21.
Focht, Brian C.; Lucas, Alexander R.; Grainger, Elizabeth; Simpson, Christina; Fairman, Ciaran M.; Thomas-Ahner, Jennifer; Clinton, Steven K., Effects of a Combined Exercise and Dietary Intervention on Mobility Performance in Prostate Cancer, Medicine & Science in Sports & Exercise. May 2016:48(5S): 51
In a world that has been bombarded with a barrage of sugary and processed food, it seems as if we have become hard wired to crave refined sugar over the alternatively more healthy foods. From the time I was a little girl, I remember scaling the counters in my mother’s kitchen as if magnetically drawn to the tin of cookies she kept hidden and out of sight. In a way, sugar does have a sense of power over us. Like a drug, it stimulates the release of dopamine in your brain which causes you to feel pleasure. Like everyone else with an insatiable sweet tooth, no matter how many candy bars, scones, or scoops of ice cream I’ve consumed over the years, the only thing that sugar has done for me (other than making me feel bad soon after I eat it) is leave me craving more. It wasn’t until my physical last year, when my doctor voiced his concern about my rising weight and blood sugar, that I decided to kick my sugar addiction to the curb for good. Surprisingly, the journey to less sugar and better health wasn’t nearly as difficult as I had imagined. The increased energy, weight loss, and overall health I gained far outweighed the loss of the sugary laden treats I said goodbye to.
After receiving what I felt to be an equivalent of a D- at my physical, I began researching ways that I could get rid of my sugar addiction in earnest. What I came across time and time again were the recommendations to substitute the empty sugary calories with nutritious whole foods. Apparently when we humans focus on having to give something up, the task becomes much harder. But when we shift our thinking to “What can I have?” or “What new things can I try?”, we don’t feel as deprived. I emptied my kitchen of every piece of junk food that it contained because if I was going to replace the empty calories with nutritious food, I needed to get the junk out of my house to make room for the good stuff and to ensure that I wouldn’t be tempted to grab it later during a weak moment for example when I felt lonely.
Once finished with my kitchen makeover, I perused many health food blogs and accumulated healthy, clean recipes. In this day and age there is no shortage of delicious, filling meals that are made entirely from nutritious ingredients. When I came across blogs that offered recipes for desserts that were actually good for you, I was sold. Who knew that you can make cookie dough from nothing but fruits and nuts? I became excited about this new journey that I was embarking upon and composed a detailed grocery list of all the items I needed for my meals each week. Even with my firm resolve to make this work, I knew that the grocery store would be one big temptation if I allowed it to be, so I made sure my list was complete and vowed not to veer away from it. I read somewhere in my research that you should be filling your cart with food items from the produce, meat and even frozen section (frozen vegetables and fruits are easy and nutritious) which are usually along the border of the store. So I learned to avoid the aisles in between which boast packaged, processed food full of empty carbohydrates and excess sugar, and now I make sure I only put the healthy, nutrition packed foods in my cart.
The most rewarding part of setting out on my journey to kick my sugar addiction, was realizing that I didn’t have to give up sweet foods altogether. While I had to say goodbye to added sugar, I learned that I could still indulge in the sweetest, most delicious dessert of all – fruit. Isn’t it funny how often when we crave something sweet, we head for the pantry or freezer when there are usually healthier options on the counter right in front of us? I once heard a woman say, “I always forget how good an apple tastes until it’s the only thing left in the house.”
While processed sweets fill you with empty calories, nature’s own dessert offers loads of nutrition with each bite. Containers of fresh fruit such as blueberries and strawberries line the shelves of my refrigerator, already washed and easy to grab. Dried fruit, without the added sugar, is a snack I keep in my purse and in the glove box of my car. Raisins, dried mango, even prunes have become a regular part of my grab and go snack arsenal. I like making sure that I always have a healthy option to turn to when I’m suddenly really hungry or craving something sweet. One of my favorite “treats” when it comes to fruit is experimenting with different kinds of smoothies. The best part about consuming fruit is that you not only satisfy your sweet tooth, you feel good afterwards!
Along with healthy, whole foods, I began taking Chromium daily. The mineral has been proven to prevent blood sugar swings by regulating insulin and blood glucose levels. After reading about a study where 42 overweight women found that supplementing with Chromium led to reduced hunger levels and food intake, I began taking a capsule every day and have been very impressed with the results.
Diabetes, cancer, and weight gain are just a few of the negative side effects of consuming too much refined sugar. While the growing epidemic of excessive sugar consumption in the United States is alarming and disheartening, the good news is that it is actually an easy fix! With a little bit of planning, effort, and willpower, you will find that overcoming your sugar addiction is totally doable. I did it, and so can you!
Sarah Williams is a passionate dating coach passionate about healthy living. She enjoys helping people see the beauty in life and become happy again. You can read some health, relationships and dating advice from Sarah at Wingman Magazine.
It is challenging to try to cover such a broad topic as aging over the decades. Each one of us is different and our lives reflect our own unique choices and belief systems. However, I do feel that sharing my thoughts on how to age well based on my experiences and making some of the suggestions I would make if you were my client is well worth the effort.
In March, Tiger Woods pulled out of the Arnold Palmer Invitational due to back spasms. This is not the first time Tiger has needed to pull out of a major tournament due to injury. Injuries in sports seem to be commonplace these days.
Studying for a college degree is undoubtedly a very stressful experience. For many students, the demands of college can quickly get on top of them, especially if they are trying to juggle their studies with working or around other commitments such as raising a family. Along with taking in all the new information that you need to learn whilst studying for your health law degree, the stress of meeting assignment deadlines and studying for finals can quickly get to you and leave you feeling extremely stressed out and anxious.
Many athletes and recreational exercisers are staying away from bread these days: It’s a waste of calories. … It’s fattening. … It’s inflammatory. These active people often struggle with denying themselves of this pleasurable food…
It is normal to forget things every once in a while. Even at a young age, we often tend to forget names, where we put the car keys or set the alarm to wake up on time the next day. Unfortunately, occasional forgetfulness can become serious as a person ages.