October 2016 Best Self
TurningPoint Executive Director featured Check out the October issue of Best Self Atlanta to see TurningPoint’s Executive Director Jill Binkley featured on the cover and featured in the article “Beyond the Pink”.
Nutrition Q&A: Best for Your Breast
What can I do to increase my chances of survival from breast cancer? October is Breast Cancer Awareness Month. Breast cancer is the most common cancer diagnosis and the second most frequent cause of cancer mortality among women. In 2016, an estimated 246,660 new cases of invasive breast cancer are expected to be diagnosed in women in the U.S., along with 61,000 new cases of non-invasive breast cancer. About 1% of those diagnosed with breast cancer are men. During the month of October we celebrate prevention and survival. It’s also a time to address new strategies and research that increase both survival rate and foster increased prevention. I feel more research is always needed to get closer to finding a cure, but at the same time I realize the dire need to understand the cause. Though the exact cause has not yet been determined there has been a lot of research on ways to both decrease our risk of both developing breast cancer and of breast cancer recurrence. Research has directly linked excessive body weight, unhealthy lifestyle and physical inactivity to certain types of cancer. Recommendations may seem simple, but reinforce important day-to-day advice: Maintain a healthful body weight – According to a wide scope of research, those who carry excess body weight, particularly in their midsection, are at greater risk for cancer and recurrence. Obesity-related diseases are linked to heart disease, diabetes, high blood pressure, and certain cancers like breast cancer. Maintaining a healthy body weight can significantly reduce cancer risk and chance of recurrence. Maintain a healthful diet – A poor diet, one high in refined grains, saturated fat, fast food and low in fruits/vegetables and whole grains can increase your risk of developing cancer. Be physically active – According to scientific literature, exercise promotes decreased cancer risk and decreased risk of recurrence, not to mention overall well-being. The good news is, it doesn’t take hours of running uphill to reap the benefits. Simply standing instead of sitting, walking, gardening, stretching, or practicing yoga and meditation are ways to restore health. The well-known cancer organization, The American Institute for Cancer Research, http://www.aicr.org/foods-that-fight-cancer/ offers solid recommendations for cancer prevention and their web-site offers a wealth of information on the most current research in the field of cancer.
Nutrition Q&A: Importance of Exercise
I try to eat right and watch my weight in order to prevent recurrence of breast cancer. What else can I do? It’s great that you are interested in what you can do to manage your weight and prevent cancer recurrence. Nutrition and Exercise go hand in hand, kind of like salt and pepper. Being a breast cancer survivor, how often have you heard that exercise is important to help decrease your chance of recurrence? Hopefully most of you’ve heard it at least once, and if you haven’t, you’re hearing it now. The latest research has shown that regular exercise has a huge beneficial impact on your health, especially being a breast cancer survivor. Not only has it been linked to decreased breast cancer mortality (dying from breast cancer) but it also lowered the risk of overall mortality (dying from any other cause). So how much exercise do you need to reap the benefits? The American Cancer Society (ACS) Guidelines on Nutrition and Physical Activity for Cancer Survivors recommend that breast cancer survivors AVOID BEING INACTIVE. American Cancer Society recommends you start exercising as soon as you possibly can post surgery and/or treatment. Even during treatment I encourage light activity (short walks) to help combat fatigue and clear the mind. Once treatment is complete, and you’ve been given clearance from your physician, it is recommended that you gradually work up to 30 minutes or more of moderated aerobic activity (brisk walking or riding a stationary bike) on five or more days of the week. Results presented from a large study of over 13,000 breast cancer survivors found that women meeting or exceeding the 150 minutes per week guideline had a TWENTY FIVE percent lower risk of dying from breast cancer and 27% lower risk of dying from any other causes. This was compared to breast cancer survivors who were less active. It’s also recommended to add strength-training exercises twice per week for added benefits. This can be done via lifting weights, using exercise bands or other means. But, before attempting strength training, talk with your TurningPoint Physical Therapist. Your therapist can guide you in the right direction based on your current physical abilities.
Nutrition Q&A: Cherries, America’s Superfruit
Cherries are one of my favorite fruits. With it being cherry season I have been eating them by the pound. Do they provide any health benefits? Not only are cherries satisfying to eat, they provide a wealth of health benefits earning them the title of “Super Fruit”. Cherries have many important health benefits – from helping ease the pain of arthritis and gout, to reducing risk factors for heart disease, diabetes and certain cancers. Cherries can be one of the recommended 5-9 daily servings of fruits/vegetables recommended for cancer prevention and decreased recurrence. Cherries also contain melatonin, which has been found to help regulate the body’s natural sleep patterns, aid with jet lag, prevent memory loss and delay the aging process. The cherry season runs mid May to mid August with June being the peak of the season, so summer is the perfect time to enjoy them fresh. Even though the season is relatively short, they can be eaten all year round weather dried, frozen or as juice. Cherries have among the highest levels of disease-fighting antioxidants, when compared to other fruits. They also contain other important nutrients such as beta carotene (19 times more than blueberries or strawberries) vitamin C, potassium, magnesium, iron, fiber and folate. Cherries’ red color is provided by the fruit’s powerful antioxidants called anthocyanins. Anthocyanins are responsible for providing the many health benefits stated above. They can reduce inflammation, total cholesterol, and can drastically reduce your risk for heart disease. With more than 80 million Americans living with some form of heart disease, the heart-healthy qualities of eating cherries are more relevant than ever. Anthocyanins can also help ease the pain of inflammatory-related conditions such as arthritis, and gout. Cherries’ post-exercise benefits are good news for the increasing number of active adults who feel the aches and pain of post-exercise muscle soreness. These post-exercise benefits are likely because of the fruit’s natural anti-inflammation properties. As of today there’s no established guideline on how many cherries it takes to reap the benefits, but the experts do suggest that 1-2 servings of cherries daily can help provide some of the health benefits identified in the research. Single serving size examples include: • 1/2 cup dried • 1 cup frozen or fresh • 1 cup juice • 1 ounce (or 2 Tbsp) juice concentrate
