Evidence Update: Why is Exercise Important for Breast Cancer Survivors?
Establishing a consistent and comprehensive exercise routine that involves upper and lower body strengthening as well as a cardiovascular component should be a goal for all individuals. This is especially important for breast cancer survivors who may benefit from interventions that can offset the side-effects related to breast cancer treatment. A recent study confirms the findings that exercise after cancer-related treatments may improve physical and emotional well-being, maintain bone health, improve balance, reduce risk of recurrence, reduce body mass index, and manage and prevent lymphedema. Participating in aerobic exercise programs for as few as three weeks may have an impact on the health and well-being of survivors. In addition, whole body resistance training programs pose numerous benefits for breast cancer survivors to regain strength and improve body composition. Participating in a regular exercise routine not only has an impact on health, but helps empower individuals with a sense of accomplishment and involvement in their own self-care. Dieli-Conwright CM, Orozco BZ. Exercise after breast cancer treatment: current perspectives. Breast Cancer: Targets and Therapy (Dove Med Press) 2015; 7:353-362.
Evidence Update: Why is Posture Important?
Posture is a term used to describe how your body is positioned when you are standing, sitting or lying down. Posture can change after injury, surgery or other treatments such as radiation. A research study in which a post-mastectomy group was compared to a control group found a significantly higher incidence of faulty body postures which was observed among women after treatment for breast cancer. Faulty posture puts more stress on your muscles, tendons and ligaments. Poor posture after breast cancer treatment can lead to increased discomfort and injury. Good posture allows your joints to have less stress and work more effectively while helping your vital organs remain in the best position and your nervous system to be able to function effectively. Being aware of good posture is the first step to breaking poor postural habits and reducing stress and strain on your body. Malicka I, Barczyk K, Hanuszkiewicz J, Skolimowska B, Wozniewski M. Body posture of women after breast cancer treatment. Ortop Traumatol Rehabil. 2010 Jul-Aug;12(4):353-61
Evidence Update: The Wonders of Cauliflower
Does cauliflower have any nutritional benefit? I see it used in so many recipes these days I was wondering if I should avoid it because it’s white? Rice, mashed “potatoes”, pizza crust: what do they all have in common? The Answer: Cauliflower. Yes, I said cauliflower, that peculiar looking white vegetable that keeps sneaking its way into our favorite traditional recipes. The cauliflower craze is upon us, and it’s one craze that will do our bodies well. Cauliflower has a laundry list of health benefits, and for those who need to cut back on carbs, it seems to have the ability to disguise itself in high carb foods like mashed potatoes, rice, and pizza crust without compromising flavor. Cauliflower is a member of the cruciferous family. Other family members include broccoli, brussel sprouts, bok choy, collard greens, kale, red and green cabbage, chard, turnip greens, arugula, mustard greens, savoy cabbage, chinese cabbage, rapini and watercress. Several root vegetables like radish, horseradish, turnip, rutabaga, wasabi and oriental radish are considered cruciferous vegetables as well. The Academy of Nutrition and Dietetics notes that the flavor of these vegetables is enhanced if they are eaten either raw or cooked soon after purchase, and the good news is their nutrient composition does not alter greatly with cooking. Since most people have the misconception that “white” food is “unhealthy”, they assume the same holds true for cauliflower. Even though cauliflower isn’t as colorful as other members of its family, it’s just as nutritious, and in some cases surpasses them when it comes to several nutrients. Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B1, B2, and B3, the minerals potassium and magnesium, https://accisotret.com. Cruciferous vegetables have several proven health benefits. One of the most exciting benefits is that it can decrease cancer risk. These amazing vegetables have the ability to decrease activity of enzymes that stimulate carcinogens in our body, and, on the flip side, they protect DNA from damage. According to the Linus Pauling Institute and the American Cancer Institute, cruciferous vegetables can prevent normal cells from becoming cancerous cells, slow the growth of cancer cells and may even cause cancer cells to self-destruct. Including cruciferous vegetables as part of your regular diet can lower the risk of lung, colorectal, prostate, bladder and breast cancers and may even protect against melanoma and esophageal cancer. In April 2012, Vanderbilt-Ingram Cancer Center scientists reported that survival rates of women diagnosed with breast cancer increased with a high intake of cruciferous vegetables. The Take Home Message: not all “white” food is created equal, especially when it comes to cauliflower. Linus Pauling Institute, the American Cancer Institute, Vanderbilt-Ingram Cancer Center, The Academy of Nutrition and Dietetics.
Evidence Update: Effects of Exercise on Sleep Problems
Having Trouble Sleeping? Sleep problems are common during and after treatment for breast cancer and can add to fatigue, stress and reduced quality of life. A recent study looked at the effect of a 12-week exercise program on sleep. The program was conducted with patients receiving radiation treatment. Sleep quality and issues were evaluated in 160 breast cancer patients before, during, and 2, 6, and 12 months after participation in a resistance exercise program versus a relaxation program that served as a control group. Researchers found that the exercise group had significantly fewer sleep issues than the relaxation control group. In addition, the study at pharmacybc.com/ambien-zolpidem/ found that predictors of sleep problems included previous chemotherapy and higher body mass index. Not sleeping well? Come to a TurningPoint exercise class or talk to our expert clinicians about exercise, nutrition and other lifestyle changes that can help. Steindorf K, et al. Effects of exercise on sleep problems in breast cancer patients receiving radiotherapy: a randomized clinical trial. Breast Cancer Res Treat. 2017 Apr;162(3):489-499.
