Physical activity reduces the risk of breast cancer recurrence and mortality, says breast cancer surgeon Carolyn M. Kaelin, MD, MPH.
Stretching can improve range of motion, flexibility and posture; strength training can fight osteoporosis and sarcopenia (i.e., muscle deterioration) that result from chemotherapy and aerobic therapy helps limit the weight gain that often occurs during chemotherapy.
"Both chemotherapy and surgery have profound impacts on the body," says Kaelin. Since treatments and their effects vary, each patient should receive a customized program for health and fitness.
For instance, "after breast reconstruction following a mastectomy, certain motions may be challenging or impossible to perform, so stretching and strength training need to be personalized to reflect how the body has changed," explains Kaelin.
For those who have not previously exercised or are fatigued by treatment, Kaelin prescribes a three-part program, including walking with a pedometer to count daily accumulated steps, stretching to regain shoulder range-of-motion and comfortable upright posture and light strength training to avoid muscle deterioration.
Breast cancer survivors who exercise together are often more successful in maintaining their program long term, she notes.
"The exercise objective is to improve your overall health--reducing breast cancer recurrence, maintaining a healthy weight, keeping the heart fit--so you are stronger from the day of your diagnosis forward," explains Kaelin.
People who are physically active seem to be biologically younger than their sedentary peers, according to a report in the Jan. 28 issue of Archives of Internal Medicine. The researchers studied 2,400 twins with different lifestyles and activity levels. From blood samples, researchers were able to examine the length of the participants' telomeres--pieces of DNA in white blood cells that shorten over time and are thought to be a marker of biological age. Findings showed that women and men who were less physically active had shorter telomeres than those who were more active. The authors suggest that oxidative stress--cell damage caused by exposure to oxygen--and inflammation are likely mechanisms by which sedentary lifestyles shorten telomeres. They also note that physical activity may reduce psychological stress, thereby limiting its effect on telomeres and the aging process.
"The study makes sense to me," says Lisa D. Ravdin, PhD, director of the Cornell Neuropsychology Service at Weill Cornell Medical College. "And we know there's so much literature documenting the benefits of exercise even if you don't investigate at the cellular level. The evidence is hard to resist."
Live longer--and better
Individuals who exercise regularly have better cognitive function and lower rates of heart disease, type 2 diabetes, cancer, high blood pressure, obesity, and osteoporosis. They also are less likely to smoke and more likely to maintain a desirable weight, says Dr. Ravdin. "All these benefits are associated not only with a longer life, but also a healthier life," she says.
The importance of staying active can't be overstated, she continues. "Think about chronic pain, arthritis, anxiety, depression, hospitalizations. All tend to increase with age, and exercise is associated with lower risk." Women are especially vulnerable to falling, which is "the biggest risk that comes with aging, because it can mean loss of independence or death, even in healthy adults trying to do everything right. Regular exercise goes a long way toward lowering the risk. If you're in better shape, you're less vulnerable," Dr. Ravdin stresses.
Active lifestyle is key
There are many things you can do besides going to the gym to maintain an active lifestyle. "Walk everywhere--keep on the move. Make walking your main form of transportation," Dr. Ravdin says. "Get off the bus a few stops early. Park the car as far away as possible. Use the stairs. Stretch while watching TV. You don't have to work up a big sweat to get a big benefit."
If you want to look and feel younger, "You also need to have a young attitude, and being physically fit can help you feel fit mentally and emotionally," she says. "If you've been active all your life, so much the better. But you can start at any age and still benefit. It's like quitting smoking--no matter when you do it, it's still a good thing."
So get moving now, and forget about excuses. "Many people complain they don't have time to exercise. But we know that being physically active can lead to a longer life. So, find the time if you want more time," Dr. Ravdin says.
WHAT YOU CAN DO
Make regular physical activity part of your day by choosing activities that enhance endurance, strength, flexibility, and balance.
* Endurance: Walk briskly, do water aerobics, play tennis, do housework or gardening, dance, play with your children or grandchildren, climb stairs, swim.
* Strength: Lift weights, carry groceries, do household or gardening tasks that make you lift or dig, push a lawn mower.
* Flexibility: Stretch or do yoga or Pilates.
* Balance: Stand on one foot, stand up from a chair and sit down again without using your hands, take a tai chi class. Read more...
When we are sick we don't feel like running all around trying to pick up the things we need to help us feel better. It is so much easier if we keep these things on hand. Many of these foods we use on a regular basis, and it could help you from getting sick or if you do get sick you won't be sick for long. You can either refrigerate them or keep them in your kitchen cabinets. 1. Fresh Garlic - It's good for high blood pressure and high cholesterol.
2. Apple Cider Vinegar - Aids in digestion and helps acid reflux or heartburn.
3. Flax seeds or Flax oil - Helps with breast cancer, prostrate cancer, and is good for constipation due to it's high fiber content.
4. Lemons - Good for coughs and colds adds great flavor to tea's.
5. Honey - Also, good for coughs, colds, flu, diarrhea if mixed with hot water.
6. Ginger root - Is good for colds, coughs, flu, digestion, cholesterol and is also a natural blood thinner.
7. Black Seed - It is good for many health ailments as Prophet Muhammad (Pbuh) says it is good for everything except death.
8. Turmeric - It's uses include coloring food. It is also good for cuts, burns and bruises.
9. Molasses - Is a source of calcium, magnesium, potassium, and iron.
10. Oatmeal - Helps lower cholesterol.
11. Cranberry Concentrate - Helps with urinary tract infections.
Dana Scarton (NYT, Dec 16, 2008) says losing your pinkie finger seems like small change, but it isn’t.
…First, you lose 50% of your hand strength. Wow—half!
…The author snapped her right pinkie, which soon could not bend. She couldn’t make a fist, hold a tennis racket,or vacuum (don’t laugh, that last could be bad).
…She broke the metacarpal—the bone that extends into the hand. This happens more to the pinkie than any other finger or the thumb. It’s a “border digit”—doctalk for on the outside.
…Sometimes breaks in the pinkie don’t even hurt—yet can take plates and screws to fix.
…This, the author says, is followed by physical therapy—which hurts! You don’t want scar tissue forming.
…Sure enough, after all this, an MRI showed that scar tissue had immobilized the flexor tendon.
…She needed another operation to free it—then more PT. That little finger carried a big punch—thankfully, she can now form a fist.
Street Food: Lima ventures into Latin America to uncover the new-found confidence of the Peruvian capital, which is discovering a modern identity through its food and making the most of its diverse influences.
The Peruvian capital, founded by Spanish conquistadors, has exploded with population influxes from Peru's own Andean highlands and from abroad, particularly China and Japan.
Today, Lima is home to almost nine million people.
For many years, it was a city of mostly segregated neighbourhoods. But today this is changing - and the change is being led by cuisine.
Lima's cuisine is gaining worldwide recognition for its freshness and creativity. Its trademark plate, ceviche, combines many different influences and is putting the country on the world's gastronomical map.
One of Lima's most popular street food favourites is called 'five flavours' - it is a rice and pasta dish with Italian, Chinese, Andean, Japanese and African influences.
Street Food - Lima ventures into Latin America to uncover the new-found confidence of the Peruvian capital, which is discovering a modern identity through its food and by making the most of its mix of indigenous and foreign.
But it is not all a success story; in the slums of Lima many native Andean people eke out a living, drawing into question how much the mix taking place in Peru's cuisine is really taking place in society at large.
Beauty is one of the popular topic people talk about. Rather than using synthetic cosmetic products people prefer homemade herbal cosmetics to keep them young for longer time. These herbal cosmetics are not only inexpensive but also effective and safe. This article discusses two useful homemade herbal beauty tips that are very useful in our daily life.
Herbal Beauty tips 1 - Natural method to make hair dark
Usually hair turns grey with age but nowadays we often see young people with the problem of grey hair. In case of premature graying, open air, exercise, massage of the scalp, dietary regimen and ingestion of the raw vegetables is recommended.
There are so many methods to make hair dark but natural methods should be preferred. Henna is one of the methods to make hair dark or brown and no doubt it is good for hair conditioning.
Recently, a plant Salvia Officinalis can be used to darken the hair. In this method 15 grams of Salvia Officinalis is taken into one liter water. Steep leaves in water for two hours then strain. Pour over hairs and leave on for half an hour then rinse out.
Herbal Beauty tips 2 - Fragrant herbal bath
Our body usually gets tired due to hectic working schedules and wants some relaxation at weekends to energize for the coming week. So below is an herbal homemade recipe for fragrant herbal bath that not only will give immediate relief to the tired muscles but also to the rheumatism problem.
Take the following ingredients - Humulus lupulus (450 g), Thymus serpyllum (25 g), Salvia Officinalis (25 g) and Lavender (25 g). Put the ingredients into a muslin bag and tie securely. Hang the bag from the hot tap while the bath is running, so that the hot water passes through it, extracting the natural oils and fragrance of the herbs. This bath will help relax tired muscles and relieve rheumatism.
Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.
