Are there lifestyle changes that can help my cancer recovery?

Posted July 03, 2013, 2:00 am

I’m a cancer survivor. Should I be following special guidelines for diet and exercise?

Advances in cancer treatment and earlier detection are allowing more people to live longer after a cancer diagnosis. Today, more than 12 million Americans are cancer survivors. And many of them look to diet and exercise to help prevent cancer recurrence, live longer or just feel better.

Recently, the American Cancer Society (ACS) reviewed and summarized the scientific evidence about the role of diet and exercise for cancer survivors. They found that the same things that prevent cancer from developing in the first place also help keep it from coming back. The ACS published its findings in a report called “Nutrition and Physical Activity Guidelines for Cancer Survivors.”

The ACS found that to reduce the chance of cancer returning and increase the chance of surviving, cancer-free, after a cancer diagnosis, survivors should:

Achieve and maintain a healthy weight;Get enough physical activity (at least 150 minutes per week);Eat a healthy diet that emphasizes vegetables, fruits and whole grains;

The ACS also provided specific advice for survivors of a variety of major cancers. I’ve put a summary of the guidelines below.

The ACS also advised:

Cancer survivors should work with a registered dietitian who has special certification in cancer care. He or she can provide specific, evidence-based advice.Many cancer survivors have trouble taking in enough calories each day. Eating smaller and more frequent meals can help. Or try special fortified or nutrient-dense foods.Use dietary supplements cautiously. Taking more than the recommended daily amounts (RDA) of vitamins and minerals does not improve treatment outcomes or long-term survival. In fact, it can interfere with some cancer treatments. For example, taking a beta-carotene supplement may encourage the growth of lung cancer.Exercise can help fight fatigue, keep you functioning and improve your quality of life. Discuss when to start exercising, and how much, with your doctor.Obesity appears to increase the risk of breast (and possibly other) cancer recurrence. Losing weight and keeping it off can help improve survival.

When some of my patients hear advice like the ACS has given, they are skeptical. To them, cancer is a powerful force, and it seems unlikely that a healthy lifestyle could do much to tame it. I tell them that the advice is supported by large and well-done scientific studies. There is little doubt from those studies, for example, that survivors of breast cancer who are overweight have a worse prognosis than those of normal weight. Or that those who exercise regularly have a better prognosis than those who don’t.

We even are beginning to understand why. A research study was published recently which showed regular exercise leads to hormonal changes that discourage the growth of breast cancer cells. It’s not anecdotal: It’s science.

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Your Stroke Risk Can Shrink With 7 Lifestyle Changes

Controlling blood pressure is most important, large U.S. study found

By Robert Preidt

HealthDay Reporter

THURSDAY, June 6 (HealthDay News) -- Certain lifestyle changes could greatly reduce your stroke risk, according to a new study.

Researchers calculated stroke risk among nearly 23,000 black and white Americans aged 45 and older. Their risk was assessed using the American Heart Association's Life's Simple 7 health factors: be active, control cholesterol, eat a healthy diet, manage blood pressure, maintain a healthy weight, control blood sugar and don't smoke.

During five years of follow-up, 432 strokes occurred among the participants. All seven factors played an important role in predicting stroke risk, but blood pressure was the most important, according to the study, which was published June 6 in the journal Stroke.

"Compared to those with poor blood pressure status, those who were ideal had a 60 percent lower risk of future stroke," study senior author Dr. Mary Cushman, a professor of medicine at the University of Vermont in Burlington, said in a journal news release.

Cushman and her colleagues also found that people who didn't smoke or quit smoking more than a year before the start of the study had a 40 percent lower stroke risk.

For the study, the researchers categorized the participants' Life's Simple 7 scores as inadequate (zero to four points), average (five to nine points) or optimum (10 to 14 points). Every one-point increase was associated with an 8 percent lower stroke risk. People with optimum scores had a 48 percent lower risk than those with inadequate scores, and those with average scores had a 27 percent lower risk.

Overall, blacks had lower scores than whites, but the association between scores and stroke risk was similar for blacks and whites.

"This highlights the critical importance of improving these health factors since blacks have nearly twice the stroke mortality rates as whites," Cushman said.

Each year, about 795,000 people in the United States have a stroke, which is the No. 4 killer and a leading cause of long-term disability in the country, according to the American Heart Association.

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Certain Lifestyle Factors Linked to Arthritis in Study Patients

Title: Certain Lifestyle Factors Linked to Arthritis in Study Patients
Category: Health News
Created: 3/25/2013 2:35:00 PM
Last Editorial Review: 3/26/2013 12:00:00 AM

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Give Yourself a Lifestyle Makeover This Weekend

Ever wish you had more time for self-improvement? Authors Jill Martin (a regular style contributor for the TODAY Show) and Dana Ravich prove that you don't need a year, a month or even a week to make positive steps to improve your life -- all you need is a weekend. Their new book, The Weekend Makeover, hits shelves on Tuesday, March 26th, guides you through steps to improve and refocus many areas of your life, exclusive from Friday night through Sunday supper.

If you're like me, you barely have time for yourself during the week, so weekends are a time to play catch up on you-time. That's the concept behind The Weekend Makeover and we are so jumping on board to "get a brand new life by Monday morning." Check out a few of Jill and Dana's must-have tips.

Makeover Your Diet: Martin recommends always asking other people for their diet tips (Have you signed up for Drop 10 yet?) and tricks to build your own pile of knowledge. A tip she gleaned from her TODAY Show colleague, nutritionist Joy Bauer? Mix plain Greek yogurt with a pack of sugar-free hot cocoa. Instant chocolate pudding that fills you up, not out. YUM.

Makeover Your Workouts: Use Sunday afternoons to schedule your workouts for the next week, like you would your meals. To really stick to a work out plan, you need to actually HAVE a plan, and that takes time, so map it out and put them in your calendar.

Makeover Your Closet: Purge, purge, purge! At the end of the weekend, make sure every item in your closet fits your lifestyle, age, personality and locale. Plus, every piece needs to be in great condition and you need to actually wear it. (Sorry, last season's trendy top!) Martin also adheres to a one-in, five-out rule. A tough but smart way to pare down your wardrobe!

Makeover Your Mind: Although work takes up most of my mental prowess, I've been wanting to brush up on my German and Italian; the authors say that if learning or refreshing a language is your goal, start incorporating some of its basic phrases into your daily vernacular and routine. Had a good day of language learning? Treat yourself to dinner at an ethnic restaurant where you can practice the language! Mi piace!

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Bar Refaeli at the Vienna Awards for Fashion & Lifestyle

Bar Refaeli wears a tomato coloured crop top and trousers at the Vienna Awards for Fashion & Lifestyle - vote on celebrity fashion, style and red carpet looks in GLAMOUR.COM’s Dos and Don’ts

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Healthy Lifestyle May Offset Job Stress, Study Finds

Risk for heart disease rises when workers drink, smoke or overeat

By Robert Preidt

HealthDay Reporter

MONDAY, May 13 (HealthDay News) -- Job stress increases the risk of heart disease, but living a healthy lifestyle can significantly reduce that risk, a new study says.

Researchers examined data from more than 102,000 men and women, aged 17 to 70, in the United Kingdom, France, Belgium, Sweden and Finland. Their lifestyles were rated in one of three categories -- healthy, moderately unhealthy or unhealthy -- based on smoking, alcohol consumption, exercise/inactivity and obesity.

Those with a healthy lifestyle had no lifestyle risk factors, while people with a moderately unhealthy lifestyle had one risk factor. Two or more risk factors qualified as an unhealthy lifestyle.

Nearly 16 percent of the participants reported job stress, according to the study, which was published May 13 in the Canadian Medical Association Journal.

Over 10 years, the rate of coronary artery disease was 18.4 per 1,000 for people with job stress and 14.7 per 1,000 for those without job stress. The rate of heart disease for people with an unhealthy lifestyle was almost 31 per 1,000 compared to 12 per 1,000 for those with a healthy lifestyle.

When lifestyle and work were factored together, the heart disease rate was 31.2 per 1,000 for people with job stress and an unhealthy lifestyle and about 15 per 1,000 for those with job stress and a healthy lifestyle.

"The risk of coronary artery disease was highest among participants who reported job strain and an unhealthy lifestyle; those with job strain and a healthy lifestyle had about half the rate of this disease," Dr. Mika Kivimaki, of the department of epidemiology and public health at University College London, and colleagues wrote in a journal news release.

"These observational data suggest that a healthy lifestyle could substantially reduce the risk of coronary artery disease risk among people with job strain," they added.

Stress counseling isn't enough, they said. "Clinicians might consider paying closer attention to lifestyle risk factors in patients who report job strain," the researchers concluded.

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Genes vs. Lifestyle: What Matters Most for Health?

Does an illness like heart disease or cancer run in your family? Don't assume that your genes control your destiny. Experts say the lifestyle choices you make every day can help keep you healthy.

There's no doubt that some genes do lead inevitably to disease. "But for most people, a healthy lifestyle trumps inherited risk," says cardiologist Donald Lloyd-Jones, MD. He is chair of preventive medicine at Northwestern University Feinberg School of Medicine. "Even if a disease runs in your family, there's a lot you can do to avoid it."

Here's a look at how lifestyle changes can cut your risk of disease.

About 25% of colon cancers are in people with some family history of the disease. In the rest of people who get colon cancer, genetics doesn't seem to play a role.

But lifestyle may be a factor. Studies show that most people can dramatically lower their colon cancer risk by taking these steps:

Eat very little red or processed meat.Exercise.Keep a healthy weight.Drink alcohol in moderation or not at all.

Other cancers are even more influenced by the choices we make. A good example is lung cancer.

80% to 90% of lung cancers are caused by smoking.Men who smoke are 23 times more likely to develop lung cancer than nonsmokers.Women who smoke are 13 times more likely to get lung cancer.

The longer you smoke and the more cigarettes you smoke, the greater your risk.

Still, genes do play some role. Some people who get lung cancer never smoked. Other people smoke and don't get lung cancer. But the biggest risk factor by far is smoking.

With heart disease, more than 100 types of genes may play a small role in a person's risk, Lloyd-Jones says. "But by far the biggest factor is lifestyle."

Lloyd-Jones and colleagues analyzed data from the Framingham Heart Study. The study followed three generations of families. The researchers found that:

Family history made up only 17% of a person's heart disease risk.Poor lifestyle choices, such as lack of exercise, made up a whopping 83% of the risk.

A heart-healthy lifestyle can lower your risk of heart disease.

For example, one type of gene strongly linked to heart disease is called 9p21. On average, it raises your risk of having a heart attack by about 20%.

But if people who carry this gene eat a diet with lots of fruits and vegetables, research shows, they cut their risk back down to normal. People with that type of gene who eat a poor diet, on the other hand, have two times the normal risk of having a heart attack.

Type 2 diabetes is influenced by a combination of genes and lifestyle. Between 30% and 70% of the risk of developing type 2 diabetes is shaped by inherited genes.

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Sedentary Lifestyle (Sitting Disease): How to Get Active

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WebMD Feature Reviewed byKimball Johnson, MD

Chances are you're reading this article sitting down. And if you're like most computer users, you've been in your chair for a while.

You're probably inactive for more of your day than you realize. Do you sit in your car while commuting to an eight-hour-a-day desk job and then unwind in front of the television all evening? Do you depend on email, direct-deposit paychecks, and online shopping to accomplish tasks that 10 or 20 years ago would have required you to run errands?

If so, then you may have "sitting disease." That's the new buzzword for a sedentary lifestyle that may put your health at risk.

A growing body of research shows that long periods of physical inactivity raise your risk of developing heart disease, diabetes, cancer, and obesity. In January 2010, British experts linked prolonged periods of sitting to a greater likelihood of disease. And that same month, Australian researchers reported that each hour spent watching TV is linked to an 18% increase in the risk of dying from cardiovascular disease, perhaps because that time is spent sitting down.

You're Meant to Move

"Human beings evolved as a walking entity, exploring the world on our feet," says James Levine, MD, author of Move a Little, Lose a Lot.

"The strangest thing in the world is that people spend all day scrunched in a chair. It's a form of physical entrapment," Levine, who strolled on a treadmill in his office at a 1 mile-per-hour pace while being interviewed for this article, says.

Levine's advice: Fight sitting disease by taking steps to become more physically active. But how do you actually do that when you're locked into a lot of sitting time at work and getting around town?

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Simple Changes in Lifestyle to Achieve Weight Loss

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Guest Post Written by Sachin

Losing weight seems a humungous task for somebody who has just started in this direction. During the initial days one looks for various options available on the net that suits them and there is also a tendency to look out for easy ways to achieve weight loss. There are some who start off with a strict weight loss regimen which they are not able to handle after some days or weeks. This result in reverting back whatever benefit was gained with respect to weight loss. There are some simple weight loss tips which if practiced may help in bringing about significant benefits. Some of these have been discussed below.

Serving in smaller plates and bowls greatly helps in reducing the portion size of the food you consume. A three ounce serving on a big plate looks small, but the same serving on a small plate looks larger.

Positive Changes in Life to Control Weight

It has been found that when you sleep six hours or less before starting your day, the tired body craves sugary or high carbohydrate foods to restore the energy it lacks. Doctors from the University of Chicago studied two hormone levels, ghrelin and leptin, in 12 healthy males while monitoring the men’s appetites and activity levels. When the men received less sleep their leptin levels decreased and ghrelin levels increased. Their appetites were significantly larger, resulting in a 45% increased demand for carbohydrates and other high-calorie foods. Thus, providing sufficient rest to the body helps in avoiding cravings for sugary foods.

Exercise smart instead of hard. Walking helps in diminishing “bad cholesterol”, low-density lipoprotein (LDL) while increasing “good cholesterol”, high-density lipoprotein (HDL). It reduces blood pressure and also helps in enhancing mood. Jogging, running and bicycling are high-impact exercises. Start with a few minutes of stretching and then preferred exercise at least 3 days a week. The length of workout should be increased gradually over time.

In a weight loss regimen rewards have a significant role to play. For instance, if you are sacrificing three of your favorite junk foods or candies out of your diet plan, set aside a day when you reward your efforts by eating one of those three foods.

According to researchers some spices like cinnamon, turmeric, paprika, garlic powder, oregano and rosemary have positive benefits on the metabolism of the body.

Hormones, like adrenalin and CRH, are released when you’re too stressed, decreasing your appetite for a short time. This is known as the “fight or flight” response, but when the stressors are events that one can neither fight nor avoid and then you tend to eat more.

In contrast to chicken skin, which contains 30% of the fat that poultry has, edible fruit skins contain most of the nutrients of the fruit. Some of these are blueberries, raspberries, strawberries, prunes, and some others.

Time Management: A Boon to your Life Style

Time management is an often overlooked aspect when going on a weight loss regimen. Planning ahead for the time dedicated for exercise and other important work greatly helps in sustaining your weight loss efforts.

Keeping the kitchen stocked up with fruits, vegetables, healthy meats, grains, cereals, spices, and other relevant items encourages healthy cooking. Apart from these eating healthy home cooked meals is a great way to avoid excess calories which come along with packaged meals and other junk foods.  Whether it’s you who’s cooking, a family member, or house help, one must ensure that every one practices healthy cooking methods, and ingredients. Using less oil, low salt, fresh produce, start showing their results in no time.

Thus if one adheres to these simple weight loss tips one can not only bring about positive changes in one’s lifestyle but also be more healthy and fit.

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