Cancer Prevention...Exercise

I'll admit.  This topic may not be as appealing for some folks as Nutrition for Cancer Prevention.  But here we go.

Make sure you walk the beach this year on your summer vacation.

Let's start with the general benefits of exercise on cancer risk.  According to an editorial in the British Medical Journal, by epidemiologists David Batty and Inger Thune, exercise impacts immune function, energy balance, bowel transit time, hormone levels (tissues become more sensitive to hormones), antioxidant defense and DNA repair.  In an article review presentation by Patricia Martin, MS, Vanderbilt Medical Center, exercise also decreases anxiety and elevates mood.  (This is important for the Stress Management we'll talk about next week.)

All of this is good news to decrease your cancer risk.  "But how much exercise is enough?"  Great question.  I'm glad you asked.

Research studies show various results and it also depends on what type of cancer you are researching.  Always remember that "some is better than none."  It is never all-or-nothing.  Breast cancer and colon cancer in relation to exercise have been widely studied.  Breast cancer risk is decreased about 30% through exercise.  And specifically vigorous activity.  According to Leitzmann, M.F., et al (2008) in Breast Cancer Research, vigorous activity such as heavy yard-work, digging (yet another reason to put in that backyard garden), running, competitive sports that involve intermittent running, such as tennis, and aerobics lowered risk of breast cancer.  Non-vigorous activity, such as walking, bowling and dusting did not lower risk in this study.  So, if your joints and medical condition allow it, add in interval training a couple of days each week.

Colon cancer risk is decreased by half in active men and women.  And exercise for decreasing colon cancer risk does not have to be vigorous.  Just consistent.

So what does this mean to you?  To decrease your overall cancer risk, get active.  And, if you are medically able, increase your intensity of exercise a couple of days each week.  Why not everyday?  Because for long-term consistent exercise, alternating "vigorous days" and "gentle activity" days will protect your joints and increase your enjoyment. 

To design a specific plan to fit your lifestyle and what you enjoy, contact ViREO Life.  We are here to help you Find Your Path and Fulfill Your Potential.

Cancer Prevention...Nutrition

April is Cancer Control Month.  Of course, my preference, and I assume yours, is to Prevent Cancer.  So, even though February is National Cancer Prevention Month, we will focus on Prevention now.  This week:  Nutrition Tips to decrease your risk.  Next week:  Exercise Tips to decrease your risk.

Vegetables.  You knew that would be the first item on the list.  But why? 

• Fiber:  When fiber ferments in the intestines it produces a protective fatty acid called butyrate.  Simply put, butyrate interacts with our genes to slows/stops the growth of cancer cells in the colon.
• Folic Acid:  This nutrient, in dark green vegetables (and dried peas/beans) is associated with decreased risk of cervical dysplasia (a precursor of cervical cancer).
• Vitamins and Antioxidants:  You've seen the research already.  I won't go into details.
• A few research stats:  "More than 200 studies have examined the relationships between fruits and vegetables and cancers of the oral cavity, esophagus, stomach, pancreas, colon, lung, bladder, breast, cervix and ovary...for most cancers, low intakes doubled risk compared to high intakes...effects generally remained significant even after controlling for smoking...and fat or energy intake."  And the protective impact was more with vegetables than with fruits.  So eat both, but focus on the vegetables.  (Janet Friedmann, Ph.D., R.D. Vanderbilt Center for Human Nutrition.)  

Fish.  Specifically wild caught salmon (a couple of servings per week) has been shown to decrease the risk of cancer in the prostate, digestive organs, pancreas and ovaries.  Also, selenium, an element found in seafood, may protect against breast cancer.  But make sure you are not creating another issue by increasing your mercury content.  I personally order from Vital Choice because of how they ensure safety.

Cooking Methods.  I know that the outdoor grilling season is almost here.  Be careful not to char your food.  And if you do splurge on a char-grilled burger, increase your vegetable servings at that meal...bell peppers, broccoli/carrot slaw, etc.

For more information, go to the American Cancer Society or Vital Choice websites.

www.cancer.org

www.vitalchoice.com

What does ViREO Life mean?

Not the garden of eden, but a familiar and beautiful sight in colorado.

"Vireo" is Latin for "I flourish.  I thrive.  I am strong and active."  It took several ideas, Greek dictionaries, Latin dictionaries, discussions and prayer to select the name for this business. 

Why ViREO LIfe?  Think about the Garden of Eden.  The plants, the animals...and especially Adam and Eve flourished in the Garden.  They were all that God created them to be.  And they could do all that God created them to do.  ViREO Life exists so that you can flourish and thrive and be strong and active in your life.  Live the ViREO Life!