PHYSICAL FITNESS AND CANCER

Physical fitness is increasingly being viewed as a highly effective way to improve the quality of life of cancer patients. Regardless of whether you have just been diagnosed, are undergoing treatment, or are in remission, increasing your level of physical fitness will bring multiple positive benefits into your life. Exercise improves brain function, mood, energy levels and even sleep quality.

If you are not currently in good physical shape in terms of your fitness, it is one of the best things you can do for your body, especially now that you have been diagnosed with cancer. Even tough cancers like mesothelioma are easier to fight when you have more energy, sleep better, and have an immune system that works properly.

People who exercise tend to have more energy throughout the day. When you are undergoing treatment, you may often have feelings of extreme fatigue that prevent you from getting things done, spending time with family and friends, and just enjoying life. Physical exercise will boost your energy levels. It does this by raising your metabolic level- the rate at which you burn energy. This leads to fat loss, a trimmer figure, and more energy to fight the cancer.

Physical exercise such as resistance training has another benefit: it increases muscle mass. Increasing muscle mass allows you to burn more energy, even at rest. Fat just sits there on your body. The more muscle you have, the higher your metabolic rate will be, even when you aren't working out.

Increasing your fitness level through exercise will also improve your quality of sleep. When you work your body, it requires rest to repair itself. Although you may feel fatigued from your cancer treatments that is not the same as fatigue from work. You may sleep fitfully, and you may not reach the deeper levels of REM sleep necessary for deep, repairing sleep.

A recent survey in the Mental Health and Physical Activity journal found that men and women who got 150 minutes of vigorous exercise weekly saw a 65 percent improvement in their quality of sleep. Similar results were discovered for leg cramps during sleep and difficulty concentrating while fatigued.  

Yet another positive benefit you will experience from starting an exercise routine is a mood boost. That's because exercise increases levels of chemicals called endorphins. These chemicals are the natural "feel good" drugs of the body. Vigorous exercise releases them into your body, dampening feelings of pain and soreness and leaving you with a calm feeling.

If you decide to take up exercise, be sure to consult with your doctor to find a type of exercise you can perform at an intensity that is appropriate for your current condition.

Written by Guest Author, David Haas
http://www.mesothelioma.com/blog/authors/david/

Exercising and Pain

We all know how important regular exercise is to staying healthy and fit. We especially need to stay fit when we’re fighting cancer. Regular exercise will keep our immune system functioning and will give us the edge we need in our fight against cancer. If your cancer has spread to your bones, regular exercise may be challenging, if not impossible due to pain. You may think that exercising cannot be part of your routine anymore. Nothing could be farther from the truth. You may actually hinder your healing by not exercising on a regular basis.

Before starting any type of exercise program, it is important to consult with your doctor to make sure that these suggested exercises are right for you and that no damage will result by performing these simple exercise routines. Every diagnosis, situation and pain level is different and may affect everyone differently. So ask your doctor first to keep yourself safe.

For me, my breast cancer has spread to my spine causing me severe pain. It hinders my ability to run and even to walk any distance. Daily chores are just that – a chore and sometimes impossible to do. There are days where I can’t even get up off the couch, but this doesn’t stop me from getting my 15 minutes of exercise daily.

First, buy yourself a set of 5 lb. weights (or heavier if you can handle it). Sit on the couch and do simple weight lifting with your arms.

Exercise 1:  Put a 5 lb weight in each hand and extend over your head in a series of 5, then rest. Continue with another set of 5, then rest. Continue doing this for as long as you can. Don’t overdo it your first time. Remember, a little bit of exercise is better than no exercise at all.

Exercise 2: Put a 5 lb weight in each hand and extend outward in front of you. This may be a little more difficult so pace yourself. Do a group of 5 followed by a short resting period. Do as many groups of 5 as you can handle remembering not to overdo your first time. You can gradually increase the number of repetitions as you become stronger.

Exercise 3: Put a 5 lb weight in each hand and bend your arms upward keeping your elbows at your side. As in the above exercises, do as many groups of 5 as you can and remember to rest in between each set.

Exercise 4: Leg lifts: Lie on your back or in your favorite recliner and lift your legs upward as high as you can in repetitions of 5 on one leg, then 5 on the other leg. Rest, then repeat as many times as you comfortably can. Increase the number of repetitions as you get stronger.

Exercise 5: Leg Bends: Lie on your back or in your favorite recliner with legs outstretched. Bend your legs towards you at the knees in repetitions of 5 resting in between each repetition. To make it a little easier at first, do one leg at a time. Make sure that your spine is strong enough to handle this type of exercise as this exercise will put pressure on your lower back. Always check with your doctor first before beginning any kind of an exercise routine with bone metastasis.

A good cardio exercise that also strengthens the legs is bike riding. Riding a bike does not put as much pressure on the spine as running or even walking and will definitely get the heart pumping. Investing in a good stationery bike is an ideal way to accomplish this.

Look for a low impact Yoga class. Yoga is an exceptional way to stay fit and flexible. Remember to inform the instructor of your condition and to do the routine at your own pace and level. Never overdo. You will end up doing more damage to yourself than good. Pace yourself and be patient. Work up to a more advanced workout.

Here is a link to a Yoga DVD that is cancer patient oriented. This may be more suited to someone who does not want to attend a Yoga class outside the home. http://www.artsofyoga.com/products.html

 In time you’ll see that you are feeling better and that you have more energy. The more you sit around and do nothing, the more fatigue and depression set in.  Force yourself to do at least one of these exercises daily. Even on the days where you don’t feel like getting out of bed, do your leg lifts.  Without realizing it, you’ll get a burst of energy that will get you out of bed ready to take on the day.

FOODS TO HELP FIGHT CANCER

On my journey to heal my body and to fight off breast cancer, I've come across many online articles and books on the subject. The common belief in the alternative world is that all cancers have a metabolic origin, meaning that you don't catch it like a bacteria or a virus and it's not totally genetic in itself. Genetics may play a part due to the fact that families tend to eat the same foods prepared in the same ways. Families also tend to share the same lifestyle habits in addition to dietary similarities. So if your great aunt on your mother's side, your cousin, grandmother and your mother had cancer, it would benefit you to look at the habits that have been passed down from generation to generation. Like anything else, this is not an absolute, but definitely worth looking into.

For women who have been diagnosed with breast cancer with no family history of the disease, take a look at your mother and your grandmother's eating habits. First of all, if you're in your 50's or 60's, your mother and your grandmother most likely grew up eating foods without pesticides and growth hormones. The foods they ate were organic or pretty close. Your grandmother probably never ate anything out of a can and possibly neither did your mother. In today's world of fast foods, microwaveable dinners and mass production farming, those healthful food alternatives are hard to come by. Health food stores selling organic produce and free range organic meats are expensive and not always available in all areas. So what do you do?

1)   If your budget allows, eat only organic foods. Taking all of those pesticides out of your diet is a great start on your way to healthful eating.  If you can't afford to eat 100% organic foods, then eat mostly organic. Cut as much of the pesticides out of your diet as your finances will allow.

2)  Start your own organic garden. You can keep it simple at first by planting just a few vegetables at a time and then work your way into a bigger, more varied garden.

FOR AN ESTROGEN REDUCING DIET  CLICK HERE. This site has advice on which foods to choose to reduce estrogen in your body for estrogen sensitive breast cancer. The site will also explain how and why each food type works.

WHITE BUTTON MUSHROOMS have also been said to decrease estrogen production.  CLICK HERE for information on this superfood and the benefits of adding these to your diet.

THE FOLLOWING FOODS WERE COLLECTED FROM VARIOUS SOURCES INCLUDING: "Foods to Fight Cancer" by Richard Beliveau, Ph.D and Denis Gingras, Ph.D. These foods are said to be essential for fighting cancer. I am listing them here in no particular order of importance.
FRUITS:  Apricots, apples, cherries, nectarines, peaches, pears, plums, prunes
BEANS:  Chick peas, lentils, lima beans
NUTS:     Almonds (raw - not roasted), macadamia, cashews.
BERRIES: Blackberries, strawberries, raspberries
SEEDS:    Flax seeds, sesame seeds
GRASS:   Wheat grass
MISCELLANEOUS:  Bamboo shoots, muchrooms, raw almond butter, colloidal minerals, food enzymes, lactobacillus/acidophilus supplements.

Remember to drink lots of pure clean water daily. Get plenty of exercise - as much as you can tolerate. Get out in the sunshine daily for about 15 minutes to get that much needed Vitamin D3.

Sunshine is the best method of getting Vitamin D3. Other methods are available for those who live in colder climates or during the winter months. For more information on the importance of Vitamin D3 and the different methods of getting enough on a daily basis,  CLICK HERE.  Use your own judgement as to which method is best for you. For me, the jury's still out on the tanning booths.

The Importance of Supplementation and Nutrition

We can’t always get the nutrition we need from the foods we eat. At a time where nutrition has never been as important as it is now, it’s essential to supplement your diet with good, wholesome, organic supplements. 

Choose a multivitamin that is well balanced and naturally processed. Organic is the best choice, but there are other companies that sell good quality products that are not organic. Read the labels thoroughly. There are many multivitamins that contain herbs which may not be suitable for your particular needs. For instance, if you have HER2+ breast cancer stay away from herbs such as red clover, licorice, yucca, hops and motherwort that may increase your estrogen level.

Remember to take your Vitamin D3 daily. The best source of Vitamin D3 is natural sunshine, but unless you live in the tropics this is not always practical. The next best thing is to supplement with a good quality Vitamin D3 supplement. Make sure that it’s Vitamin D3 and not just Vitamin D.

Flaxseed Oil is an essential when fighting cancer. You can use the actual oil for salads, or you can supplement with Flaxseed Oil capsules. Again, organic is best and remember to keep your Flaxseed Oil refrigerated after opening.

For many reasons, including soil conditions, we do not get the minerals that we need for optimal survival and healing from our foods. This is why it is important to supplement with colloidal minerals. I can’t speak first hand about the colloidal mineral supplements found in most health food stores. I usually don’t buy them due to the sugar content. I avoid any sugared supplements due to their detrimental effect on cancer cells. Cancer loves sugar so it should be avoided whenever possible. A good quality colloidal mineral supplement should taste nasty and it is recommended to add the minerals to water or fruit juice. My absolute favorite mineral formula is T.J. Clark’s.

Consider adding an immune booster supplement to your health regimen.  The formula I like best is Wellness Formula that can be found in most drug stores and health food stores. Take the recommended preventative dosage. Although it will not say so on the bottle, research has shown that it is a good idea to take a break from these herbs for a few days. I’ve found that taking them for 5 days on then 2 days off works for me.

WHERE IS MY EXPIRATION DATE?

I don't know about you, but I've never seen an expiration date stamped anywhere on my body.

As I read through breast cancer articles online to find more information, I constantly run into the death and doom articles quoting survival statistics. I know that statistics are necessary, but really - statistics on breast cancer are always changing. Some of the drugs that they have us on have not been around long enough to have a 15 or 20 year survival statistic. That's all that means. Just because no one has survived metastic breast cancer on Anastrozole or any other drug over 10 years doesn't mean you won't. Statistics can change with you. Don't let this bring you down or make you give up. Don't worry!! Just keep fighting and NEVER GIVE UP. 

I personally think it's best to ignore these sites. They don't add anything of value to your fight for life. The same can be true of people who do nothing to lift your spirits. You  don't need a pity party, you need hope and encouragement and some normalcy. Although I have to admit, there are times that you just need to break down. In those instances, by all means, break down and cry, scream, throw things, anything that makes you feel better. You definitely deserve a few meltdowns. You've earned them.

This roller coaster ride called breast cancer is a ride that no one asked to be on. Yet, here we are. The highs and lows can take your breath away. Treat this like any other journey you've embarked on. First step is to be prepared. Learn everything there is to know. Do your research. Learn how to heal yourself with food, exercise, sunshine and laughter. With knowledge and a solid plan, you can ride out the rough times or the detours and setbacks and bring yourself back on the right track. It won't always be easy, but you can do it. You have to.

Remember when you first start out to change some things in your life, don't be impatient and don't try to do everything all at once. Take it slow and be realistic and honest with yourself. You can't change overnight. Change one or two things at a time. Expecting too much of yourself all at once could be setting yourself up to fail.

Find people in your life who encourage and support you. Joining a local breast cancer support group in your area can be very rewarding. Your Oncologist most likely has a list of organizations in your area. Meeting with people who share your experience can be very therapeutic, as well as helping others who may be newly diagnosed.

There are other blog entries on this site that deal with diet, vitamins and minerals, and some easy recipes that you can use to get your body healthy enough to help fight off cancer. Please feel free to contact me with any questions or add a healthy recipe that you've found and would like to share with us.

As a final note. I met a woman at my Oncologist's office a few months back who had given up. She tired of the fight and decided to do everything and anything she wanted no matter what. We talked about diet a little, but it became very clear that she did not want to hear any more. She knew that sugar was one of the major threats in the treatment of her cancer, but decided to now eat her dessert before and after a meal. It became very obvious to me that she was done. I agonized over this woman for days after we met. I wanted to shake some sense into her and tell her "not to give up". After a few days I realized that I needed to respect her decision because it was hers to make. She had been fighting for 14 years - yes I said 14 years. That was inspirational to me. So much for the statistics that don't go above 10 years. Yes, this was one woman, but change happens one person at a time.

Metastic breast cancer is treatable. They say that there's no cure to date, but there may be in another year or two or five. It can be treated. With the right meds and the right lifestyle changes we can keep the cancer inactive, asleep, or dead for as long as we keep fighting. Hang in there my fellow breast cancer survivors. Expect light at the end of the tunnel.