Help Put Cancer on the Run with Regular Exercise
By David Haas:
People who are undergoing cancer treatment can benefit tremendously from regular exercise. Medical research suggests that cancer patients who work out on a regular basis have fewer side effects from their medications and maintain a more positive outlook. This can lead to a higher survival rate for many who are diagnosed with this disease.
One way that exercise helps cancer patients is by combating lethargy. One of the side effects of chemotherapy is extreme fatigue; however, those who exercise on a regular basis may feel less tired after a treatment. This is because exercise increases stamina and endurance, thereby counteracting the effects of chemotherapy. As a result, many who work out regularly may be more apt to continue with their daily routines, which can help alleviate feelings of hopelessness as well.
Being diagnosed with cancer brings additional stress not only to the patient, but to other family members as well. Exercise has long been recognized as a viable way to combat everyday stress and worry. Cancer patients who exert themselves physically by taking short walks whenever they are anxious often find that they worry less about the outcome of their cancer treatment and can maintain a positive attitude for their family members as well.
Bed rest is often recommended for those undergoing cancer treatment for Mesothelioma. In this instance, patients may find themselves subjected to muscle stiffness and increased joint pain as a result of inactivity. Simple activity such as stretching or taking short walks can often alleviate these conditions. Doing so could also help promote healthy sleep, which also helps speed, the healing process.
Many people suffer from a loss of appetite while they are undergoing cancer treatment. This is partly because one of the side effects of chemotherapy is decreased appetite. Depression and nausea also accompany cancer treatment and may also lead to unwillingness to eat properly. Exercise counteracts this side effect by stimulating the appetite and making the exerciser feel hungry. As a result, many cancer patients can maintain a healthy weight even while they are in the midst of chemotherapy.
Exercise during cancer treatment does not have to be particularly intense. Activity such as a brisk walk outdoors or climbing short flights of stairs can be enough to keep the blood pumping and increase the immune system. Weight-bearing exercise can help to prevent muscle loss while keeping the joints from becoming overly stiff. Those who have been diagnosed with cancer should talk to their doctor about the type of fitness program that is right for their lifestyle and is based on the severity of their disease.
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Avocado Nutrition
Avocados are a good source of fiber, potassium, and vitamins C,K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat. One globe contains more than one-third daily value of vitamin C, and more than half the day’s requirements of vitamin K.
Benefits:
– Adequate intake of potassium can help guard against circulatory diseases, like high blood pressure, heart disease, or stroke. Avocado contains 30% more potassium than banana. The high potassium content helps in regulating blood pressure and prevents circulatory diseases.
- Avocados are good for pregnant women since the high folate content in them helps in the development of brain and other tissues of the baby. The B6 vitamin in these fruits may help in reducing nausea that is associated with pregnancy.
- The monosaturated fats in avocados not only help in reducing LDL cholesterol but are also good for the heart. Avocado also lowers the triglycerides in the blood and thus is useful for diabetic patients.
- Avocados have been shown to inhibit the growth of prostate cancer.
- Avocado is very effective in stopping bad breath. It also reduces the risk of oral cancer. Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.
- Avocado contains carotenoid lutein. Lutein keeps the eyes safe from oxidative stress, macular degeneration, and cataracts. Compared to other fruits or vegetables such as carrots and spinach, just a slice of avocado improves your body’s ability to absorb carotenoids.
- Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies. The oleic acid in this fruit is effective in preventing breast cancer.
- The nutrients and enzymes in avocado soothes the condition of inflamed mucous lining in the stomach and small intestines. It also improves the body’s ability to absorb carotenoids and nutrients.
- It is a powerhouse of vitamin E which protects our skin from free radicals.
- Avocados have been shown to inhibit the growth of prostate cancer.
- Being rich in antioxidants, avocado is helpful in preventing aging symptoms. The glutathione in avocado boosts immune systems, slows the aging process, and encourages a healthy nervous system.
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Multi-Vitamins and Minerals
Ideally, we as humans should be consuming our vitamins and minerals through foods in their whole, natural and organic form with all the essential co-factors and enzymes essential for delivering the nutrients directly to our cells. We have however established that due to the state of our soils and planet, food is unlikely to always provide the essential vitamins and minerals required for optimal health. A reasonable option is therefore to supplement (in conjunction with a healthy diet).
MULTI-VITAMINS
Multi-Vitamins are micronutrients, or substances that the body uses in small amounts, as compared to macronutrients, which are the proteins, fats, and carbohydrates that make up all food. Vitamins are present in food, but adequate quantities of vitamins may be reduced when food is overcooked, processed, or improperly stored. For instance, processing whole wheat grain into white flour reduces the contents of vitamins B and E, fiber, and minerals, including zinc and iron. The body requires vitamins to support its basic biochemical functions, and deficiencies over time can lead to illness and disease.
Vitamins are either water-soluble or fat-soluble. Water-soluble vitamins dissolve in water and pass through the body quickly, meaning that the body needs them on a regular basis. Water-soluble vitamins include the B-complex vitamins and vitamin C. Fat-soluble vitamins are stored in the body’s fatty tissue, meaning that they remain in the body longer. Fat-soluble vitamins include vitamins A, D, E, and K.
The amount of vitamins needed by the body has been the subject of much research.
Vitamins can be natural or synthetic. Natural vitamins are extracted from food sources, while synthetic vitamins are formulated in laboratory processes. The only vitamin for which there is a noted difference between the natural and synthetic forms is vitamin E.
MINERALS
Minerals are micronutrients and are essential for the proper functioning of the body. Cells in the body require minerals as part of their basic make-up and chemical balance, and minerals are present in all foods. Minerals can either be bulk minerals, used by the body in larger quantities, or trace minerals, used by the body in minute or trace amounts. Bulk minerals include sodium, potassium, calcium, magnesium, and phosphorus. Trace minerals include iron, zinc, selenium, iodine, chromium, copper, manganese, and others. Some studies have shown that the amount of minerals, particularly trace minerals, may be decreasing in foods due to mineral depletion of the soil caused by unsustainable farming practices and soil erosion. Supplemental minerals are available in chelated form, in which they are bonded to proteins in order to improve their absorption by the body.
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Buy local, eat fresh.
We all know that fresh fruits and vegetables are a crucial part of a healthy diet.They pack a wallop of nutrients, vitamins, antioxidants and fiber, and when compared to their canned or frozen counterparts, the taste simply can’t be beat.
When you buy locally grown, you’re getting the produce at its peak form. It’s ready to eat right now. When you buy your fresh produce in a supermarket, you’re never really sure how long it’s been sitting.
Much of the produce sold at large supermarket chains is grown hundreds of miles away. That means days — perhaps even more than a week — have passed since it was picked, packaged and trucked to the store, where it can sit on the shelves even longer. Often, too, produce is picked before it’s ready, preventing it from ever reaching its nutritional potential.
How long a bunch of romaine lettuce has been sitting around, it turns out, has a direct impact on just how good that romaine really is for you. That’s because food starts to change as soon as it’s plucked from the earth and tender vitamins such as C, E, A and thiamine begin to deteriorate.
Over time, vitamin stability decreases. Temperature changes, exposure to air and artificial light all wreak havoc, robbing fruits and vegetables of nutrients.
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What does Gluten-Free mean?
Gluten is a protein that can be found in grains and wheat’s, like rye and barley. Also all breads, pizza dough, pasta, graham flour, and oats, etc. Gluten-Free means that the foods mentioned above can not be eaten by people who have celiac disease or gluten sensitivities. When they eat gluten, it causes an immune reaction and does damage to their small intestines. As a result, their ability to contain nutrients from foods decreases and it can lead to severe results, like malnourishment, vitamin deficiencies and illness.
What is Gluten?
The term “gluten” technically refers to a specific complex of proteins that forms when wheat flour is mixed with a liquid and physically manipulated, such as in the kneading of bread.
What means Gluten Free diet?
A gluten-free diet involves the complete avoidance of all foods made from or containing those ingredients. People that have intolerance to gluten are known to have Celiac Disease. This disease only affects a small amount of people. Gluten-Free foods include certain brands of chicken, seafood, fruits, vegetables, soups, and drinks.
What is Gluten Allergy?
A gluten allergy is commonly misdiagnosed because its symptoms include intestinal upset, diarrhea and symptoms of irritable bowel syndrome. For this reason, it’s especially important for people to be aware of their own bodies and to seek medical advice when things seem out of control. Ordinary bouts of diarrhea and intestinal upset last only a few days, but a gluten allergy gradually appears over weeks or months, sometimes even years.
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Eat Whole Grain
Definition : Grains are the seeds of plants. When whole,they include the bran,germ and endosperm-all of which contain valuble nutrients.
Types of grains:
Whole grains: Grains, especially whole grains, are an essential part of a healthy diet. All types of grains are good sources of complex carbohydrates and some key vitamins and minerals. Grains are also naturally low in fat. All of this makes grains a healthy option. Better yet, they’ve been linked to a lower risk of heart disease, diabetes, certain cancers and other health problems.
Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread.
Refined grains: Refined grains are milled, a process that strips out both the bran and germ to give them a finer texture and extend their shelf life. The refining process also removes many nutrients, including fiber. Refined grains include white flour, white rice, white bread and degermed cornflower. Many breads, cereals, crackers, desserts and pastries are made with refined grains, too.
Enriched grains: Enriched means that some of the nutrients lost during processing are added back in. Some enriched grains are grains that have lost B vitamins added back in — but not the lost fiber. Fortifying means adding in nutrients that don’t occur naturally in the food. Most refined grains are enriched, and many enriched grains also are fortified with other vitamins and minerals, such as folic acid and iron. Some countries require certain refined grains to be enriched. Whole grains may or may not be fortified.
Other advices:
1. Read the ingredients list(whole should be in the name of the first ingredients ,as in whole-wheat flour, not simply wheat flour.)
2. Check the nutrition facts. Look for whole-grain products with at least three to four grams of fiber. You should choose anything that says whole grain. Read labels carefully. Something that says “made with whole grain” usually means made with very little. Look for 100% whole grain or if the first ingredient is whole wheat flour. If it says wheat flour that means it is refined flour, not whole wheat.
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CROSSING THE FINISH LINE
CROSSING THE FINISH LINE
By: Dan Danieluc
January 29th 2012, I was one of the 25,000 people who run The 2012 ING Miami Marathon. This was my 2nd Marathon after The 2009 ING NYC Marathon. With its inaugural race on February 2, 2003, the Miami Marathon has been one of the fastest-growing annual marathons, attracting world-class distance runners. The ING Miami Marathon is open to all runners, male and female, from any nation, and is an official Boston Marathon qualifier. Beginning on Biscayne Boulevard next to the American Airlines Arena (home of the Miami Heat), the course takes runners eastbound on the MacArthur Causeway, past cruise ships docked at the Port of Miami, to South Beach. From there, competitors travel northbound along the famous Ocean Drive ,through the City of Miami Beach, and then westbound along the Venetian Causeway and back to the mainland and the City of Miami. This was a beautiful experience and I’m glad I DIT IT! It’s a great feeling of accomplishment. This year in May 2012, I’m looking forward to run my 3rd Marathon in Toronto, Canada. June 2012 will bring me also the opportunity to participate in my first 70.3 Ironman in Syracuse,NY. Staying motivated and developing the proper mindset is key to enjoying training and crossing the finish line with a smile on my face.