Aerobic Exercise and Chemotherapy - How to Manage Fatigue

Nearly everyone undergoing chemotherapy treatment will experience side effects. Among the most debilitating is fatigue. In fact, as many as 70 percent of chemotherapy patients will suffer from fatigue that disrupts their ability to do hold a full-time job or even maintain normal activities around the household. One of the most beneficial ways to alleviate fatigue also seems to be one of the least likely solutions. When fatigue sets in, the first inclination is to take a nap. While short naps (20 minutes or less) may be beneficial to give the body time to calm down the nervous system, aerobic exercise of moderate intensity is truly the charm that holds fatigue at bay. The key is not overdoing it. Research supports that exercise at 75% of your heart rate maximum (HR max) or lower will help you manage fatigue without causing an energy crash. Use the following equation to find your HR max and then multiply that times .75 to find the upper threshold of intensity.

208 - .7 (your age) = HR max

If you are new to exercise or have not been regularly physically active for several months, ease into your new program. Start with 10-15 minutes at 60-70% HR max and slowly ramp up the intensity. Once you have worked up to 70-75% HR max, increase your exercise times until you have reached 30 minutes of aerobic exercise. Include a 3-5 minute warm-up if you are working up to 70-75% intensity during your session. Talk to your doctor about starting an exercise program so you can proceed safely. Also, be aware of any orthopedic limitations you may have that will dictate was type of aerobic exercise is best for you.

So get our there and move! Your body will thank you for it!

Pesticides: How Can You Reduce Your Exposure

Pesticides have been used for decades without having comprehensive data about it's effects on human health. That topic has been moved closer to the forefront of the environmental health debate. A 2006 report from the Long Island Breast Cancer Study Project demonstrated that self-reported lifetime use of residential pesticides was associated with an increase in risk for breast cancer. We are also finding an ever increasing correlation between breast cancer incidences and farm workers. Atrazine, chlordane and malathion are 3 such chemicals that have been associated with either an increased risk for breast cancer and/or have been shown to cause mammary cancer in laboratory rats. So how do we decrease our exposure and consequent risk associated with these pesticides? Between the year 2000 and 2007, numerous tests were conducted to check for pesticide residue in conventionally grown produce. This data was collected by the USDA and the U. S. Food and Drug Administration and the following list reflects that data. The dirty dozen are the produce items that should be purchased organic.

Buy Organic:

Peaches
Apples
Bell Peppers
Celery
Nectarines
Strawberries
Cherries
Kale
Lettuce
Grapes
Carrots
Pears

Brassica

The role of diet in cancer prevention and survivorship has been the topic of much discussion in recent years; and for good reason. Many plant foods have been researched for their anti-cancer effects. One group in particular is of the Brassica genus, also called cruciferous vegetables.
Indole-3-Carbinol (I3C) is a specific compound found in cruciferous vegetables including broccoli, cabbage and cauliflower. Because diets high in these vegetables retard cancer growth in animals, I3C is thought to be a good candidate for cancer prevention. I3C is known to stimulate detoxification enzymes in the gut and liver. Several studies demonstrate that it can cause cell cycle arrest and apoptosis (programmed cell death) in cancer cell lines. The preponderence of evidence is compelling for a diet high in these plant foods. The following is a list of these veggies that can add a bounty of health and flavor to your daily diet.

broccoli
cauliflower
Brussels sprouts
kale
cabbage
bok choy
arugula
radishes
watercress
collard greens
mustard greens