Skip to content
August 5, 2012 / suppspot

People with Cancer Need More Exercise

Here is a pretty interesting article that we found on Cooking with Kathy Man talking about exercise after being diagnosed with cancer.

“Doctors and nurses need to ‘bust the myth’ that cancer patients should simply rest to recover,” The Daily Telegraph has reported. It says that a charity has found only one in five cancer patients who have been through treatment have been told how regular physical activity could benefit them.

The Telegraph says that Macmillan Cancer Support has found that “only a fifth of patients who have been through treatment are told of the benefits of exercise”.

Macmillan has also highlighted a developing body of evidence from cohort studies which has suggested that regular exercise could reduce the risk of some previously treated cancers from returning, and this in turn, improves survival rates. Macmillan cites research that found that people who took regular exercise had:

  • about 40% lower risk of breast cancer returning
  • about 50% lower risk of colon cancer returning or dying of colorectal cancer
  • about 30% lower risk of men dying from prostate cancer

Based on its findings, Macmillan has produced a pack of information that can offer help for people with cancer to get enough appropriate physical activity.

How much exercise are people with cancer getting?

Macmillan Cancer Support and YouGov carried out a survey of 1,098 people aged 18 to 88 years old living with cancer in the UK in April 2012. Almost two fifths (37%) of those surveyed were not currently physically active at all.

Of the 417 people who had completed their treatment in the last two years:

  • 77% had not been spoken to by their oncologists about the importance of being physically active during or after cancer treatment
  • 79% said the same about their clinical nurse specialists
  • 82% said the same about their GPs

Macmillan says this lack of physical activity comes despite there being plenty of evidence about the benefits of physical activity during and after cancer treatment.

What are the benefits of exercise for people with cancer?

Macmillan also carried out a brief review of the evidence about physical activity in people living with and beyond cancer. The review found evidence from systematic reviews of randomised controlled trials that physical activity can:

  • improve or prevent the decline in physical function without increasing tiredness (fatigue) during cancer treatment
  • improve aspects of psychological wellbeing during and after cancer treatment
  • help recover physical function and improve fatigue after cancer treatment

The review found evidence from cohort studies and systematic reviews of cohort studies that physical activity can reduce the risk of cancer coming back and of dying during or after treatment for some cancers:

  • One systematic review found that leisure time physical activity was associated with a reduction in risk of death in women with breast cancer, and two studies also found a reduction in cancer recurrence and death associated with 2.5 hours of moderate-intensity physical activity per week.
  • Two studies found a reduction in risk of colorectal cancer recurrence and death associated with about six hours moderate physical activity per week.
  • Two studies also found a reduction in risk of prostate cancer progression and death associated with three hours moderate physical activity per week.

There was also evidence that physical activity could reduce the risk of developing other long-term conditions such as heart disease and diabetes. The review also found that there was accumulating evidence among people with advanced cancer that physical activity could help maintain independence and wellbeing towards the end of life.

What level of exercise is suitable for people with cancer?

Macmillan suggests that otherwise healthy cancer survivors (those living with and beyond cancer) should be advised to gradually build up to the levels of health-related physical activity recommended for the general population. Adults in the general population are currently advised to engage in 150 minutes of moderate-intensity physical activity per week.

They say that those with cancer complications or other health conditions as well as cancer (called co-morbidities) that would stop them being able to do moderate-intensity exercise should still aim to be as active as their abilities and conditions permit them to be.

They say that the evidence shows that if activity recommendations are carefully tailored to each person with cancer, they are likely to have a positive impact.

How can someone with cancer avoid adverse effects from exercise?

Macmillan suggests that although there are potential side effects for some patients, most of these can be avoided with appropriate precautions, such as:

  • low- to moderate-intensity exercise such as swimming or brisk walking while avoiding high-intensity exercise such as sprinting, or high-volume exercise
  • assessing the effects that exercise has on cancer symptoms – those who have cancer and find symptoms such as shortness of breath or feeling sick (nausea) worsen during or after exercise should seek advice from the doctor in charge of their care
  • modifying exercise type based on site of treatment (for example, avoiding exercise bike after prostate or rectal cancer surgery)
  • incorporating balance and co-ordination exercises such as tai chi for people at risk of falls, while avoiding those needing considerable balance or co-ordination such as running on a treadmill
  • avoiding high impact or contact activities if you have cancer in your bones or your are at risk of osteoporosis (weakening of the bones)
  • progress resistance exercises in small and gradual stages to prevent build-up of lymph fluid (lymphoedema) that can cause swelling of your arms and legs

Read the full article here: NHS Choice

For more exercises and nutritional advice follow our blog, like us on Facebook, and follow us on Twitter! Also, check out our web page, supplementspot.com, for products that can help you to Live Long and Love Life.

August 4, 2012 / suppspot

Whole-Wheat Apple Pancakes

We found this healthy breakfast on Food Diet Sanity. This is a great weekend morning meal so relax and enjoy it!

 

Ingredients:

  • 1 cup low fat buttermilk
  • 3/4 cup nonfat milk
  • 2 large eggs
  • 1 T honey
  • 6 T pure maple syrup
  • 1 medium apple, diced
  • 3/4 cup all-purpose flour
    3/4 cup whole-wheat four
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt

Directions

Preheat the oven to 250. Put the apple in a microwave-safe bowl and tightly cover with plastic wrap; microwave on high until softened, about 2 minutes.

In a large bowl, whisk the flours, baking powder, baking soda and salt. In a small bowl, whisk the buttermilk, nonfat milk, eggs and honey, then slowly add the dry ingredients, stirring until just combined.

Heat a large nonstick griddle or skillet over medium heat. Spoon 1/4 cup batter onto the griddle for each pancake and sprinkle each with apple, then drizzle a little more batter over the apple. Cook until the tops are bubbly and the edges are dry, about 2 minutes. Flip and cook until golden brown, 1 to 2 more minutes. Keep the pancakes warm on a baking sheet in the oven while making the rest.

Place 2 pancakes on each plate. Drizzle with the syrup.

Per serving: Calories 230; Fat 3 g (Saturated 1 g); Cholesterol 75 mg; Sodium 290 mg; Carbohydrate 46 g; Fiber 3 g; Protein 8 g

I got this recipe from the Food Network who got it from Ellie Krieger’s book, So Easy: Luscious Healthy Recipes for Every Meal of the Week.

For more exercises and nutritional advice follow our blog, like us on Facebook, and follow us on Twitter! Also, check out our web page, supplementspot.com, for products that can help you to Live Long and Love Life.

August 3, 2012 / suppspot

“Geezer Fitness Blog”

We often ask the question: “how do people who have not worked out in 20 years start to get exercise again?” Well, how about you check out Geezer Fitness Blog and find the answer. He posts two workouts every day: one for beginners and one for intermediaries – all focused one people who just want to start exercising again. Check him out here.

For more exercises and nutritional advice follow our blog, like us on Facebook, and follow us on Twitter! Also, check out our web page, supplementspot.com, for products that can help you to Live Long and Love Life.

August 2, 2012 / suppspot

Why Do We Fail at Our Fitness Goals?

The most aggravating thing in the world is when you are passionate about something and it just does not work out the way that you want it to. Fitness is a perfect example of this. Why do we fail, and can we fix the problem?

  1. We don’t have a plan. If we do not plan our meals and our exercises ahead of time, it is very hard to be successful. Ultimately, one bad meal or one bad workout can turn into a completely lost diet.
  2. We don’t accept help. “I don’t think I need a trainer”, “This is something that I want to do for alone”, “Dieting/supplementing/stretching/sleeping/cardio isn’t that important, I am just going to do my own thing”, etc. We have all said something to make an excuse, but it is important to remember that there is always someone who knows more and can help us.
  3. We aren’t ready. Everyone knows that getting healthy is going to be hard, but no one is ever ready for how hard. If you do not go into your diet, supplement, and exercise regime without really being ready to take on the challenges (big and small), then you could be blind-sided.
  4. We compromise. “Really, I don’t want to lose _____, I just want to be able to fit into ______”. Really, you DO want to lose that weight, and really, you DESERVE to. Don’t compromise; you never know what you’re missing.
  5. We do it alone. I have always hated asking to be held accountable something. But the truth is that you will already be battling your internal issues of motivation and cravings; so don’t try to fight the whole battle alone. There is a reason that every “lifestyle change” article, blog, and book says to have an accountability partner – it works.
  6. We get discouraged. Every time we get disheartened in life, we should take that emotion in throw it away. We always somehow believe that no one has ever made the same mistake as us, and that we have failed. Some days you might slip up (it might be a lot of days), but that will never mean that you failed if you keep going. Don’t give up, and you will be successful.

Get a partner. Get a plan. Get help with that plan. Get ready for an amazing and difficult change. Get ready to be strong through discouragement. Get ready to refuse to settle. Get ready to be successful.

For more exercises and nutritional advice follow our blog, like us on Facebook, and follow us on Twitter! Also, check out our web page, supplementspot.com, for products that can help you to Live Long and Love Life.

August 1, 2012 / suppspot

Nutrition Helps Give You A Fighting Chance Against Cancer

The following article was written by Jillian McKee, a friend of Supplement Spot. She is very passionate about fighting cancer and her full blog can be found here.

A cancer diagnosis is never something that you want to deal with. However, having cancer does not need to be a death sentence. Improvements in medicine combined with early diagnosis can significantly increase your odds of survival. Good nutrition is also something that can help improve the odds.

Cancer may decrease your appetite. You may not feel hungry or even be able to smell and taste food. This makes it even more important that you eat enough food when possible. Your doctor can put you on a diet that ensures that you are eating properly. Make sure that you are drinking enough water as well. Water is more important to the body than food is.

There is no magic food that will cure you of your cancer. However, nutrition for mesothelioma can help just as much as for breast or colon cancer. A good diet will always make a difference. Eating well gets the right nutrients get into your body. Those nutrients help fight infection, protect organs and tissues, and keep your body running.

Also, extra calories help fight off cancer. When you don’t eat, you can become malnourished. This can lead to increased lethargy, pain, and side effects such as diarrhea and vomiting. It can be hard to remain in a fighting spirit if you are constantly in pain and confined to your bed. Other side effects can be particularly stressful, but, with proper nutrition, can be lessened or even avoided.

It is never easy to deal with a diagnosis of cancer. You are not out of the woods even if your cancer is in remission. You need to continue eating properly to ensure that your body will fully recover. Consult with your doctor frequently while dealing with your cancer. He will be able to give you advice to keep your body as strong as possible while it fights the illness.
Jillian McKee Bio: Bringing a wealth of personal and professional experience to the organization, Jillian McKee has worked as the Complementary Medicine Advocate at the Mesothelioma Cancer Alliance since June of 2009. Jillian spends most her time on outreach efforts and spreading information about the integration of complementary and alternative medicine when used in conjunction with traditional cancer treatment.

For more exercises and nutritional advice follow our blog, like us on Facebook, and follow us on Twitter! Also, check out our web page, supplementspot.com, for products that can help you to Live Long and Love Life.

July 31, 2012 / suppspot

Raw Butter

Reblogged from Optimized Individuals

Raw butter is raw butter.

It is the “living” food that comes from cows before it is killed and pasteurized.  The vibrations are still there.  People have been using raw butter and cream for health and healing for thousands of years.  It combines very well with cooked vegetables.  What is this whole deal with the raw anyway?

If you want to think of it as a timeline:

Thousands of years = people eating raw dairy (including butter). VERSUS

100 years = people eating pasteurized dairy and beginning to get serious complications, birth problems, allergies, etc.

Which do you trust?  We need to get back to the old school stuff guys.  The stuff our ancestors have been eating and producing healthy people generation after generation.  Does 1 in 2 people getting cancer in the U.S., half our population overweight, and diabetes, heart disease, stroke, etc rampant sound like healthy people?  I’ll let you decide that one, but I’m a little off topic here.

So what is so good about butter?  It is one of those fats that is easy to absorb by our body.  It contains good amounts of vitamins, a, d, k, and e.  It has great fatty acids.  It insulates and nourishes our nervous system.  It helps provide fuel to build hormones and strong adrenal and thyroid glands.  This is a good high-calorie food when you need some nourishment.

How do you get raw butter?  Unfortunately, it is relatively hard to find in many states at this point.  However, if raw dairy is not legal in your state it is still possible to get this wonderful product.  Check to see if your state has any co-ops or herd-sharing programs.  These will either carry raw butter or raw milk.  If you can only get raw milk (raises hand), you just skim the cream off of the top.  Put it into a mason jar or blender bottle.  Shake for about 20 minutes.  Separate the buttermilk from the butter.  Good exercise =)

So get out there and get some of that RAW butter.

-Joe

For more exercises and nutritional advice follow our blog, like us on Facebook, and follow us on Twitter! Also, check out our web page, supplementspot.com, for products that can help you to Live Long and Love Life.

July 30, 2012 / suppspot

metabolism

July 27, 2012 / suppspot

What Do the Olympics Say About Us?

We have all waited two long years for these days to come. Whether we know it or not, the Olympics will run a lot of what we do for the next couple of weeks. And why is that? Because of what they represent.

Olympians represent 3 things:

  1. They represent our countries. When an American wins, America wins, when an Englishman wins, England wins, etc. It is what unites our countries in one common goal.
  2. They represent our generations. Olympians do not just compete against one another; they compete against everyone before them. The athletes in the games have trained their whole lives to be the best, but not just the best this year, the best ever.
  3. They represent our humanity. They show us that when a person has trained their body to use their muscles perfectly in order to complete a task, they are capable of doing unbelievable things.

They unite our countries, our generations, and humankind in amazing ways, but what they do for the world as a whole we should also take personally.

  1. Unite yourself toward one goal. When you diet or exercise or supplementing or rest succeeds, your whole body is victorious. Do it all.
  2. Do not just compete against the current you, compete against the young you. The young you is the old record holder.
  3. You are capable of amazing things. If you choose to be the best today, you have no idea how incredible you will be in the future. Maybe you won;t be able to run 40 mph, but I bet you will still be able to run a 5k in 10 years.

Go World. Go Team USA.

For more exercises and nutritional advice follow our blog, like us on Facebook, and follow us on Twitter! Also, check out our web page, supplementspot.com, for products that can help you to Live Long and Love Life.

July 25, 2012 / suppspot

To Boost Memory, Shut Your Eyes and Relax

Just 10 minutes of wakeful rest may help us absorb new information into memory

Forget brain-training exercises, 12-hour shifts and those long, uninterrupted, caffeine-fueled study binges. When you really need new information to sink in, you can’t skimp on taking breaks, new research suggests.

That’s the message from a soon-to-be-published study by psychologists and neuroscientists at the University of Edinburgh, in Scotland, who asked a small group of normally aging elderly men and women to recall as many details as possible from two stories they were told. Following one of the stories (but not always the same one for all the participants), the men and women were instructed to relax, take a brief break and close their eyes for 10 minutes in a dark room. Following the other story, those same participants were instead distracted with a new task, spotting the differences between pairs of nearly identical images. Overall, the study participants remembered many more details of whichever story they heard before they were told to rest — and their striking memory boost persisted even a full week out after the story-telling.

Take heed, students, doctors and anyone else who has to process large amounts of information: the elderly may worry most about memory, but given what we know about how memories form, these new findings have implications for people of all ages.

Previous research has already shown that both the young and the old have better recall of, say, a list of words if they’re allowed to rest for a few minutes in between learning the words and then regurgitating them. What this latest study adds, however, is evidence that a few minutes of wakeful rest may have an effect even on long-term memory consolidation.

Similarly, there is a growing body of evidence on the crucial role of sleep in memory consolidation. The precise mechanisms are not well understood, but sleep seems important both for “declarative” memory (remembering facts) and especially for “procedural” memory — remembering how to do things, like learning to ride a bike or to play scales on a piano. In fact, it’s even been suggested that sleep’s major role in procedural memory is the reason that infants spend most of their lives asleep; they need that time, perhaps, to consolidate new memories about how to control their young bodies.

But if resting, either while awake or asleep, is so important for memory consolidation, then it’s unfortunate there seem to be so very many distractions everywhere we turn. “In this day and age of information overload there are few opportunities to sit back and rest,” Dewar and her colleagues write in their new paper, to be published in Psychological Science. Whether at work or at school, to learn new tasks well, it may help to schedule in some genuine down time.

Make sure to check out our  Melatonin (a sleep aid) and our Ginkgo Biloba (a memory booster). For more exercises and nutritional advice follow our blog, like us on Facebook, and follow us on Twitter! Also, check out our web page, supplementspot.com, for products that can help you to Live Long and Love Life.
July 24, 2012 / suppspot

Vitamin D may protect smokers’ lungs

In the past, studies have suggested that Vitamin D may have various effects on things like breast cancer, bone fractures, and heart health. This new article (which can be found at newhope360.com) suggests that Vitamin D may decrease the rate decline in the lungs of smokers and those effected by smoke:

Vitamin D deficiency is associated with worse lung function and more rapid decline in lung function over time in smokers, suggesting that vitamin D may have a protective effect against the effects of smoking on lung function, according to a new study from researchers in Boston.

“We examined the relationship between vitamin D deficiency, smoking, lung function, and the rate of lung function decline over a 20 year period in a cohort of 626 adult white men from the Normative Aging Study,” said lead author Nancy E. Lange, MD, MPH, of the Channing Laboratory, Brigham and Women’s Hospital. “We found that vitamin D sufficiency (defined as serum vitamin D levels of >20 ng/ml) had a protective effect on lung function and the rate of lung function decline in smokers.”

The findings were published online ahead of print publication in the American Thoracic Society’s American Journal of Respiratory and Critical Care Medicine.

In the study, vitamin D levels were assessed at three different time points between 1984 and 2003, and lung function was assessed concurrently with spirometry.

In vitamin D deficient subjects, for each one unit increase in pack-years of smoking, mean forced expiratory volume in one second (FEV1) was 12 ml lower, compared with a mean reduction of 6.5 ml among subjects who were not vitamin D deficient. In longitudinal models, vitamin D deficiency exacerbated the effect of pack years of smoking on the decline in FEV1 over time.

No significant effect of vitamin D levels on lung function or lung function decline were observed in the overall study cohort, which included both smokers and non-smokers.

“Our results suggest that vitamin D might modify the damaging effects of smoking on lung function,” said Dr. Lange. “These effects might be due to vitamin D’s anti-inflammatory and anti-oxidant properties.”

The study has some limitations, including that the data is observational only and not a trial, that vitamin D levels fluctuate over time, and that the study has limited generalizability due to the cohort being all elderly men.

“If these results can be replicated in other studies, they could be of great public health importance,” said Dr. Lange. “Future other sources, such as air pollution.”

“While these results are intriguing, the health hazards associated with smoking far outweigh any protective effect that vitamin D may have on lung function ,” said Alexander C. White MS, MD, chair of the American Thoracic Society’s Tobacco Action Committee. “First and foremost, patients who smoke should be fully informed about the health consequences of smoking and in addition be given all possible assistance to help them quit smoking.”

For more exercises and nutritional advice follow our blog, like us on Facebook, and follow us on Twitter! Also, check out our web page, supplementspot.com, for products that can help you to Live Long and Love Life.