Living Healthy - May/June 2008

Stress, Exercise and Staying Healthy

>Exercise and Cancer
>Exercise Rx for Stress
>Stroke and Exercise

Exercise and Cancer

Regular exercise can reduce the risk of certain cancers, according to a recent report by an expert panel commissioned by the American Institute for Cancer Research and the World Cancer Research Fund.

This international report took five years to complete and is the result of a systematic review of more than 7,000 studies pertaining to diet and cancer risk.

The expert panel of reviewers cited “convincing evidence” that physical activity reduces the risk of colon cancer. The panel also reports evidence of a probable reduction in risk for post-menopausal breast cancer, prostate and endometrial cancer with increased physical activity.

Obesity is a major risk factor for a number of diseases, but the cancer-fighting properties of exercise are more complicated than simply controlling weight gain. “There are different ways that physical activity affects our bodies,” explains Kathryn Allen, a registered dietitian and manager of Nutrition Therapy at Moffitt Cancer Center in Tampa, FL. “It could strengthen our immune systems,” she suggests. “It also could help cancer-fighting foods work more effectively.

“Exercise could speed the digestive process,” Allen says, “so the harmful substances we eat have less contact with the colon lining.”

Scientists don’t know all there is to know about how and why exercise prevents cancer, but the take-home message is clear: Eat a low calorie, plant-based diet and get at least 30 minutes of exercise a day.

“That’s a minimum,” notes Allen. “As you become better conditioned, your body adapts.” She recommends 60 minutes a day of moderate activity or 30 minutes a day of vigorous activity.
“Vigorous” means activities such as running or working out at a gym. Moderate exercise could be taking a brisk walk or working in the garden.

Regular and moderately vigorous exercise also reduces the overall risk of heart attack and stroke by lowering blood pressure, reducing weight and raising levels of “good” cholesterol, Allen adds.

Information courtesy of Moffitt Cancer Center. For more information about second opinions, cancer, prevention, screening, clinical trials or support groups, call Moffitt's toll-free Cancer Answers hotline at 1-888-MOFFITT (1-888-663-3488).
Or visit www.Moffitt.org and click on "Cancer Answers" to submit your questions online.

Exercise Rx for Stress

Summertime is a great time to get out and enjoy the outdoors to work off stress. On a basic level, regular exercise simply makes you feel better. You’re bound to enjoy your improved strength and stamina, not to mention your physical appearance. Put all these gains together, and it’s easy to see why many doctors prescribe exercise to battle stress and depression.

Not all of the benefits of exercise are so obvious. When you’re on a bicycle or the dance floor, your brain and body fight stress in ways that scientists are just beginning to understand.

For example, exercise encourages your brain to produce a special chemical messenger called norepinephrine. This chemical floods the part of the brain that manages your response to stress. Nobody knows exactly what message norepinephrine is sending, but the American Psychological Association reports that it could prime the brain to efficiently handle stress.

Regular activity can help people cope with even the toughest challenges—including life-threatening illnesses. A study of cancer patients published in the journal Medicine & Science in Sports & Exercise found that a 10-week program of light or moderate aerobic exercise significantly improved patients’ energy levels and outlook on life. In addition, they also increased their stamina, improved flexibility and lost fat.

The good news is that you don’t have to become a mega-athlete to bust stress. According to the Mayo Clinic, just 10 minutes of moderate exercise each day can improve your mood. If you’re not active now, simply taking a short walk every day is a great place to start. As your fitness improves, aim for 30 to 60 minutes of physical activity at least five days of the week. At this level, you’ll be strengthening your heart and fighting stress.

Always check with your doctor before beginning any exercise program. You can find out more about healthy living on the AAA Prescriptions Savings website located at AAA.com/Prescriptions. In addition to information about saving money on your prescription medications, the site offers tools like a daily food diary, body fat calculator and much more. AAA members save an average of 24 percent on prescription medications at nine out of 10 pharmacies nationwide. Log on to print your AAA Prescription Savings card and start saving today.

Chris Woolston, MS is co-author of Generation Extra-Large: Rescuing Our Children from the Epidemic of Obesity (Perseus Books, 1995).

AAA Prescription Savings is not an insurance plan. Savings are only available at participating pharmacies. Your savings may vary by pharmacy, prescription strength, dosage and quantity. The AAA Prescription Savings program only covers medications dispensed through a pharmacy. Savings figures are compared to the usual and customary prices and may include home delivery. The program administrator may obtain manufacturer rebates and other fees based on your prescription drugs. These rebates and other fees may be retained by the program administrator or shared with you and/or your pharmacy. Cannot be combined with any other discounts. Certain prescription claims through this program may not be eligible for reimbursement through government-sponsored programs such as Medicare and Medicaid.

Stroke and Exercise

Strokes are a leading cause of death and long-term disability. But a recent study shows that even a moderate level of aerobic fitness can substantially reduce the risk. Dr. Steven Hooker of the University of South Carolina’s Prevention Research Center says exercise has a protective effect “regardless of the presence or absence” of factors such as family history, diabetes, high blood pressure or body mass index.

The study found that men who did the most cardiovascular exercise had a 40 percent lower risk of stroke than those who did the least. For women, there was 43 percent lower risk.

May is National Stroke Awareness Month, when health professionals try to raise awareness about the risks and prevention of stroke. About 780,000 Americans suffer strokes each year.

Kids Have Stress, Too

We often view our kids as happy-go-lucky. But children also can experience stress. Not only do they get anxious about things in their own world—school, friends, peer pressure—but they can be deeply affected by outside factors such as war, natural disasters and other unsettling events. Contributors can be family issues such as divorce, death or a parent’s job loss.
As a parent, you can become attuned to what’s a normal amount of anxiety for your child and what is not. If you notice anything out of the ordinary, use the following tools to help your child handle it better:

1. Tune in to their moods. Pay attention to your child’s behavior. Take the time to talk to your child to get to the root of the problem. When you show concern for their problems and issues, it’s reassuring to them, and they’ll be more responsive to that attention.

2. Watch the same shows they do. If you have young children, you don’t want them watching the doom and gloom of daily news shows. Children’s minds are like sponges and absorb almost everything they see or hear.

3. Focus on the positive. There is obviously no way a child can be shielded from a major trauma such as a death in the family, a house fire or a natural disaster. Instead, help children count their blessings! Comfort and reassure them by saying, “We’re strong, and we’re going to make it.” And as difficult as it may be during very trying times, try to maintain everyday routines.

4. Lead by example. Children often learn to deal with stress by mimicking how you respond to challenging times. Even if you don’t tell your child that you’re about to be laid off from your job or that you’re worried that your marriage is on the verge of breaking up, they can still pick up on your stress. Model healthy behavior during difficult times, such as writing in a journal, de-stressing in a hot bath, sharing how you feel without blaming, or taking a walk.

5. Instill confidence. When children are young, there are times when you have to come to their defense and help them handle tough situations. But as they get older, you also have to let them champion themselves, which builds their confidence to resolve problems. Still, always make sure your child knows you’ve got their back. Tell them, “Try it on your own first, but if you need help, let me know, and I’ll be there.”

Michael Atma is a personal development author, trainer and coach.

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