How to keep on moving

BY LENA HUANG | MARCH 19, 2010

Over a conversation about Laura Beil's article "Welcomed Workout" on sticking with an exercise routine in CURE's spring issue, I got curious about what our staff likes to do for exercise and why. I received some great responses that sparked ideas to make exercise more fun and engaging. I hope sharing our stories with you will provide some motivation too. Tell us what types of exercises get you moving. You may inspire a fellow survivor or caregiver in the process!

Kathy LaTour, CURE's editor-at-large: Last year, I finally built a lap pool in my backyard. Swimming has always been my favorite way to exercise, and, with lymphedema and nerve damage in the balls of my feet, it has become one of the few ways I can exercise. Now I am just waiting for it to warm up enough to begin my daily laps.

Melissa Weber, CURE's managing editor: Music is my motivation. Knowing that I get to spend an hour with my workout playlist is all I need to get me to the gym. As for my exercise routine, I alternate between weight machines and an aerobic workout. But I do like to spice it up every now and then with some basketball and racquetball.

Alexandra Hurd, CURE's PR and marketing specialist: Team sports used to rule my life in high school, and while I didn't participate in many during college, post-graduation a friend invited me to play on a volleyball team in a small family-oriented league ... next thing you know I'm playing volleyball at least two nights a week pretty much year round and have even found a more competitive league where I actually feel like I'm getting a full hour of cardio in with every game. Friends and coworkers keep saying to me "you must really love volleyball," but in reality, volleyball was never my favorite sport -- I just love team sports and have found a way to make them work as an "adult" exercise for me!

Darlene Card, CURE's circulation and marketing specialist: Brandon and I love to take our dogs for a walk, as well as to the park to play fetch. It's fun to see them so happy, and it's good exercise for us. Sometimes I don't have time to go to the gym. I also like to do yoga, ballet, and Pilates DVDs at my house. Yoga is also very relaxing. Brandon and I have also started running lately to get ready for the cruise we are taking in June. We may even find a 5K to have another goal to reach!

Bunmi Ishola, CURE's editorial assistant: Whenever I do work out, two things motivate me: One, having someone to work out with. I feel guilty if I slack and they are working hard. And the companionship makes exercising a whole lot more enjoyable. Two, finding something that's fun and/or relaxing, like the Wii. There are dancing games, sports games, actual fitness games ... but because they are games, you tend to have so much fun, you don't even think about it as a workout. Also, I sometimes take a hip-hop aerobics class, which was awesome because by the end of the class not only did I get a great workout, but I also learned a whole dance routine.

Glenn Zamora, CURE's graphic designer: I like to go to the gym to lift weights because it actually motivates me to exercise, oddly enough. My main motivation is going to the gym. Being in the gym and doing nothing is like paying to go to an all-you-can-eat buffet and not eating. I also like to box and hit the heavy bags to release stress. Losing weight and other health benefits are also motivating.

Elizabeth Whittington, managing editor of curetoday.com: I've really enjoyed my Wii Fit games. They're competitive, which I love, and I can work out at home. I've also found that if I don't have to go to a gym, I exercise on a more regular basis, and I get to spend time with my family in the process. Unfortunately, that also means the entire family watches me workout in the middle of the living room--yikes!

Lena Huang, CURE's fitness and nutrition editor: Gosh, after hearing other staffers' choices for exercise, I feel quite boring. Every day I do some cardiovascular work. Sometimes I take a spin class or work out on an elliptical trainer. On nice days, I like to get outside and walk or run. But I like to work out in the morning, when I can read the paper or listen to news. Morning exercise gets my heart pumping, waking me up for the day ahead. But my favorite exercise is yoga. There are many different forms of yoga, and I enjoy most of them. I like the deep stretch, balancing, and meditative nature of yoga. It truly helps my body and mind.

How to spot skin cancer

BY LENA HUANG | MARCH 8, 2010

The American Academy of Dermatology kicked off its 68th annual meeting on March 5 in Miami Beach, Florida. As with most medical meetings, research is introduced and findings are announced so I've been seeing a lot of dermatology stories come across the wire.

In a presentation on recent advances in technology that are helping doctors diagnose melanoma, Harold S. Rabinovitz, MD, FAAD, volunteer professor in the department of dermatology at the University of Miami Miller School of Medicine said, "The technological advances in melanoma detection in the future will significantly improve our ability to detect early melanomas and help save countless lives. However, keeping a vigilant eye on our skin for any changes that could signal a problem is an irreplaceable first step in the process."

How do you do that? The Academy sponsors a great website to help. This website gives directions on how to perform a self-exam, how to find a dermatologist, and information on free screenings. It also has a very helpful tool, the body mole map, that defines the ABCDEs of melanoma detection (Asymmetry, Border, Color, Diameter, and Evolving) with images.

Although less than 5 percent of skin cancer cases are diagnosed as melanoma, it causes the majority of skin cancer deaths, according to the American Cancer Society. And unlike other cancers, melanoma occurs in the young and the old, and is one of the more common cancers that strikes young adults and adolescents. So don't forget the sunscreen, but more importantly, don't forget to self-exam and teach your children how to as well.

Anxiety and exercise

BY LENA HUANG | FEBRUARY 25, 2010

Anxiety is a common, and often untreated, side effect of cancer. The stress of a cancer diagnosis, fear of the unknown, and uncertainty for the future are just a few things that can cause anxiety for patients and survivors, as well as for loved ones and caregivers.

However, exercise can be a viable, non-pharmacological option to treat anxiety, says researchers of a review published this week in the Archives of Internal Medicine. Researchers reviewed 40 studies involving 2,914 sedentary patients with various chronic diseases, including cancer, and found that regular exercise decreased symptoms of anxiety by about 20 percent. Exercise sessions of 30 minutes were more effective than shorter periods.

"The present analysis showed that exercise training reduces anxiety among patients with cancer. This observation differs from that of others who concluded that there was weak evidence for a consistent positive effect of increased physical activity on anxiety among cancer survivors. Our analysis differed in that in included both patients with cancer, who exercised during treatment, and survivors who exercised after treatment," concluded researchers.

Other benefits of exercise are it can be relatively inexpensive, such as walking, and, in most cases, it doesn't interfere with treatment. This is all good news. However, if your anxiety becomes severe and exercise doesn't seem to help, please seek the advice of a health care provider.

Your next move

BY LENA HUANG | FEBRUARY 11, 2010

As CURE's fitness and nutrition editor, I'm always interested in programs to help get people moving, and one new program is highlighted this month in M.D. Anderson Cancer Center's newsletter "Focused on Health."

The M.D. Anderson staff developed a seven-day exercise plan that can be done at home with minimal equipment. The program includes cardio and circuit training, upper-body weight training, lower-body strength training, and stomach and back strengthening exercises. Each exercise can be adjusted for different fitness levels.

The plan has step-by-step instructions as well as videos that teach proper technique and form. There is also a link to download the videos to your iPod.

This is a great resource for those who want to start an exercise program but maybe hesitant to join a gym or for those who prefer to workout at home. And while this is a beneficial tool, the M.D. Anderson staff does note that you should always consult with your doctor before starting any exercise plan.

Let us know if this works for you or if you know of other resources to get people moving.

Vitamin D may lower colon cancer risk

BY LENA HUANG | JANUARY 28, 2010

People with higher levels of vitamin D in their blood may have a reduced risk of developing colorectal cancer, says research published this week online from the British Medical Journal.

The study, part of the European Prospective Investigation into Cancer and Nutrition (EPIC), followed 1248 patients who developed colorectal cancer and compared them to 1248 patients who did not develop the cancer. Researchers found that patients who had the highest pre-cancer concentrations of vitamin D in their blood had about a 40 percent lower risk of developing colorectal cancer.

In an interview with Reuters, EPIC investigator Mazda Jenab, PhD, said although the findings showed lower risk, "... this has to be balanced with caution regarding the potential toxic effects of too much vitamin D and the fact that very little is known about the association of vitamin D with either increased or reduced risk of other cancers."

Jenab added, "the key take home message for colorectal cancer prevention is: stop smoking, increase physical activity, reduce obesity and abdominal fatness, and limit intakes of alcohol and red and processed meats."

The EPIC study is one of the largest studies on how diet and health can impact the incidence of cancer. From 1992 to 1999, the EPIC study recruited over a half a million people in ten European countries to participate. Many findings have emerged from the study including research showing an increased risk of breast cancer in obese adults and research showing an increased risk of colon cancer in people who consume larger quantities of red and/or processed meats. For more information on the EPIC study, click here.

Breast cancer survivors needed

BY LENA HUANG | JANUARY 22, 2010

It's been reported that more than half of survivors feel they didn't have all the information they needed to transition from treatment into survivorship. Many organizations are trying to address this need, especially as the population of survivors continues to grow.

Army of Women is one organization that is tackling this issue by sponsoring a study to understand the best way to empower breast cancer survivors with the information they need. The "Pathways to Recovery After Breast Cancer" study is sponsored by the National Cancer Institute's Cancer Information Service and the Army of Women to find out the best way to provide post-treatment education. They are looking for 1000 participants, but only have about 600 registered, so if you want to help, here are the qualifications:

•You were diagnosed with Stage I, II, or III breast cancer.

•You have completed your primary breast cancer treatment within the last six months OR are about to complete treatment within the next month. "Primary" treatment includes surgery and/or chemotherapy and/or radiation. Although it is not required that you are taking any drugs, women who have completed or are about to complete primary treatment, but are taking Herceptin, Tamoxifen, and other such drugs, are eligible.

•You have never been diagnosed with another cancer (breast cancer is the only invasive cancer you have had).

•You are over 18 years old.

•You are able to speak and understand English.

•You live in the United States.

•You have access to a computer.

If you qualify, sign up here.

And if you don't qualify but are interested in other studies, check out the "current studies" on the Army of Women website. Every little bit helps in the battle against cancer.

Help for New Year's resolutions

BY LENA HUANG | JANUARY 7, 2010

Did you make any New Year's resolutions? I polled some of my friends and most of their resolutions involved eating better and/or exercise. I'm in there as well, always trying to focus more on nutrition and sticking to my exercise routine.

But not even two weeks into the year, and I'm already whining. It's been colder than usual here in Dallas, so in the morning the last thing I want to do is leave my warm bed for a freezing cold drive to an overcrowded gym.

So in looking for some inspiration, I noticed our federal government sponsors many online tools and offers information that can help toward the goal of a healthier lifestyle. And to top it off, they are all free. Here are some:

At www.fitness.gov, you can read about the President's Council on Physical Fitness and Sports, learn about the Council's guidelines on physical activity, and find tools and programs to help you start your own exercise routine.

The www.mypyramid.gov website covers the new food pyramid and can create a personalized nutrition plan. The MyPyramid Tracker helps you to track your nutrition and fitness goals. And parents, this website also has information on nutrition for children.

To increase our intake of fruits and vegetables, government organizations along with many nonprofits created www.fruitsandveggiesmatter.gov. This website has a tool to tell you how much fruit and vegetables you need based on your weight and exercise level. It also has recipes and nutritional information.

I'm supposed to eat two cups of fruit and two and a half cups of vegetables a day. One way to do that is to get into the locavore movement. Locavores are people who eat foods grown locally for a variety of reasons, such as having fresher food with better nutritional value, not supporting shipped and processed foods which burn fuel in production and transportation, and helping local farmers as well as sustaining local economies. You can find out more about your local farmer at this government website. You can also search for a farmer's market close to you with this tool.

The www.nutrition.gov website aggregates nutrition and food information across federal agencies, so there is a range of information from nutrition and weight management to the latest government nutrition news (like did you know January 4-10 is folic acid awareness week?).

Happy New Year and I hope these tools and information help you on the path of a healthier you, resolution or not!

Rebounding from breast cancer

BY LENA HUANG | DECEMBER 15, 2009

If you live in the Washington, D.C. area and are looking for an opportunity to get some exercise and meet other breast cancer survivors, I recently read about a free program called "Healing With Basketball." This program is sponsored by The George Washington University Cancer Institute's Office of Cancer Survivorship.

The program is the brainchild of psychotherapist and survivor Lynn Grodzki and certified personal trainer Andrew Weiss. After Grodzki had a bilateral mastectomy, she wanted an exercise to help rebuild her upper body strength. So she trained with Weiss and modified his "basketball boot camp" for breast cancer survivors. The program helps to build strength and endurance through basketball drills and other exercises. It also provides a "team" of survivors to share information and stories with in a supportive environment.

You don't need a background in basketball to join. However, you do need permission from your doctor to participate to ensure that you are ready for physical activity. The clinics are held on Saturday afternoons at the GWU Mt. Vernon Campus. For more information, call (202) 994-3972, or check out their website.

Lifestyle and prostate cancer

BY LENA HUANG | NOVEMBER 16, 2009

Two studies released this month shed light on how health and nutrition can affect prostate cancer patients. One study involved the impact of exercise and the other looked at red and processed meat consumption.

In "Can Men Reduce the Risk of Prostate Cancer Through Lifestyle Changes?" published in the Journal of Urology, researchers examined 190 men who underwent prostate biopsy at the Durham Veterans Affairs Medical Center. In that group, researchers found that men who exercised moderately, such as walking three to six hours a week, were less likely to be diagnosed with prostate cancer. Researchers also found that of the men who were diagnosed, those who exercised had a lower risk of high-grade disease.

In another study published in the American Journal of Epidemiology, researchers at the National Cancer Institute followed more than 175,000 men for nine years and found that men whose diets were high in red meat and processed meat had increased risks for developing prostate cancer at any stage. Further, researchers looked at cooking methods and found that men who ate meats cooked at high temperatures, such as with grilling and barbecuing, were also linked to increased risk for prostate cancer. A similar connection was found between men whose diets were high in nitrates, which are chemicals used to preserve and cure meats, such as bacon and ham. For more on this topic and ways to grill healthier, check out my article "Good Grilling."

While additional studies need to be completed on these topics, these studies provide more evidence that changes in lifestyle can influence our risk of certain cancers. And this is a powerful message--that we can make choices and change behaviors that may give us a better chance not get to cancer, and many other diseases, in the future.

Curry and cancer

BY LENA HUANG | NOVEMBER 2, 2009

I often get calls or e-mails from friends wondering about natural cures for cancer that they have read in the news or heard about from other friends or family. And while some are hoaxes, there are also some that are backed by exciting research. Many natural ingredients are the basis for chemotherapies that we use today.

The call I got recently was about curry, more specifically turmeric, a spice in curry that provides that vibrant yellow color. Last week the British Journal of Cancer published a study that showed curcumin (a molecule in turmeric) began to kill esophageal cancer cells within 24 hours after exposure in lab tests.

Although these findings are based only on laboratory results and not human trials, they are part of a growing body of research on curcumin's effect on cancer cells. Other in vitro and animal studies have shown similar cancer-fighting properties, including effects on colon cancer and promyelocytic leukemia cells. Currently, there are over a dozen clinical trials examining curcumin as a treatment alone or combined with other therapies.

However, like other antioxidants, turmeric seems to counteract the effects of some chemotherapies. Patients on Cytoxan (cyclophosphamide) are advised to limit their intake of turmeric due to the possibility of interference. Also, there are questions regarding the dosage of curcumin, as well as its weakened effect after ingestion.

So before you load up on curry, ask your doctor or nurse if it hinders any medications you are on. And if you get a green light, enjoy this tasty, versatile spice, and hopefully we'll hear more about its cancer-fighting abilities through these latest clinical trials. It may not be a cure for cancer, but it is certainly a wonderful addition to any pantry.