How Daily Exercise Can Improve Survival in Patients With Cancer

We all know that exercise is good for your health. It’s why the guidelines for optimal healthy living are around 150 min of weekly exercise.

Why Should Include Daily Exercise When You Have Cancer

But do you really know just how good exercise can be if you have cancer?  Well, one study found that across quite a few different types of cancer and at all stages of cancer, people who exercised at least 3-4 times per week (with 30 minutes per session) had up to a 39% reduced risk of “all cause mortality” (death from any cause). 

Even better? They also found that those who exercised regularly enjoyed a 36% reduced risk of “cancer specific mortality” (death from diagnosed cancer).  Comparatively, women taking Tamoxifen for at least 5 years after hormone positive breast cancer can reduce their risk of death from breast cancer by about 33%. 

Still Focus On Treatment

Now, I am NOT saying that if you walk every day you don’t need to pursue cancer treatments that could make a substantial difference in your cancer prognosis, but knowing that your daily walk can have a similar impact on your survival should inspire to get moving and don’t stop!  Enjoy the fresh air!

Why You Should Eat Red Meat Sparingly for Reduced Risk of Breast Cancer

In this era of high protein, low carb, ketogenic, Paleo, etc. diets, it is important to keep in mind the risks of consuming too much red meat still exists. Many studies have been conducted over the years, and almost all of them point to detrimental health problems that exist due to the overconsumption of red meat.

The latest example of this? A recent study found that women who ate the least red meat significantly lowered their chance of breast cancer compared to those who ate the most red meat in a food questionnaire. They also found that if women substituted poultry for red meat, their risk of breast cancer went down even further.

Choosing plant-based proteins and poultry (preferably organic and truly free range) and consuming them in moderate amounts will likely go the distance for reducing risk of chronic diseases, including breast cancer.

You can also lower red meat intake by:

• Making fruits and vegetables the star of each meal.

• Experimenting with more plant-based recipes.

• Having a meatless day at least once a week.

Although dietary guidelines should be individually tailored to meet each person’s unique need, the one diet that consistently demonstrates reducing risk of cancer of many types is known as a “Modern Mediterranean Diet.” For more info on the lifestyle, and to hear from one of my favorite experts that follows this diet, click here.

Bon Appetite!

The Best Health Books To Read This Year

Looking for books to help you live your best, most authentic, and healthy life? Below is a list of my favorite books and the books that I share with clients, family, and friends. This list will be updated regularly, so stop by every now and then to get more book recommendations!

“The Definitive Guide to Thriving After Cancer” - by Lise Alschuler

“Zest for Life - The Mediterranean Anti-Cancer Diet” - by Conner Middelmann-Whitney

“The Longevity Diet” - by Valter Longo

“Outside the Box Cancer Therapies: Alternative Therapies That Treat and Prevent Cancer” - by Dr. Mark Stengler and Dr. Paul Anderson

“Being Mortal” - by Atul Gawande

How Alcohol Can Increase Your Cancer Risk

Did you know that alcohol can indeed increase your cancer risk? While alcohol is a fun past time for many people, it may not be as beneficial as some studies claim.

The Research

Most research shows that women who stick to drinking 1 drink per day (5 oz wine, 12 oz of 3% beer, 1.5 oz 80 proof liquor) or less, don’t suffer from any major adverse impacts to health. Some studies even show that drinking alcohol may have some very modest, albeit controversial, benefits.

This is not the case with some cancer, however, where numerous studies have shown that the risk of breast, esophageal, colorectal and head and neck cancer increases for every glass of alcohol consumed.  While I am not advocating that everyone should refrain from consuming alcohol, I do believe it is important that we don’t fool ourselves when drinking alcohol. 

How To Limit Your Alcohol Consumption

One approach is to reserve a few nights a week where you allow yourself to have that one drink, then also have a few “alcohol free” nights per week.  This works great if you drink alcohol due to social time with family and friends. This also works well for women who work full-time jobs, so they can relax on the weekends and keep it alcohol free during the week.

Another approach is to deliberately drink a half serving of alcohol and learn to enjoy it in smaller and smaller amounts.  Think instead of a wine glass full, you only pour an ounce or two. One way to drink smaller portions without thinking you’re drinking smaller portions is to use a smaller glass.

And perhaps you have been thinking about giving up alcohol altogether. If you have, now might be a great time to start! There is nothing wrong with not drinking alcohol, even as an adult. It’s okay to say no.

Alcohol And Your Cancer Risk

Looking for more information and studies on how alcohol can increase your cancer risk? Click here to check out this great article that discusses the link between alcohol and cancer risk.

Anatomy of a Smoothie

Whether you’re constantly on the go, trying to fill your body with wholesome and nutritious food, or if you just love quick and easy meals, smoothies are a staple.

As an Integrative Cancer Care Expert, I know how important it is to take care of your body with food that gives it the benefits, minerals, and vitamins it really needs. And smoothies are one of my #1 favorite ways to do that.

I’m sharing with you my top 2 favorite smoothie recipes, as well as breaking down what makes a great smoothie using my anatomy of a smoothie worksheet. I also have a special co-host, Roseanna Webber, RN and Certified Nutrition and Health Coach. Want to keep up with what she’s doing? Visit her website here.

Cruciferous Vegetables for Cancer Prevention

Research continues to support the amazing cancer preventive benefits of daily consumption of cruciferous vegetables.  Please note, consumption of large amounts of raw cruciferous vegetables can interfere with thyroid hormone production, so mix it up a bit by consuming some raw and some cooked.  Click the link below to check out this great fact sheet!