Exercise and Cancer

Cancer Sucks

This has been an extremely rough week for me. I found out that two people I attended high school with (one being a good friend for many years) lost their battle to cancer within the last few days. Not surprisingly, everything cancer related in the news, conversations, and articles have grabbed my attention. For the most part, I consider myself a fairly health individual. I eat a balanced diet, I exercise 5-6 days a week , and I try engage in indulgent activities (such as enjoying a few beers) in moderation. But it seems as though many aspects of cancer are beyond our control. I want to know what we can do to proactively prevent a cancer diagnosis, or how our bodies can better recover.

Exercise May be a Key Component to Battling Cancer

Professor Kerry Courneya. from Canada's University of Alberta, is voicing a different opinion from that of most medical experts. He is advocating exercise  as a way to remain strong during chemotherapy treatments. He insists  “For many years the accepted wisdom was that you should take it easy and rest up during treatment for cancer, but the research is showing that resting makes the fatigue people suffer during treatment worse" (2015). 

Exercise, both during an after treatment, lowers over all cancer patient mortality rates.Exercise improves immune function and reduces inflammation, all of which help heal and protect the body.

Benefits of Physical Activity

Some other benefits of physical activity while receiving cancer treatments include:

• Improved balance
• Less risk of muscle atrophy
• Decreased risk of heart disease
• Increased bone strength
• Improved self-esteem
• Lessen depression risk
• Lessen nausea
• Improved quality of life

Exercise and Cancer Prevention

Nearly 1/3 of all cancer deaths are linked to a poor diet and sedentary lifestyle, mainly colon and breast cancers

Women who regularly exercise are 30-40% less likely to develop breast cancer than women who do not engage in physical activity. 

Exercise has also been found to reduce the risk of colon cancer by 40-50% as well. 

Bottom Line

While our lifestyle choices can't completely protect us from developing a debilitating disease, we have the power to make informed, healthy choices where we can. 

Depression and Disease

Science Suggests Loneliness and Illness Have a Positive Correlation

 Angus Chen released a health article earlier today on NPR, " Loneliness May Warp Our Genes, And Our Immune Systems". Previous studies have found loneliness is linked inflammation, which increases the likelihood of developing cancer or other illnesses. The human body is not built for prolonged inflammation, and experiencing depression for several years puts a person at risk to develop illnesses. But why does this happen, and what is the connection between the two?

The Study

Steve Cole, a genomics researcher at the University of California, wanted to determine how loneliness changes the human body. It has been determined that depressed people have an elevated white blood cell count, which causes inflammation, and they have lower levels of antiviral compounds. Cole conducted a study where he monitored 141 people over 5 years, regularly asking them how lonely they felt and taking blood samples to monitor inflammation. They also checked levels norepinephrine, which is released during periods of extreme stress.

The Link

All of the participants who reported symptoms of depression and/or loneliness had elevated norepinephrine levels. When norepinephrine is released in the body, immune functions shut down that would normally protect against disease. White blood cell production increases, which normally help protect the body when there is a wound. However, this constant increased production diminishes the overall white blood cell count. This makes a person more susceptible to other diseases. Furthermore, it seems as though people with depression make genes which prevent them from absorbing cortisol which counters inflammation.

Conclusions

Cole claims " At this point, my best guess was that loneliness really is one of the most threatening experiences we can have" (2015). An elevated white blood cell count and the production of norepinephrine stem from our ancestors survival mechanisms. Humans who lived alone were in constant threat of being attacked by animals, and therefore had a highly stressed immune system (creating norepinephrine and white blood cells to protect the body from open wounds). This, however, leaves the body with less resources to fight diseases from other human beings, or to fight against other ailments.

Perhaps the most disturbing take away from this study is that loneliness and increased production of norepinephrine work in-conjunction in a cycle. If a person reported they felt lonely, it was indicative they would have increased gene activity around inflammation (and vice versa). Essentially, being lonely could contribute to isolationist behaviors (avoiding social situations). This is a complicated issue which is dependent on several factors; there is no simple way to combat depression.

Over Indulgence and Science

Gluttony at its Finest

Over the weekend, Cornell University released a study which is providing new reasons for men rocking the 'dad bod'.  Apparently, ladies, when your hubby eats 2 full size pizzas and downs multiple gallons of soda he is actually trying to impress you. I know, I for one think (if this research is accurate) someone should let the men know this isn't their best option to impress a date.

The Study

The researcher's at Cornell University observed eating habits of 105 customers over a two week period at an all you can eat buffet. They determined that women, regardless of whether they were dining with other women or with men, ate relatively the same amount of food. The men, however, were another story. On average, when a man was dining with a woman they are 92% more pizza (1.5 slices more, on average) and they had 86% more salad. When men dined with other men they ate significantly less. 

The Science

So, what gives? Why would men purposely eat 92% more food when they are in the company of women? According to the study, they believe men do this to show off. Overeating is considered a risky behavior, and therefore scarfing down an entire pizza a man is essentially saying "look what I can handle".  Another form of this behavior are the "all you can eat contests", however those normally do not feature many women. The difference is 'competition' versus 'impressing the opposite sex'. 

Dave Gonzales, from Geek.com, concisely sums up the study's main point:

"Back before we had magazines and advertising to make everyone feel bad about how they look, the ability to eat a massive amount of food in one sitting was just as much a showing of prosperity than anything resembling eating because one is hungry. Stuffing your face full of meat until you are fat just went to show that you had the most meat in the surrounding area." (Gonzales, 2015). 

I Ponder...

Are men really resorting back to caveman behaviors by securing all of the pizza for themselves? It's a theory, but I'd like all the gentleman reading this to know there are more effective ways. I would think projecting a healthy lifestyle (IE. preventing heart disease, diabetes, etc.) would replace the desire to show who can devour the most. It would be interesting to see if a similar study would produce the same results in the future. 

http://foodpsychology.cornell.edu/OP/eating_to_impress

Positive Thinking and Outcomes

Is it just new age hooey, or is there scientific evidence the right attitude can unlock your potential?

You may remember, approximately 10 years ago, Larry King discussed the power of positive thinking on his nightly show. The special included James Ray, Jack Canfield, Joe Vitale, George Pratt, and Jayne Payne. The show was a multi-part special that showcased the benefits of having a positive outlook, focuses on the law of attraction, or the idea that positive thoughts will attract positive outcomes (and vice versa). In case you are not familiar with this series, here is a segment from the first video.

Current News

Recently, the idea that positive thinking greatly impacts our lives has come back into the news. The Huffington Post reported that there is scientific proof positive thinking really works. Carla Schessler, the article's author, stated "Learning how to cultivate complete belief or faith is one of the challenges that stands in the way between where you are and where you most wish to be. It takes consistent effort to convince yourself that you are capable of succeeding" (2015). Quantum physicists have made ground breaking progress in this field through referencing one of their previous experiments -essentially, humans create the world from how they perceive it. The scientists had differing opinions of whether the building blocks of the universe were either waves or particles. It turns out that both answers were correct, because it depends on how the scientist interpreted what they were looking at. Schessler asserts "if the scientist expected them to be particles, that's what they appeared as; if the scientist expected them to be waves, that's what they appeared as" (2015). Essentially, this means our reality is the way we expect it to be, and we are in control of how our world is shaped. Our success (and ultimately everything else in life) is a self-fulfilling prophecy. More information about the waves versus particles experiment can be found here.

Previous Studies

Psychologist Michael Scheier lead a study in 1985 which first explored the link between positive thinking and success, as well as health issues. Initially, he believed optimists were 'problem solvers' while pessimists tend to dwell on the problem. Scheier compiled an optimism scale, or self-report assessment. This scale has been used in numerous studies over the years, and it has guided research on the link between optimism and well-being. Scheier insists "  I think it's now safe to say that optimism is clearly associated with better psychological health, as seen through lower levels of depressed mood, anxiety, and general distress, when facing difficult life circumstances, including situations involving recovery from illness and disease " (2015).

Other Questions

Although optimism and pessimism may play a role in our outcomes, scientists want to know how these characteristics develop. How can we become more optimistic? Also, there are several shades of gray between optimism and pessimism on the scale. Just because someone doesn't 'expect' great things to happen, it doesn't necessarily mean they are pessimistic. There is room for personal interpretation and it is hard to define people's characteristics as completely positive or negative.

Running ; recommended for more than whittling your waist line

Sure, you can lose weight. But what you gain is more valuable

I have been an avid runner since I was 14. Admittedly, I began running as a way to shed weight for high school. At the time I had no idea that I would develop a life long passion (from competing in cross country high school events, to training for and running my first marathon at 28 years old). Despite my love for running I have seen my weight go up and down over the years, but (as I've discovered) weight loss has not been my primary (or even tertiary) reason stay motivated. But when I run I 'feel better'. So this week, I've decided to to see what science has to say about running; its role in weight loss and the health benefits.

Recently, I had a friend tell me she would never exercise if I didn't equate to pounds lost on the scale. It's hard to explain my passion for running to someone who detests exercise; I understand distance running isn't for everyone but there are so many things to love about it besides being able to have a guilt free dessert. Then I found an article claiming that exercise, while it does provide many benefits, is not a ideal method to lose weight. Cardiologist Assem Malhotra found that physical activity helps reduce heart disease, dementia and other conditions,but it “does not promote weight loss”'(2015). Apparently, our diet has a much larger role than our exercise routine. So what does that mean- that we should worry about counting calories over lacing up the old sneakers and heading out the door to log some miles? Sorry. I'm not so convinced. The study cites that there are many benefits to exercise, and ideally you want to eat healthy and exercise, but in the end you "cannot outrun a bad diet" (2015). But, as I said, I'm not merely pounding the pavement for that anyways.

It is goes beyond the physical benefits...

What the study fails to mention is the stress release running allows; the freedom you feel. One good run can change the outcome of your entire day. So the I found the perfect compliment article to this study. Running, specifically outdoor running, provides several mental health benefits (that healthy  eating alone cannot). The article references a study that found exercising outside helps promote a sense of overall well-being. The study compared two groups, one who regularly engaged in taking group walks outside (approximately 90 minutes) and the other group did not. They found that the walker group experienced less depression, more positive affect and a greater sense of well-being than the non-walking group. Greg Bratman, one of the leaders of the study, concluded that exercise outdoors "decreases worry, anxiety, and other negative thoughts". Even more fascinating is that the researchers could see the changes occurring in the brain, though the use of rMRI technology.

The important take away from all of this is the benefits of exercise are not one dimensional, and the most important benefits aren't the most widely discussed. Aside from the stress relief and decreased risk of depression, I continue to run for the sense of personal accomplishment I get every time I don't want to run and I do, every time I cross a finish line, and every time and I cross a new distance off my racing list. Call me crazy, but running puts everything in balance. And now I've found the studies to back up my 'insanity'.

Here is a YouTube video highlighting the mental benefits of exercise.

Believe it or not, I never liked bacon anyways....

I'm sure you have heard of cross-fit. Most likely you know someone who boasts about their WOD (work out of the day), you have tried it before, or you're someone who belongs to this cult-like fitness club. I try not to judge. However, I can recall several mornings (after night of heavy drinking) where my cross-fit enamored friends were frying up pounds of greasy, crispy, and supposedly delicious bacon. I've never claimed to be a super health nut or someone who necessarily counts calories, but I could never understand how bacon became a main component of cross-fit athlete diet. Besides, I honestly don't like bacon, or ham and hot dogs for that matter. So when the World Heath Organization released a study last Monday concluding that processed meat, such as bacon, ham and hot dogs cause cancer I can't say I was highly surprised. According to the new research eating 1.8 ounces of processed meat a day can increase your risk of cancer by 18%.

The study warns that cooking these meats using high-temperature cooking methods causes more carcinogens to be released, creating a risk for cancer. The WHO has places processed meats in the same category as tobacco, asbestos, and alcohol. However, you might not have to completely throw away your currently refrigerated  bacon and hot dogs or give up the occasional ham sandwich; like everything else in life moderation appears to be key. Those who regularly consume processed meats are a higher risk; the American Cancer Society recommends "consuming a healthy diet with an emphasis on plant foods and limiting consumption of processed meat and red meat" (NPR.org).

I wonder how (or if) this study will affect the American diet. As I mentioned, I don't think it was a big secret processed meats (and grease and fat) are unhealthy. But it has raised the discussion; while ordering lunch I overheard a woman ask the bacon be removed from her salad mixture. I think the facts from this study (due to news, social media etc) have been thrown in our faces and it will have an impact on how much processed meat we eat. I'm just glad I have another excuse to pass on the fried, salty, artery clogging pig slabs.

http://www.npr.org/sections/thesalt/2015/10/26/451211964/bad-day-for-bacon-processed-red-meats-cause-cancer-says-who

http://www.thelancet.com/journals/lanonc/article/PIIS1470-2045%2815%2900444-1/fulltext

http://www.fastcocreate.com/3033423/how-reebok-is-wooing-the-crossfit-community-with-bacon