Few breast cancer survivors maintain adequate physical activity despite benefits

Breast cancer survivors are among the women who could most benefit from regular physical activity, yet few meet national exercise recommendations during the 10 years after being diagnosed, according to a study by researchers at Fred Hutchinson Cancer Research Center. Prior studies and available evidence show a strong association between physical activity and reduced mortality, extended survival and higher quality of life among breast cancer survivors. With 2.9 million breast cancer survivors living in the U.S. and another 80,000 added annually, there is considerable interest in the factors that promote health and well-being among these women.

The current study, published online ahead of print in the journal Cancer Epidemiology, Biomarkers and Prevention, followed an ethnically diverse group of 631 breast cancer survivors ages 18-64 from New Mexico, Los Angeles County and western Washington for 10 years. Recreational aerobic activity was ascertained for each woman via interviews and questionnaires the year before diagnosis and again two, five, and 10 years after enrollment into the study.

Prior to diagnosis, 34 percent of the women met U.S. physical activity guidelines. This percentage remained unchanged two years later. The percentage of women who complied with the activity guidelines increased to 39.5 percent at five years but then dropped to 21.4 percent at 10 years. Overall, researchers found that fewer than 8 percent of the survivors met U.S. physical activity guidelines at all of the study time points.

U.S. physical activity guidelines call for at least 150 minutes per week of moderate exercise or at least 75 minutes per week of vigorous activity. Researchers focused on 16 recreational physical activities: fast walking, jogging, running, hiking, aerobics, bicycling, swimming, tennis, golf, skiing, Nordic track, fast dancing, bowling, rowing, horseback riding and light calisthenics.

"The American Cancer Society recommends that cancer survivors exercise for at least 150 minutes per week. Most survivors may also benefit from strength training exercises at least two days per week," said Caitlin Mason, Ph.D., corresponding author and a postdoctoral research fellow in the Public Health Sciences Division at Fred Hutch. "For survivors who have not been previously active, we advise that they gradually work up to these recommendations," she said.

The researchers were surprised by the large drop in activity between five- and 10-year follow-up. After taking into account factors such as age and body size at diagnosis, the study found no other personal characteristics or aspects related to the type of breast cancer or its treatment were significantly associated with the drop in activity between the five- and 10-year reporting periods.

"It seems unlikely that this pattern lects aging alone given the consistency and magnitude of the trend across all age groups," the authors wrote. "Whether this lects a cohort effect or a unique aspect of the cancer survivorship experience is unclear."

All of the women were enrolled in the HEAL (Health, Eating, Activity and Lifestyle) Study, which investigates methods to improve breast cancer survival.

Senior author Anne McTiernan, Ph.D., a member of the Public Health Sciences Division at Fred Hutch, is principal investigator of the multi-site study.

The HEAL Study cohort represents one of the few breast cancer survivor groups that has repeated assessments of physical activity for as long as a decade after diagnosis. The authors acknowledge that levels of inactivity may be underestimated because the women included in the study tended to be a bit younger and were less likely to smoke, have advanced disease or have limits to doing physical activity compared to survivors who were not followed for 10 years. The predictors of physical activity in this population remain poorly understood, according to the authors.

"Our inability to identify many significant predictors of long-term physical activity participation suggests that the factors influencing physical activity behaviors in breast cancer survivors are complex and may differ from those in the general population," the authors wrote. "Additional consideration of psychosocial factors and issues related to pain management, fatigue, and specific treatment effects may help to better understand the unique issues faced by cancer survivors and their impact on physical activity participation."

Little Known Secret How Traffic Lights Can Help You Maintain Your Weight

No I dont want you to go and stare at a set of traffic light you will be relieved to hear.Let me explain, all too often when we are in the process of losing weight and keeping it off we unintentionally sabotage ourselves by getting caught up in a dieters mind-set.I have a technique for you to integrate into your weight loss efforts that I think will really help you.Lets say for arguments sake that you have lost X number of pounds and you now weigh 150lbs (insert your weight) and are considering taking a well-deserved break.

This is when dieters mind-set rears its ugly head and can very easily undo all your good work, but not if you know how to work with it instead of against it.The conversation inside your head normally goes as follows, "I have to stay at exactly 150lbs" not a pound more not a pound less"... sound familiar.

This mentality will absolutely guarantee that two things will happen next, the first is that you will be constantly miserable as you are giving yourself a task that will need superhuman effort to maintain.

The second thing to happen is that your weight will creep up a pound or two and you will start accusing yourself of being weak willed, a failure, or any of your other favourite put downs you use on yourself, all because your expectation exceeded reality.

What about a new way of thinking with the method I shall now explain.

We all know how traffic lights work dont we? Red amber green, you know the drill, so lets say as before your weight is 150lbs, well that would put you in the green zone and you can afford to put on a pound or so without any undue concern.

If you put on two pounds you are now in the amber zone and it is time to formulate a plan to lose that weight, if you put on three pounds then you are in the red zone and it is now time to put that plan into action and stick with it until you are back in the green zone, which should only take a week or two at most.

Such an easier way of looking at things dont you think?

No beating yourself up, no feeling like a failure, just you making a choice of thinking a new way instead of trying and failing to stick to a rigid all or nothing plan.

I use this plan myself and it has helped me first to take off 60lbs and then to maintain it, this plan allows me to have occasional treats and rewards because I know I have a three-pound window to play about with,.if you want to lose weight and keep it off permanently then youre thinking has to change from what you have done in the past.

How To Maintain Beautiful Hand Nails

Hand Nails

Due to poor digestion or doing heavy work without taking proper care
of the nails, they develop problems like Hang nails and Stained nails.

TIPS TO KEEP YOUR NAILS HEALTHY AND SHINING

* Soaking your nails in lukewarm water and then applying white iodine
   makes them firm and shining.

* Castor oil and glycerine application on your nails in even quantity also
   make your nails glowing and sturdy.

* You can prepare your home made cuticle creams for proper nail care.
   Heat up two big spoon of pure petroleum jelly and then add up half
   a spoonful of glycerine and coll it. Noe your cuticle cream is ready.

   Apply it on your nails.

* Always use glycerine mixed remover to remove nail polish from
   your nails. This would avoid making them stained.

SOME EXERCISES TO KEEP YOUR HAND AND FEET MUSCLES FIRM

* Close your fist and move the fist side ways and in every possible
   direction.

* Standing erect flex your fingers repeatedly till you feel tired.

* Occasional crackling of your fingers is also a good exercise.

* Stand erect and touch your toes with your hands. This will
   strengthen your legs and feet while making your hand-muscles
   also firm.

* Lie as before and try to touch your both raised up feet with your
   hands while keeping your back straight and pressed on the floor.
   Hold it as much as you can and then relax.