A recent study found that increased levels of exercise and physical activity have a direct impact on lowering the risk of 13 cancers. These include esophageal, liver, lung, kidney, gastric, endometrial, leukemia, myeloma, colon, head/neck, rectal, bladder, and breast cancers.
The findings indicated three factors that contribute to lowering cancer risk. They are:
- Estrogen – studies show these levels are lowered in physically active women.
- Insulin – active people typically have lower levels of insulin; that alone is a cancer risk factor.
- Inflammation – a general risk factor according to the study.
The research indicated that “median” activity level was defined as just over two hours per week or one hour of intense activity per week; the median age of participants was 59. Overall, the researchers were able to conclude that either length of activity results in a 7% decreased risk of cancer.
This is great news and supports the popular and increasing quest to get out and MOVE!
What are some other things we can do to lower our cancer risk?
- If you smoke, STOP! A 2014 study determined that smoking a pack of cigarettes a day can cut 10 years from a person’s life. Even second-hand smoke is harmful.
- Maintain a healthy weight; obesity is a factor in 14% of cancer related deaths. Have you heard the phrase, “Plant Your Plate”? The American Institute of Cancer Research suggests two-thirds of your plate should come from plants: fruits, vegetables, grains, and beans.
- Decrease your alcohol consumption, although red wine has been shown to have heart healthy benefits. More than two drinks a day can cut your lifespan by 20 years.
- Stress can become the foundation for overindulgence in bad habits like smoking, overeating, alcoholism, or drug abuse. Methadone and cocaine users die at an average age of 42. Try to “shake it off” instead with meditation, yoga, and movement.
- Sunscreen should be applied even on a cloudy day when the sun’s rays are still harmful but not felt. It’s possible to get a painful sunburn at the beach even on a cloudy or windy day!
- Regular screenings like prostate and mammogram tests may help detect early, treatable problems.
- Know your family history. Some conditions are genetic and knowing how to combat them and may make a difference. “Knowledge is Power”.
Why not make it a point to do something wonderful for yourself today … adopt a new attitude … eat healthy, move those bones and muscles, and most of all, take care of yourself! Sarasota Orthopedic Associates can help when those bones and muscles don’t feel the way they should. We have four locations and offer same day appointments when needed. Call 941-951-2663 for an appointment. You may also schedule an appointment online from our website at www.SOA.md … just click on the green button.
Sources: JAMA Intern Med 5/16; National Institute of Health; Medscape
Nowadays we’re more prone than ever to think about our health and ways to stay fit. With so much information and “mis”-information out there in cyberspace to “digest”, it’s not easy making wise choices”. It’s difficult to separate myth from fact. Take our quick quiz and see how much you know. Then check your answers below.
- You stuffed yourself by binging on fatty foods at a party. What’s the best way to counter your overeating: Take a walk for 30-45 minutes OR Fast for the next 12 hours.
- Which burns more calories: swimming OR jogging?
- Cycling OR Aerobic Dancing?
- At PF Chang’s Restaurant which is the lowest in calories: Crisp Salad, or an Egg Roll?
- Which burns more calories: Boxing OR Jumping Rope?
- Which has more calories: a Starbucks Grande Caramel Frappuccino OR an Applebee’s Grilled Oriental Chicken Salad?
- What is the strongest muscle in the human body?
- Which contains more lycopene: a cup of watermelon or a tomato?
- What is the longest bone in the human body?
- Which burns more calories: cardio OR strength training?
- BONUS QUESTION – True or False? Crunches are the best way to lose belly fat.
- If you said take a walk, then pat yourself on the back. Fasting throws your metabolism out of whack while walking burns off a few calories, increases blood flow, and relieves stress.
- Swimming wins this one with approximately 580 calories burned vs 390 from jogging. Plus it’s more fun!
- The winner here is cycling but not by much. An hour of cycling burns approximately 480 calories vs. 440 from aerobic dancing, plus you get some fresh air. Which brings up another point … indoor cycling and outdoor burn equal calories so either way, you’re shedding those calories.
- You may be pleasantly surprised to know that the egg roll has 180 calories with 6 fat grams while the salad contains 270 calories and 22 fat gram. Sometimes the tastier choice actually IS better for you!
- Boxing takes the bigger punch on this one with 720 calories. Jumping rope is good aerobic exercise as well with 670 calories burned.
- You’ll be glad to know that while the Frappuccino is full of sugar, it has far less calories and fat than the salad which weighs in at a whopping 1,290 calories. There are far better salad choices out there, so think before ordering!
- This is a tricky one and there may be a couple of “correct” answers. There are different ways to measure strength: dynamic, elastic, and endurance. To complicate things even more, there are 3 types of muscles: cardiac, smooth, and skeletal. Most will say the strongest is the masseter, or jaw muscles, because it is based on weight and ability to force as much as 200 pounds on the molars. For more on this subject, check out this link: https://www.loc.gov/rr/scitech/mysteries/muscles.html
- In a one cup comparison, watermelon edges out tomatoes by a slim margin. Lycopene is a free-radical antioxidant able to fight some cancers. You can also get a healthy dosage of lycopene in pink grapefruit, red peppers, mangos, and carrots. Think “red” although some other non-red foods like asparagus contain lycopene.
- The femur, or thighbone, wins this one and comprises about one quarter of the height of an adult. Runner up is the tibia, or shinbone. The smallest? It’s the stapes, or stirrup, located in the ear.
- Both are important. Cardio will burn more calories, but won’t do much for your muscles. With strength training for every three pounds of muscle you gain, you may burn an extra 120 calories a day without even trying. The best solution? Do both!
- The most popular abdominal exercise in existence is not the best way to trim your midsection. They will tone a small portion of your abs, however your shoulders and butt need to move as well to be effective. Your waistline will sculpt faster by doing planks. If you do decide to do crunches, make sure you’re doing them correctly or you could put your spine into a painful situation.
So how did you do with your answers? At Sarasota Orthopedic Associates, we treat conditions of the musculoskeletal system with skilled physicians at each of our four locations. If you have chronically sore muscles, aching joints, or suffer from pain, call us at 941-951-2663 (BONE) or check our website www.SOA.md by clicking HERE. You may also obtain an appointment with us via our website BUTTON “request an appointment” which directly reaches our skilled scheduling team.