Movement is Medicine - It's never too late to start if you have (or had) Breast Cancer!

The Importance of Physical Activity in Breast Cancer Patients

The World Health Organization (WHO) recommends 150 minutes (about 2.5 hours) of moderate to vigorous-intensity physical activity per week for adults, which has been shown to reduce the risk of developing cardiovascular disease, diabetes and depression, can improve bone health, and reduce all-cause mortality [1, 2]. Additionally, regular physical activity has also been demonstrated to support breast cancer patients before diagnosis, during treatment and in survivorship.

IMPACT OF PHYSICAL ACTIVITY BEFORE DIAGNOSIS

Research has shown that women who were physical activity before being diagnosed with breast cancer had decreased mortality from breast cancer and all-causes compared to women who were not physically active before diagnosis [4, 6]. One of these studies also found that women who were sedentary (not physically active) before diagnosis but started exercising after diagnosis had a 45% lower risk of death from breast cancer compared to women who were not physically-active before or after diagnosis [6]. This impact was achieved just by engaging in brisk walking 2-3 hours per week!

EXERCISE DURING CANCER TREATMENT IS SAFE AND EFFECTIVE

One study looked at how exercise impacts the health of patients with stage II+ breast cancer. They found that engaging in exercise was safe for these patients, and was associated with improvements in quality of life, fitness level, fatigue, strength, mental health, and weight [3]. Another study conducted on breast cancer patients undergoing chemotherapy found that more intense exercise regimens (50-60 minutes 3 times per week) were slightly better than moderate-intensity exercise regimens (25-30 minutes 3 times per week) in improving pain, hot flashes, and strength, however both regimens were effective in managing side effects from chemotherapy [5].

PHYSICAL ACTIVITY AFTER TREATMENT IS STILL BENEFICIAL

Research on breast cancer survivors has also shown benefit. One study found that breast cancer survivors who practiced 150 minutes of moderate-intensity exercise per week had a 27% decrease in all-cause mortality (ie. dying from any cause) and a 25% decrease in breast cancer mortality, compared to women who had lower levels of physical activity [2].

MOVEMENT IS MEDICINE

So, what does this mean? It’s never too late to increase your levels of physical activity! No matter where you are on your health journey, physical activity appears to benefit health by reducing risk of dying from cancer and other causes and improving side effects during treatments. As always, talk to your doctor to make sure you are engaging in physical activity that is safe for you!

WHAT CAN I DO TO INCREASE MY PHYSICAL ACTIVITY LEVELS?

There are a number of ways to increase physical activity and movement in your daily schedule! An easy way to remember the difference between moderate-intensity and vigorous intensity exercising is talking and singing - at a moderate level of intensity, you can talk but would find it difficult to sing; at vigorous-intensity, it would be difficult to talk. Here’s a few ideas:

• Take the stairs instead of the elevator

• Walk or bicycle to work, or walk the kids to school

• Go for walks before or after work, or during the day

• Take up a sport or hobby that involves movement, like dancing, tennis, swimming

• Raking the leaves, shovelling snow, gardening

• Yoga, tai chi and Qigong

• Household chores like vacuuming, mopping

• Our favourite at Saskatoon Naturopathic Medicine: 15 minute at-home dance session - just turn on your favourite song and dance!

References:

[1] https://www.who.int/dietphysicalactivity/physical-activity-recommendations-18-64years.pdf

[2] Beasley, J. M., Kwan, M. L., Chen, W. Y., Weltzien, E. K., Kroenke, C. H., Lu, W., Nechuta, S. J., Cadmus-Bertram, L., Patterson, R. E., Sternfeld, B., Shu, X.-O., Pierce, J. P., & Caan, B. J. (2012). Meeting the physical activity guidelines and survival after breast cancer: Findings from the after breast cancer pooling project. Breast Cancer Research and Treatment, 131(2), 637–643. https://doi.org/10.1007/s10549-011-1770-1

[3] Singh, B., Spence, R. R., Steele, M. L., Sandler, C. X., Peake, J. M., & Hayes, S. C. (2018). A Systematic Review and Meta-Analysis of the Safety, Feasibility, and Effect of Exercise in Women With Stage II+ Breast Cancer. Archives of Physical Medicine and Rehabilitation, 99(12), 2621–2636. https://doi.org/10.1016/j.apmr.2018.03.026

[4] Lahart, I. M., Metsios, G. S., Nevill, A. M., & Carmichael, A. R. (2015). Physical activity, risk of death and recurrence in breast cancer survivors: A systematic review and meta-analysis of epidemiological studies. Acta Oncologica (Stockholm, Sweden), 54(5), 635–654. https://doi.org/10.3109/0284186X.2014.998275

[5] Courneya, K. S., McKenzie, D. C., Mackey, J. R., Gelmon, K., Friedenreich, C. M., Yasui, Y., Reid, R. D., Cook, D., Jespersen, D., Proulx, C., Dolan, L. B., Forbes, C. C., Wooding, E., Trinh, L., & Segal, R. J. (2013). Effects of exercise dose and type during breast cancer chemotherapy: Multicenter randomized trial. Journal of the National Cancer Institute, 105(23), 1821–1832. https://doi.org/10.1093/jnci/djt297

[6] ​​Irwin, M. L., Smith, A. W., McTiernan, A., Ballard-Barbash, R., Cronin, K., Gilliland, F. D., Baumgartner, R. N., Baumgartner, K. B., & Bernstein, L. (2008). Influence of pre- and postdiagnosis physical activity on mortality in breast cancer survivors: The health, eating, activity, and lifestyle study. Journal of Clinical Oncology: Official Journal of the American Society of Clinical Oncology, 26(24), 3958–3964. https://doi.org/10.1200/JCO.2007.15.9822

Back-to-School Tips for Staying Healthy

HEALTHY TIPS FOR BACK-TO-SCHOOL

It’s back to school time for kids and teenagers, which is an extra busy time for parents and their children and may be an extra stressful time due to the ongoing COVID-19 pandemic. Are you wondering what you can do to make back-to-school time healthier for your young ones and family? We’ve put together a few tips and tricks to support parents and their kids during this time, and ways in which naturopathic medicine can help!

Make healthy lunches

Although another to-do list item, healthy lunches can go a long way in helping your child thrive during their school year. A lunch packed full of vital nutrients supports their immune systems, cognitive/learning capacities, weight and activity levels. Some tips are:

• Choose water over juice, pop and other sugary drinks

• Always include vegetables

• Fruit can be a good source of snacks/dessert

• Always include a source of protein - like nut butter/nuts; healthy lean meats like fish, chicken, turkey; legumes like chickpeas (hummus), beans, lentils; cheese

• Make lunches large so there is enough for snacks during the day, and whatever isn’t eaten can be brought home

• Try to limit sugar intake - including granola bars, sugary snacks like fruit snacks, candy and chocolate, juice/pop, and pastries/baked goods

Proper sleep is key!

Sleep is important for brain health, immune support and energy levels, especially in children! Children ages 6-12 years old should get between 9-12 hours of sleep per night. 

• Set a sleep schedule and stick to it! Schedules are helpful at maintaining consistency in sleep patterns, making it easier to fall asleep and wake up at the same time each day.

• Avoid screen-time for at least 1 hour before bed, ideally 2 hours! Screens emit light that can disrupt the production of melatonin, a hormone that rises in the evening and promotes healthy sleep. Instead of computers, TVs and phones, emphasize activities like reading a book, taking a bath, listening to music, playing a board game, journaling, creative arts or other non-screen activities.

Engage in enough physical activity

Children ages 6-12 years old should get at least 60 minutes of physical activity each day. At school, this can include recreational time at recess as well as physical education classes, however this may not be enough. Consider:

• Engaging in recreational activities outside of school - for example, team or individual sports

• Minimize sedentary time around the house - engage children in helping out with household chores such as laundry, raking leaves, gardening, etc.

• Plan family activities, such as walking/bicycling around the block each night, or playing out in the snow come winter.

• If possible, encourage walking to and from school with a chaperone/parent instead of driving

Book a visit with your Naturopathic Doctor!

Your naturopathic doctor is an expert in holistic ways in which to promote health and prevent disease. An ND will make specific, individualized recommendations for your child, based on their current health status, main health concerns and goals. Some ways in which naturopathic doctors can help include, but are not limited to:

• Assessing immune health and recommending therapies that support the immune system

• Optimizing diet and physical activity levels based on your child’s age and interests

• Making stress reduction recommendations

• Assessing digestive health and food sensitivities

Interested in learning more about ways in which naturopathic medicine can help support your family’s health during back-to-school time? Give us a call today!