If you’re visiting this blog, you likely know that getting at least 30 minutes of moderate physical activity daily can lower your risk for cancer. But did you know about the emotional benefits that being active brings?

Getting up and moving also helps you blow off steam and manage stress, helps stave off depression, raises your self-esteem, boosts your energy, and helps you sleep better.

You’ll feel good, too: When we’re active, our brain releases endorphins, the body’s natural pain-killers.  Getting your blood moving helps improve the efficiency of your heart and lungs, and that’s a change you’ll feel every time you climb a set of stairs.

New guidelines from the American College of Sports Medicine urge cancer survivors, even those undergoing treatment, to get active. Research suggests that exercise can help survivors have more energy, improve their quality of life, and reduce risk of recurrence.

For ideas on how to build exercise into your day, take a look at AICR’s brochure “Moving More.”

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On Friday, at the Cancer Survivorship Research Conference in Washington, D.C., much discussion revolved around the fact that cancer survivors are turning to the Internet for help. Wen-ying Sylvia Chou of the National Cancer Institute said according to a recent survey, cancer survivors who have access to the Internet are more likely to search for health-related information than people without cancer.

Among young people living with cancer, social networking sites are replacing the peer and support groups that connect survivors. One such site, Planet Cancer, targets cancer survivors between the ages of 20 and 40.

Another social networking site that is open to all age groups is the Know Cancer Community, which features an inspirational blog about fighting cancer and a forum for members to share ideas.

Young survivors are also finding out cancer information from video games, said Brandon Hayes-Latin, an MD from Oregon Health Sciences University.  In a research trial, young cancer patients who played a game called Re-Mission ncreased their understanding of cancer and better adhered to treatment guidelines, compared to survivors who didn’t play the game. The game is free to download or order for young adults with cancer on the Re-Mission website.

Cancer survivors can also find online information on common questions related to diet and physical activity at the Cancer Patients and Survivors section of the AICR website.

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Yesterday, Mya posted about research exploring how physical activity plays a role in helping cancer survivors feel better.

Based on that growing body of research, the American College of Sports Medicine released the first ever guidelines for physical activity and cancer survivors yesterday at their annual meeting in Baltimore.  AICR is exhibiting at the conference, so I was able to catch the presentation on this topic.

The Number One Recommendation:  Cancer patients and survivors should engage in physical activity.   Basically, as much as possible follow the 2008 federal Physical Activity Guidelines for Americans:  at least 150 minutes per week of moderate intensity aerobic activity and 2 times per week resistance training.

The risk of not being active greatly outweighs risk that might occur from engaging in activity according to the panel that developed the guidelines.  The research showed improved quality of life, fitness, flexibility and greater physical functioning in patients and survivors who engaged in physical activity.

For trainers and  fitness professionals there are specific recommendations regarding doing individual assessments and tailoring programs for specific diagnoses.

But the strong message was to find a way to be active.

Read more about the guidelines here.

Check out AICR’s information on exercise for cancer survivors with tips on getting started and keeping it going.

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Do you know what’s in your ginkgo biloba bottle and what it really does?

Investigators from the Congressional Government Accountability Office (GAO) found that some supplement sellers claim their herbal products could cure cancer and other diseases.

The Food and Drug Administration (FDA) regulates dietary supplements and their regulations don’t allow sellers to make claims that their products can treat, prevent, or cure specific diseases.

In addition, when an independent lab tested 40 randomly purchased supplements they found trace amounts of hazardous contaminants in 37 of them. The contaminants include lead, mercury, cadmium and arsenic, although the levels do not exceed any FDA or EPA regulations. Pesticides were also found and some did exceed FDA advisory levels.

The GAO team reviewed 30 retail web sites and posed as elderly consumers visiting 22 storefront and mail-order retailers of herbal dietary supplements.  They questioned sales staff about the supplements.  Here are some of the claims they found:

The report notes that herbal dietary supplement use by the elderly in the US has increased substantially over the last few years.  This study was done to determine if deceptive marketing practices are occurring and whether the supplements are contaminated.

AICR does not recommend taking supplements as a means to prevent cancer.  However if you decide to take a supplement, look for one with a USP seal.
According to the USP, their Verified Mark helps assure consumers of a manufacturer’s commitment to quality and helps them easily identify and choose a product that

• contains the ingredients listed on the label, in the declared potency and amount
• does not contain harmful levels of specified contaminants
• will break down and release into the body in a specified amount of time
• and has been made according to the FDA’s Good Manufacturing Processes

Herbal products and supplements can be confusing and cancer survivors (and anyone!) should talk with their doctors before taking any supplement.

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In the latest issue of Cancer Research Update, AICR’s biweekly email newsletter on the science of cancer prevention, treatment and survival, we asked cancer researchers and educators to answer one, simple question:

What do we know today that we didn’t know just 10 years ago?

Their answers might surprise you – they surprised us.  Although epidemiologists, clinicians, basic researchers and health professionals differ on what they believe to be the most important achievement in the past ten years, they agreed on one thing:  It’s never been clearer that diet, physical activity and a healthy weight all play an important protective role.

Check out the article – and subscribe to Cancer Research Update today.

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With our easy to follow gift-giving guide, your holiday shopping will be done in no time.  Find the friend(s) or relative(s) described below, follow the link and you’ll be set. Then – relax and enjoy the holiday season!

The Chocoholic:  Make a batch of Chocolate-Dipped Fruit or Three-Way Hot Cocoa Mix; package attractively and attach the fun health facts from our website.

The Aspiring Chef:  The New American Plate Cookbook from AICR with 200 delicious and healthy recipes and luscious illustrations.

The Practical Organizer:  AICR 2010 Calendar.  Fun illustrations with healthy tips and mouth-watering, monthly recipes.

Nieces, Nephews, Grandchildren: Kids Coloring Recipe Book. Fun with healthy food – a great stocking-stuffer.

For a loved one who is a cancer survivor: “A Dietitian’s Cancer Story” by Diana Dyer, MS, RD offers information and inspiration for recovery and healing.  Or a donation to AICR in their name can be a way to honor their courage and hope.

Enjoy your healthy holiday shopping!

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This week’s study of soy consumption and breast cancer survivors in China has gotten some attention.

Over on the AICR website, we bottom-line the study results, and provide some evidence-based, practical advice for women who have had, or who are high risk for, breast cancer.

Note:  Soy is one of several much-studied foods featured on the Foods That Fight Cancer? section of the AICR website.

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Check out AICR’s fun Thanksgiving eCards:

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Every issue of AICR’s biweekly e-publication, Cancer Research Update, delivers exactly what its title promises: Quick summaries of the latest research on diet, physical activity, weight and cancer, delivered straight to your inbox.

Have you subscribed yet? It takes only a few seconds.

The latest issue of CRU is a special edition: We present highlights from last week’s AICR Research Conference on Food, Nutrition, Physical Activity and Cancer – including the study that won top honors at our poster session.

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At our Research Conference last week, we were honored to have Kathryn H. Schmitz, PhD, MPH, FACSM give a talk on strategies for promoting physical activity among cancer survivors.

It was Dr. Schmitz’s PAL (Physical Activity and Lymphedema) Trial that showed that survivors with lymphedema (swelling of the limbs) could benefit from gradual, closely supervised weight training – a finding that challenged the conventional wisdom that lymphedema sufferers should avoid weight-bearing exercise.  She published her findings in the August issue of the New England Journal of Medicine.  We profiled this research in the latest issue of AICR’s ScienceNow newsletter.

But that doesn’t mean that women who have, or who are at high risk for lymphedema, should just head to the gym and start lifting away.  We caught up with Dr. Schmitz at lunch, and she talked about two online resources to help these women get the guidance they need.

www.lymphnet.org – The National Lymphedema Network. Find physical therapists trained in lymphedema issues.

www.strengthandcourage.net – Order a DVD on exercise after breast cancer surgery – includes many of the exercises used in Dr. Schmitz’s PAL trial.

For more general advice about diet and physical activity during and after cancer, don’t forget to check out the AICR/New York Presbyterian Hospital DVD, Food For the Fight: Guidelines for Healthy Nutrition During and After Cancer Treatment

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