Lymphedema is abnormal swelling that is caused by a build-up of lymph fluid. It occurs most frequently in the arms and in the legs and is commonly caused by the removal of or damage to lymph nodes as a part of cancer treatment. In this scenario, the onset of lymphedema can occur during treatments, days, months or even years after the treatment protocol is completed.
According to the World Health Organization there are over 170 million people world-wide who suffer from secondary lymphedema. It affects approximately 15% of all cancer survivors and an estimated 30% of those treated for breast cancer after surgery to remove lymph nodes.
Lymphedema is a chronic condition that, if not cared for, can lead to infection, thickening of the skin, pain and loss of proper function. But with the help of professionals in the field and by learning techniques for self-care it can be managed.
Unfortunately lymphedema is poorly understood and researched. For this reason the new book entitled:
The Complete Lymphedema Management and Nutrition Guide
is a great resource for both those suffering from lymphedema and for practitioners.
A Great Resource for those Suffering from Lymphedema and for Practitioners
Scientifically researched and thoughtfully put together, the book is divided in to four sections.
Parts 1 & 2 are authored by Ann DiMenna, PT, CDT. Parts 3 & 4 by Jean Lamantia, RD.
Part 1: Understanding Lymphedema
This section beautifully lays out the physiology and biology of the lymphatic system as well as addressing Lymphedema Risk Reduction by using an easy to understand narrative coupled with informative visuals.
Part 2: Self-Care for Lymphedema
Self-care management is vital for those with lymphedema. This section covers the key areas of skincare, self-taping, self-massage and exercise. It also covers the topic of compression garments very well.
The next 2 sections cover the importance of nutrition for lymphedema management.
Part 3: Nutrition for Lymphedema
This is a very informative section of the book that covers these important topics for lymphedema management:
Bodyweight
The role of the lymphatics in digestion
Reducing Chronic Inflammation
Fluids, protein and sodium
Supplements
Meal Planning
Of note here as well, most of you know that I am a proponent of intermittent fasting. Included within this section is an interesting notation from Jean about her thoughts on intermittent fasting and possible benefits for managing lymphedema. She is very clear that her thoughts are speculative, not researched based, but I find the notion thought provoking at the very least.
Part 4: Recipes for Lymphedema
And to wrap it up, the book contains some wonderful recipes to help the reader implement the nutritional advise that Jean Lamantia has provided.
As a practitioner who works with patients suffering from lymphedema, I find this book to be a valuable reference. As a sufferer of lymphedema myself, I know that this book will be of great benefit for those trying to manage this condition.
Dr. Campbell is an Associate Professor in the Department of Kinesiology and Health. She received her BS and MS from Bloomsburg University of Pennsylvania and PhD from Florida State University. Following her PhD she completed a three-year postdoctoral fellowship supported by the USDA. Currently, the Campbell research focuses on two lines of inquiry related to exercise and the intestine. The first includes how exercise impacts the gut microbiome. The microbiome is an expanding area of research focused on how high-fat diets alter the gut microbiome and how this impacts systemic health. Their second line of inquiry is focused on providing an understanding for how changes in the microbiome impact intestinal health and ultimately disease state.
Learning Points:
What is research telling us about the effects of high fat diets on microbes?
How does exercise modify gut microbes?
What types of exercise have the best benefit on gut microbes?
Every Tuesday from 11am -12pm I host The Health Hub, an interactive, forward thinking talk show on Radio Maria Canada. Call, tweet or email your questions as together we explore health issues that are relevant to you from new and innovative points of view.
Dr. Mansoor is the President and COO of The DNA Company, a leading and innovative provider of comprehensive Functional Genomics testing and consulting and an industry first: Individually customized supplements.
He is widely regarded as a pioneer in medical genomics and has been the recipient of multiple academic and industry awards. He is the holder of several patents in the general fields of molecular diagnostics and genomics research and is one of the most sought-after national and international conference speakers in the genre of personalized medicine.
Prior to his role at The DNA Company, Dr. Mansoor was:
Founder and President of ManaGene (2010-2018)
CEO of Combimatrix (Nasdaq traded leader in diagnostic genomic microarrays) (2006-2010)
Director of Genomics at Quest Diagnostics (The world’s largest reference laboratory with a market capitalization of over $10 billion US) (2003-2006)
Director of Research and Development at Spectral Genomics (one of the industry’s first commercial genomic microarray developers spun out of Baylor College of Medicine under Dr. Mansoor’s scientific leadership)
Dr. Mansoor maintains an active clinical practice as a genomics consultant to some of the leading executive health clinics in Canada and abroad.
Learning Points:
What is the most recent research telling us about Hormone Replacement Therapy?
Is there a place for Hormone Replacement Therapy in women’s health?
Every Tuesday from 11am -12pm I host The Health Hub, an interactive, forward thinking talk show on Radio Maria Canada. Call, tweet or email your questions as together we explore health issues that are relevant to you from new and innovative points of view.
Sticking to the perimeter of the grocery store is the ideal way to shop. But when the ideal meets the real and we find ourselves nose to label with packaging we need to be armed and ready.
Let’s face it, reading labels can be confusing. But it is a necessary evil when you want to eat healthy.
With a few tips however you will be able extrapolate the important information that you need to make good decisions in the grocery aisles.
First off avoid the propaganda on the front of the product and go right to the good stuff on the back. Companies can free wheel with what they say on the front of the packaging but there are real guidelines for what’s on the back. For example a label may say that a food product is reduced in fat or reduced sodium. What this means is that the amount of fat or sodium has been reduced from the original product amount. It doesn’t mean, however, that the food is low in fat or sodium.
Here are My 3 Top Things to Look For on a Product Label
1. Check out the Ingredients
Check out the ingredient list. Product ingredients are listed by quantity, from highest to lowest amount
2. Understand the serving size
It is really important that you understand that all of the nutrition information shown is based on serving size.
And don’t be deceived by this. A single serving may not be what you think. For instance, a serving size may be half a cup where as you might logically think it would be whole cup.
3. Know the Different Names for Sugar
We know by now the dangers of over consuming added sugars. With this in mind, it is very important that you become aware of the fact that there are many, many different names for sugar on a food label. Some of them end in –ose such as Sucrose, Maltose and Dextrose. Others like Barley Malt, Turinado and Molasses do not.
On the right side of a food label, you’ll see a column that lists the percent daily values (%DV). Percent daily values tell you how much of a the particular nutrient one serving will give you compared to how much you need for the entire day. It helps you gauge the percentage of a nutrient requirement met by one serving of the product.
Nutrition Facts Tables
Do you ever look at the Nutrition Facts tables? Do they help you decide which foods to buy or not? Do the numbers even make sense?
To be honest, I don’t think it’s that the most user-friendly or helpful tool. But it’s good to understand it since it’s here to stay.
Let me give you a super-quick crash course on reading the Nutrition Facts tables.
Then, try my delicious and super-easy snack recipe that’ll blow your pre-packaged granola bars out of the water.
How to Read the New Nutrition Facts Tables
The Nutrition Facts table is on the side of most packaged foods. It’s often found close to the ingredient listing.
The purpose of it is to help consumers make better nutrition decisions. When people can see the number of calories, carbs, sodium, etc. in food, they should be able to eat better, right?
Whether you like the Nutrition Facts table or not, let’s make sure you get the most out of it, since it’s here to stay!
Here’s my four-step crash course on reading the Nutrition Facts table.
Step 1: Serving Size
The absolute most important part of the Nutrition Facts table is to note the serving size. Manufacturers often strategically choose the serving size to make the rest of the table look good. Small serving = small calories/fat/carbs. So, it’s tricky.
All the information in the table rests on the amount chosen as the serving size. And, since every manufacturer chooses their own, it’s often difficult to compare two products.
In Canada, in the next few years (between 2017-2022), serving sizes will be more consistent between similar foods. This will make it easier to compare foods. The new labels will also have more realistic serving sizes to reflect the amount that people eat in one sitting, and not be artificially small.
Let’s use an example – plain, unsalted walnuts from Costco.
Right under the Nutrition Facts header is the serving size. That is a ¼ cup or 30 g. This means that all the numbers underneath it are based on this amount.
FUN EXPERIMENT: Try using a measuring cup to see exactly how much of a certain food equals one serving. You may be surprised at how small it is (imagine a ¼ cup of walnuts).
Step 2: % Daily Value
The % Daily Value (%DV) is based on the recommended daily amount of each nutrient the average adult needs. Ideally, you will get 100% DV for each nutrient every day. This is added up based on all of the foods and drinks you have throughout the day.
NOTE: Since children are smaller and have different nutritional needs if a type of food is intended solely for children under the age of 4, then those foods use a child’s average nutrition needs for the %DV.
The %DV is a guideline, not a rigid rule.
You don’t need to add all of your %DV up for everything you eat all day. Instead, think of anything 5% or less to be a little; and, anything 15% or more to be a lot.
NOTE: Not every nutrient has a %DV. You can see it’s missing for things like cholesterol, sugar, and protein. This is because there isn’t an agreed “official” %DV for that nutrient. The good news is that the new Nutrition Facts tables will include a %DV for sugar. Keep your eyes out for that.
Step 3: Middle of the table (e.g. Calories, fat, cholesterol, sodium, potassium, carbohydrates, and protein)
Calories are pretty straight forward. Here, a ¼ cup (30 g) of walnuts has 200 calories.
Fat is bolded for a reason. That 19 g of fat (29% DV) is total fat. That includes the non-bolded items underneath it. Here, 19 g of total fat includes 1.5 g saturated fat, (19 g – 1.5 g = 17.5 g) unsaturated fat, and 0 g trans fat. (Yes, unsaturated fats including mono- and poly-unsaturated are not on the label, so you need to do a quick subtraction).
Cholesterol, sodium, and potassium are all measured in mg. Ideally, aim for around 100% of potassium and sodium each day. It’s easy to overdo sodium, especially if you grab pre-made, restaurant foods, or snacks. Keep an eye on this number if sodium can be a problem for you (e.g. if your doctor mentioned it, if you have high blood pressure or kidney problems, etc.).
Carbohydrate, like fat, is bolded because it is total carbohydrates. It includes the non-bolded items underneath it like fiber, sugar, and starch (not shown). Here, 30 g of walnuts contain 3 g of carbohydrates; that 3 g are all fiber. There is no sugar or starch. And as you can see, 3 g of fiber is 12% of your daily value for fiber.
Proteins, like calories, are pretty straight forward as well. Here, a ¼ cup (30 g) of walnuts contains 5 g of protein.
Step 4: Bottom of the table (e.g. vitamins & minerals)
The vitamins and minerals listed at the bottom of the table are also straightforward. The new labels will list potassium, calcium, and iron. Yes, potassium will drop from the middle of the table to the bottom, and both vitamins A & C will become optional.
Manufacturers can add other vitamins and minerals to the bottom of their Nutrition Facts table (this is optional). And you’ll notice that some foods contain a lot more vitamins and minerals than others do.
Conclusion
I hope this crash course in the Nutrition Facts table was helpful because it is important to be informed about what you are eating.
Proper nutrition is a key piece of cancer prevention so understanding what you choose to put in to your shopping cart is key.
Do you have questions about it? If so, leave me a comment below.
Delicious and Super-Easy Walnut Snack Recipe
Serves 1
Ingredients:
8 walnut halves
4 dates, pitted
Instructions:
Make a “date sandwich” by squeezing each date between two walnut halves.
Roosmarie Ruigrok lives in Amsterdam and is a fashion enthusiast with over 30 years of experience in the fields of fashion & sustainability. In 2007, after 15 years of working in the textile industry, 10 of those years at her own company Promax Corporate Fashion, she founded the first on- and offline sustainable platform in the fashion and textile industry in Europe called Clean & Unique. She has an extensive curriculum of ethical participation and initiatives, including working for, Amnesty International, Fair Wear Foundation and Fairtrade and Fashion Revolution.
She also lectures and has participated on several boards, TV programs and in voluntary activities.
Her dedication and commitment to promoting sustainable fashion reaches far beyond any trend. Roosmarie is a true sustainable fashion expert who is intrinsically motivated and passionate about ethical fashion for the purpose of creating a better world for everyone.
Learning Points:
What is Sustainable Fashion?
How are the current trends of fashion impacting our environment?
What can we do as consumers to become sustainable shoppers in the fashion world?
Every Tuesday from 11am -12pm I host The Health Hub, an interactive, forward thinking talk show on Radio Maria Canada. Call, tweet or email your questions as together we explore health issues that are relevant to you from new and innovative points of view.
lly researched and thoughtfully put together, the book is divided in to four sections.
