Lung Cancer

Lung Cancer Facts & Tips for Prevention

Lung cancer is one of the most common cancers in the world⁠.

In 2015, it was estimated that approximately 26,600 Canadians would be diagnosed with lung cancer.  That is more than any other type of cancer.

In addition to this, more people die from lung cancer than breast cancer, colorectal cancer and prostate cancer combined.

There are two major types of lung cancer, non-small cell lung cancer (NSCLC) and small cell lung cancer (SCLC)⁠.

Non-small cell lung cancer accounts for about 85 percent of lung cancers, small cell lung cancer about 15 percent.⁠

NSCLC usually starts in glandular cells on the outer part of the lung. This type of cancer is called adenocarcinoma. Non–small cell lung cancer can also start in flat, thin cells called squamous cells. These cells line the bronchi, which are the large airways that branch off from the windpipe (trachea) into the lungs. This type of cancer is called squamous cell carcinoma of the lung. Large cell carcinoma is another type of non–small cell lung cancer, but it is less common. There are also several rare types of non–small cell lung cancer. These include sarcoma and sarcomatoid carcinoma.  SCLC usually starts in cells that line the bronchi in the centre of the lungs. The main types of small cell lung cancer are small cell carcinoma and combined small cell carcinoma (mixed tumour with squamous or glandular cells).

Anatomy & Facts About Our Lungs

 

 

Did you know?

  • In proper anatomy our right lung is shorter and wider than our left.  Our left lung is narrower and more oblong
  • The anterior border of the left lung is marked by a deep cardiac notch while the right lung is straight
  • Our left lung is smaller than our right lung because our heart occupies space on the left side
  • Our right lung consists of 3 lobes.  Our left lung has 2
  • Our right lung connects to the trachea by two bronchi while the left lung connects to the trachea by a single bronchus

Possible causes of lung cancer

🔹Cigarette smoking causes most lung cancers.  Of note however many patients who are diagnosed with lung cancer have either never smoked or are former smokers.

🔹Exposure to high levels of pollution⁠

🔹Exposure to radiation and asbestos may increase risk of lung cancer⁠

🔹Genetics

Common symptoms of lung cancer

✔️A cough that doesn’t go away and gets worse over time⁠

✔️Constant chest pain⁠

✔️Coughing up blood⁠

✔️Shortness of breath⁠

✔️Fatigue⁠

Help lower your risk of lung cancer by incorporating the following tips

☑️Stop Smoking:⁠

Smoking is responsible for the majority of lung cancers. If you are a smoker it’s never too late to quit. For those who have been diagnosed with lung cancer, by stopping your smoking habit you can make cancer treatment more effective

☑️Limit Your Chemical Exposure:⁠

Chemicals in the workplace and at home can contribute to lung cancer

☑️Reduce Your Exposure to Second-Hand Smoke:⁠

Exposure to second-hand smoke increases your chance of developing lung cancer

☑️Consume Green Tea and Black Tea:⁠

Studies have shown that consuming Green & Black tea are associated with a reduced lung cancer risk⁠

As well as the above, proper sleep, exercising regularly and eating a diet rich in fruits and veggies are very important habits for cancer prevention as a whole.⁠


References

 

How You Can Manage Lymphedema

Lymphedema is the abnormal swelling that is caused by a build up of lymph fluid and most commonly occurs in the arms and in the legs.

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.

The onset of lymphedema can occur during treatments, days, months or years after the treatment protocol is completed.

Unfortunately lymphedema cannot be cured but it can be managed by employing some or all of the following strategies to encourage movement of the lymph fluid:

Dry Brushing

Contrast Showers

Rebounding

Regular Exercise

Lymphatic Massage

Compression Bandaging

Dry Brushing

The benefits of dry brushing are many and include:

  1. Dead layers of skin being removed and pores unclogged
  2. Blood circulation increased to the internal organs and the skin, which promotes oxygenation and healing
  3. The detoxification qualities of the skin maintained
  4. Hormone and oil-producing glands being stimulated
  5. Nerve endings stimulated in the skin helping to maintain the health of the entire nervous system
  6. Muscle tone assisted and fat deposits more evenly spread

How to Perform a Dry Brush Massage
Use a natural bristle brush with a brush pad about the size of your own hand

Start with the soles of your feet. Brush in a circular motion as you move up your body brushing feet to legs, hands to arms, back to abdomen, and chest to neck. You don’t need to apply a lot of pressure.  Just enough to make your skin feel warm, about 5-10 minutes. The massage is best performed when you wake in the morning and before you go to bed at night.

Contrast Showers

 

Alternating hot and cold showers improves blood circulation, increases cellular oxidation, enhances immunity, strengthens the nervous system and flushes cellular toxins into the blood.

When we shower in hot water for less than five minutes, it has a stimulating effect on our circulation. When we have a cold shower for less than one minute, we stimulate blood flow and metabolism. Cold showers first constrict and then dilate blood vessels. When we finish with a cold shower the following physiological effects happen:

  • Increased oxygen absorption
  • Increased tissue tone
  • Increased white blood cell count improving immunity
  • Increased red blood cell count
  • Decreased blood glucose
  • Heightened metabolism

Rebounding

A rebounder a small trampoline. Jumping on a rebounder 5-10 minutes a day improves the circulation of lymphatic fluid. Muscular contractions push the fluid through the lymphatic vessels. When the muscular contraction is used in combination with deep breathing, lymphatic circulation is enhanced even more. This improves the body’s cancer-fighting ability.

Additional benefits of rebounding include:

  • Gentle massage of the internal organs, including the liver and colon
  • Improved muscle tone
  • Improved digestion, elimination and body detoxification
  • Burning calories
  • Increased energy
  • Improvement in cardiovascular health
  • Stress reduction

Regular Exercise

Exercising, of all kinds, causes muscle contractions encouraging the flow of lymph fluid.  Exercising also:

  • Improves insulin sensitivity
  • Helps manage weight
  • Improves mitochondrial health
  • Reduces stress
  • Improves muscle tone

Lymphatic Massage

Lymphatic drainage massage stimulates the circulation of blood and lymph, moving tissue fluid into the lymph vessels from the tissues.

As a result, lymph drainage massage can help remove toxins and wastes from the tissues. Increased lymph flow will also help with immunity, reduce the risk of infection, and speed the healing of inflammation.

Lymphedema Compression Bandages

Compression bandages help to limit the amount of fluid building up in the limb. When functioning without limitation, there is a constant flow of fluid from the tiny blood vessels into the tissues. This fluid will then be drained by the lymph system. For those with lymphedema, wearing a compression garment reduces excessive or unnecessary flow of fluid from the bloodstream into the tissues.

Lymphedema compression sleeves encourage the fluid within the affected limb to move towards the body where it can drain away more easily. Compression sleeves have a graduated compression, with more at the hand or foot than at the top of the garment.  This directs the fluid to the root of the limb which is either the groin or armpit.

Finally compression garments provide the muscles with a firm resistance to work against improving the function of the lymphatic system and encourage the movement of fluid along the lymph routes.

Summary

Your routine for lymphedema management:

 1)    Make a daily practice out of dry brush massage

2)    Have a contrast shower daily

3)    Use a rebounder four hours weekly; 5 – 30 minutes once or twice daily

4)    Exercise approximately 4 hours per week

5)    Routinely go for lymphatic massages

6)    Wear a compression bandage daily

References

Why You Should Start Dry Brushing Today

Health Benefits of Rebounding

The Benefits of Lymphatic Drainage Massage

The Benefits Of Wearing A Lymphedema Compression Sleeve

 

6 Health Habits to Learn Before Turning 60 by Dr. Patsi Krakoff

By Dr. Patsi Krakoff, author War on Aging

Dr. Patsi Krakoff is a retired psychologist with 30 years’ experience in behaviour modification and health and wellness coaching. She is a life-long writer having been published in Paris, France where she lived for 20 years. She founded Content for Coaches, a writing service providing leadership articles for executive coaches. War on Aging was written with her husband Robert Krakoff to help healthy seniors live longer through better exercise and nutrition. 

6 Health Habits to Learn Before Turning 60

In my 70s, I have become a health nut. I’m always talking about better health habits for seniors. While others my age are remodeling kitchens and becoming gourmet cooks, I talk about the latest trends in diets, cardio workouts and high intensity interval training.

I’m not sure anybody listens anymore, and I don’t mind, as long as they keep inviting me to lunch. I try not to talk too much about nutrition when they do.

I wasn’t always this way. Like other women my age, I spent a lot of my life indulging on junk food and desserts, then yo-yo dieting to keep the weight off. My idea of working out was shopping all three floors of Nordstrom’s with a credit card.

Genes Aren’t Everything

I was lucky in some ways. I was blessed with small bones and a thin frame, meaning I could pass for healthy even when carrying 20 unnecessary pounds. It wasn’t until I turned 50 that I realized I was aging. I woke up in pain with a collapsed disk and an irregular heart rhythm.

The doctors prescribed medications and surgery. They explained, “You’re just getting old. Not to worry.”

I was angry and wanted to prove them wrong, only they were right. A hard look at my family history ruined it: everyone in my immediate family ̶ mother, father, sister ̶ died in their 50s and 60s. I was 64 at the time. It was time to tackle my health.

Behold, the Way Forward

I wasn’t on the Road to Damascus, but I imagined a shining white light pointing in the direction of the gym. I would go forth and sweat. I wasn’t ready to fast, but I’d throw out all junk food.

Today, at 74, I’ve settled into a life of exercise, good nutrition, and a commitment to healthy habits. I no longer struggle to keep these goals; it’s a way of life.

It didn’t happen overnight, it took persistence. I came to terms with aging and the fact that̶̶ like most seniors ̶I don’t have time left to get it right. Life and health are not a dress rehearsal.

Advice to a 50-Year-Old

The other day a friend asked me what she should tell her daughter ̶ who’s turning 50 ̶ and who isn’t taking good care of herself.

The midlife years are especially hard for working parents who are perpetually out of time and energy. But here’s what health habits I wish I had learned earlier in my own life.

  1. Eat for health. Good eating habits will ensure you avoid some of the diseases of aging, or at least slow them down (heart disease, strokes, diabetes, and dementia.) Starting in midlife, your cells don’t perform as well, meaning they become sensitive to the wrong foods and need more of the good stuff: vitamins, proteins and minerals. Cut down on portions and lose excess weight for good. It’s easier to attain a healthy weight in your 40s and 50s than in your 70s.
  2. Increase your exercise. Do more of what you love, be it sports, dance, yoga, Pilates, etc. Be consistent, never give up, even when sick or injured. The body can always do something while rehabbing. Include time for recovery and stretching and balance. The more you develop muscles at 40 and 50, the better you will look and feel at 70. And the easier an exercise habit will be as you turn 60 and 70.
  3. Don’t skimp on sleep. Remember to get 7-9 hours each night. Your brain needs it to preserve memory functions. Insomnia can lead to obesity, heart disease and dementia. The high rates of cognitive impairment in seniors can be diminished by attention to brain health in your 50s and 60s.
  4. Manage stress and emotions: Pay attention to moods and reach out to friends and others when needed. Nearly every 50-year-old has stress from family, relationships, work, and money periodically. Without stress management tools, it’s easy to let anger or sadness take a hold of you. Those tools will be essential to meeting the challenges of old age.
  5. Maintain good relationships and social connections. Stay in touch with loved ones and cultivate close friends. You’ll need them more than ever as you age. Social relationships contribute to good health and mental acuity.
  6. Find a sense of purpose. Don’t let others dictate what you ‘should’ be doing. Find your passion and focus time and energy doing what you love. While we can’t ignore the pressures of making a living and working, cultivate what you enjoy most. Prepare for the day when you will have more time for what you love.

You are never too young to get healthy. Start now in midlife, and you’ll be ahead of the game as you become a senior. You will look and feel ten years younger, and truly enjoy those golden years.

 

The Forgotten Function of Food

There are many functions of food within a cancer protocol. A well structured diet helps to strengthen and prepare a cancer patient’s body before surgery, chemotherapy and/or radiation. It provides key nutrients for patients going through treatment, helps to lower the risk of infection and it helps to detoxify, strengthen and repair a cancer patient’s body post treatment[1].

https://www.cathybiase.com/5-tips-start-cancer-prevention-diet/

But as important as these functions of food are, often missed or overlooked is the function of food to bring joy and joy can be a hard thing to find when you are going through a cancer diagnosis.

The heart of a house is the kitchen. It is where our bodies and our soles are nourished. It is where we succeed in plating a great meal or laugh at a recipe gone wrong. Food brings families and friends to the table and science shows that eating together has great benefits including greater happiness and healthier food choices[2].

Eating meals together offers an opportunity to reconnect to those that are central to our being, to those that give our lives meaning. Food is a part of our history. It is a part of the essence of who we are and where we come from. It evokes memories and makes memories.

Gathering in the kitchen and sitting around the table can bring back life as it was before cancer. And although this may only be for a brief time each day, these moments can invigorate and strengthen a cancer patient enough to help them to move forward when the road ahead can seem so hard.

I have done the schooling, the certifications and I will forever continue to expand my knowledge of Nutrition Oncology to better serve the cancer patients that I work with. But to this day I feel that the greatest thing that I have to offer to cancer patients, their family and friends lies not in my book knowledge but in my personal experience with having had cancer. I cherished moments of normalcy, those times when I was just mom again and not a cancer patient.

Many of those moments were in my kitchen. Not when I was using food as a tool in my protocol but when my food was a meal.

_________________________

References:

[1] https://www.cancer.org/treatment/survivorship-during-and-after-treatment/staying-active/nutrition/nutrition-during-treatment/benefits.html

[2] https://www.goodnet.org/articles/9-scientifically-proven-reasons-to-eat-dinner-as-family

 

It’s 2019! Let’s Make Your Goals a Reality

Happy New Year everyone! I would like to take this opportunity to wish you and your loved ones health and happiness in 2019.

The beginning of a new year seems like a great opportunity for a fresh start right? It’s 2019. Feet on ground. Face forward. Let’s make ME a better ME. I love it! This is the perfect mindset for change so let’s look at ways to help you to achieve your goals.

Bad news first.  Let’s get it out of the way!  According to the time management firm FranklinCovey, one third of resolutions don’t make it past the end of January. This is a significant number of fails.

But this won’t be us because we are going to tilt the odds in our favour and plant ourselves firmly within that 2/3’s group by adhering to a few simple strategies to transform our goals in to realities!

Here we go.

First off…

Make sure that you really want to do this!

Let’s start here. Make sure that you really want to achieve the resolution that you have made. Do you really want to switch to dandelion coffee or is it just the trendy thing to do?

If you are not fully invested in your resolution, it’s just not going to happen.

Make sure that the goals you set are realistic

Seriously. Don’t aim for a marathon if you don’t own running shoes.

Start small and build on your successes.

 

Write it down

A study done by Dr. Gail Matthews, a psychology professor at the Dominican University in California, found that those who wrote down their goals achieved significantly higher rates of success than those who did not. In fact her findings were that you become 42% more likely to achieve your goals, simply by writing them down on a regular basis.

Make a plan

Create key action steps that will keep you on your path to achieving your goals. For instance, if your New Year’s resolution is to meal plan for your weekly dinners, 3 actionable steps could look like this:

  1. Pick simple, tasty recipes on Saturday
  2. Shop for your weekly ingredients Sunday
  3. Wash and prep your veggies when you get home from shopping

You can achieve anything if you truly want to and are prepared to put in the work.

You’ve got this!!


References:

http://www.dominican.edu/academics/ahss/undergraduate-programs/psych/faculty/fulltime/gailmatthews/researchsummary2.pdf