癌症（from nasm experts）

jacky

Cancer Monday, February 16, 2009
by dotFIT experts

Cancer is the second leading cause of death in the United States behind heart disease.  There are many different kinds of cancers, but some are more common than others.  Skin cancer occurs most frequently, with over an estimated 1 million new cases this year, followed by lung cancer, prostate cancer, and breast cancer.   Fortunately, incidences and deaths from the disease have been declining.

Skin cancer (nonmelanoma) forms in tissues of the skin.  The type of cancer depends on which cells it forms in.  Most skin cancers form due to a weakened immune system or excessive exposure to the sun.  The best method of prevention is to avoid direct contact with sunlight for extended periods of time.  The shorter your shadow, the more important it is to seek shade.  Sunscreen may help, but getting out of the sun is best.

Lung cancer forms in tissues of the lung, usually along the air passages.  Your risk of dying from this and other heart, lung, and respiratory diseases drops dramatically if you quit smoking.

Prostate cancer is most common in older men.  Nutrition may play a role in its prevention.  Please refer to the nutrition and supplementation section below for more information.

Breast cancer can affect both men and women, although the incidence in males is rare.  Your risk for developing breast cancer is determined by genetics.  It has been found that high-risk women reduced their chances of developing breast cancer by taking the drugs Tamoixifen and Raloxifene.  Breast-removal (mastectomy) surgery has been shown to reduce the incident in high-risk women by up to 90 percent.  Certain foods may also help.  Please refer to the nutrition and supplementation section below for more information.

Symptoms

Unexplained weight loss of 10 pounds or more when you’re not trying to lose weight
• Occurs most often with cancers of the pancreas, stomach, esophagus, or lung.
  
Fever
• May be an early sign of blood cancers, such as leukemia or lymphoma.
  
Fatigue
• May happen in early stages of leukemia, some colon or stomach cancers.
  
Pain
• May be an early symptom of bone cancers or testicular cancer.
• An unyielding headache may be a symptom of brain cancer.
• Back pain can be a symptom of colon, rectum, or ovarian cancer.
  
Changes in skin color, itching, excessive hair growth
• Associated with skin cancers.
  
Changes in bowel or bladder function
• Altered bowel size and long term constipation or diarrhea may be signs of colon cancer.
• Change in bladder function, pain when passing urine, and blood in urine may be signs of bladder cancer.
  
Sores that do not heal
• Skin sores that bleed and do not heal may be a sign of skin cancer.
• Long-lasting oral sores may be a symptom of oral cancer.
  
White patches inside mouth, spots on tongue
• May be pre-cancerous signs of oral cancer.
  
Unusual bleeding or discharge
• Bloody phlegm may be a sign of lung cancer.
• A bloody, dark, or black stool may be a sign of colon or rectal cancer.
• Unusual vaginal bleeding may be a sign of cervix cancer.
• Bloody urine may be a sign of bladder or kidney cancer.
• Bloody discharge from the nipple may be a sign of breast cancer.
  
Thickening lumps on the body
• Lumps around the breasts, testicles, or lymph nodes may be an indication of cancer in that area.
  
Indigestion or trouble swallowing
• May be a symptom of esophagus, stomach, or throat cancer.
  
• Nagging cough or hoarseness
  • May be a symptom of lung cancer, larynx (voice box) cancer or thyroid cancer.
    
  
  

Impact of exercise

• May reduce risk for all types of cancer.
• Battles cancer-related fatigue.
• Improve quality of life by preventing loss of function associated with chronic illness.
  

Exercise specifications

• Treadmill walking, stationary cycling, rowing, low-impact step aerobics acceptable.
• Exercise 3-5 days/week for 15-30 minutes/session.
• Avoid heavy lifting in initial stages of training.
• 1-3 sets of 10-15 repetitions 2-3 days/week when resistance training.
• Moderate intensity aerobic exercise (50-70% max heart rate, or an “easy” to “fairly hard” pace), that can be reduced to 40-70% max heart rate if needed.
• Allow for adequate rest and progress slowly.
  

Nutrition & Supplementation
Consume a diet with plenty of fruits and vegetables, as they are the best weapons against cancer.  Unsaturated fatty acids, fiber, and green tea combat a variety of cancers as well.

Antioxidants – These potent nutrients protect against aging and cancer by canceling out free radicals that cause cell damage.
• Cruciferous vegetables (broccoli, cauliflower, cabbage, brussels sprouts, and kale) contain vitamin C, beta carotene, and lutein which protect from cancer-causing mutations.
• Bright red tomatoes and a berry called autumn olive are full of lycopene, a noted cancer crusher.
  
• Bulb vegetables such as onions, and garlic (especially when crushed) contain an abundance of cancer-fighting flavonoids.
• Green tea is loaded with antioxidants, which may help prevent every kind of cancer and even boost effects of chemotherapy treatment.
  
Folate – This B vitamin maintains DNA and prevents your cells from becoming cancerous.
• Sources:  Leafy green vegetables such as spinach, kale, beets, squash, enriched cereal, and beans.
  
Unsaturated fatty acid balance – Eating more omega-6 than omega-3 fatty acids may promote cancer growth.  Omega-6s are found in corn and soy oils, processed grains, and red meat.  It’s easy to consume too many of these fats with a diet full of fried, fast, and processed foods; balance them out with Omega-3s.
• Sources:  Cold-water fish (salmon, tuna, herring, and mackerel), flaxseed oil, walnuts, and green leafy vegetables.
  
• Fiber – There is debatable research that fiber may reduce the risk of colon cancer, however at the very least it hurries stool through the large intestine, minimizing the time cancer-causing agents spend in your body.  High-fiber intake is usually associated with a high intake of fruits and vegetables as well.
  • Sources:  Whole-wheat products, brown rice, barley, fruits and vegetables.
    
  
  

Key Defense

Vs. skin cancer
• Selenium – found in beef, chicken, seafood, whole wheat, broccoli, celery, cucumbers, dairy products, and mushrooms.
• Para-Aminobenzoic Acid (PABA) – found in eggs, brewer’s yeast, molasses, wheat germ, and whole grains.
  
Vs. lung cancer
• Selenium – found in beef, chicken, seafood, whole wheat, broccoli, celery, cucumbers, dairy products, and mushrooms.
• Phytoestrogens – found in produce (especially broccoli), seeds, legumes, and grains.
  
Vs. prostate cancer
• Phytoestrogens – found in produce (especially broccoli), seeds, legumes, and grains.
• Zinc – found in pumpkin seeds (excellent food for combating prostate cancer), meats, seafood (oysters, beef, crab, pork, chicken), and fortified cereal.
  
• Vs. breast cancer
  • Phytoestrogens – found in produce (especially broccoli), seeds, legumes, and grains.
  • Flaxseed oil.
  • Trace minerals such as vitamin A, beta carotene, vitamin B1 and B6, folic acid, and vitamin C.  You can consume these through a daily multivitamin, fortified cereals, fruits and vegetables.
    
  
  

Resources
“Cancer” on the Centers for Disease Control and Prevention website:  www.cdc.gov/cancer

Emory University’s Cancerquest:  www.cancerquest.org

The American Cancer Society:  www.cancer.org

The National Cancer Institute:  www.cancer.gov




References

Clark, Micheal A., Lucett, Scott C., and Rodney J. Corn.  2008.  NASM Essentials of Personal Fitness Training, 3rd ed.  Baltimore, MD, Philadelphia, PA:  Lippincott Williams & Wilkins.

Editors of FC&A Medical Publishing.  2004.  Fitness for Seniors:  Amazing Body Breakthroughs for Super Health.  Peachtree City, GA:  FC&A Medical Publishing.

Null, Gary.  1999.  Get Healthy Now!  With Gary Null:  A Complete Guide to Prevention, Treatment and Healthy Living.  New York, NY:  Seven Stories Press.

“Physical Activity and the Cancer Patient.”  The American Cancer Society.  21 January 2009.
<http://www.cancer.org/docroot/MI ... sp?sitearea=MIT>

“Signs and Symptoms of Cancer.”  The American Cancer Society.  21 January 2009.
<http://www.cancer.org/docroot/cr ... s_of_cancer.asp>

“What is Cancer?”  The National Cancer Institute.  17 January 2009.
<http://www.cancer.gov/cancertopics/what-is-cancer>

“Common Cancer Types.”  The National Cancer Institute.  17 January 2009.
<http://www.cancer.gov/cancertopics/commoncancers>




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