November is National Alzheimer’s Disease Awareness Month. It is appropriate that it is also National Family Caregivers Month, considering the fact that many people afflicted with Alzheimer’s are physically fairly well and often rely on caregivers. It would be very unusual to find a person whose life has not been affected by someone with Alzheimer’s disease (AD). My wife, Esther and her sister are good examples of the time, patience and dedication required to provide care at home for their 92 year old mother who suffers from AD.
AD is one form of dementia. It is sometimes referred to as Senile dementia/Alzheimer’s type (SDAT). Currently, more than 4 million people in the USA have AD. Approximately 10% of all people over 70 have significant memory deficits. The number doubles each decade after 70. The risk increases with age and family history for the disease.
AD is a progressive degenerative disease of the brain that affects memory and thought process. Memory impairment is the hallmark of this disease. Also, those suffering from AD present changes with the following: language, decision-making, judgment, attention, and other personality or aspects of mental function. AD progresses differently in each case.
Two types of AD have been identified, early onset and late onset. In early onset, symptoms appear before the age of 60 and progresses very rapidly. It accounts for 5-10% of all cases. Autosomal dominant inherited mutations have been found in early onset AD.
The cause of AD is not completely understood, however, most experts agree that both genetic and environmental factors are involved. It is important to rule out other medical causes before a final diagnosis of AD can be made. Only a post-mortem microscopic examination of brain tissue can confirm the diagnosis. Structural and chemical parts of the brain disconnect as the brain tissue shows twisted fragments of protein that clogs up the nerve. Clusters of dead and dying nerve cells block the transmission of information and communication from one nerve cell to the next. AD causes a disconnection of areas of the brain that normally work together.
The Greater Boston Physicians for Social Responsibility and the Science and Environmental Health Network offer the following guidelines to reduce the risk of developing AD:
Source: The HealthCentralNetwork, Inc
Read Dr. Mackarey’s Health & Exercise Forum – Every Monday : Next Week Read Alzheimer’s Part II of III.This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
November is National Diabetes Month. According to the American Diabetes Association (ADA), 23.6 million adults and children, 7.8% of the population in the United States, have diabetes. Unfortunately, one-third of these people are not aware that they have the disease. It will be the purpose of this column to raise the level of consciousness through education and offer recommendations for lowering blood sugar levels naturally.
Perhaps no goal is more important to a person with diabetes than maintaining a healthy blood sugar level. When managed over time, healthy blood sugar levels can slow the onset of complications associated with the disease. According to the ADA, pre-diabetes, or impaired glucose tolerance, occurs when blood glucose levels are higher than normal (110 to 125mg/dl) but below type 2 diabetes levels (126mg/dl). 54 million Americans have pre-diabetes in addition to the 20.8 million with diabetes.
While medications are effective in maintaining blood sugar levels, for those who are borderline, there are effective ways to lower your blood sugar naturally. Your physician will determine which treatment is most appropriate for your problem. Also, maintaining your ideal body weight is always important.
**This column is based on information from local physicians Kenneth Rudolph, MD, Gregory Borowski, MD, the American Diabetes Association L (ADA), and Lifescript
Visit your doctor regularly and listen to your body.
If you missed it, read Part 1, an overview on Diabetes.
November is National Diabetes Month. According to the American Diabetes Association (ADA), 23.6 million adults and children, 7.8% of the population in the United States, have diabetes. Unfortunately, one-third of these people are not aware that they have the disease. Moreover, the Center for Disease Control announced last week that one in three adults in the USA may develop diabetes by 2050 if current trends continue. It will be the purpose of this column to raise the level of consciousness through education and offer recommendations for lowering blood sugar levels naturally.
Diabetes is a disease in which the hormone insulin is not adequately produced or used by the body. Insulin is needed for cells to take up glucose after it is broken down from sugars, starches and other food that we eat. When working properly, this provides the fuel necessary for activities of daily living. While the exact cause is not completely understood, genetics is known to play a big role. However, environmental factors such as obesity and inactivity have been found to play a greater role.
A Fasting Plasma Glucose Test (FPG) or an Oral Glucose Tolerance Test (OGTT) can be used to screen a person for diabetes or pre-diabetes. Due to the fact that it is easier, quicker and cheaper, the FPG is the recommended test by the ADA. A FPG test between 110 and 125 mg/dl indicates pre-diabetes. A FPG of 126 mg/dl or higher indicates diabetes.
Type 1diabetes occurs when the islet cells of the pancreas are destroyed and unable to produce insulin. Without insulin the cells of the body are unable to allow glucose (sugar), to enter the cells of the body and fuel them. Without the hormone insulin, the body is unable to convert glucose into energy needed for activities of daily living. According to the ADA, 5-10% of Americans diagnosed with diabetes have type 1. It is usually diagnosed in children and young adults.
While type 1 diabetes is serious, each year more and more people are living long, healthy and happy lives. Some things type 1 diabetics will need to know: information about different types of insulin, different types of blood glucose meters, different types of diagnostic tests, managing your blood glucose, regular eye examinations, and tests to monitor your kidney function, regular vascular and foot exams.
While symptoms may vary for each patient, people with type 1diabetes often have increased thirst and urination, constant hunger, weight loss and extreme tiredness.
Type 1 diabetes increases your risk for other serious problems. Some examples are: heart disease, blindness, nerve damage, amputations and kidney damage. The best way to minimize your risk of complications from type 1diabetes is to take good care of your body. Get regular checkups from your eye doctor for early vision problems, dentist, for early dental problems, podiatrist to prevent foot wounds and ulcers. Exercise regularly, keep your weight down. Do not smoke or drink excessively.
Type 2 diabetes, also known as adult-onset, is the most common type as most Americans are diagnosed with type 2 diabetes. Obesity has been found to contribute to more than half of all type 2 diabetics. The increased rate of childhood obesity in between 1960 and 2000 is believed to have caused the increase in type 2 diabetes in present day adults and children. It occurs when the body fails to use insulin properly and eventually it fails to produce an adequate amount of insulin. When sugar, the primary source of energy in the body is not able to be broken down and transported in the cells for energy, it builds up in the blood. There it can immediately starve cells of energy and cause weakness. Also, over time it can damage eyes, kidneys, nerves or heart from abnormalities in cholesterol, blood pressure and an increase in clotting of blood vessels. Like type 1, even though the problems with type 2 are scary, most people with type 2 diabetes live long, healthy, and happy lives. While people of all ages and races can get diabetes, some groups are at higher risk for type 2. For example, African Americans, Latinos, Native Americans and Asian Americans/Pacific Islanders and the aged are at greater risk. Complications are the same as those for type 1 diabetes.
People with type 2 diabetes experience symptoms that are more vague and gradual in onset than with type 1 diabetes. Type 2 symptoms include feeling tired or ill, increased thirst and urination, weight loss, poor vision, frequent infections and slow wound healing.
Gestational diabetes occurs in about 4% of all pregnant women in the United States each year according to the ADA. If you develop diabetes during pregnancy there is a 50% chance you will develop type 2 diabetes later in life.
According to the ADA, pre-diabetes, or impaired glucose tolerance, occurs when blood glucose levels are higher than normal (110 to 125mg/dl) but below type 2 diabetes levels (126mg/dl). 54 million Americans have pre-diabetes in addition to the 23 million with diabetes.
* Your physician will determine which treatment is most appropriate for your problem. However, maintaining your ideal body weight is always important!
**This column is based on information from local physicians Kenneth Rudolph, MD, Gregory Borowski, MD and the American Diabetes Association.
Visit your doctor regularly and listen to your body.
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” Part 2: Diabetes: Top 10 Tips to Lower Your Blood Sugar Naturally.
In the past several months, the media has been very attentive to a new sports medicine treatment alternative called platelet-rich plasma (PRP) injection for the treatment of soft tissue injuries in athletes. A recent feature column on the front page of the New York Times touted the benefits of PRP after successful use in several high-profile athletes such as; Cy Young Award winner Cliff Lee, for a strained abdominal muscle while pitching for the Seattle Mariners, Pittsburgh Steelers receiver Hines Ward, and golfer Tiger Woods for sprained ligaments in their knees. According to the column, many nonprofessionals “weekend warriors” are willing to pay large sums of money, out of their pockets, for this experimental treatment due to its potential to expedite healing in soft tissues.
According to the Journal of the American Academy of Orthopaedic Surgeons,(JAAOS) platelet-rich plasma (PRP) is autologous (self-donated) blood with an above normal concentration of platelets. Normal blood contains both red and white blood cells, platelets and plasma. Platelets promote the production and revitalization of connective tissue by way of various growth factors on both a chemical and cellular level.
The actual PRP injection requires the patient to donate a small amount of their own blood which is placed into a centrifuge (a machine that spins the blood at a high velocity to separate the different components of blood such as plasma, white and red blood cells), for approximately15 minutes. Once separated, the physician draws the platelet-rich plasma to be injected directly into the damaged tissue. In theory, the high concentration of platelets, with its inherent ability to stimulate growth and regeneration of connective tissue, will promote and expedite healing at the site of damage.
There are many indications for PRP, however, the repair of tendon damage appears to be most successful, due to the naturally poor blood supply of tendons in the body. PRP has been injected in both surgical and non-surgical tissue to promote healing. Surgeons have most commonly injected the following tissues to augment surgical repair: rotator cuff tendon, Achilles tendon, anterior cruciate ligament, patella tendon. Non-surgical indications for a PRP injection include; muscle strains of the rotator cuff, elbow, calf, quadriceps, hamstring and abdomen. Additional indications for PRP are strains of the Achilles, quadriceps and patella tendons, plantar fascia and various knee ligaments. It has shown to be most successful in tennis elbow, rotator cuff and Achilles and patella tendon strains. It is most appropriately directed to tendons that suffer from tendinopathy as opposed to tendinitis. Tendonopathy is a chronic condition in which a tendon has been damaged and the normal inflammatory repair process is incomplete. It is very common in tendons such as the rotator cuff of the shoulder or the tendon crossing the elbow and wrist responsible for tennis elbow. In this case, the tendon suffers from chronic degeneration and becomes very weak and fragile, getting reinjured and painful very easily from the slightest stress. Under these circumstances, these tendons seem to benefit the most from an infusion of new cells (PRP) to the area to stimulate healing.
Due to the fact that the blood is self-donated, there are very few problems associated with PRP. There is a minimal risk for infection, as with all injections. Patients with an active infection, tumor, metastatic disease or pregnancy are not candidates for PRP treatment. Those using anticoagulant drugs or have a history of blood clot problems may also be ineligible.
As is the case with many new procedures in medicine, PRP has been shown to offer great promise due to successful research in the laboratory with cell culture studies in animals. These studies demonstrate that PRP can stimulate the cellular process associated with tendon healing in a laboratory setting (JAAOS). Furthermore, clinical studies, with various amounts of control, also show some promise in the healing process of tendons. However, several other studies are inconclusive.
In view of the current healthcare economic climate, one must weigh the risk vs. benefit and cost effectiveness of any medical treatment. In PRP, the risk in nominal, but the treatment is considered experimental and is not reimbursed by third-party payers. The cost of the PRP is dependent on the individual product manufacturer and physician administering the treatment. While many high-profile medical facilities in New York City charge as much as $1000.00, the average cost is $150.00 per syringe. Locally, Joseph Cronkey, MD, who has performed PRP for several years, charges $180 to $250. Dr Cronkey states, “I have injected approximately 60 patients to date. The most rewarding results have been in patients with chronic rotator cuff conditions, quadriceps and patella tendon problems and tennis/golfer elbow. However, less promising results have been found in patients with degenerative joint disease of the knee.”
Only time will tell as further research with better controls, will provide more definitive evidence of the efficacy of PRP. Until then, PRP may provide a relatively safe treatment alternative for those who have failed traditional options such as pain and anti-inflammatory medications and injections, rest, and physical therapy. In fact, most athletes find most success when PRP is combined with physical therapy to properly prepare the tissue for return to activity.
SOURCES: Joseph E. Cronkey, MD, specializes in advanced, non-surgical orthopedic medicine in the greater Scranton area. American Academy of Orthopaedic Surgeons (AAOS). Visit your doctor regularly and listen to your body.
While there is no cure for osteoporosis, being proactive can prevent, slow or stop the progression of this disease. As discussed in last week’s column, a healthy lifestyle, avoiding smoking and excessive alcohol use, a well - balanced diet – rich in calcium and vitamin D, and weight –bearing exercises – such as walking and weight training are essential in the prevention and treatment of this disease.
All of the following exercises can be performed at home without purchasing any equipment except exercise bands.
Weight Bearing Aerobics (Walking, Hiking, Jogging): An exercise that requires you to support the weight of your body through your bones is an essential component of a program designed to prevent osteoporosis. Therefore, swimming and biking, while good forms of aerobic exercise, are not as valuable as walking, hiking, light jogging, cross-country skiing, and elliptical and stepper machines. (3-5 times per week 30-45 minutes)
Standing Hip Hikes: Face a countertop and hold onto it with both hands. Hike your hip and knee up to 90 degrees as if you are marching. Hold the position for 3-5 seconds on one leg and lower slowly. Repeat this on the other leg and alternate 10 times.
Standing Hip Scissor Kicks: Face a countertop and hold onto it with both hands. Lift your leg up 30 degrees as if you are spreading your legs apart. Hold the position for 3-5 seconds on one leg and lower slowly to cross over the middle. Repeat this on the other leg and alternate 10 times.
Standing Squats: Face a countertop and hold onto it with both hands. Bend your hip and knee down to 45 degrees to a squatting position. Hold the position for 3-5 seconds on both legs and return to standing slowly. Repeat this 10 times. Once strong enough try on one leg at a time and alternate.
Step Ups: Slowly climb steps by marching and hold one leg at the peak of each step for 2-3 seconds. Repeat slowly going down steps. Use two rails in the beginning until strong enough to use one or none.
Standing Wall/Countertop Push – Ups: Face a countertop and hold onto it with both hands. Bend your elbows down to 45 degrees to a push-up position. Hold the position of 3-5 seconds. Then, straighten elbows slowly. Repeat this 10 times. Once strong enough try on one arm at a time and alternate. Also, focus on trunk core stabilization while performing this exercise by keeping trunk stable.
Chair Push – Ups: Sit in a chair with arm rests. Get out of chair using arm rests to extend elbows like a push-up. Hold the position for 3-5 seconds and return to sitting by bending elbows slowly. Repeat this 10 times. Also, focus on trunk core stabilization while performing this exercise by keeping trunk stable.
Shoulder Shrugs: Stand with both feet on exercise band. Hold band in both hands and slowly shrug shoulders up toward ears. Lower slowly. Also, focus on trunk core stabilization while performing this exercise by keeping trunk stable.
Bicep Curls: Stand with both feet on exercise band. Hold band in both hands and slowly bend elbows up toward shoulders. Lower slowly. Also, focus on trunk core stabilization while performing this exercise by keeping trunk stable.
Trunk Rows/Lats: Stand and face door. Attach exercise band to inside door knob and hold in both hands. Pinch shoulder blades together while performing a “row the boat” movement. Return slowly. Also, focus on trunk core stabilization while performing this exercise by keeping trunk stable.
If you missed it, read Part 1: on Osteoporosis prevention
Model: Dominique DelPrete
Photos: Jen Hnatko
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.
October is National Physical Therapy Month! So, don’t forget to give your physical therapist or physical therapist assistant a hug today. One topic that is constantly resurfacing for physical therapists is osteoporosis. This week’s column will review the definition, cause and prevention. Next week, I will present the 10 best exercises to prevent osteoporosis.
Osteoporosis means porous bone "osteo" meaning bone and "porosis" meaning porous. It is a disease in which bone loses mass or density, which leads to structural deterioration. Over time, this fragile bone is not strong enough to withstand the forces of gravity and changes may occur in the shape of the bone. In the spine, vertebrae which are normally shaped like square blocks, deteriorate and change shape to resemble a codfish. Then, the spine as a whole, changes shape and develops a forward curve called kyphosis. Kyphosis can cause a “hunch back” appearance. The deteriorated bone is more susceptible to fractures, especially in the spine, hip and wrist.
Osteoporosis is a very common problem. According to the National Osteoporosis Foundation, 55% of people over 50 years of age have osteoporosis. 80% of those with osteoporosis are women. One in two women and one in four men over age 50 will have a fracture related to osteoporosis in their lifetime. It accounts for 1.5 million fractures per year at an annual cost of more than 18 billion dollars.
Bone loss silently occurs without symptoms. If not tested, most people are unaware of bone loss until severe deformity, loss of height or fracture is noted. However, several risk factors should encourage regular testing:
Osteoporosis can be detected early by a painless and quick test called a Bone Mineral Density (BMD) test. Medicare and most other health insurers pay for the test every two years. If you are concerned and have several risk factors talk to your family physician about a BMD test.
While there is no cure for osteoporosis, being proactive can prevent, retard or stop the progression of this disease:
NEXT MONDAY – Read “10 Best Exercises to Prevent Osteoporosis” by Dr. Paul J. Mackarey in the “Health & Exercise Forum!”
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.
Kudos to the hard working organizers of the Steamtown Marathon! The race has been filled to maximum capacity for months. With the growing popularity of the Steamtown Marathon more and more local runners are running greater distances to train for the October event. As a result, more and more runners are asking me about blister prevention. Nothing can ruin a great run like a nagging painful blister. As you attempt to “run through” the pain, you compensate your gait in such a way that you irritate something else, such as your knee, hip or lower back. With this in mind, as many local runners prepare for this year’s marathon, I thought information on blister prevention would be of great value.
Blisters are not unusual for anyone who participates in sports that require repetition over a long period of time. Blisters occur when the skin rubs against an object causing friction to build up over time. A tear is created in the upper layers of the skin to form a space. Fluid seeps into the space. The soles of the feet and palms of the hand are the areas most vulnerable to blisters for many reasons. Hiking shoes, running sneakers, tennis rackets and golf clubs repeatedly rub the skin and form blisters.
Three things you want to do if you get a blister are: relieve pain, keep the blister from enlarging and avoid infection. Pain is relieved by, limiting the size of the blister and eliminating the source of friction. The best protection from infection is a blister’s own skin. Allow the skin to stay intact, use ice to control the fluid accumulation and eliminate further trauma to the skin. This is very effective in small blisters with minimal fluid. However, larger blisters filled with fluid may require drainage without skin removal. For blisters that require drainage, consult your podiatrist or family physician, especially if you have other health issues, such as diabetes
(This advice is also applicable to hikers and distance walkers)
GOOD LUCK TO ALL STEAMTOWN MARATHON RUNNERS!
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.
Is water adequate to prevent dehydration? Will a sports drink improve my performance? While some answers to these questions apply generally to all, others answers vary according to the temperature, humidity, length of time and intensity of the activity and condition of the athlete.
Proper hydration is essential for the comfort and safety of the recreational and serious athlete. Hydration is critical to maintain cardiovascular function, body temperature and muscle performance. As temperature, humidity, intensity, and duration of exercise increase, so too does the importance of proper hydration. Excessive sweating can lead to a loss of blood volume which requires the heart to work much harder to circulate you blood through your body.
Dehydration is a major cause of fatigue, loss of coordination, and muscle cramping leading to poor performance. Prehydration, (drinking before exercise) is the first step in preventing dehydration. Marathon runners, other long distance runners and cyclists often prehydrate1-2 days before a big event. Rehydration, (drinking during or after exercise) is the second step in preventing dehydration. While athletes may be more vulnerable to dehydration, all persons engaging in exercise would benefit from increased performance, delayed muscle fatigue and pain by maintaining adequate hydration. Proper prehydration would include drinking 12-16 ounces of water 1-2 hours before exercise. Athletes with other health issues should consult their family physician before engaging in long distance endurance sports.
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” Next week’s Pre-Steamtown Marathon article will discuss blister prevention.
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.
Many of you may know young Annie Lavelle, former Scranton Prep athletic standout who now is entering her senior year at The University of Scranton. Anne came to me last week with complaints of severe middle and lower back pain. On her first visit, I carried her purse (big bag), to the treatment room to assess its weight. Then, I asked her permission to weight the bag and discovered that it weighed 8 pounds. Anne is a very slight, 120 pound young women and would be advised to carry a 2.5 to 3.5 pound bag, (2-3% of her body weight).
A recent study shows that the average weight of a woman’s purse has increased by 38% and now exceeds 6 pounds. In spite of technological advances, women have not found a way to simplify their lives, or at least what they think they need in their lives. High tech gadgets have only added weight to a purse already filled to the brim.
On a whim, I decided to ask permission to examine the contents of some of my patient’s purses. A typical purse includes the following: hairbrush, cosmetic bag, mirror, feminine products, keys, and sunglasses, reading glasses, checkbook, wallet, coupons, water bottle, and medications. Additionally, I discovered heavy high tech products such as cellular phones, MP3 players, digital cameras, Bluetooth earpieces, and rechargers. Lastly, some women add the weight of a book or Kindle to the bag. Studies also show that the larger the bag and stronger the straps, the more items are stuffed in, resulting in a very heavy purse.
It is a pervasive attitude that a woman should never be stranded without her purse full of essentials. So, where is the problem? The problem is that carrying a heavy bag, usually on one side of the body, forces the body to tilt forward and in the opposite direction to compensate. Overtime, this change in posture leads to neck, middle and lower back pain.
Consider the following suggestions to promote healthy use of a purse and prevent injury:
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.
Guest Columnist: Janet Caputo, PT, OCS
In support of the Race for the Cure last weekend, this two part series on exercise and cancer is intended to raise the level of awareness and attempt to empower people to make their illness an opportunity for wellness.
How would you try to prevent cancer? Avoid the following; smoking cigarettes, chewing tobacco, drinking alcohol, eating preservatives and artificial sweeteners. While there are many things to avoid, there are also things to DO! There is a growing body of scientific evidence that physical activity and exercise can be used as a primary prevention against cancer.
If you watch television, listen to the radio, or read magazines, you will be bombarded with advertisements about products to quit smoking and to supplement your diet with “antioxidants” in an attempt to prevent cancer. I don’t know about you but I have yet to hear anyone advertise about how EXERCISE can prevent cancer even though research studies supporting this claim are valid and credible. Remember, these products cost money while EXERCISE is free! You don’t have to join a gym or hire a trainer. Taking a walk, riding a bike, using the stairs, cleaning the house and mowing your lawn are examples of physical activity and exercise that would not cost you a cent!
Physical activity and exercise has been shown to have the greatest prevention against colorectal cancer. Colorectal cancer is the second leading cause of cancer death among American men and women combined. Physical activity reduced the risk of colorectal cancer up to 70% for both men and women. Individuals that exercised for longer durations and at higher intensities were shown to experience the greatest reduction in their risk for colorectal cancer. This positive effect was demonstrated with both occupational and recreational activities and did not appear to be influenced by other colorectal cancer risk factors such as diet and obesity.
Research has been able to establish a similar relationship between physical activity and breast cancer. Approximately one out of every eight women in the United States can develop breast cancer at some point in their lifetime. Exercise has been shown to reduce the risk of breast cancer up to 40%. These studies revealed the most significant reduction in breast cancer among the women who exercised for longer durations and at higher intensities.
Prostate cancer, the second most common cause of male death, will affect one in every five American males. However, the risk of prostate cancer can be reduced up to 30% through physical activity and exercise. The higher levels of physical activity were associated with the greatest reductions in prostate cancer. However, most of these studies were conducted on men older than sixty because it is at this age that most men are diagnosed with prostate cancer. Researchers hypothesize that exercise may have its greatest protective effect against prostate cancer when initiated early in a man’s life.
Lung cancer is the leading cause of cancer death in the United States. Cancers of the uterus and cervix will accounts for 7,400 deaths annually in the United States. Exercise and physical activity can reduce the risk of lung and uterine/cervical cancer up to 40% and 90%, respectively. Exercise duration and intensity may affect risk reduction.
Various biological mechanisms including hormonal changes have been suggested as possible reasons for the reduction in cancer through exercise. However, current research has demonstrated a strong link between cancer and stress. Stress, which reduces our body’s natural defense mechanisms, increases our susceptibility to disease including cancer. Exercise and physical activity has been shown to not only reduce stress, anxiety, and depression but also to elevate mood. These psychological improvements may be the reason why exercise and physical activity are effective in preventing cancer.
Obesity as a risk factor for cancer has been demonstrated in the scientific literature for years. Individuals that are more physically active are usually not overweight. Exercise increases basal metabolic rate, expends calories, and burns fat to help control your weight and to help maintain a more normal lean body mass. Obesity can be prevented through physical activity and exercise.
What’s the message? GET MOVING! Performing 30 to 45 minutes of moderate to vigorous physical activities on most days of the week is recommended to reduce your risk of cancer. Rate your physical exertion on scale from 0 (no exertion) to 10 (maximal exertion). To achieve an intensity of moderate to vigorous during your activity you should be able rate your level of exertion between 3 and 5.
If you missed it, read part 1 of this series, on how exercise can ease the effects of cancer treatment.
SOURCES: American Cancer Society; Friedenreich CM, Orenstein MR. Journal of Nutrition.
CONTRIBUTING AUTHOR: Janet Caputo, PT, OCS is clinical director of physical therapy at Mackarey & Mackarey Physical Therapy Consultants, LLC in downtown Scranton where she practices orthopedic and sports physical therapy. She is currently a Doctor of Physical Therapy student at the University of Scranton.
MEDICAL EXPERT REVIEWER: Christopher A. Peters MD, Oncologist, Radiation Oncologist, Northeast Regional Oncology Centers (NROC), Dunmore, PA. Dr. Peters is a clinical associate professor of medicine at the Commonwealth Medical College.
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.
