Health is Wealth
Recipe: Sauteed Veggies with Avocado & Poached Eggs
Millenials may get flak for being the “avocado toast generation,” but honestly, they may be onto something! Avocados are as nutritious as they are delicious, and they’re jam-packed with vitamins and nutrients.
Avocados include vitamins C, E, K1, B6 and folate, plus essential minerals like potassium and copper. They’re low in sugar, loaded with fiber and high in monosaturated fats, aka “good” fats. Oh, and did we mention that they taste great and they’re super versatile?!
Registered dietitian Julia Zumpano, RD, LD, shares a few more good reasons to give these wrinkly green fruits a second look — plus, how to add them to your regular rotation.
“Avocados are a great addition to a healthy diet,” Zumpano confirms, “and there are hundreds of varieties to choose from, ranging from big to small and wrinkly to smooth.”
What they have in common: A big round pit, creamy green flesh and a whole lot of nutrients crammed into a handy, pear-shaped package.
Just don’t go overboard. Avocados are packed with nutrients, but they’re also packed with calories. A 50-gram portion — about a third of a medium-sized avocado — has about 75 calories. And an entire large avocado can add upward of 400 calories to your daily diet.
Like most things, Zumpano says, moderation is key. “As long as you’re paying attention to portion sizes, avocados are very healthy foods to include in your food repertoire.”
Whether you’re adding a slice to a salad or sandwich or using them as an ingredient in a more complicated recipe, Zumpano says avocados have a lot going for them health-wise.
Here are some of the many nutrients and vitamins packed into just a single avocado:
You might’ve heard that avocados are high in fat — and that’s true, but it doesn’t mean you should avoid them! A medium avocado has 22 grams of fat, which includes 15 grams of monounsaturated fats, aka “good” fats.
“Avocados are rich in heart-healthy monounsaturated fats, which help lower your LDL, or ‘bad’ cholesterol,” Zumpano says. “Low LDL levels reduce your risk of heart disease and stroke.”
The American Heart Association says most of the fats you eat should be monounsaturated or polyunsaturated, confirming that avocados fit the bill as part of a healthy diet.
You can even swap avocado in for less-healthy fats in your home cooking. Here are some additional ways you can add this smooth, creamy fruit to your diet.
“If you use avocado to replace other fats, you can enjoy the flavor and nutrients and also cut down on saturated fats,” Zumpano says.
Let’s talk vitamins: In simple terms, avocados have a lot of them! Here are the vitamins that are most abundant in avocados and what they do for your health:
Though most fruits are high in natural sugars, avocados rank very low on the sweetness scale. “A whole avocado has under 1.5 grams of sugar, while one medium apple, by comparison, has about 19 grams,” Zumpano points out. (Psst: It’s important to note that not all sugars are created equal! Fruit is still super-healthy.)
Avocados are a good source of fiber, which is a type of carbohydrate that your body can’t break down. You need both soluble and insoluble fiber — and lucky for you, avocados have both.
“Fiber can lower cholesterol and blood sugar, keep you regular and help you feel full and satisfied after a meal,” Zumpano states. Most adults need 25 to 35 grams of fiber per day, depending on your age and sex. Half an avocado provides about 7 grams.
Surprise! “Avocados actually contain more potassium than bananas,” Zumpano reveals. Half a large avocado provides about 485 mg of potassium, while a whole banana provides about 420 mg. (Most adults need 2,600 to 3,400 mg per day.)
This essential mineral is beneficial for blood pressure control and heart health. Low blood potassium can increase your blood pressure, raise your risk of kidney stones and even pull calcium out of your bones.
Think past pennies: Copper is actually an essential trace mineral that your body needs in order to function correctly. Most Americans don’t get enough of it in their diets, but half an avocado will get you 20% of your daily recommended amount.
“Copper helps your body metabolize iron, and it plays a role in a healthy immune system and nervous system,” Zumpano explains.
“A perfectly ripe avocado is slightly firm but not rock-hard,” Zumpano says. “If it’s not ripe but you can’t wait to eat it, store it in a paper bag on the counter until it gives a little when you squeeze it.”
A ripe-but-not-too-ripe avocado is a time-limited treasure, so dive right in and get creative with your avocado creations, or embrace the millennial method and enjoy some avocado toast.
But if you need to store it for a couple of days, just be sure to keep it in the fridge — not submerged in water, as some TikTokkers recommend. Some people call it a “food hack,” but it can easily lead to foodborne illness.
“You can even freeze avocado slices if you’re worried you won’t use them in time,” Zumpano suggests. “Then, you can easily throw them into a smoothie.”
This dairy product can help you lose weight, manage blood sugar and strengthen bones
Cottage cheese doesn’t typically receive a lot of attention. It gets left out from the fancy cheese counter at the grocery store. It doesn’t make the cut for a charcuterie (meat and cheese) board. And it isn’t typically included in recipes for favorite foods such as pizza, grilled cheese or baked ziti.
It’s a soft, white, fresh cheese that’s different in texture and taste than more popular cheddar, Parmesan and blue cheeses. But cottage cheese holds a prominent place in the dairy aisle for good reasons, says registered dietitian Julia Zumpano, RD, LD.
“It’s a portable food that’s easy to add to your diet,” she says. “And cottage cheese offers lots of health benefits.”
As a dairy product, cottage cheese is a great calcium source, which is important for bone health. Having healthier bones makes you less likely to get osteoporosis (weak bones). Cottage cheese in your diet can even help with your blood sugar levels.
Thinking about giving cottage cheese a go? Zumpano explains what you need to know.
Cottage cheese is low in calories while providing protein and vital nutrients, Zumpano says, making it one of the healthiest cheeses you can eat. It’s made by curdling pasteurized (sterilized) cow’s milk — when milk turns acidic, the milk protein separates and forms curds (clumps). These loose curds serve as the base for cottage cheese.
Depending on the fat content of curdled dairy milk, cottage cheese is available as nonfat, low fat (1% or 2%) or whole fat. The milk type affects the nutritional content.
“To get the most bang for your buck, choose a low-fat or even full-fat cottage cheese,” Zumpano advises. “Nonfat cottage cheese may sound like a good idea, but it contains less protein and won’t be as satisfying.” Full-fat cottage has 1.5 grams more of saturated fat when compared to 2% but can be the most satisfying.
Cottage cheese may be mild in flavor, but it packs a punch when it comes to potential health benefits. Some of the many benefits of cottage cheese include:
A 100-gram serving (just under a half cup) of low-fat (2%) cottage cheese provides:
Source: U.S. Department of Agriculture
Three factors make cottage cheese a great choice if you’re looking to lose pounds or maintain your weight:
Cottage cheese isn’t the only dairy food to provide these advantages. Greek yogurt can also check these boxes. But if you’re deciding between the two, Zumpano recommends cottage cheese. “Full-fat cottage cheese and full-fat Greek yogurt have the same amount of fat, but cottage cheese has 25% more protein.”
Cottage cheese is rich in casein (pronounced “KAY-seen”) protein. It’s a complete protein that provides essential amino acids, which are all the building blocks of protein that your body needs.
Amino acids help your body work smoothly. They affect your:
“Eating cottage cheese as part of a balanced diet is an easy way to ensure your body gets everything it needs,” says Zumpano.
Cottage cheese has three nutrients that help promote healthy bones:
“Bone health is critical as you age,” Zumpano shares. “Adding cottage cheese to your diet is an easy way to strengthen them.”
Plain cottage cheese is low in carbohydrates, making it a great option for anyone watching their blood sugar. The slow-digesting casein protein in cottage cheese also helps prevent blood sugar spikes.
“To get this benefit of cottage cheese, choose plain cottage cheese,” Zumpano recommends. “Avoid cottage cheese pre-packaged with fruit and check the label for added sugar.”
Probiotics are live microorganisms that can improve the balance of good and bad bacteria in your gut (gut microbiota). The curdling process used to produce cottage cheese adds beneficial bacteria that can promote better gut health. But unlike Greek and regular yogurt, which almost always contain probiotics, not all cottage cheese is created equal.
“If you want cottage cheese that provides probiotics,” Zumpano says, “check the label to see if it says it contains ‘live and active cultures.’”
The slow-release protein in cottage cheese doesn’t just help with digestion. It’s also important for building muscle tissue and helping your muscles recover after a workout.
“Casein protein provides your cells with amino acids consistently over a longer period, which helps muscles recover instead of breaking down,” Zumpano explains. Consider having cottage cheese after a workout to get the maximum benefit for your muscles.
Research shows that increasing dairy intake may lower your risk for some (though not all) cancers. “There’s still a lot to learn about the connection between dairy and cancer prevention,” Zumpano states. “But it’s clear there are protective benefits to including dairy in a balanced diet.”
Experts believe getting more calcium may offer protection from:
The United States Department of Agriculture (USDA) recommends that adults get three cups of dairy daily. Cottage cheese can help you reach that goal.
When you incorporate cottage cheese into your diet, remember to:
A meal that’s heavy in sugar and starch is no way to start your day – especially if you’re following the ketogenic diet.
These recipes from functional medicine specialist Mark Hyman, MD, are a great way for anyone — keto or not — to bring real, whole, fresh foods (including non-starchy vegetables) to your plate first thing in the morning.
The jicama serves as a lighter alternative to traditional potato, while turkey bacon is a stand-in for pork.
This versatile, protein-packed meal is easy on your digestive system and always a hit with the kids, too.
A creamy, low-carb smoothie is a great way to start your day and get into fat-burning mode. And ginger is great for digestions.
What’s the easiest way to upgrade a plate of greens? Put an egg on top! This tasty and comforting dish is good for breakfast – or lunch or dinner.
For those who don’t want coffee, this latte is a great morning drink that provides healthy fat without caffeine.
With a few veggies and precooked sausage, you can have this satisfying, savory frittata on the table in under 45 minutes.
We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.
“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.
While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.
Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.
Follow your pediatrician’s advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.
“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.
Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.
To maximize immunity, children must get enough sleep.
Sleep requirements for each night vary by age:
Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.
A healthy diet is also important for your child’s immune system.
Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.
“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.
Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.
However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.
“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.
May 28, 2024/Pregnancy & Childbirth
Recommendations encourage breast milk exclusively for baby’s first six months and continuing to provide human milk until age 2 and beyond
How and what you feed your baby is probably one of the most basic — and yet deeply personal — decisions you’ll face when you become a parent.
You’ll hear things like “breast is best.” As in, breastfeeding (chestfeeding) is the absolute best way to nourish your baby.
And then you’ll hear the retort, “fed is best.” Meaning breast milk (human milk) and formula are both fine. As long as your baby is getting nutrients in their belly, all is well.
Then come the opinions on how long you should breastfeed. (You’re still breastfeeding? You gave up on nursing already? You fed your baby formula?)
It can feel like there’s no right way to do it. And there’s some truth to that.
Because what works for one family may not be feasible for another. But that’s OK.
Breast milk can provide certain benefits that formula can’t mimic. But breastfeeding, especially for long periods of time, might not work for everyone. Or you may have been given the impression that you’ve continued providing human milk long after others think you “should.”
No one should feel guilt, shame or otherwise crummy about how they feed their baby. Let’s face it, mom guilt is tough enough as it is.
So, we talked with board-certified breastfeeding medicine physician Heidi Szugye, DO, about breastfeeding recommendations.
Science shows that if you can give your baby human milk (either your own or a donor’s), it has its benefits. And the longer, the better, experts recommend.
The American Academy of Pediatrics (AAP) and the World Health Organization (WHO) share these recommendations for breastfeeding duration:
Previous recommendations called for providing breast milk until age 1. But these newer guidelines (implemented in 2022) are based on the understanding that human milk has benefits that continue long after baby’s first birthday. And they help to remove stigmas associated with people who choose to extend breastfeeding into toddlerhood.
“These recommendations are a call to action for everyone, and that includes hospitals, pediatricians and all physicians that are taking care of families,” Dr. Szugye states. “We want to make sure our practices and policies are set up to support people who choose to breastfeed beyond the first year of their child’s life.”
Think of the guidelines as the best-case scenario. If it works for you, your family, your child, your body and your life to breastfeed for two years or longer, you’re doing a great thing. And there’s no reason to stop until you and your child are ready.
If it doesn’t work for you, that’s OK, too. Your worth as a parent and your love for your child can’t be measured in ounces of milk.
The recommendations are based on research showing that human milk has some big benefits. And those perks continue for as long as you continue to supply it.
“Breastfeeding offers tremendous benefits — from custom-made nutrition and increased immunity to protecting you against some forms of cancer. And those benefits don’t go away as your baby ages,” Dr. Szugye shares. “We have more and more data supporting that there are benefits to breastfeeding for more than one year when possible.”
Breastfeeding can offer both you and your baby some big benefits:
| Benefits for lactating parents | Benefits for baby |
|---|---|
| Lower risk of developing conditions like Type 2 diabetes, high blood pressure, cardiovascular disease, breast cancer and ovarian cancer. | Decreased risk for ear infections, respiratory infections, gastrointestinal illnesses, SIDS, leukemia, diabetes, obesity, asthma and eczema. |
“There are a lot of immunologic factors and components to human milk,” Dr. Szugye says. “One big advantage to human milk is that you pass antibodies to the baby. So, if you’re exposed to a respiratory illness or GI illness, those antibodies are passed on to the baby and then that makes them less likely to get sick. And if they do get sick, it’s less severe. It’s almost like a built-in immunity.”
Some people can make enough milk to breastfeed for as long as they and their babies choose. But some don’t. At least not without taking some steps to keep it up.
If you suspect your supply is dwindling as your child gets older, there are ways to help promote more milk production if you want.
“Many people notice their supply drop and mistakenly assume it won’t return,” Dr. Szugye notes. “But if you want to continue to breastfeed, there are options that could help.”
If a supply boost is in order, you can try:
If two or more years of breastfeeding seems daunting, remember that you have options.
For starters, giving your child human milk doesn’t always mean latching them to your breast and nursing. That’s just one way to do it. Pumping milk and putting it in a bottle, cup or spoon are also options.
And you may find that a donor bank could be a route to explore if you don’t lactate or if you have concerns about a low milk supply. Donor milk is pasteurized, screened for drugs, medications and infections, and tested for bacterial contamination before it’s stored and made available for purchase.
“Reach out to your pediatrician or women’s healthcare provider if you’re interested in obtaining donor milk. You may need a prescription from a healthcare provider,” Dr. Szugye suggests.
Remember, too, that any amount of human milk can be a benefit. If keeping up with your baby’s breastfeeding demands becomes too high a burden, there are alternatives.
Some parents may find that supplementing with formula (or other foods and milk after baby turns 1) can help give your child some human milk, while keeping up with their nutritional needs — and not burning yourself out in the process.
“It’s not an all-or-nothing thing,” Dr. Szugye reassures. “Any amount of human milk you can give is a benefit. If it doesn’t work for you to constantly supply human milk, that’s OK. We’re all just doing our best.”
If breastfeeding is going well for both you and your child, there’s no reason to give it up until you’re both ready to.
Feeding a baby is tough work, no matter how you do it. And chances are, you’re doing a fantastic job.
Leading cause of death of those age 15-49
Stopping for happy hour with colleagues after work. Cracking open a cold beer (or two) while watching the game. Meeting up with girlfriends for a glass of pinot noir. Having an alcoholic beverage of choice is a common way to unwind. But according to a recent study, even casual drinking can put your long-term health at risk.
Liver specialist Jamile Wakim-Fleming, MD, did not take part in the study, but says the research found that alcohol was a leading risk factor for both disease and premature death.
“They found that alcohol was the seventh leading cause of death worldwide,” she says. “But even more alarming, is that it was the first leading cause of death of people between the ages of 15-49.”
The study looked at global data from hundreds of previous studies and found that for all ages, alcohol was associated with 2.8 million deaths each year.
Researchers found that alcohol-related cancer and heart disease, infectious diseases, intentional injury, traffic accidents and accidental injury were some of the leading causes of alcohol-related deaths.
Dr. Wakim-Fleming says people often believe that a little bit of alcohol, wine in particular, may be good for their heart. But the study results didn’t show any health benefit to drinking any amount of alcohol.
She says this information, along with previous research that has shown more young people are dying from alcohol-related liver disease, indicates that excessive drinking among young adults is a growing problem.
And like any substance-abuse problem, Dr. Wakim-Fleming says the damage to the body from alcohol increases over your lifespan.
“It’s a cumulative effect,” she explains. “If you do it all at once, then you’re going to have the effect now. If you drink on a regular basis, over years it’s going to be cumulative and you will end up with a problem later on.”
Dr. Wakim-Fleming notes that anything we do in life involves risk, but it’s important to know what the risks are so that we can make the best decisions for our health.
Complete results of the study can be found in The Lancet. Facebook Twitter Linkedin Pinterest alcoholalcohol and healthalcohol-related liver disease
Shoulder pain, stiffness or weakness can make it difficult to carry out everyday tasks, like reaching for something on a high shelf, driving a car or brushing your hair. If you have pain that won’t go away, it’s time to see a doctor.
There are a number of possible causes of shoulder pain, but the most common causes of shoulder pain are rotator cuff injuries, rotator cuff tears and osteoarthritis, says orthopaedic surgeon Mark Schickendantz, MD.
The rotator cuff is a group of four muscles and their tendons that surround the shoulder joint, and connect the shoulder blade to the upper arm bone. Bursae, small sacs near the joint, provide lubricating fluid that decreases friction among the bones, tendons and ligaments.
Rotator cuff problems occur through overuse, and they include tendonitis, strains and partial and complete tears of the tendon.
Tendonitis is when the rotator cuff tendon becomes inflamed and irritated; bursitis is when the bursae swell. Tendonitis and bursitis cause pain in the front and side of the shoulder, and you might also feel some stiffness.
“These two conditions can occur with activities that involve using your arms overhead, like tennis, yoga or painting a room,” Dr. Schickendantz says. “Often the pain will be worse at rest and improve with activity.”
Treatment involves rest, applying ice, and taking nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, which is sold under the brand names Advil and Motrin, or naproxen, which is sold under the brand name Aleve. After a few weeks, most people with tendonitis recover, Dr. Schickendantz says.
If you experience shoulder pain at night that makes it difficult to fall asleep or awakens you, you may have a tear in one or more of the rotator cuff tendons.
“Night pain is the hallmark of a rotator cuff injury,” Dr. Schickendantz says.
You also may have this type of injury if you feel pain when lifting your arm overhead and weakness in the shoulder when trying to lift anything above shoulder level.
A rotator cuff tendon can tear from a single event, like falling down on an outstretched arm. It also can happen from a motion that is repeated over time. For example, a plumber who frequently uses his or her arms overhead can develop a rotator cuff tear. The rotator cuff also can weaken with age.
Treatment is rest, avoiding aggravating activities, physical therapy, applying ice, and NSAIDs. Some people with more severe pain may be helped with a corticosteroid injection, which is a powerful anti-inflammatory medication.
“I usually reserve the use of corticosteroids for someone who has severe night pain and is not responding well to oral medications,” Dr. Schickendantz says.
Surgery to repair the rotator cuff tendon is an option if these measures don’t give relief.
Osteroarthritis happens when cartilage, which is the cushioning material that covers the ends of your bones, deteriorates, which leads to pain and stiffness.
Osteoarthritis causes a deep ache in the back of the shoulder. As osteoarthritis worsens, stiffness in the shoulder develops. People with osteoarthritis typically lose the ability reach behind their back.
“Patients often say they are unable to scratch their back or thread a belt,” Dr. Schickendantz says.
Osteoarthritis symptoms develop over time. For some people, an old shoulder injury from sports or some other activity, may kick off the degenerative process that years later results in osteoarthritis. But many people have no specific cause — it’s just wear and tear over time.
Treatment for osteoarthritis of the shoulder is similar to treatment for a rotator cuff tear, involving physical therapy, NSAIDs and ice. If the condition is severe, you can undergo shoulder joint replacement surgery, which is similar to joint replacement for hips and knees.
Check-in with your care team, and focus on low-impact exercises and walking for good gains
If you’re living with advanced prostate cancer, you might be wondering exactly how far you should push yourself when it comes to physical activity and exercise. Should you take it easy and hold back? Or should you try to maintain your exercise routine?
And if you’ve had your prostate surgery or your prostate removed (prostatectomy) you may be concerned about any sort of limitations or restrictions on specific exercises to avoid further pain or injury.
Occupational therapist Maria Pickston, OTR/L, CLT, reminds us that each person’s medical history and cancer treatment is unique. So, before beginning any exercise program during recovery, it’s essential to obtain clearance from your oncologist or healthcare team.
Pickston shares some additional insight on how exercise can help with the process of recovery and why exercise is so important overall.
Your prostate is part of your pelvic floor, an area densely populated with a group of muscles and connective tissues that support the functions of your bowel, bladder and reproductive organs. Your pelvic floor muscles also aid your abdominals (core muscles) and back muscles in providing structural stability to your spine.
When we talk about prostate health, we’re most often talking about modifiable risk factors, which are the things you can do to reduce the likelihood of developing prostate cancer. But if you’re living with prostate cancer, focusing on your overall health is key and exercise is a big part of that.
“When you put the words ‘cancer’ and ‘exercise” together, it can feel like such a road block because it sounds counterintuitive to be exercising when you’re going through cancer treatment,” says Pickston.
“Years ago, people were told not to exert themselves and to take it easy. But in the last 20-plus years, we’ve had an explosion of research supporting the benefits of physical activity for cancer survivors and how exercise can improve the symptoms and side effects of chemotherapy and radiation therapy.”
Exercise can have a huge impact on your physical, mental and emotional health and increase your energy levels — all things that tend to be affected when you have surgery or are going through cancer treatments.
“Prostate cancer treatment can lead to several side effects like loss of muscle mass and physical strength, sexual dysfunction, reduced bone density, increased fatigue, and a higher risk of heart disease and diabetes,” explains Pickston.
Exercise plays a vital role in tackling these challenges and enhancing the physical outcomes of treatment.
“Current research demonstrates that exercise is safe and beneficial before, during and after cancer treatment as it improves energy levels and the overall quality of life, enabling individuals to continue enjoying the activities they love,” notes Pickston. “A physically active lifestyle not only helps in lowering the risk of various cancers, but also reduces the risk of recurrence in some cancers, including prostate cancer.”
Translation: Once you check in with your care team, don’t let your cancer diagnosis stop you from working out.
If you’re living with prostate cancer, are going through cancer treatment or have had a prostatectomy, you want to talk to your healthcare provider first to before you begin any exercise program as you may need to adhere to certain precautions during those first few weeks of recovery.
There’s no one set exercise that specifically focuses on prostate health — but if you focus on improving your overall health, increasing your heart rate, improving your blood flow and getting those endorphins going, you’ll find that those things will have significant positive impact on how you’re feeling overall and your ability to recover from your condition and treatment.
“Individuals who are physically fit or active before their cancer diagnosis are more likely to regain their previous level of functioning compared to those who lead a more sedentary lifestyle,” says Pickston.
“In oncology rehabilitation, personalized programs are designed to cater to each individual’s unique circumstances. Special considerations are taken into account, including your medical history, current fitness level, the type and stage of your cancer, and the specific cancer treatment you are having to ensure that the rehab process is both safe and effective.”
Everyone responds to cancer and cancer treatments differently. What works for someone else might not come as easily for you — and that’s OK.
“Each individual’s journey is different, and your focus should be on finding an approach that suits your specific needs and abilities, fostering progress and overall well-being,” encourages Pickston.
And don’t feel like you have to push yourself too hard — you can, and should, rest when you need it the most. Exercise doesn’t always have to be a one-hour routine, either. It can be as simple as standing up and stretching during commercial breaks, walking to the end of your driveway and back, or making sure you keep up with your daily living activities around the house like laundry, cleaning and showering.
“Just the act of walking or going up and down the stairs is something you can immediately do when you get home after prostate surgery,” says Pickston. “Be patient with yourself and avoid pushing to the point of pain or excessive discomfort or fatigue. If it’s been a while since you’ve been active or your overall fitness level is low, start slowly and gradually build. The key is to be as physically active as your current condition and abilities allow.”
Specifically, aerobic exercise (also known as cardiovascular exercise) has wide-ranging full-body benefits that can impact your heart, brain, joints, skin and muscles. It not only extends your life expectancy, but it can also decrease your blood pressure and heart rate, and increase your blood flow, which has a direct impact on your sexual function, mood, digestion and more.
The American Cancer Society recommends engaging in moderate-intensity aerobic exercise such as brisk walking, jogging, swimming, cycling for 150 to 300 minutes per week. Additionally, you’ll want to perform strength training exercises two days per week using body weight, resistance bands, dumbbells or fitness machines.
Again, if you can’t hit the ground running that fast, you can do small things to work your way back up to that routine.
“Think about all the physical activity you can do like playing with your grandkids, dancing, gardening, carrying groceries or doing chores around the house. But it’s even better if you begin to incorporate intentional exercises like brisk walking, swimming and weightlifting,” says Pickston.
“It’s crucial for those undergoing treatment to understand that exercise is the best way to treat cancer-related fatigue. As your strength and fitness improves, you can engage in meaningful activities more easily.”
One specific side effect mentioned earlier is loss of bone density, which can lead to osteoporosis, a condition where the bones become weak, less dense and more likely to increase your risk of fractures. Weight bearing exercises such as weight training, yoga, Pilates and climbing stairs are ideal for preventing bone density loss.
“Starting slowly with light weights and gradually increasing the load is key to avoid pushing too hard and experiencing pain or exhaustion,” advises Pickston. “With time and consistency, you will notice improvements in your fatigue, strength and overall health, fitness and endurance.”
Cycling is an excellent aerobic exercise, but it’s one you might want to hold off from doing at least in the early weeks after having prostate surgery. The reason is because you tend to put a lot of pressure on your sit bones and your pelvic area while cycling, and this can cause discomfort, pain and swelling if you’re not fully healed.
“You need to be sure you are cleared by your physician before initiating cycling for any amount of time first,” says Pickston. “Once you receive clearance, there are various bike seats and bike shorts available to help cushion or accommodate the perineal area, alleviating some of that pressure.”
After having prostate surgery, it’s common to experience side effects like urinary leakage and erectile dysfunction. Kegel exercises specifically are designed to help strengthen your pelvic floor muscles and reduce the likelihood of those side effects from happening as well as help quicken recovery from those side effects. These exercises are also often recommended for some people before even having surgery so their pelvic floor muscles start off having a strong foundation before going into surgery.
“Your pelvic floor is often compromised after prostate cancer treatment because surgical or radiation treatment can damage the surrounding tissues, including the muscles of the pelvic floor,” explains Pickston. “When the pelvic floor muscles are compromised, it can lead to weakness, pain and dysfunction. Seeking help from a pelvic floor physical therapist can address these issues.”
It’s also common to experience muscle tightness in your pelvic floor and surrounding muscles after treatment, and doing Kegels without proper guidance can worsen this tightness.
“A pelvic floor therapist will help to make sure you are performing your Kegels correctly and help guide you in managing areas of muscle tightness in your pelvic floor,” says Pickston. “Learning how to engage the pelvic floor muscles correctly during daily activities can significantly reduce leakage. Sometimes, just a few simple adjustments in movement can lead to dramatic improvement.”
Having overweight or obesity increases your risk for prostate cancer — but it can also provide additional complications during the recovery process in some cases.
“If you’ve had a prostatectomy, it’s normal to experience emotional ups and downs, but the important thing is that you focus on what small things you can do each day, to feel better every day,” says Pickston. “Physical activity improves both your physical and emotional health. It’s important for managing weight, maintaining or building muscle, reducing your risk of heart disease and keeping your bones strong.”
Mindfulness and meditation can improve your mood and motivation, while flexibility-focused exercises like yoga can provide additional benefits for stretching and getting your muscles moving and activated. By focusing on these low-impact exercises along with daily walking habits, you can develop an increased focus on your overall health while slowly ramping up your physical activity all in an effort to speed up your recovery from cancer.
“You want to get up, go outside and see what’s going on in your neighborhood,” encourages Pickston. “When you start exercising, your sleep improves. When your sleep improves, you’re able to heal better. And the more you can do early on, the more long-term effects you’ll experience along the way.”
Learn m
Healthaware 