Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Exercise CAN Reduce Cancer Risk!  June 28, 2016

Filed under: Fitness,Health — jax allen @ 8:15 am
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Study finds exercise can reduce risk of cancerJun 27 2016 8:00 am

Lowcountry Senior Center fitness instructor Aleshia Parrish leads a group of seniors through a recent Zumba class. PHOTOGRAPHS BY BRAD NETTLES/STAFF

The risk of being diagnosed with breast cancer, colon cancer and about a dozen others can be reduced by staying physically active, according to a recent study.
The findings are backed by the World Cancer Research Fund, which estimates that about 20 percent of all cancers diagnosed in the U.S. are related to body fatness, physical inactivity, excess alcohol consumption and poor nutrition.

“We know that weight and body mass index has been linked to cancer, so it makes sense that taking care of your body can be a benefit,” said Aleshia Parrish, a manager and aerobics instructor at the Lowcountry Senior Center.

Parrish said it’s important for people of all ages to stay active because some conditions, such as cancer and other ailments, can appear at any time.

Parrish’s class on Wednesday morning had more than two dozen participants, including Lillie Padgette, a 94-year-old local resident who said she’s been working out consistently for about a decade.
Another participant, Cheryl Townsend, has been taking organized exercise classes for nearly 25 years and says she also isn’t surprised about the findings in the study.
“Exercise lowers blood pressure, takes away a lot of stress and does so many other great things. So I have no doubt that it helps reduce cancer, too,” she said.
Researchers at the National Cancer Institute reported their findings in May after spending 11 years working with other researchers in the United States and abroad.
The group collected data on 1.4 million participants, ages 19 to 98, and examined a broad range of cancers, including rare malignancies.
Participants routinely reported their physical activities and body mass index. They also were tracked through cancer registries to determine if they were diagnosed during the study’s time frame.
Researchers found that leisure-time physical activity, such as walking or aerobics, is associated with a lower risk of colon, breast and endometrial cancers. The greatest risk reductions were found in gastric cardia, kidney cancer and myeloid leukemia.

The risk of being diagnosed with head and neck cancers, myeloma, bladder cancer, lung cancer and rectal cancer can also be reduced through exercise, the researchers determined.
Specifically for colon cancer, the National Cancer Institute states on its website that studies consistently have found that adults who increase their physical activity, either in intensity, duration or frequency, can reduce their risk by 30 to 40 percent.

“The key message is that the results suggest that physical activity has a role in population-wide cancer prevention,” said Steven Moore, one of the researchers involved in the study.


Being overweight or obese ‘linked to 10 common cancers’ August 27, 2014

Filed under: Health,Nutrition — jax allen @ 6:30 am
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Being overweight or obese ‘linked to 10 common cancers’
By Smitha Mundasad
Health reporter, BBC News

Researchers suggest obesity’s effects on cancers vary depending on the type of tumour


Being overweight and obese puts people at greater risk of developing 10 of the most common cancers, according to research in the Lancet medical journal.

Scientists calculated individuals carrying this extra weight could contribute to more than 12,000 cases of cancer in the UK population every year.

They warn if obesity levels continue to rise there may be an additional 3,700 cancers diagnosed annually.

The study of five million people is the largest to date to confirm the link.

This variation tells us BMI must affect cancer risk through a number of different processes, depending on cancer type”

Dr Krishnan Bhaskaran
Lead researcher

Large numbers
Doctors often warn being overweight can increase the risk of developing cancer, but this study highlights those forms of the disease where the risk is greatest.

Led by scientists from the London School of Hygiene and Tropical Medicine researchers gathered data on five million people living in the UK, monitoring changes to their health over a period of seven years.

They found each 13-16kg (2-2.5 stone) of extra weight an average adult gained was linked firmly and linearly to a greater risk of six cancers.

How big this risk was varied depending on tumour type.

Cancer of the uterus had the highest increased risk
leukaemia had the lowest rise in risk.

People who had a high body mass index (calculated using weight and height) were also more likely to develop cancer of the liver, colon, ovaries, and post-menopausal breast cancer.

But the effects for these cancers were less clear-cut and were influenced by individual factors such as the menopause.

Researchers say though obesity was associated with the development of the most common cancers – which represent 90% of the cancers diagnosed in the UK, some showed no link at all.

And there is some evidence to suggest a higher BMI is associated with a lower chance of getting prostate cancer.


Modest risks
Dr Krishnan Bhaskaran, who led the research, said: “There was a lot of variation in the effect of BMI on different cancers.

“For example, risk of cancer of the uterus increased substantially at higher body mass index, for other cancer we saw a more modest increase in risk or no effect at all.

“This variation tells us BMI must affect cancer risk through a number of different processes, depending on cancer type”

Tom Stansfeld, at Cancer Research UK, said: “Although the relationship between cancer and obesity is complex, it is clear carrying excess weight increases your risk of developing cancer.

“Keeping a healthy weight reduces cancer risk and the best way to do this is through eating a healthy, balanced diet and exercising regularly.”

Makes you think?

Time to decide to be active EVERYDAY
Time to plan your healthy food options
Time to RESTRICT sweet and fatty treats

Need help? Find an activity group near you or a healthy eating group online.

Eat Clean. Stay Active. Feel Great



#1- Tackle Your Inflammation – Sugars June 2, 2014

Filed under: Health,Nutrition — jax allen @ 8:30 am
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SUGARS : Pro-inflammatory Agent: Excessive sugar intake causes tooth decay and has been linked to increased risks of obesity, inflammation and chronic diseases such as metabolic syndrome and type 2 diabetes. Recently, it’s also finally been proven that sugar, as well as dairy, are the causes of acne.


Find them in: Sugar-sweetened beverages like soft drinks, fruit drinks and squashes are some of the major sources of dietary sugars that many have overlooked. Do you know that drinking a can of Coke is the same as sucking ten sugar cubes? Other obvious sugar-loaded foods to avoid or at least limit include pastries, desserts, sweets and snacks. And when you’re looking out for sugar in the ingredients list, note that sugar has many names: corn syrup, dextrose, fructose, golden syrup, maltose, sorghum syrup and sucrose are some of the creative names used.


Inflammation-dousing Substitute: Got a sweet tooth? Opt for natural sweeteners like stevia, honey. Blackstrap molasses to flavour beverages and foods modestly. Natural sugars found in fresh or dried fruits and fruit preserves with no added sugar are also great choices. Not only do they give you the sweetness you crave, fruits also supply you with vitamins, antioxidants and fibres that you won’t find in sugary foods and drinks. Dates, figs, persimmons, kiwis, tangerines and various types of berries are some of the natural healthy snacks you can sink your teeth into.


Inflammation – Why Worry About It? May 26, 2014

Filed under: Health,Nutrition — jax allen @ 8:30 am
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Inflammation – Why Worry About It?


According to statistics from the World Health Organization, about 12.9 million people world-wide died from some form of cardiovascular disease in 2004. Each year, the World Cancer Research Fund estimates that some eight million people died from cancer. Heart disease and cancer, the deadly manifestation of chronic inflammation, are expected to remain as the leading causes of death in developed countries for many years to come.

But study after study shows that the risk of heart disease and cancer are modifiable by our life style choices which include the food we choose to eat each day. With every bite we take, we’re either balancing the pro- and anti-inflammatory compounds in the body. Tipping the scale to one end.


To shift the balance to your favour, other than incorporating more natural anti-inflammatory foods in your diet, it’s also equally important to avoid or cut down on foods which are known to promote inflammation. Here, we look at the top ten foods which set the stage for inflammatory diseases


Obesity Raises Breast Cancer Death Risk in Pre-Menopausal Women May 25, 2014

Filed under: Health — jax allen @ 9:24 am
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Obesity Raises Breast Cancer Death Risk in Pre-Menopausal Women
By Nicole Ostrow May 15, 2014

Women younger than 50 who are obese and have a common form of breast cancer have a higher risk of dying from the disease than women with the cancer who are normal weight, researchers said.


Being obese was associated with a 34 percent increased chance of breast cancer death in pre-menopausal women with estrogen receptor-positive disease, which responds to hormone treatment, an analysis of 70 clinical trials found. The study, released yesterday, will be presented at the American Society of Clinical Oncology meeting beginning May 30 in Chicago.

The research is among the latest to tie obesity to cancer risk and the largest to examine weight’s role in the prognosis of estrogen-receptor positive breast malignancy and menopausal status, the authors said. Obesity is associated with increased dangers of other cancers including esophagus, endometrium, colon, kidney, pancreas, thyroid and gallbladder, according to the National Cancer Institute.

“This study is part of the growing body of evidence showing that patients who are obese generally fare worse with cancer –- in this case, younger women with breast cancer,” Clifford Hudis, president of the cancer doctors’ group, said in a statement. “With some two-thirds of our nation’s adult population now obese or overweight, there’s simply no avoiding obesity as a complicating factor in cancer care.”

Breast cancer is the most diagnosed cancer among U.S. women, according to the Centers for Disease Control and Prevention. Two-thirds of all breast tumors are fed by estrogen, according to the National Institutes of Health. More than 230,000 women in the U.S. will be diagnosed with breast cancer this year and 40,000 will die.

Study Results

The study’s results showed no association between weight and death in post-menopausal women with estrogen receptor-positive disease, a surprise finding because obesity increases blood estrogen levels in older women, said lead study author Hongchao Pan.

“This is exactly the opposite of what we expected,” Pan, a senior research fellow at the University of Oxford in the U.K., said in a telephone interview. “We know the effect is definite and real. We don’t know the mechanisms that underlie the association at the moment.”

Researchers in the study looked at 80,000 women in 70 clinical trials. Of those, 20,000 were pre-menopausal with ER-positive disease, 40,000 had ER-positive disease and were post-menopausal and 20,000 were pre-menopausal with ER-negative disease.

They found that both overweight and obese pre-menopausal women had a higher risk of dying from ER-positive breast cancer compared with women who were normal weight.


7 Anti Ageing Foods February 8, 2014

Filed under: Health,Nutrition — jax allen @ 6:14 pm
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7 Anti-Aging Foods (everyone over 40 should eat)
By Certified Nutritionist Joel Marion

If you’re over 40 and want to defy each passing year while promoting more youthful hair, nails and skin, the below 7 foods will help you stock up on some of the most powerful anti-aging nutrients around.


1. Olive Oil – Not only do the monounsaturated fats contained in olive oil support healthy arteries and a healthy heart, but olive oil also contains polyphenols, a potent anti-oxidant that may help prevent a number of age-related diseases.
Choose organic extra virgin olive oil for the most anti-aging bang for your buck.


2. Red Wine – That’s right, a glass of wine daily may indeed have a positive effect on your health due to its resveratrol content, a unique anti-oxidant that can help fight against diabetes, heart disease, and age-related memory loss.

3. Beans – The unique proteins in beans thicken and strengthen your hair cells, so you can enjoy a full head of hair as you lengthen your years. 🙂


4. Brazil Nuts – Brazil nuts are rich in selenium, a mineral which aids in the production of the anti-oxidant glutathione to help slow down the skin aging process. Just 2 nuts a day will provide you with enough selenium to reap its anti-aging benefits.


5. Tomatoes – Tomatoes are rich in lycopene, which has been shown to support heart health and healthy cholesterol levels as you age. Lycopene also acts as a natural sun block to keep skin youthful and protected from harmful UV rays.


6. Raspberries & Blueberries – These two berries contain important anti-oxidants to help offset inflammation and oxidative stress that contribute to skin aging and wrinkles. Just one serving of either or these berries contains more anti-oxidants than 10 servings of most other fruits and vegetables!


7. Organic Eggs – Despite the bad rap eggs get because of their cholesterol content, which is based on completely erroneous science, eggs are rich in biotin and iron which help to promote healthy, youthful skin and hair.

Now, apart from stocking up on anti-oxidants and other anti-aging vitamins and minerals via the above foods, there is one other extremely important nutrient that you won’t find in the above foods that very well may hold the key to ULTIMATE health and longevity…


Eat Clean Train Hard Feel Great


Obesity and Pancreatic Cancer October 24, 2013

Filed under: Health,Nutrition — jax allen @ 9:30 am
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Obesity Before Pancreatic Cancer Shortens Survival
Nick MulcahyOctober 21, 2013


Patients with pancreatic cancer who were obese in the years before their diagnosis have reduced survival, according to research published online today in the Journal of Clinical Oncology.

The investigators found that patients with pancreatic cancer who had a prediagnostic body mass index (BMI) in the obese range lived 2 to 3 months less than patients who had a healthy weight before their diagnosis.

They used prospectively collected BMI data on 902 patients with pancreatic cancer from 2 large, long-term cohort studies of health professionals.

Findings from previous case–control studies have been similar, but they were retrospective. Results from this prospective study strengthen the evidence on the subject, according to one expert.

“While previous retrospective studies suggested a link between obesity and pancreatic cancer survival, the prospective nature of this study makes the findings more reliable,” said Smitha S. Krishnamurthi, MD, from Case Western Reserve University in Cleveland, in a press statement. She was not involved with the study, but offered her comments as a member of the Cancer Communications Committee at the American Society of Clinical Oncology.

Clinicians can share the results with patients in general practice and oncology, suggested a study author.

“This study adds to mounting evidence for the role of weight control in improving outcomes for patients with cancer. It also reinforces the importance of maintaining a healthy weight throughout your life, which may lead to better outcomes after diagnosis and help prevent pancreatic cancer from developing,” said senior study author Brian M. Wolpin, MD, MPH, from the Dana-Farber Cancer Institute and Harvard Medical School in Boston, in a press statement.

Obesity Independent of Other Factors

Dr. Wolpin and his colleagues found that the association between prediagnostic BMI and survival was independent of other known predictors of survival with this cancer.

On a multivariable analysis that compared especially obese patients (BMI ≥35 kg/m²) with healthy-weight patients (BMI <25 kg/m²), the adjusted hazard ratio (HR) for death was 1.53 (P trend < .001). The analysis adjusted for differences in age, sex, race/ethnicity, smoking status, and disease stage.

The association between obesity and shortened survival was statistically strongest for people who were overweight 2 decades before their diagnosis. Specifically, in a subset of 202 patients for whom BMI collected 18 to 20 years before diagnosis was available, the HR for death was 2.31 (P trend = .001).

Dr. Wolpin and colleagues acknowledge that they used overall — not disease-specific — survival, which is a limitation of their study. However, pancreatic cancer is so lethal, overall survival is "a good surrogate," they say.

Median overall survival for all patients was 5 months. For patients with metastatic disease, median survival was 3 months; for patients with advanced disease, it was 8 months; and for patients with localized disease, it was 16 months.

Pancreatic cancer is the fourth leading cause of cancer-related death in the United States. Most patients with pancreatic adenocarcinoma, which accounts for more than 90% of new cases, survive less than a year after their diagnosis. Only 5% survive 5 years after diagnosis, the investigators report.

This study not only strengthens the literature on BMI and pancreatic cancer outcome, it adds to a relatively limited body of information about prognostic factors, they note.

For those with pancreatic cancer, "the length of patient survival is greatly influenced by disease stage at presentation, but few other markers of survival have been well characterized," they write.

Obese Patients Tend to Present With More Advanced Disease

The investigators evaluated the association between BMI in 1970s and 1980s and survival after a diagnosis of pancreatic cancer in participants from two cohorts: the Nurses' Health Study and the Health Professionals Follow-up Study.

Participants were surveyed on demographics, medical history, and health behaviors. Deaths were ascertained from next of kin, the postal service, and the National Death Index.

The investigators used World Health Organization (WHO) criteria to categorize body mass. A BMI from 18.5 to 24.9 kg/m² was considered healthy weight, from 25.0 to 29.9 kg/m² was considered overweight, and 30 kg/m² or higher was considered obese. For some analyses, the sample size was adequate to further classify the obese group into 2 categories: 30.0 to 34.9 kg/m² and 35 kg/m² or higher.

No statistically significant differences were seen in study cohort, smoking status, or disease stage. However, when baseline BMI groups were compared (≥35 vs <25 kg/m²), the association was stronger for never-smokers (HR, 1.61; P trend = .002) than for ever-smokers (HR, 1.36; P trend = .63).

Higher prediagnostic BMI was also associated with more advanced stage at diagnosis. More patients with a BMI of 30 kg/m² or higher presented with metastatic disease than with a BMI below 25 kg/m² (72.5% vs 59.4%; P = .02).

This study was partly funded by the National Cancer Institute, the American Society of Clinical Oncology Conquer Cancer Foundation, the Howard Hughes Medical Institute, the Lustgarten Foundation, and Promises for Purple. The authors have disclosed no relevant financial relationships.

J Clin Oncol. Published online October 21, 2013. Abstract

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Cite this article: Obesity Before Pancreatic Cancer Shortens Survival. Medscape. Oct 21, 2013.


Exercise for Seniors: Benefits, Risks, and How To Begin August 25, 2013

Calvin H. Hirsch, M.D.

 seniors multi exercise

Dr. Hirsch is Professor of Clinical Internal Medicine and Public Health Sciences, Division of General Medicine, UC Davis Medical Center, Sacramento, CA.

“Exercise: the Universal Antidote for Aging” appeared as the title of an 2009 article in the Johns Hopkins Medical Letter: Health After 50.(1) If we didn’t know better, we might dismiss the title as reminiscent of tabloid hype for phony, over-simplified “cure-alls.” It sounds too good to be true.

There’s just one problem with dismissing it as quackery: there are volumes of solid evidence that shows that exercise reduces the risk for a litany of serious diseases and conditions. It lowers our risk of breast, colon, and possibly prostate cancer. It improves our physical function and slows decline in general and in specific diseases like knee osteoarthritis. It prevents and treats type 2 diabetes mellitus,reduces fall risk, and lowers the risk of Alzheimer disease.(2) And it reduces our risk of death from heart disease — and from any cause.

Seventy percent of U.S. adults over the age of 65 are either sedentary or not active enough to reap the health benefits from their exercise.

getting younger 1

The 2008 Physical Activity Guidelines for Americans(3) recommend that older adults get at least 75 minutes of vigorous, aerobic physical activity or 150 minutes of moderate-intensity activity per week, together with muscle-strengthening exercises two or more days per week. However, 70% of U.S. adults over the age of 65 are either sedentary or not active enough to reap the health benefits from their exercise.(4)

National surveys in the last 20 years have shown major declines in how much exercise seniors are getting. What’s more, the same studies show that people over 60 are having more problems executing simple, everyday activities.

Physical inactivity among older people is both a public health concern and an important medical condition that can affect an individual’s basic functioning, quality of life and risk for chronic disease, both physical and mental. While it is, of course, a good idea to add exercise to your life, there are a number of issues involved in the safety of starting such a routine.

walk benefits

There are many and well-studied effects of exercise on seniors’ health as well as discusses some of the challenges of beginning an exercise routine. Done safely, and under the guidance of a doctor or trainer, it’s virtually never too late to begin adding exercise to your life — and life to your years.


Milk Thistle Shown To Fight Cancer August 15, 2013

Filed under: Health,Nutrition — jax allen @ 1:01 pm
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Wonderful Milk Thistle


For more than 2,000 years, a spiky purple plant known as the “liver herb,” has been used in traditional medicine for healing a wide range of conditions from mushroom poisoning to indigestion. Modern researchers have now added the prevention of photo-aging and skin cancer to the long list of milk thistle’s benefits.

Studies from the University of Colorado Cancer Center show that silibinin, a milk thistle extract, protects against skin cancer and photo-aging induced by exposure to UV radiation. It does this by killing skin cells that have mutated due to UVA radiation exposure and by protecting skin cells against damage by UVB radiation.


The researchers explained that when a cell is damaged by UV radiation, it must be repaired or killed so that it cannot go on to cause cancer. Their research shows that the milk thistle extract does both.

One study, published in the journal Photochemistry and Photobiology subjected keratinocytes – human skin cells – to UVA radiation, which makes up about 95 percent of the sun’s radiation that reaches Earth. When the skin cells were pre-treated with silibinin the rate at which the damaged cells died off increased dramatically according to the researchers.


The researchers also noted that silibinin was completely non-toxic to healthy keratinocytes that had not been damaged by the UVA radiation. The silibinin killed only the cells that were mutated and might cause skin cancer or photo-aging. This is another example of nature’s miraculous way of distinguishing between cells that are safe and those that threaten health.

The study showed that silibinin triggered a higher release of reactive oxygen species (ROS) within the damaged cells which led to higher rates of cell death.

Another study by the same authors shows that silibinin reacts differently when it comes to UVB radiation, which makes up about 5 percent of the sun’s radiation that reaches Earth. Instead of killing cells exposed to UVB radiation, milk thistle protects them from DNA damage that can lead to cancer. According to the study published in Molecular Carcinogenesis, it does this by increasing the cells’ expression of the protein interleukin-12, which works to quickly repair damaged cells.


Silibinin is just one of many therapeutic compounds in milk thistle and previous studies show that it may benefit other cancers including, prostate, colon, tongue and breast cancers.

In traditional medicine, milk thistle has been used for toxic and obstructed liver, jaundice, vomiting, pneumonia, flatulence, constipation and hemorrhoids.

Milk thistle is named for the milky sap that oozes from its leaves. It is available at health stores and online in the form of organic seeds, supplements or liquid extract.


Foods That Fight Ageing – #4 Fish Oil June 1, 2013

4. Go fish to ward off disease
Phish Food might cheer you up, but new studies praise the sea creatures’ head-to-toe benefits.

“Omega-3s can help prevent cancer and quench the fire of inflammation,” which weakens the immune system, says Forberg.
Fish ranks among the foods highest in the fatty acids, and good options include herring, salmon, halibut, and anchovies.
An added perk: those who eat diets high in omega-3 rich foods experience fewer chronic skin conditions such as psoriasis and rosacea.

Studies show that getting 6g of fish oils in food or quality supplements will aid attempts to loose body fat.

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