The Katdance Fitness News
October 2007
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Dear Friend
Once again we are approaching that ‘holiday’ time of year which triggers various associations for all of us. Maybe it’s lack of time, stressful relatives, children’s excitement, or just wondering how you’ll get it all done this year.
I can help you with 2008 planning for your life’s schedule, and incorporate your fitness goals right into your life! Think about giving yourself a gift certificate this year to achieve your fitness and nutrition goals! Enjoy the season, and plan ahead for your future! “
Best of health,
Katie Katz
October is National Breast Cancer Awareness Month, so I thought I would share some of the good news circulating about breast cancer circulating these days!
Leslie Ford, M.D., associate director for clinical research in the National Cancer Institute’s Division of Cancer Prevention, says “We’re starting to understand the molecular and genetic basis of tumors, which is helping us develop better ways to treat the disease and even prevent it in high-risk women.” These advances have shown a significant impact, where death rates from breast cancer have declined steadily since 1990, and more than 90 percent of women with breast cancer are now surviving at least five years.
Of course, your first step toward lowering your own breast cancer risk is raising your awareness of the disease. Now, while you cannot get around certain genetic risk factors – such as age, race, family history, and of course gender (although men do get breast cancer, too) – research is yielding promising results about some simple things you can do to offset them.
Dietary Changes : Studies show that breast cancer is less common in countries where the typical diet is low in total fat and saturated fat. Another study found that women who eat a Mediterranean diet rich in fruits and vegetables lower their odds by as much as 15 percent!
Exercise: You knew this one would come up! Not only does regular exercise boost your immune system; it also helps prevent the buildup of excess body fat as we age – which increases the production of estrogen, which has been shown to fuel many types of breast cancer! “Estrogen can spur abnormal breast-cell growth”, explains Brian Sprague, Ph.D., lead study author and research assistant at the University of Wisconsin Paul P. Carbone Comprehensive Cancer Center in Madison. “Vigorous exercise shortens the luteal phase of the menstrual cycle (the two or so weeks before you get your period), decreasing your exposure to that hormone.”
Their study has pinpointed the amount of exercise and the intensity level you need to reap breast-health benefits. Researchers from the University of Wisconsin found that women who regularly exercise at least six (6) hours a week
(that’s 360 minutes) at a high intensity level (RPE of 6 or higher) were 23 percent less likely to get breast cancer than those who did not exercise.
Stop Smoking: While breast cancer is not considered a smoke-related disease per se, research has linked smoking in younger women to a greater risk of the disease. According to a study of more than 56,000 women recently published in the American Journal of Epidemiology, the breast cancer-promoting effects of cigarette smoking appear to be strongest in young women who have not yet had children.
These are just some small changes that you can do to lower your risk of breast cancer. Of course, you should also do monthly self-exams and see your doctor at least once a year. If you notice anything that does not seem right with your breasts, seek medical advice immediately. Early detection is the key to survival!
When nature begins to turn the pretty colors of Fall, and your nose and eyes begin to run, you may assume that you are getting a cold, but it could be allergies. Forty million people sneeze and wheeze due to indoor triggers like dust mites, animal dander or mold. Alan Goldsobel, clinical professor of allergies and immunology at Stanford University School of Medicine says “Indoor allergies are associated with the development of asthma, so it’s important to identify and treat them appropriately.”
Dust Mites are one of the most common allergens found in homes. They live in beds, carpets, pillows, and upholstered furniture. They feed on our dead skin cells – yuck! “Getting rid of dust mites completely is difficult, so you need to put a barrier between them and you,” explains Goldsobel.
Here are some tips to reduce exposure to Dust Mites.
One way is to cover your mattress, box spring, comforter, and pillows with special allergy cases.
Washing your linens in hot water (140 0F) will kill nearly all dust mites, whereas warm (104 0F) or cold (85 0F) water eliminates only 10 percent or less of them. For fabrics that cannot tolerate hot water, use warm or cold, but you’ll want to rinse them three times to effectively remove the dust mites.
Vacuum all floors and upholstered furniture weekly, especially carpets.
Take off your shoes each time you enter your house to avoid tracking in any outdoor allergens like pollen and mold spores. Pollens are plentiful, especially in the fall from pumpkins, squash, colorful leaves, and mums.
Dogs and cats can also track allergens into the house. Wiping down their fur as they come in, and bathing them at least twice a week can help decrease their dander.
Article information based on stories in SHAPE October 2007.
Monitoring exercise intensity with the Rate of Perceived Exertion (RPE) scale is beneficial because:
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It provides a double-check on heart rate, especially when the target heart-rate zone is estimated from age.
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Assessing RPE can be performed without stopping to 'check' it, as is necessary with heart-rate monitoring.
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There is no equipment you can buy to accurately describe your perception of intensity (whereas heart-rate monitors can be expensive for accurate pulse count).
An increase in exercise intensity is directly related to elevation in exercise heart rate and other metabolic processes. Consequently, RPE can be used alone or together with heart rate when monitoring exercise intensity. Using the RPE, you can record how you feel at a certain HR level, or even create workouts based on how you feel - without the use of a monitor.
RPE is based on a 10 point system.
- Very, Very easy, no effort to converse
- Very easy, no effort to converse
- Easy, almost no effort to converse
- Moderately easy, little effort to converse
- Moderate, some effort to converse
- Moderately hard, quite a bit of effort to converse
- Difficult, a lot of effort to converse
- Very Difficult, maximum effort to converse
- Very, Very Difficult, no-talking zone
- Maximal Effort, no-talking zone
For an exercise session to be the most effective, you want to work your way up to a 6-8 RPE level, where a conversation would require some effort. Keep in mind that you could vary your intensity throughout the workout.
Here is a sample: Start your workout with a 5-minute warm-up at 0-2 RPE; then do 4 minutes at 3-6 RPE; then do 1 minute at 7-8 RPE. Repeat the 4 minute to 1 minute interval three more times; then end with a 5-minute cool-down getting back to 0-2 RPE. This workout would take you 30 minutes and can be done on any cardio equipment or just walking or running.
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