As I began the week writing about exercise I thought I would continue along similar lines and mention some newly published research(1) which adds to the ever growing evidence suggesting that physical activity is important in preventing cancer.

This most recent research was carried out as part of the Japan Public Health Centre Study.  The trial involved a total of 79,771 Japanese men and women aged 45-74 years who were followed for around 9 years.  During this time 4334 cases of cancer occurred in the individuals taking part.  The researchers looked at overall daily physical activity levels. The surveyed population was divided into four groups according to individual working metabolic rate which was determined by the amount of time respondents spent sitting, walking, standing, sleeping and exercising. 

Increased daily physical activity was associated with a significantly decreased risk of cancer in both men and women (compared to individuals with the lowest daily physical activity rates).  The decreased risk was more clearly observed in women than in men (men in the most active group had a 13% reduced risk of developing cancer compared with the least active group, and women in the most active group had a 16% lower risk), especially among the elderly and those who were regular exercisers.  In men cancer of the colon, liver and pancreas were protected against by physical activity and in women decreased risk was specifically associated with cancer of the stomach.  The research is particularly interesting since it focused on a relatively lean and already healthy population.  Previous research on physical activity and cancer prevention has mainly focused on the western populations who are less lean.  This indicates that physical activity seems to act as an added preventative measure in its own right.

A lot of evidence already exists for the importance of physical activity in the prevention of cancer.  For more information and tips on how to increase your physical activity levels I would suggest visiting the World Cancer Research Fund (WCRF) website.  This is a fantastic charity focussing solely on the prevention of cancer through dietary and lifestyle changes.  Scientists estimate that about a third of cancers could be prevented by eating a healthy diet, being physically active and maintaining a healthy weight!  WCRF were the first cancer charity: to create awareness of the relationship between diet and cancer risk; to focus funding on research into diet and cancer prevention and; to consolidate and interpret global research to create a practical message on cancer prevention.

My daily walk is definitely here to stay!

(1) Inoue M et al.  2008.  Daily Total Physical Activity Level and Total Cancer Risk in Men and Women: Results from a Large-scale Population-based Cohort Study in Japan. Am J Epidemiol. 2008 Jul 2. [Epub ahead of print]

Written by Ani Kowal

The word ‘diet’ is not one that I like.  Healthy, balanced eating is, in my opinion, a choice for life.  The problem with diets is that they conjure up feelings of restraint and lack.  We tell ourselves we must not eat this, that or the other and then all we can think about is that particular food.  We tell ourselves we have been ‘good’ and then reward ourselves with unhealthy food in large quantities because the denial has caused such great cravings!  Choosing health for life means not seeing food as an enemy and not punishing yourself if you occasionally slip up and let some sugar coated something pass your lips.  It also means trying not to use food as a reward or comfort (yes, I know, it is easier said than done).

The other noticeable effect of dieting is that often an individual goes well with their restricted and restrained eating for a short period of time only to overeat in style at the weekend, vowing to try and be good again on Monday.

This ‘weekend’ theory has now been tested by scientists and the results have just been published in the medical journal, Obesity(1).  The researchers wanted to see whether changes in food intakes and/or activity patterns during weekends contribute to weight gain or hinder weight loss.  It was a small trial that lasted for a year and involved 48 healthy adults.  Researchers compared calorie controlled diets with a daily exercise plan.  Daily energy intakes and physical activity levels were calculated for weekends (Friday to Monday) and weekdays (Monday to Friday).  Surprise, surprise, the participants gained weight on weekend days but not on weekdays.  The researchers attributed this weight gain to higher dietary intakes on Saturdays and lower physical activity levels on Sundays compared to weekdays.  The individuals following a calorie restricted diet and those following a daily exercise plan did drop weight during the week.  On the weekends the calorie watchers stopped loosing weight and the exercise plan group actually gained weight due to their higher dietary intakes.  

This helps to explain one of the reasons why diets don’t work!  The authors of the study conclude that “Alterations in lifestyle behaviors on weekends contribute to weight gain or cessation of weight loss on weekends. These results provide one explanation for the relatively slow rates of weight loss observed in many studies, and the difficulty with maintaining significant weight loss”

At the weekend we often want to ‘reward’ ourselves for the tough working week just passed.  I think we are entitled to it!  However, why not reward yourself in a really kind and loving way rather than punishing your body with junky food or extra portions.  For me a perfect gift to myself is a long walk in a park or a trip to visit my good friend Rosie in Devon, followed by reading something nourishing to the soul!  Some of you may find a relaxing, long bath with oils and no interruptions is just what you desire.  Or a trip to the theatre or swimming or a night in with a DVD.....well, whatever you fancy.  Planning ahead can really help, put an activity in your diary and try to ensure your refrigerator is stocked with tasty nutritious food (e.g. colourful fruits, vegetables and unrefined staples).  This may help to lessen urges to indulge with too much refined food.  Also see if you can work some fun activity into your weekend e.g. walking, a sport, anything to get moving even if it’s just for half an hour.

I wish you all a very happy and healthy weekend!

(1) Racette et al.  2008.  Influence of Weekend Lifestyle Patterns on Body Weight. Obesity,[E publication ahead of print DOI: 10.1038/oby.2008.320]

written by Ani Kowal

Generally I am a very calm and relaxed individual.  However, this morning I woke up with an underlying feeling of anxiety for no specific reason.  This may be affecting many of you at the moment with all the news headlines regarding the ‘credit crunch’ and various other negative stories.  Within an hour I was feeling great again so I thought I might share some of my tips with you here today.

For me it was the following that helped me to get my happy feeling back: 10 minutes of deep breathing followed by a 40 minute walk and then ten minutes of hula-hooping in the sun!  Hula-hooping has now become my exercise of choice as it causes me much laughter.

Any exercise will produce feel good chemicals in the brain.  There are all sorts of studies that have shown the positive effects of exercise on mood.  Going out for a walk has always helped me to feel very calm.  It takes me out into a different environment and allows my mind to drift free of thought.  Both low intensity exercise, such as a gentle walk, or higher intensity exercise, such as running, may help to reduce feelings of anxiety(1).  Yoga and deep breathing can also help to reduce worry(2).  Concentrating on the breath during deep breathing is also used during meditation and yoga relaxation.  It allows us to be focussed on the now, the present moment, minimising any fraught thinking about the past or the future.  A recent study(3) found that this sort of meditation was related to reduced feelings of anxiety and improved well-being.

A small preliminary study published last year(4) gives us a few clues as to why yoga and associated conscious breathing exercises may be useful in reducing anxiety levels.  The study found that brain GABA levels (gamma amino butyric acid) increase after an hour yoga session compared to an hour of reading.  GABA has calming and anti-anxiety effects in the brain.

So, if you feel a little anxious I suggest ten minutes of conscious breathing and a walk around the block (or some yoga or even hula-hooping), it may well help to calm and centre your thoughts.

Having a good nutritional status is important for the efficient functioning of the brain and body.  A well-balanced diet packed with vegetables, fruits, nuts, seeds and wholegrains will boost your body with all kinds of nutrients and may help to keep anxious thoughts at bay.  Calcium, magnesium, many B vitamins are important for the proper functioning of the nervous system.  Many people in the UK do not achieve good intakes of magnesium from the diet (found abundantly in nuts, seed and wholegrains).  Studies have shown that magnesium deficiency can enhance stress reactions in the body and anxiety can also increase our bodily need for magnesium(5).  You may wish to consider taking a high quality multivitamin and mineral supplement during periods of anxiety, a study(6) found that a multi supplement taken for 28 days was associated with a consistent reduction in anxiety and perceived stress (when compared to placebo).  

(1) Broman-Fulks JJ et al.  2004.  Effects of aerobic exercise on anxiety sensitivity.  Behav Res Ther.  42(2):125-136
(2) Kjellgren A et al.  2007.  Wellness through a comprehensive yogic breathing program – a controlled pilot trial.  BMC Complement Altern Med.  19:7-43
(3) Carmody J, Baer RA.  2008.  Relationships between mindfulness practice and levels of mindfulness, medical and psychological symptoms and well-being in a mindfulness-based stress reduction program. J Behav Med. 2008 Feb;31(1):23-33
(4) Streeter CC et al.  2007.  Yoga Asana sessions increase brain GABA levels: a pilot study. J Altern Complement Med. 13(4):419-26.
(5) Seelig MS.  1994.  Consequences of magnesium deficiency on the enhancement of stress reactions; preventative and therapeutic implications, a review.  J AM Coll Nutr.  13:429-446
(6) Carroll D et al.  2000.  The effects of an oral multivitamin combination with calcium, magnesium and zinc on psychological well-being in healthy young male volunteers: a double blind placebo controlled trial.  Psychopharmacology.  150:220-225

Written by Ani Kowal