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Complementary Therapies - What Works and When
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Supplements -What Helps and Why
Homeopathy and cancer
Mind-Body and Soul - Achieving Balance
Dealing with Cancer Treatment Side Effects
Integrative options for specific cancers
Get Moving - How and Why
Improving Sleep
Survivorship- What to do after treatments?
Exceptional Patients - Lessons For You
Recommended Books
Resources and links
02/02/2017
Probiotics improves immunotherapy
01/02/2017
Soy might reduce breast cancer risk for recurrence
31/01/2017
Acupuncture and arthralgia due to aromatase inhibi
30/01/2017
Acupuncture helpful in cancer related fatigue
27/01/2017
Additive homeopathic treatment in cancer
05/07/2016
Stress reduction- Does it affect survival?
01/07/2016
Exceptional patients- updated link
29/06/2016
Acupuncture in cancer care
31/05/2016
Stress reduction can affect genes
31/05/2016
Acupuncture in cancer related pain
30/04/2016
Fish oil and breast cancer
31/03/2016
Fatigue affected by Biofield Healing
29/02/2016
Fasting and chemotherapy
12/11/2015
Meat consumption and breast cancer risk
15/09/2015
The evolving field of integrative oncology
02/06/2015
Do cancer survivors use CAM?
30/05/2015
Ginger might have a role in Colon Cancer
28/05/2015
Acupuncture is helpful with hot flushe in patients
06/05/2015
Chemobrain and complementary therapies
01/04/2015
The Value of Presence
01/04/2015
Homeopathic remedies affect breast cancer cells
04/03/2015
Fish oil may prevent weight loss during cancer tx
04/03/2015
Integrative Medicine in cancer care
02/06/2014
Lack of sleep and breast cancer
27/05/2014
Soy might reduce lung cancer risk
18/04/2014
Hot flushes relieved with magnesium
01/01/2014
Integrating Dietary Supplements into Cancer Care
24/12/2013
Social isolation can affect mortality
21/06/2013
Nutrition and reducing risk of death
08/05/2013
Social environment can affect survival
07/05/2013
Nutrition and reduced risk of breast cancer
03/01/2013
Stress reduction affect genes
02/01/2013
Exercise can reduce prostate cancer death
30/11/2012
Does diet affect colorectal cancer?
30/11/2012
Protective effects of control beliefs
06/11/2012
Ginseng eases cancer related fatigue
20/07/2012
Selenium and prostate cancer
15/06/2012
Additional studies show effect of homeopathy on ca
05/06/2012
Guidelines for nutrition - physical activity 2012
15/04/2012
Mindfulness and stress in cancer
08/03/2012
The Benefit of Exercise
20/01/2012
Massage in cancer care
15/01/2012
Mindfulness and stress reduction in breast cancer
19/11/2011
Stress and cancer progression
28/09/2011
Qigong, cognitive function and quality of life
29/08/2011
Phone consultation is helpful in managing symptoms
24/04/2011
Rye and breast cancer
21/04/2011
Mindfulness in cancer care
13/04/2011
Omega-3 Formulation Has Antineoplastic Activity
31/03/2011
Long term effects of acupuncture on hot flushes
07/01/2011
Guidelines for Integrative Oncology
28/07/2010
Is sugar and soft drinks good for you?
25/07/2010
Broccoli and bladder cancer
17/07/2010
Nutrition in the prevention of colorectal cancer
15/07/2010
Managing Radiation Therapy Side effects
Get Moving - How and Why
  
Use the following tips to help you get started and keep you going.
 
  • Choose an exercise you enjoy. It’s easier to stick with a program if you enjoy it. Enjoy the outdoors? Start walking in parks around your neighborhood. Like to dance? Register for a ballroom dance class that gets you moving several times a week. Even if you can’t imagine yourself enjoying the exercise itself, do the exercise that has other rewarding attributes. For example, work out with friends so you can enjoy the social aspects of exercise.
 
  • Start slow. The U.S. Surgeon General’s Report recommends at least 30 minutes of moderate intensity activity on most (5 or more) days of the week. Moderate intensity is the intensity of a brisk walk. Your heart rate is elevated and you’re breathing faster than usual, but you’re not working so hard that you get worn out after a few minutes. When doing moderate intensity exercise you should be able to talk, but not sing. If you’re just starting an exercise program, don’t begin by exercising for 30 minutes all at once. Start with shorter exercise sessions and work up to longer sessions gradually. You start with sessions as brief as 5 minutes. As you get stronger and develop the exercise habit, 5 minutes can easily become 10 minutes, then 15, and so on.
 
  • Break it up. If you feel like you don’t have time or energy for your full exercise session, divide it into shorter bouts. Three 10-minute exercise sessions are just as beneficial as one 30-minute session, and may be easier to fit into your schedule. Once you start though you may surprise yourself and want to continue going
 
  • Set short term, specific, and realistic goals. Remember that it takes many steps to get to the top of the mountain, and everybody has to do it one step at a time. Set realistic short term goals for yourself, like exercising for 15 minutes on Monday, Wednesday, Friday, and Saturday this week. You can use these short term goals to build up to longer term goals. 
 
  • Monitor your activity. Many people find that it helps them to monitor their progress in writing. This can be as simple as keeping track of the days you exercise on a calendar posted on your refrigerator, or creating a graph of the amount of time you exercise each week so you can view your progress.
  • Don’t forget to reward yourself! But lay off that ice cream as your reward. As we listed exercise has numerous benefits, but many of them are longer term so they don’t reinforce behavior change right away. Identify some rewards you can give yourself when you accomplish your goals. It’s probably easy to think of things to buy yourself for rewards – you could put off buying that new CD, book, or new exercise clothes until you achieve your exercise goal. But your rewards don’t have to cost money. For example, you could reward yourself by taking time to call a friend you haven’t talked to in awhile, or setting aside time to do an activity that you enjoy. 
  • Don’t give up if you miss one or two session. Starting an exercise program, or increasing the amount of exercise you do, is an important step in developing a healthier lifestyle. However, making a lasting change in your life isn’t easy. Some weeks you will make your goals; others you might fall short. It is important to be persistent; if you don’t make your exercise goal, don’t see that as a sign that you are not an "exerciser." Examine your goals to make sure they are realistic, then make a plan for the next week. Whether you want to do a 5-minute walk or a fifty-minute walk, one of the most important habits you can acquire is planning when this walk will occur.  
  • How much should I exercise?

The more intense an exercise, the shorter amount of time you need to exercise to get the same benefits. Similarly, you can do a lower intensity exercise for a longer amount of time to get the same benefits. The table below lists some common exercises, their intensity level, and how many minutes per week you would need to engage in that activity for good health. If an activity is not listed, the average amount of time to spend on a moderate intensity activity is 150 minutes per week.

 

Activity

Intensity (how hard)

Duration (how long per week)

Walking

About 3.5 mph

150 minutes

Jogging

Light (about 5 mph)

90 minutes

Swimming

General (not lap swimming)

90 minutes

Dancing

Ball room

180 minutes

Dancing

Fast, modern

110 minutes

Aerobics

Low impact

110 minutes

Water aerobics

Regular

135 minutes

Stationary cycling

Light effort

180 minutes

Cycling

Outdoors (about 10-11 mph)

90 minutes

Tennis

Regular doubles

80 minutes

 

Dean Ornish Approach to Fitness 

 

 
 
 
 
 
 
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