High-carb diet tied to breast cancer risk for some

http://uk.reuters.com/article/2012/07/27/us-carbohydrates-idUKBRE86Q02020120727
Fri Jul 27, 2012 2:49am BST

(Reuters) - Older women who eat a lot of starchy and sweet carbohydrates may be at increased risk of a less common but deadlier form of breast cancer, according to a European study.

The findings from a study of nearly 335,000 European women, published in the American Journal of Clinical Nutrition, do not prove that sweets, French fries and white bread contribute to breast cancer - but they do hint at a potential factor in a little understood form of breast cancer.

Specifically, the study found a link between high "glycemic load" and breast cancers that lack receptors for the female sex hormone estrogen, so-called "ER-negative" breast cancers.

A high glycemic load essentially means a diet heavy in foods that cause a rapid spike in blood sugar, such as processed foods made from white flour, potatoes and sweets.

The study, conducted by Isabelle Romieu of the International Agency for Research on Cancer in Lyon, France, looked at nearly 335,000 women who took part in a long-running European study on nutrition factors and cancer risk.

Of these, 11,576 developed breast cancer over a dozen years. Overall, there was no link between breast cancer risk and glycemic load, as estimated from diet questionnaires the women completed at the study's start.

But the picture changed when the researchers focused on postmenopausal women with ER-negative cancer. Among women in the top 20 percent for glycemic load, there were 158 cases of breast cancer, versus 11 cases in the bottom 20 percent - a 36 percent higher risk.

ER-negative tumors account for about one-quarter of breast cancers. They typically have a poorer prognosis than ER-positive cancers because they tend to grow faster and are not sensitive to hormone-based therapies.

Christina Clarke, a research scientist at the Cancer Prevention Institute of California in Fremont, and a consulting assistant professor at Stanford University, said the results are interesting because so little is known about what cases ER-negative breast cancers. Most breast tumors have their growth fueled by estrogen.

"This study gives us a really important clue for future research," said Clarke, who was not involved in the study.

Diets with a high glycemic load are associated with a bigger secretion of insulin, a hormone that regulates blood sugar. High insulin levels, in turn, have been linked to certain cancers, possibly because insulin helps tumors grow.

The current findings hint at a role for "insulin pathways" in ER-negative breast cancer, Clarke said, adding that more research definitely needs to be done.

She noted that while there is no single factor in any woman's risk of breast cancer, the findings offer more incentive to eat a balanced diet that limits refined carbohydrates in favor of healthier fare - like lean protein, vegetables, "good" fats and high-fiber grains.

"Really, you want to avoid these (high glycemic load) diets anyway," she added. SOURCE:bit.ly/MZY2qw

(Reporting by Amy Norton; Editing by Elaine Lies and Bob Tourtellotte)

Knees and Your Weight

http://inhealth.about.com/knocking-out-knee-arthritis/knees-and-your-weight?did=t5cc_rss4
Content provided by the Faculty of the Harvard Medical School

Obese people with arthritic knees have about 3 1/2 fewer years of able, pain-free life than slim people with healthy knees. That estimate comes from a new study. It focused on U.S. adults ages 50 to 84. Researchers used census data and other sources. They made estimates of how long people live with obesity and knee osteoarthritis. They also calculated how much of that time is hampered by pain and disability. For example, people may have trouble walking. The study found that obese people with arthritic knees lose an average of 3 1/2 healthy years. For obese people without knee problems, the loss is 2 1/2 healthy years. People with knee arthritis and normal weight lose nearly 2 years of good health, the study found. The journal Annals of Internal Medicine published the study. HealthDay News wrote about it February 14.

What Is the Doctor's Reaction?

Similar to most doctors, I encourage overweight and obese patients to lose weight by pointing out the health risks. Here are some of the ones linked with obesity:

• Diabetes
• High blood pressure
• Heart disease
• Certain cancers, such as breast cancer in women and the more aggressive types of prostate cancer in men

These are conditions that shorten life span. But today many people are concerned with quality of life as they age, even more than how long they live.

Some medical conditions severely reduce quality of life. Osteoarthritis, especially in the knees, is high on this list. Yet I usually don't mention the link between weight and knee osteoarthritis until an overweight person complains about knee pain.

A new study reminds us how much the combination of obesity and osteoarthritis of the knee can reduce quality of life. The journal Annals of Internal Medicine published the study February 15.

Osteoarthritis breaks down cartilage. This is the tissue that covers and protects the ends of bones. Osteoarthritis can appear in many joints. The risk is higher for the knee because it bears weight. This means it is subject to daily wear and tear as well as sudden injury.

Why do some people get osteoarthritis while others don't? Excess weight is a major reason. Demanding physical activity earlier in life plays a role. So do your genes. If your parents or grandparents had arthritis, you are more likely to develop it yourself.

Gender, race and ethnicity also make a difference. Women are more likely to develop knee osteoarthritis than men. Obese black women have a higher risk than white and Asian women with similar body weights.

What Changes Can I Make Now?

Knee osteoarthritis can happen to anyone. Today 1 out of 3 people over age 62 has some amount of osteoarthritis in one or both knees. Obesity has been rising quickly. So the percentage of people with osteoarthritis of the knee will surely increase.

People will lose an average of 3 ½ years of being pain-free if they become obese and also develop knee osteoarthritis. Obesity is defined as a body mass index (BMI) of 30 or greater. If you have a family history of knee osteoarthritis, you probably will have a reduced quality of life for even longer. Prior knee injury or prolonged physical demands on your knees also increase the number of quality years lost.

You can't totally prevent knee osteoarthritis if you are destined to have it. But you can delay how soon your symptoms begin. You also have a good chance of preventing it from becoming severe and disabling.

Obviously, you should lose weight if needed. Exercise is equally important, even if you have trouble losing weight. Regular exercise can strengthen the muscles around the knees. The stronger and bigger muscles can absorb much of the day to day trauma your knees endure.

Choose the right kind of exercise. You probably should avoid running and fast walking on the sidewalk or pavement. If you love jogging or fast walking, do it on a track or treadmill. Wear well-cushioned shoes to help reduce the impact on your knees. Consider cycling or swimming, which may be better choices.

Also do leg resistance training 2 to 3 times per week. Using weight machines, such as Cybex or Nautilus, strengthens the muscles around the knees. Range-of-motion exercises help maintain joint function. They also help prevent stiffness.

What Can I Expect Looking to the Future?

Osteoarthritis has no cure. So we must focus on preventing knee pain and disability. Knee replacement is a last resort. But the number of knee replacements will continue to rise until more people maintain a healthy weight and do the right kinds of exercise.

Growing new cartilage probably will happen. It can be done now in the laboratory. But implanting new cartilage and getting it to grow inside the knee remains a challenge.

Last Annual Review Date: Feb 16, 2011Copyright: Harvard Health Publications

Tone Your Arms with No Weights & No Pushups

http://caloriecount.about.com/tone-your-arms-no-weights-no-b579924?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_20120722&utm_term=title1

It’s not always possible to have access to a gym or a wide range of exercise equipment. However, it is important to keep your workouts well rounded by including upper body exercises, cardio exercises, lower body exercise, and even core exercise. Push-ups are usually the first upper body exercise that comes to mind when people think of upper body moves that require no equipment.  Although there are many forms of pushups that can be done at any fitness level, there are also a variety of other no-equipment upper body moves that can be done to tone your arms and upper body.  

Below is one of my favorite workouts designed to shape your arms.  It’s very challenging and is as simple as clapping your hands. All it requires is a timer or clock to track your time and a towel, rag, or old t-shirt.

After you warm up and stretch your arms complete the following moves: (Replace the exercise equipment seen on the linked pictures with your towel) There is a link to a video of this workout below. 

1. One Minute Forward Shoulder Rotations
   
2. 20 Reps of Front Raises with Chest Press
   
3. One Minute Backward Shoulder Rotations
   
4. 20 Reps Right Side Tricep Pull Back
   
5. One Minute Extended Arm FULL Claps
   
6. 20 Reps Left Side Tricep Pull Back
   
7. One Minute Extended Arm FULL Claps
   
8. 20 Reps Front Back Shoulder Press (be careful here if you have trouble with your shoulders)
   
9. 20 Reps Single Right Arm Towel Bicep Curls
   
10. 20 Reps Single Left Arm Towel Bicep Curls

Take a short break. Hydrate with water and repeat all ten steps above once more. You can repeat again in 2-3 more days.