Staying Healthy, Staying Strong, Staying Young
Comments
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Heidihill and Ruth: I am glad to hear neither of you has lympedema. When I had physical therapy, the therapist prescribed a sleeve for me and suggested I use it when doing things like lifting weights and when flying. But I don't have any symptoms of LE yet, knock on wood, and I did have 21 nodes out. Heidihill: good question, will the sleeve prevent it? I should probably call my therapist and ask some more questions.
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Just found this thread and am adding it to my favorites. I too was diagnosed with Osteopenia after chemo and all they told me to do was take Vitamin D and calcium and to get outside in the sun and come back in a year. At my chiropractor appt this morning, I was discussing exercise and he said instead of walking for an hour each day I should walk for a half hour and then do a half hour of free weights. He wants me to build my arm strength back up and start to work on my core. Really need to get motivated. I used to Jazzercise but had to stop because of two bulging discs in my neck.
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Hi Ellen,
Sorry about the osteopenia. Your chiropractor is conceptually on the money, but I don't think has the specific advice you need. I would seek out a local Y with a LIVESTRONG program to get going. Because I think they can really help you work out a plan here.
I didn't need this, as already had my routine going. So a case of doing the basics every single day.
You should also know that lifting free weights builds muscle support for things like your back, neck, and knees. So you should feel a lot better that way too.
Go read the Miriam Nelson "Strong Women" website. This really can be done.
BTW - my neck gets stiff and really hurts if I don't lift. So not just vanity, although I have to admit I do enjoy having a buff upper body.
I count "trudging uphill with my bicycle" as "cross training".
For everyone else, my ankle is getting better so just limping a bit as opposed to hobbling. Did a couple of easy training rides last weekend, just enough to maintain my core fitness. I think I will be fine to do the Seattle-to-Portland, but I may need an ankle brace.
Hope everyone is out there "moving it"!!! - Claire
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My arm starts to feel heavy and achy if I skip a few days of toning. Behave yourself, Claire!
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Having the most positive attitude is key!!
Saying to yourself all day long that you are a good person.My hear is right and I will only deal with people who love life,themselves and help other!Drink 8 glasses of water a day,walk or jog 45 minutes in a day ,have a good healthy life styles,no fast food.Fruits and vegetables works and pray before you go to bed!!
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Bumping.......
And letting everyone know that the best way to beat overeating this holiday is to get out there and move. I mean you CAN eat and cycle, eat and jog, eat and hike, eat and swim......but nowhere as easy as eat and sit.
I am back in my groove. Did a 20 mile fun ride yesterday as needed to get my confidence back. I am fine once I am cycling, but a bit shaky getting on, as ankle is still tender. But I was fine.
So I did a 35 mile training ride today. Admit, I stopped for a burger, but I was famished and had about 14 more miles to go at that point.
I will be eating a ton of veggies with dinner, and rhubarb for dessert.
Really deserved that bath when I got home. - Claire
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I can eat and run too!! : )
I ran a 10k today, with 60,000 others. Bands were playing, misters misting and flags flying high. I priobably ran more than a 10k due to the zig zag pattern I adopted to be able to hit all the freebie snacks like popsicles, slushies and smoothies along the way. I might be the first person in history to gain wait after running.
It felt amazingly good though. I have GOT to keep doing this. It makes such an amazing difference. Incredible really.
Keep it up ladies!!
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You probably ran a 15k so came out even snack-wise. Major, major congrats!
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Great job, geewhiz!!!!
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Great thread.... just saw this. What a great topic, and I'll be sure to check out the strong women website.
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Posting picture of me entering Portland! Just so grateful to be able to do these events. This makes 5 of 5 I have done. This one says it all. Taken at Mile 194 of 204. - Claire
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Hooray!!!!
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Wonderful photo, Claire! I love it! And your fish with salsa recipe sounds so good! Deanna
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Claire - awesome job! Which bridge is this? It is too far away from Portland to be the Longview and the year I rode it they had us come over the Broadway bridge. I do think my brother-in-law did say they changed it last year, though. We keep thinking we will do it again next year... but I really need to find better shoes and pedals if I am going to do 200+ miles in one day again! This last hundred I did hurt my left foot - and this is the second pair of shoes I have tried! Do you have any recommendations? My brother swears by the Speedplay pedals and Shimano custom fit shoes. I currently ride in Specialized shoes with SPD pedals. On the STP in '09 I was in Sidi shoes and SPD pedals and was in agony - same issue with the left foot, but worse with the Sidi's. I am open to suggestions!!!
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Way to go, Claire!!! I love the picture. You look ecstatic!
Geewhiz, congrats on the 10K! I think this might be more doable for me than what Claire did.
I am floundering somewhat as I need to set some goals to improve my fitness level. I've come a long way (from not being able to lift groceries due to spine mets) but I need a new challenge. My gym routine is getting boring. Maybe I'll check out the couch to 25K program. I'd be happy with being able to run 5K.
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Claire: Congrats! Love the picture.
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Way to go Claire...that smile on your face says it all. I am still plugging away with the running...once I actually get myself out the front door...it seems to get easier. I struggle with knee swelling usually, bet that seems to be quiet lately, boohoo!
I have been toying with running at night and early morning. When I say running, I mean shuffling my feet quicker than walking, lol.
Evenings seem to relax me more, but we will see. I definitely want to develop a routine that sticks when the kids start back to school here soon. I am still playing tennis...played a grueling 3 hour match and won, 3 sets...ugh!! Felt great to win after such a battle. I heard one of the spectators say
that it was all down to the mental game at the end...sheer will and determination. It's just what I needed to hear to close it out!
I am dragging my kids out of bed for a mountain bike ride today. We live right next to some bike trails that run around a lake, gorgeous. Mandatory fun for my grumbling kids!!! -
I have been remiss so will answer questions.
Nordy....I don't know what to say about shoes, as I find my new Sidis very comfortable. You need to go some place where they know their stuff and try on. I knew I needed an Italian last, and my old ones were Diadora. Shimanos did not fit me at all. I rode the entire distance unclipped as just can't put any extra strain on my left ankle until it heals.
The bridge is the St John's Bridge....the one that is "way up there" just after entering Portland. So a nasty climb up the hill to get there. Next time, I will eat one more energy gel after going over. I needed the energy, as didn't have it at the end.
The issue with the Sidi shoes might be the adjustment with the clips/pedals. So that would be worth checking out too.
Heidihill.....good luck with running. I can't imagine with a back that is hurting. Very funny was all the people with helpful suggestions for "making my back feel better" afterwards. My back was fine, but my glutes and sore ankle were talking to me big time.
Plus tender "lady parts".
Geewhiz....Have a blast with your mountain bike. Hope you have tons of padding and good springs on your bicycle. Can you get in a swim later?
I did 50 miles last weekend.....an easy 20 mile ride on Saturday, and a more vigorous group ride on Sunday.
Anyway, happy exercising! Have a fun group ride planned for Sunday. Need to dig something up for Saturday, but don't want to cycle around here (Seattle waterfront) until my ankle heals up. Just not as secure as I normally am. Alki sounds nice though.
Speaking of exercise, still need to do my weights and crunches this AM. Boring but effective and don't take all that long.
Remember to HAVE FUN OUT THERE!!!! - Claire
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Wanted to post another article on exercise I came across today. This is the Macmillan.org review of the role that exercise plays in managing symptoms and outcomes throughout the entire cancer journey. Really, really good information.
http://www.macmillan.org.uk/Documents/AboutUs/Commissioners/Physicalactivityevidencereview.pdf
The best is when you can mix exercise with fun. So I have signed up for a cycling tour next Saturday and Sunday of Birch Bay which is just this side of Canada. Will be a fun group, thrilling scenery, and 40 miles of cycling each day.
I have not done this area yet, so will exploring a new place. Can't wait. - Claire
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Very exciting research, Claire. Confirms what we've known all along!
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Yes! So good to see reconfirmed that the benefits of exercise are measureable and significant! I especially love the part that says, "A systematic review of six studies indicated a breast cancer specific reduced mortality risk of 34% related to leisure-time physical activity.11 A subsequent review supported these findings.12 Results of the two largest studies suggested that women reaching the equivalent of the recommended minimum levels of physical activity (i.e. 150 minutes of moderate-intensity activity per week) had over 40% lower risk breast cancer- specific mortality, and breast cancer recurrence, compared with women active for less than one hour a week.13,14"
WooHoo!!!
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And of course, additional protection from heart disease and other fun stuff.
MAJOR WARNING: looking hot is expensive as clothes look fab on you. Just wanted to make things clearl.
However, I'll take it. When I waved at the Union Pacific train driver yesterday when going through a street crossing parallel to the tracks, he waved back!!!
That one made my day. - Claire
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thanks for this topic
I was just DX with osteoporisis. Needless to say I was totally shocked! I had the heel scan done back in March and it was great...better than the one I had 5 yrs prior. Gave me peace that all the working out I was doing is really paying off. I am high risk. All the things that I have no control over puts me there. I am 57 and been in menopause for 5 yrs. I cannot take HRT because of breast cancer history. I have been running/walking/biking and strength training for years. I also take calcium/VitaD and don't eat all those bad foods. No smoking or alcohol enters my body. I thought I was protecting my bones. All this did not work for me. I decided to have a Bone Density test. I am just on the Osteroporosis side in my hips. A little worse on the outside hips than the groin area. The sections down my spine are not so bad either except the lower back section and it is bad. Wish I had a copy of my report to give the numbers. I have an appt Aug 22nd with a female doctor who specializes in ostero. I do not want to take those meds. I am looking for alternatives.
I am sorry to burst any bubbles on exercise and nutrition used to keep bones strong but it did not work for me. I am still in shock. Note: I did not have chemo during my treatment for breastcancer. So that is not a factor.
I was told "just think how much worse it could have been if you had not been doing those things"...she has a point.
A fellow BC.org user brought this subject to my attention..thanks Gretchen....I have not read all the post...but I will do that when I have more time. I just wanted to get my story out there. In my case, what I was doing just wasn't enough. I really think menopause took it's toll on my bones. Also that heel scan is not worth a hill of beans so do not depend on it. I will report back when I talk to the doctor.
thanks for listening
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Linda....not to worry you, but have you had your calcium and parathyroid hormone levels checked?
There seems to be some correlation between bc and hyperparathyroidism - I was diagnosed with it after developing osteoporosis despite taking bisphosphonates. It is caused by a (benign) tumor which causes calcium to be leached from the bones, thus leading to osteoporosis.It was corrected by surgery.
It might be worth asking for these levels to be checked, so at least that could be ruled out.
Sam
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sam52
thanks for bringing this to my attention...had not thought about that. My husbands bloodwork indicated high calcium in the blood and he had to have parathyroid surgery. I had bloodwork done several months ago during my yearly and nothing showed up there so I would think I am fine. Next Monday I go to see a doctor about this ostero DX and I will add this info to my list of questions. I am thinking she will do lots more test including a thyroid, calcium and D levels.
thanks again
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Good luck Linda!!!
I want to emphasize how important for all of us to have a complete physical once through active treatment. Too easy to focus only on the breast cancer and not look at everything else.
This just happened to a close male friend of mine, although not breast cancer related. One of his doctors (urologist) didn't do basic testing and failed to detect a very serious underlying condition. I think he will be OK, but he didn't need to be at death's door before this was discovered. Would have been obvious from basic blood work.
On a more cheerful note, I just returned from two days of cycling. Just so much fun and great for getting my head on straight. I got to know the group members better too. A fun group, great exercise, and wonderful scenery.
Glad you are getting to the bottom of this one Linda. BTW, unless you had a baseline bone density scan, you don't know if you had these issues prior to a BC diagnosis. I was fine going in, and I still am fine. - Claire
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Linda, I just went to a naturopathic doctor last week, hoping she could give me some help in reversing my osteopenia. In addition to treating me for hypothyroid (dx'd by her even though I recently tested high "normal" per conventional ranges), she also RX'd a mineral compound -- both of which she hopes will help me avoid Fosomax or similar drug. Depending on what you learn from your doctor, you may want to look into a good naturopathic doc for alternative support. So far, I'm really pleased with the advice and additional testing (estrogen levels, gluten intolerance, etc.) mine is doing. Deanna
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thanks Claire and Deanna
you have given me some food for thought....
Two ladies that hold our BC support group are really into natural medicine. They swear by it. We are meeting next Monday night so I will have my info from my docs visit and I will talk to them about my results and get their opinion.
I did not have a baseline bone density until last week but really do not think my BC had any affect on my test results. I did not have chemo, neither am I on any of the BC drugs.
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Deanna, how did you find your naturopathic doc? Any experience seeing an alternative oncologist? I'm open to alternative med ideas but want someone good. (I have a friend of a friend who's a chiropractor/nutritionist, and some of the "advice" I've heard from her sounds well-intentioned but not grounded in solid science)
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peggy, my son has seen the other ND in her practice, and she has a wonderful reputation locally. I'd already seen the Integrative Specialist @ UCLA post-tx for recurrence prevention advice, but I felt I needed someone who is really into estrogen testing and hormone balancing, which, in addition to the osteopenia, is a big concern to me since I've chosen a natural route, rather than an A/I or Tamox.
I'm not sure how to tell you to find someone, other than asking around, including maybe the folks at your local natural foods market, if you have one. Then maybe call and ask about their credentials and areas of interest -- to see if they sound like a match.
I don't know if this site might offer something for you: http://www.integrativeonc.org/
Also, while I don't personally think she's qualified to give anyone oncology advice, Suzanne Somer's book, Knockout, has a resource section that lists many highly regarded integrative M.D.s. by state. You might want to see if there's anyone listed in your area. Deanna
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