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Exercise: How Much is Enough?
Based on several recent large-scale studies exercise has emerged as a strong protective factor both for incidence and progression cancer in the prostate and breast. A landmark study in 2011 that followed 2700 men found that those who reported at least three hours/week of vigorous activity had a 61% lower risk of dying from prostate cancer than those who exercised less than one hour/week. All exercise is good exercise with recreational and leisure activity showing a decrease in mortality. But a proportionately decreased risk was seen when the intensity of exercise increased.
Similarly research with breast cancer populations has consistently shown cancer risk is reduced with exercise. Across 73 studies the average risk reduction is 25-30% for the highest versus lowest activity groups.
The American Cancer Society now recommends 60 minutes of moderate or 30 minutes of vigorous exercise every day. But what is meant by vigorous?" This is defined by any exercise that elevates your heart rate to approximately 70-90% of maximal heart rate (to figure maximal heart rate subtract your age from 220) or simply elevates your breathing to a level where holding a normal conversation is not possible. So for the longest healthiest life get moving and make the most of our workouts!
Recent Results Cancer Research 2011 186: 13-42
Journal of Clinical Oncology. 2011 29: 726-732
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The Midnight Bathroom Run: Why It Happens and How to Stop It
If you’re waking up at night to pee, you’re not alone, and you’re not doomed to a lifetime of restless sleep. Nocturia, or nighttime urination, is one of the most common and under-discussed sleep disruptors, affecting both men and women, especially as we age. But according to Dr. Joseph Dall’Era, a urologist at Vail Health, it’s not something you have to simply “live with.” “Usually, we imply nocturia if the urge to urinate is what actually wakes people up,” Dall’Era explains. “For most people, getting up once a night isn’t a big deal. But if it starts to interfere with sleep quality or you notice a change in how often it’s happening, that’s worth a closer look.”
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Healing from the Inside Out: How Nutrition Supports Recovery
Whether you are recovering from a minor scrape, a sports injury or major surgery, what you eat can significantly impact how well, and how quickly, you heal. While your body is working hard to repair tissue, fight infection and restore strength, it needs the right fuel to do its job. Below are some simple ways to incorporate key nutrients into your diet to help your body repair itself.
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Supplements, Simplified
Nutrition noise is loud. From gym bros preaching powders to influencers pushing miracle capsules, it’s hard to know what your body really needs and what’s just hype. The truth? Supplements aren’t a one-size-fits-all, and they’re not meant to replace real food.