- A good gut-buster not only helps the spirit, it gets the blood pumping....just like jogging!
- Activates the Thoracic Lymphatic drain and enhances the immune system
- Promotes a sense of well being
- Increases endorphins, therefore, helps reduce PAIN!
Article Written by: JoAnn Rovig
I'm sure that all of us, as cancer survivors, sweat out every new pain or abnormality in our over-all health - fearing the worst - a re-occurrence.
As a Lymphedema therapist and patient educator, a cancer survivor and someone who has more curiosity than a cat I've asked myself the question . . . over and over . . . WHY? Why cancer, why Lymphedema and why are we all just getting sicker? These are the questions that drove me back to school (at age 67) to study nutrition.
As I got deeper into the complexities of human chemistry, the more confused I got and the deeper I dug for answers. However, as the fog cleared away, it's all began making sense. This information has been kept away from us for years . . . and it would almost seem the health of our economy is more important and in complete disproportion to our overall physical health.There is hope, however. Thanks to the internet and the masses of people who are asking the same question . . . of all the industrialized nations in the world, why are Americans the unhealthiest? So, finally, the cat is working its way out of the bag, and we are hearing about Omega 3's, antioxidants, free-radicals, enzymes, and the importance of exercise. We're learning about chronic inflammation, the basis of nearly all degenerative disease, and the culprit is our Western (or American) diet!
The comment that a cancer survivor should stay away from all fat" is ludicrous. In fact, it's a good example of the hogwash we've been listening to for years. Let's differentiate, however, between good fats and bad fats. There is no question, we should all avoid hydrogenated oils and Tran's fats, but we HAVE TO HAVE the Omega 3's. These are considered essential fatty acids. They are anti-inflammatory and are essential to cell membrane integrity, brain function and optimal health. And, no, these fats don't make us fat! The first 64 pages of Sally Fallon's book, "Nourishing Traditions", are very helpful in getting this into perspective.
During the time when our ancestors were hunters and gatherers, the ratio between anti-inflammatory (Omega 3) and inflammatory (Omega 6) foods was 1:1. Now, with our modern diet of refined flour and sugar, processed foods, and bad fats, that ratio is 1:20. For fast food eaters it's 1:40. And we wonder why we are ALL suffering from chronic inflammation?! Some of us may last longer, thanks to 911 and advanced life-saving technologies, but as we move into our senior years, crippled by degenerative disease (arthritis, diabetes, Alzheimer's, cancer and coronary artery disease), our quality of life is a disaster.
Changing one's diet and life-style is not an easy transition, but once we make the commitment and experience the difference in the way we feel, we quickly discover we have a whole new life ahead of us. And as we realize the value of sound nutrition . . . . . the possibility of a re-occurrence pales into insignificance. For cancer patients we need to be reminded . . . it's not about the tumor . . . . It's about the terrain.
My recommendations for anyone troubled by re-occurrence concerns are as follows:
1) Read "The Inflammation Syndrome" by Jack Fallan
2) Stop eating ALL refined sugar and white flour
3) Understand that you CANNOT have a healthy lymphatic system, without a healthy gut!
4) If you have to take antibiotics, be sure you understand the need to follow up with pro-biotic.
5) Try to maintain a balance between Omega 3 and Omega 6 fatty acids.
6) Learn about the importance of enzymes - as they are responsible for every chemical reaction in the body.
7) Understand the value of anti-oxidants and understand how they protect us from free radicals.
8) If you are not digesting well, your body is not receiving the nutrients, including minerals; it needs to support your immune system.
9) You must stay hydrated - with filtered water we hope. (If chlorine kills the bugs in the water, why wouldn't it kill the friendly bacteria in your gut?
10) Remember that Coffee is not a substitute for water. In fact, it's a diuretic. And if you just have to drink it, NO artificial sweeteners - PLEASE! And compensate by matching every 4 ounces of coffee with 8 ounces of water.
11) Limit your intake of (or better yet, eliminate) processed foods. They only provide excess calories, minimal nutrition and rob you of your natural enzymes. (Note: Putting whole unprocessed food into your microwave will also destroy the enzymes.)
There are a lot of nutritional websites out there, from which I have gleaned much of this information. They are written by Doctors who have the courage to tell the truth, and I'm sure the Food Giants who have led us astray all these years would love to string them up by their toes.
JoAnn Rovig,Healthy-Steps Instructor and Lymphedema Therapist
by Julia Williams
Published in "Chronic Oedema", April 2009
Julia Williams is a Lebed Method Instructor and Trainer
The Lebed Method (TLM) focuses on healing
through movement and dance. It is a therapeutic
exercise programme for people who have had
breast surgery, node dissection, radiation, chemotherapy, lymphoedema, or who suffer with chronic conditions.
The Method was designed to help people:
- Regain range of motion
- Increase flexibility in frozen shoulder
- Work with physical balance issues
- Help reduce swelling from lymphedema
- Improve depression
- Improve self image
- Help stabilize weight.
The Lebed Method
TLM (Lebed-Davis, 2002) uses exercises in a particular sequence that will open the lymphatic system helping to reduce the risk of lymphoedema developing after cancer treatments and also reducing the swelling caused by lymphoedema.This group of upper body exercises, known as lymphatic opening, starts every class. The style of movement is slow, smooth and with very slight resistance, no more than 4 repetitions of each movement are carried out on either arm at one time. This lymphatic opening
emulates manual lymphatic drainage (MLD). The classes have been designed to promote a person's physical and emotional health.
A further group of exercises can follow the lymphatic
opening session, particularly when lower limb lymphoedema is present. These exercises are performed seated and aid the flow of lymph by pumping and releasing the inguinal glands. Simple movements such as seated marching, leg raises and leg opening exercises complete the routine. The body's lymphatic system is then ready for further movements.
Although TLM was originally developed for breast
cancer patients, it is now used for any type of cancer or chronic condition including motor neurone disease, multiple sclerosis and fibromyalgia, and has now been established in palliative and hospice care throughout the UK.
The unique aspects of the programme-such as using
props-provide fun and a distraction from the discomfort
of exercise which means that participants can enjoy the class. A goal of the class is to feel good mentally as well as physically and to improve energy levels (Sandel, 2005).
Education and social support are also main components of the class, enabling people to connect with each other and share information.
Post surgery body image is addressed during the dance routines, which may use props such as feather boas and glittery hats alongside movements that encourage a positive feeling about one's body. The aim of this approach is to promote a sense of joy and laughter in the participants. Fun is a core element of TLM. Patients don't wish to be reminded of their ill-health label but wish to move forward in a safe and supported way.
TLM and Lymphoedema
It is recommended to use a compression sleeve and a hand gauntlet during a Lebed Method class, to encourage lymphatic flow, for those with lymphoedema.
Fourie (2008) referred to the development of lymphatic
scarring and secondary lymphodema which can develop after surgery or radiation treatment due to:
- Soft tissue fibrosis
- A deficit in muscle strength and flexibility
- Lymphatic insufficiency
- Neural hypersensitivity.
chronic and can progress to secondary lymphoedema.
Indeed, Bouffard et al (2008) identified that measured, dose specific exercise-brief stretches, started early and gently-beyond the habitual range of motion decreases the risk of fibrosis and improved lymphatic circulation in animal models; TLM works on the same principle and provides a good chance of improving lymphatic circulation.
Supporting evidence
Sandel et al (2005) carried out a pilot study using TLM
in the treatment of breast cancer survivors. The study
used a randomized controlled cross-over design. Women treated for breast cancer in the previous 5 years were recruited and randomly allocated to a 12 week exercise programme or a waiting list for 12 weeks, followed by the programme. The results collected at baseline, week 13 and 26 indicated that quality of life (measured using FACTB version 3) and shoulder movement were improved in both groups. The authors recognized that the sample size was small (n=32) but felt there was sufficient evidence to encourage further research.
Hospice care
Williams (2008) identified that mixed classes of men and women of varied ages and health conditions have benefited both physically and mentally by attending TLM classes. The emphasis on slow smooth movements, with a lot of awareness on good breathing techniques and balance has identified, by self report, that patients have improved mobility, quality of life, and more self confidence. This has meant
patients have remained independent in their own homes.
The classes held at Trinity Hospice in London have
included a variety of health conditions including, prostate, lung, ovarian, breast and
bowel cancer. Feedback always mentions the feel good factor experienced and the friendships that are made alongside the physical improvements.
The classes at Trinity Hospice are currently being monitored by Measure Yourself Concerns and Wellbeing documentation (Patterson, 2003).
Trinity Hospice is not the only one using this model of
supportive care, it has also been taken up by many other hospices and hospitals in the UK and Ireland. Recently St. Mary's Hospice, Ullverston in Cumbria supported 12 nurses and therapists to train in TLM to deliver classes not just at the hospice but also within their rural community.
TLM can be taken into the community through
patient support groups, health centres and doctor's surgeries. Carers are encouraged to participate in classes, helping to reduce their own stress levels, providing positive encouragement for patients to exercise and keeping their own bodies supple and strong to deal with the demands of their role.
Importantly, the Fountain Centre, Royal County
Surrey Hospital, has funded the training for 8 MLD practitioners and therapists in order to fully integrate TLM into their service for cancer patients.
SPECIAL ANNOUNCEMENT - THIS IS OUR THIRD LEBED METHOD STUDY
"The Effects of Lebed Method Exercise on Nurses' Depression, Anxiety, and Stress."
BY: Choi, Kum Hee - Team Leader, Department of Nursing, Busan St. Mary's Hospital
Yu, Young Soon - Team Leader, Department of Nursing, Busan St. Mary's Hospital
Park, Yun Hee - Unit Manager, Department of Nursing, Busan St. Mary's Hospital
Lee, Ji Won - Professor. College of Nursing, Busan Catholic University
Published in the Journal of Korean Clinical Nursing Research.
Purpose: This study was aimed to investigate the effects of Lebed method exercise (LME) on nurses' depression, anxiety and stress. The LME is a therapeutic exercise and movement program developed by Sherry Lebed Davis and expected to lessen the stress level of nurses and enhance the nursing job's satisfaction and efficiency. This study was utilized a non equivalent control group pre-post test design.
Method: The subjects were 36 nurses in total;18 in experimental group and 18 in control group. The data were collected from March to August, 2008. For the experimental group, 8 hour-long lectures on stress management and LME were given for 12 weeks. For the control group, only lectures on stress management was given. Depression, anxiety, perceived stress, and heart rate variability were measured on the subjects in both groups as pre- and post tests. The data were analyzed by Kolmogrov-Smirov test and P-P plot, t-test and x2-test using the SPSS program.
Results: As proposed in the hypothesis, the subjects in the experimental gr.oup experienced less depression (t=2.286, p=.029), less anxiety (t=3.319, p=.002) and less perceived stress (t=2.862, p=.007) than those in the control group.
Conclusion: The LME is considered an effective exercise to improve depression, anxiety, and to lessen stress for the nurses. The LME program has potential to be one of the effective stress management interventions for nurses in the future.
Corresponding author:Choi, Kum Hee
imgumhee@hanmail.net
Department of Nursing, Busan St. Mary's Hospital
583-41, Yonghodong, Namgu, Busan 608-838, Korea
Tel: 82-51-933-7038, E-mail:
Congratulations way to go!!
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