Normal BMI and Nonsmoking are associated with reduced risks of pancreatic cancer

Index Combines 5 Modifiable Lifestyle Factors Linked With Risk for Pancreatic Cancer CME/CE

News Author: Laurie Barclay, MD CME Author: Désirée Lie, MD, MSEd

May 5, 2009 — Having a high score vs a low score on an index combining 5 modifiable lifestyle factors predicted a substantially lower risk for the development of pancreatic cancer, according to the results of a large, prospective study reported in the April 27 issue of the Archives of Internal Medicine.

"Smoking, alcohol use, diet, body mass index ([BMI] calculated as weight in kilograms divided by height in meters squared), and physical activity have been studied independently in relation to pancreatic cancer," write Li Jiao, MD, from National Cancer Institute, National Institutes of Health in Bethesda, Maryland, and colleagues. "We generated a healthy lifestyle score to investigate their joint effect on risk of pancreatic cancer."

The study cohort consisted of 450,416 participants enrolled in the National Institutes of Health-AARP Diet and Health Study, who were aged 50 to 71 years, who completed the baseline food frequency questionnaire from 1995 to 1996 regarding diet and lifestyle information, and who were followed up through December 31, 2003. During follow-up, 1057 eligible incident pancreatic cancer cases were identified.

For each participant, 5 modifiable lifestyle factors were scored as unhealthy (0 points) or healthy (1 point), based on current epidemiologic evidence. One point was awarded for each of the following: nonsmoking, limited alcohol use, adherence to the Mediterranean dietary pattern, body mass index (= 18 and <>2), and regular physical activity. The combined score (0 - 5 points) was determined by adding the scores for each of the 5 factors. Relative risk for pancreatic cancer was estimated with Cox proportional hazards regression models.

The highest combined score (5 points) vs the lowest score (0 points) was associated with a 58% reduction in the risk for the development of pancreatic cancer in all participants (relative risk, 0.42; 95% confidence interval, 0.26 - 0.66; P for trend < .001). In this study cohort, scores of less than 5 points were associated with 27% of pancreatic cancer cases.

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How To Start Jogging for Beginners

I find jogging one of the best way to lose fat. It can be done anywhere as long as you have your jogging shoes with you. Personally, I jog around my condo – up onto the carpark, around the playground and building. It is repetitive, but it is what is most convenient for me.

The best time to jog is in the morning, right after you wake up. If you are planning to lose fat, don’t take breakfast. Just drink a large glass of water. You may want to add a little salt if you are afraid of cramps. Stretch for 5 minutes but be careful not to overstretch as your body is still not warmed up yet. By not eating prior to your job, you will force your body to utilize its fat reserves.

If it is your first time running in a long while, start with 10 minutes of slow run non stop. Do not stop unless you feel some kind of chest of head pain. Try to keep your breathing consistent. Perhaps you can breathe according to your steps. The most important rule when you are starting out is not to push the body to hard. Your main goal is to build or regain stamina in the first two month.

At the second run, keep your time to 10 minutes. At the third run, increase the time to 12 minutes. At the fourth run, keep your time at 12 minutes. At the fifth run, increase the time to 14 minutes. Basically, you increase your time by 2 minutes every second run. This will allow you to gradually increase your stamina without hurting too much. Keep doing it until you reach 60 minutes.

As a beginner, do not worry about speed. Just run at a speed where you feel you can still talk to someone. If you gasping for air, it’s probably too fast. An important technique to remember for beginners is the heel-to-toe technique. Land softly on the heel, roll forward to the ball of your foot and push off with your toes. A common mistake that many beginners make it is to land to heavily with a pounding action.

Finally, have fun. Don’t think of it as a chore. Imagine yourself getting healthier each time you run. Go do it today!

Credit to: cnergyfitness.blogspot.com

Weight loss and weight control through exercise and physical activity

Exercise helps to control your weight by using excess calories that otherwise would be stored as fat. your body weight is regulated by the number of calories you eat and use each day. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will use extra calories.

Regular exercise is an important part of effective weight loss and weight maintenance. It also can help prevent several diseases and improve your overall health. It does not matter what type of physical activity you perform--sports, planned exercise, household chores, yard work, or work-related tasks--all are beneficial.

Studies show that even the most inactive people can gain significant health benefits if they accumulate 30 minutes or more of physical activity per day. Research consistently shows that regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control your weight. Whether you are trying to lose weight or maintain it, you should understand the important role of physical activity and include it in your lifestyle.

Balancing the calories you use through physical activity with the calories you eat will help you achieve your desired weight

a) When you eat more calories than you need to perform your day's activities, your body stores the extra calories and you gain weight b) When you eat fewer calories than you use, your body uses the stored calories and you lose weight. c) When you eat the same amount of calories as your body uses, your weight stays the same.

Any type of physical activity you choose to do--strenuous activities such as running or aerobic dancing or moderate-intensity activities such as walking or household work--will increase the number of calories your body uses. The key to successful weight control and improved overall health is making physical activity a part of your daily routine. EXERCISE IS MEDICINE!

The benefits of exercising is well documented (and very long). A few to highlight:-

Lowering Cholesterol - Raises HDL ("good" cholesterol) and lower LDL

Diabetes - Lowers excess blood sugar levels, strengthen muscles and heart, improve circulation and reduce stress

High Blood Pressure - reduces level of stress-related chemicals in the bloodstream that constricts arteries and veins, lower resting heart rate and helps reduce blood pressure.

Bekalan semasa bertugas di KLIA semalam

Salam to all my friends.. Baru balik oncall ni.. alhamdulillah a good call yesterday.. Just to share dibwh adalah hidangan yang diberi..Alhamdulillah dapat makan.. kat sana French Fries pun 5 inggit lebih! baik aku buat sendiri kat umah lagi puas..Tapi takbleh makan slalu sebab french fries adalah makanan yg tak sihat..

Ni lunch nyer... Kalori: Lebih kurang 500 kalori (dgn nasi separuh shj) Ni dinnernyer.. tak habis pun makan nasinya sebab jaga makan.. Kalori: bih kurang 600 ye.. Ni breakfastnyer..minyaknya waduhhh...tak makan... i makan telur nyer ajer Kalori sebijik telur goreng: 110 kalori

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Salam pada semua..

Salam kepada pengunjung blog ini... Ini adalah salah satu usaha untuk menyambut kempen CARA HIDUP SIHAT dan berkesinambungan dengan my BMI PROJEK Kandungan blog ini saya akan senaraikan kepada -Diari Diet & Kalori= update la makanan yg diambil setiap hari dan mengetahui kalorinya sekali.. -Preskripsi Senaman= ini adalah aktiviti2 senaman yg dilakukan. sila nyatakan tempoh berapa lama dibuat (minimum adalah 30 minit baru dikira senaman, samada berpecah2 10 minit 10 minit 10 minit atau straight 30 minit) -Tugasan Gambar Mingguan= ikut tips yg diberi ambil gambar setiap hari tapi saya bleh buat seminggu sekali ajer.. * Cabaran ini terbuka kepada semua warganegara Malaysia. Dan tiada hadiah akan diberi (macam Biggest Loser ) tu... cumer menambah pengetahuan dalam pemakanan dan menjadi inspirasi kepada semua untuk menjalani CARA HIDUP SIHAT.