small changes: two steps forward...

It's high time I reported in on my plan to make small and lasting health-related changes in my life this year. 

It turns out that a small change every week is too much to expect, so I'm going to stop numbering them that way. It makes me feel like less of a slacker.

First change: Weigh in and record my weight every Monday.

My scale is broken and I have yet to have it fixed or replaced.

Second change: Do strength training exercises developed for cancer survivors. Work up to about thirty minutes, three times a week.

I've done these exactly six times in the six weeks since I last updated. It's too easy to talk myself out of doing the exercises. On run days, I tell myself that I'm too tired or don't have time and on non-run days I either don't think about it or don't want to do the exercises in my street clothes. I'm lacking both structure and discipline.

I've been pondering going swimming. I also did something last week that I may live to regret. I bought a twenty class fitness pass from a local gym. It only cost twenty dollars, and I have two years from the first class to use up the pass. It's pretty low risk but I'm worried I'm going to hate it.

At least it addresses the structure question.

Third change: Drink no more than five alcoholic drinks per week.

I seem to be better at breaking old habits than starting new ones. I've had no problem with this goal.

Fourth change: Drink more water.

My original goal was to drink around ninety ounces a day. That was unrealistic and made me feel hungry,jittery and even a little nauseated. Also, I was constantly running to the bathroom. Instead, I am now aiming for the more realistic eight glasses a day. This is no problem for me.

Fifth change: Meditate every day. Start at five minutes and work my way up to twenty.  

I suck at meditating. I just can't seem to still my brain, even if only for a few minutes. I find myself making lists, wondering what to do next, even mentally writing blog posts about how hard it is to meditate.

I suppose I should keep trying, as lots of folks I respect tell me how much they gain from their daily practice. It's a struggle though. I'm comfortable with silence. I don't tend to listen to my ipod when I go for walks or running but I do find sitting still and silencing my thoughts to be hard, hard, hard.

And see above re "structure" or lack thereof.

Sixth change: Always sit down to eat.

It's a very interesting experience to notice how often I pop food into my mouth while standing up. Sometimes, I only think about my plan to change after I'm done. But it's a good habit to break and I'm glad I'm doing it.

And announcing...

Eighth change: Take all my vitamins and supplements.

A while ago, I became so overwhelmed with the amount of vitamins and supplements that had been recommended for me that I just stopped taking any of them. The bottles were taking up way too much room in my kitchen cupboard and I couldn't find a vitamin box big enough to accommodate them all. I everything up in a box and put it in the bathroom in my basement.

Last Thursday, I found a giant pill box and spent half an hour on the week end getting organized. Yesterday, I took most of the vitamins (at different times throughout the day) and had raging heartburn by early afternoon. 

Today, I have yet to take any. 

I have recently re-connected with my nutritionist and we're going to review the supplements I'm taking, at an appointment two weeks from now. I'm also confused about interactions. Some vitamins should be taken with others and some shouldn't. Some taken with food and some not. Is it any wonder I put them all in a box in the basement?

Perhaps I should be setting priorities. What should those be? Calcium? Vitamin D? Fish oil? 

Anyone else out there have the problem of getting heartburn when you take vitamins?

As always, I welcome your thoughts and feedback. What changes have you made for your health in the last while? How's it working out?

mind body spirit

Thanks to Andrea for the photo.

I just spent an inspiring (and I don't use that word lightly) week end at Body, Mind, Spirit, 2010: National Conference for Young Women Living with Breast Cancer.

My best parts:

A Friday afternoon workshop: "Take charge of Your Treatment for Women with Metastatic Breast Cancer" with Dr. Maureen Trudeau. Engaging, accessible, interesting, informative and hopeful.

A Saturday afternoon workshop: "Intimacy after Cancer: Rekindling the Flame" with Dr. Sally Kydd. Amusing, motivating, reassuring, helpful and just plain fun.

A Sunday morning workshop: "Living with Metastatic Breast Cancer. Support that Works" with Dr. Tzeporah Cohen. Emotional,moving, cathartic, uniting, strengthening.

Speakers who resonated: Deborah Dubenofsky (Ontario Region Board Chair, Canadian Breast Cancer Foundation) and Carol Ann Cole.

My takeaway message (from Dr. Natasha Zajmalowski, Dr. Rob Rutledge, Dr. Roanne Segal and others)-

When it comes to breast cancer recurrence, it appears that insulin is the root of all evil. Lowering insulin levels improves the odds for a long and healthy life. How to do this:

1. Get at least thirty-five minutes of moderate exercise every day. Hooray! Something I'm already doing right!

2. Maintain a healthy body weight. This has provided the kick in the pants to re-commit to dropping 44lbs by my 44th birthday. Weighing too little isn't good either but that's never been my problem.

3. Eliminate or reduce alcohol and sugar. The insulin explanation is the first one I've understood and accepted re the link between these yummy things and cancer recurrence. To be truthful, not being an "all or nothing" kind of person, I don't see myself promising to never consume booze or sweets again. I can't even say that I haven't partaken since the conference, this being the season of Hallowe'en and pumpkin ale. I can say that I will make a greater effort to hold out for the good stuff and not give in to cravings.

I'm happy to say that although this message was consistent, the speakers seemed to be devoid of judgment. No one was blaming the victim or telling cancer patients that they brought the cancer on themselves.

I still feel that there are greater environmental and medical issues that need to be addressed. But there are just so few things we can control as cancer patients that I appreciate straightforward advice and simple things I can do to increase my odds of being around to see my children grow up.

Thank you so much to the staff (especially Jenn McNeill of the CBCN) and volunteers (especially Andrew, a volunteer from Humber college who helped with my books, kept me company and was enormously supportive during and after my book signing) at the Canadian Breast Cancer Network and the Canadian Breast Cancer Foundation for helping me to promote Not Done Yet, and especially for organizing an amazing conference.

Can we do it again next year, please?

oh oh...

"CT scan radiation may cause cancers"

but on the other hand

"Study: Coffee and tea may lower diabetes risk"

"what's wrong with breast cancer awareness month?"

"October is breast cancer awareness month, which again fills the stores with pink products and pink ribbons. But many people with breast cancer are feeling exploited."

It's only September 30th and I already have pink ribbon fatigue. I ranted about about this in 2006, 2007 and 2008 (there is also a version of this rant in my book, Not Done Yet).

This year, let me point you to an excellent article by Maija Haavisto (and I don't just say this because she quotes me):

Since 1985 October has been celebrated as breast cancer awareness month, often symbolized by pink ribbons and the color pink. It is interesting to note that the awareness month was started by the drug company AstraZeneca (which manufactures several breast cancer drugs) and the pink ribbon originated from cosmetics giant Estée Lauder.

Simply put, I think a lot of breast cancer awareness month is big scam. To quote Maija's article quoting me (is this as po-mo as it gets?):

"I really resent big corporations making a profit - while donating only a tiny percentage to breast cancer research - on some disposable item that has been made under questionable environmental conditions by workers who are paid less than a living wage."

Want to do something to raise breast cancer awareness? Make a donation to an organization doing good work. Advocate for changes in environmental laws. Encourage young people to be aware of changes in their bodies. Do something nice for someone who has been affected by the disease.

And if you are craving a slice of pink cake, washed down with a glass of pink lemonade, by all means, indulge yourself. Just please don't do it in my name.

inspired by Life

I rarely read the Life section of The Globe and Mail. In the mornings, I tend to skim the front section over breakfast and then get the rest of my news from the radio and online. However, today, as I was waiting for something on the stove, I grabbed the Life section and found several articles to be of interest.

I didn't know about modern Superheroes, who don costumes to patrol the streets or do good works. These guys are proud of who they are and they think they're pretty cool, too. "I'm not a fat kid in someone's basement or some geek living out a fantasy," says a caped crusader based in Vancouver, who calls himself 'Thanatos'. Dunno. Seems a little odd to me.

I am now worried about the fact Bhisphenol A can be absorbed through cash register receipts and water pipes as well as through food.

I have seen evidence of knitted graffiti in my own city but had no idea it had become a world wide phenomenon until my Danish friend M. sent me a link to an article about "craftivists" in Copenhagen. Now I can't help wondering, if it's in the Life Section of the Globe, is it still subversive?

I learned that men undergoing vasectomies can sometimes see a puff of smoke coming from their groin area during the procedure. What would make that happen?

I was reminded that yoga will enhance my cardio performance and that exercise can help stave off diabetes and heart disease. What I didn't know that short, intense burst can be especially beneficial. Now that got my wheels turning.

And I was moved to tears as I read how one woman lost her precious son to suicide at the age of 17. My spouse and I have both struggled with depression at various points in our lives, as have family members. I do worry about my boys. I want to protect them from everything. Hopefully, love, patience and all the right kinds of support (along with a generous dose of luck) will lead them to live happy and healthy lives.

What did you learn in the news today?

meaner than fiction (and short-sighted, too)

According to a recent article in the New York Times, soon-to-be-Ex-President Bush is trying to ram through some changes to the Code of Federal Regulations before Obama takes office. Some of the new rules, which have the "force of law" in the US, would:

"make it much harder for the government to regulate toxic substances and hazardous chemicals to which workers are exposed on the job;"

"make it easier to build power plants near national parks and wilderness areas;"

"reduce the role of federal wildlife scientists in deciding whether dams, highways and other projects pose a threat to endangered species;"

"allow coal companies to dump rock and dirt from mountaintop mining operations into nearby streams and valleys;"

give "states sweeping authority to charge higher co-payments for doctor’s visits, hospital care and prescription drugs provided to low-income people under Medicaid."

Despicable.

If a fictional President in a novel or movie attempted to do these things in his last days of power, would we find it believable?

another one for the 'if only' files

First we find out that Vitamin D is thought to prevent breast cancer.

Then came today's news that breast cancer is more likely spread in women who are deficient in the sunshine vitamin (from the Globe and Mail):

Women diagnosed with breast cancer are nearly twice as likely to have the disease spread to other parts of their bodies and are 73 per cent more likely to die from it if they have low levels of vitamin D, according to a Canadian study...younger women tended to have the lowest levels because they generally didn't use vitamin D supplements, which older women often take to prevent bone fractures.

“Vitamin D deficiency is common,” observed Pamela Goodwin, senior investigator at Mount Sinai Hospital's Samuel Lunenfeld Research Institute in Toronto and principal researcher on the study. “It's associated with high-grade tumours, and in our data set, it's associated with an increased risk of [cancer spread] and death.”

still going on about cancer clusters

After reading yesterday's post, a friend sent me some links that provide an update on the investigation into a cancer cluster at at the Australian Broadcasting Corporation headquarters in Brisbane. The building was closed in December 2006 but the search for answers continues, as the number of women affected continues to rise.

This is from an entry on Health and Nursing Issues Australia ("a clearinghouse for health, nursing and aged care issues in Australia"), dated December 19th, 2007 and entitled "ABC cancer cluster ‘unlikely to be bad luck’":

"The scientist who oversaw the investigation of a breast cancer cluster at the ABC’s Brisbane studios says it now seems more unlikely that bad luck was behind the cluster.

Professor Bruce Armstrong’s assessment comes after former ABC presenter Judy Kennedy announced she is the latest victim of the cancer scare.

Her case means at least 16 women who worked at the ABC’s former Toowong studios have been diagnosed with breast cancer.

Professor Armstrong says it is more likely that something at the Toowong studios caused the cluster.

“The fact that since we did our investigation there’s been a couple more women diagnosed and various other features, particularly the young age of the women affected … these really add to the evidence that there really was something at Toowong, that it wasn’t just a chance finding,” he said."

There continues to be considerable anger aimed at the corporation, as well as concerns that the ABC management should have acted more quickly to close the building. Despite the fact that the cause of the cluster remains unknown, there seems to be a consensus the building was, in fact the site of a cancer cluster and that those affected deserved compensation and support. In July, 2007, the women affected were granted workers' compensation, "even though there has been no direct link drawn between their workplace and the cancer."

the building

There is a group of seven women with whom I meet regularly. We are working on a writing project together. Each of us is smart, funny, strong, perceptive and unbelievably supportive of the others in the group.

We share a common set of values. We are all feminists, trade unionists and committed to working for social change. We have all had breast cancer. And we all worked in the same building.

Of the seven of us, four were under the age of forty-five when we were first diagnosed. Three of us were under forty. Several of us worked in the same corner of that building, which housed, at most, one hundred people.

Two of us (two of the youngest at the time of diagnosis) have had recurrences.

The US Center for Disease Control and Prevention (CDC) has the following to say about cancer clusters:

"A cancer cluster is defined as a greater than expected number of cancer cases that occurs within a group of people, in a geographic area, or over a period of time...an apparent cancer cluster is more likely to be genuine if the cases consist of one type of cancer, a rare type of cancer, or a type of cancer that is not usually found in an age group."

Do I believe that the fact that I worked in that building is the reason I have cancer? I know it's more complicated than that. I know that environmental toxins can accumulate over a life time. And I know that a whole series of factors (including bad luck) resulted in the initial mutation of cells and the eventual growth of cancerous tumours in my breast, lymph nodes and liver.

There is however, no breast cancer in my family (and both my parents come from very large families). And my surgeon said that, given the aggressiveness displayed by the cancer in my breast and lymph nodes (my breast tumour doubled in size in the month between diagnosis and surgery), that initial mutation likely began at the time that I would have been working in the building.

Do I wish that the possibility of a cancer cluster had been seriously investigated?

Damn right, I do.

In December, 2006, the Australian Broadcasting Corporation closed it's Brisbane headquarters, after ten women who worked there were diagnosed with breast cancer over a span of eleven years. I know that proving a cancer cluster is inordinately difficult. However, raising questions about the possibility should not be met with hostility.

Should we have pushed harder for answers? Would it have made a difference if we had?No one wants to believe that their workplace made them sick. Especially when we felt so privileged to work the long hours we did on behalf of those the organization represents. And the questions we did ask were rebuffed quickly and emphatically.

Last year, the building was sold and is in the process of being gutted by the new owners. The organization built a new, much healthier building. Four of the women in my group still work there (I left the organization for another in late 2002).

Our questions about the building will never be answered.