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Did you know that cancer related fatigue is the most common symptom after cancer treatment?

 Its also considered the most prevalent and distressing symptom in relation to to cancer treatment. It has been defined as “an overwhelming sustained sense of exhaustion and decreased capacity for physical and mental work at usual level. Chronic fatigue is most common under cancer treatment, especially under chemotherapy. It can be present many years after treatment, with no improvement under the first two years.

Learn more about cancer and fatigue here.

 

 Cancer Related Fatigue Test.

 

Welcome, lets find out if you have cancer related fatigue.

Those who participate in the survey will have a chance of winning a medical exercise program.

 

This survey is based on a survey that has been used inpowerlifting training routine many different cancer and fatigue research studies. Please answer ALL 13 questions by clicking on the answer you think fits best for you. We wish that you answer all the questions even if you have not had such problems.  We're asking about how you have been feeling lately, and not about how you felt long ago. If you've felt tired for long time, we ask that you compare yourself with how you felt the last time you were good.

(T. Chalder, G. Berelowitz, T. Pawlikowska, L. Watts, S. Wessely, D. Wright, and E. P. Wallace. Development
of a fatigue scale. J.Psychosom.Res. 37 (2):147-153, 1993.)

 

1) Do you have problems with feeling tired?
2) Do you need more rest than normal?
3) Do you feel sleepy or drowsy?
4) Are you having trouble getting started with things?
5) Do you feel that you lack energy?
6) Do you have reduced strength in your muscles?
7) Do you feel weak?
8) Are you having a hard time concentrating?
9)
Do you make slips of the tongue when speaking?
10) Is it harder to find the right words?
11) How is your memory?
12) If you have been feeling tired lately. For how long have you felt tired?
13) If you are feeling tired lately. How often do you feel tired?

 

Superb, your almost finished!

Enter your name and best email address, so we can send you the results.

 



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We are living in a world where more experience cancer through their life. Statically 1 out of every 3 person will develop cancer.  Furthermore, as the treatment becomes better and more advanced more people survive cancer treatment. Cancer and exercise are connected. Exercise has proven to be an important before, under and after cancer treatment. Up to 30 % of cancer survivors have reported to experience a loss of energy for years after treatment. This loss in physical fitness is a significant contributor to decreased qualify of life in cancer patients.

Another important point is that lowering you physical endurance can create a self-perpetuating condition. Diminished activity leads to fatigability and vice versa. This mechanism could explain the persistence of this problem for some patients even years after the treatment. An aerobic training program has the potential to break this vicious cycle.

 

The impact of cancer

In 2014, Gralla et al 2014 did a study where they asked people with an advanced cancer about their main concerns. What they found can be summarized into these four points.

cancer_and_fears_

 

Advantages with exercising for people affected by cancer

Science shows that exercising is super important before, under and after cancer treatment. There are so many mental and physical benefits with exercising. Here are some of them, all backed by science.

cancer and exercise

We think that the psychological aspect of exercise is as interesting as the physiological. An exercise program can motivate, give a feeling of safety, improve physical and emotional control, improve quality of life and more.

Many people with cancer sometimes feel like they want to give up. Especially for those with terminal cancer. They know that their time is short. Many terminal patients feel that the doctor has already given up on them. Maybe they even feel that close friends, and family has given up on them. By exercising some of these patients feel that they are still worth something! Exercise has actually proven to reduce anxiety on terminal lung cancer patients (Quist M et al, 2015).

 

Other benefits?

Does more benefits than the ones we described in the infographic exist? Of course!
These parameters that we have described are all from a big meta analysis study done by Speck et al, in 2010. For anyone to be able to generalize the effect that exercise has on cancer, it’s very important to have a lot of high quality data! And a lot of studies done on different cancer groups. As of today, most cancer studies are done on breast cancer patients.  If something works for breast cancer patients, we are not guaranteed that it also works for lymphoma cancer patients, or prostate cancer.

An example would be. Did you know that exercise is a life prolonging for breast and prostate cancer patients. Those who exercise have an lower risk of a cancer relapse. But even though this is proven for breast and prostate cancer, we can’t generalize these finding and say that this is how it is for every cancer type.

 

The science of exercising.

Have you been advised by your doctor, family, or other health professional to rest and do less?  Well, these well meaning recommendations might not be well for you, and cause unwanted results. Inactivity makes you lose muscle mass, so prolonged rest can produce further loss of energy and performance. But then again to much activity and to little rest can do exactly the same.

exercise_and_restitution1

 

If you have cancer, then your body is under a lot of strain. Before, under and after cancer treatment your body has an augmented need for rest, compared to an average person. And after exercising your body will need a longer rest period than an average person. Do you remember how much rest your body needed to recover from exercise before you got cancer? Your body will probably need an even longer time to recover now. Sufficient restitution is crucial if you want to reap the benefits of exercising. If the rest is inadequate your performance will worsen over time. So if you are exercising regularly and start experiencing a drop in performance ask yourself if your body is getting enough rest.

cancer and exercise

 

 

General advice

One of the most important thing you do as a cancer patient is to avoid inactivity.

The second advice is to follow your country’s health recommendations for cancer. If you are an american, the recommendations are 150 minutes of moderate to activity per week, and 75 minutes of intense activity.

You can divide it to 30 minutes of brisk walking 5 times a week!

Combined with 20 minutes of an interval pattern activity, 3 times a week. An interval activity could also be walking as fast as you can for 2-3 minutes, and then reducing the speed for a minute. Repeat this until you have walked 20 minutes.

If you want to start an exercise program, then remember to consider your:

  • Earlier activity level
  • Other medical conditions and challenges that you might have.
  • Acute and lasting problems of the treatment

 

impact_of_exercise_-cancer

Our exercise programs!

We from Exeromed are experts on medical exercise programs for those with cancer and lymphedema.
If you are interested in an exercise plan to improve various aspects of your life, feel free to look at our cancer specific programs.
If you are especially interested in building your strength, then check out this comprehensive program here for only 87$.
Yoga has also shown to be quite favorable for cancer patients. See our yoga exercise plan now for only 76$.

We are currenly having a special offer for our popular cancer fatigue program for only 9$! Check it out here!

 

Breast cancer and exercise

Since breast cancer and exercise is such a big topic, so we will make an separate post about it.

If you want to be one of the first to read it feel free to subscribe. We will send you a mail when we post it!

 

 

Cancer and exercise under and after chemotherapy

 

Easy fatigability and reduced endurance are severe problems of patients in the recovery phase immediately after high dose chemotherapy. This impairment of physical performance can cause severe limitations in normal daily activities. Such as walking, housekeeping or waling stairs. Have you been advised by your doctor, family, or other health professional to rest and do less?  Well, these well meaning recommendations might not be well for you, and cause unwanted results. Inactivity makes you lose muscle mass, so prolonged rest can produce further loss of energy and performance.

Underneath will see another diagram of a study. Where they tested the physical aerobic shape of cancer patients under chemotherapy, or when they just finished their cancer treatment. They where divided into two groups. One group that exercised 3-5 times a week and, another that did not exercise. 7 weeks later they did an follow up test.

cancer_and_exercise4

 

The first thing they found out was that both exercise groups where in much better shape that the test group, that did not exercise. What we also can see is that the test group that underwent chemotherapy was  in a worse physical shape than when they stared chemotherapy. While the exercise group that received chemotherapy managed to improve their form despite of how though chemotherapy can be. Other studies on different cancer groups have shown similar results! Like the body and cancer intervention on lung cancer, from 2014.

Now, lets say you have to do 3-4 chemo cycles. Think about what that could potentially do to to your shape and health. And the difference exercising could make.

 

Chemotherapy, exercise and fatiguecancer_study1

The photo of the study by FC Dimeo et al. shown the progression the participants had throughout the study. All of the participants did a test on the day they left the hospital, and 7 weeks later. The training group trained a little 5 times a week under these 7 weeks, following an interval training pattern. While none of the persons in the control group  exercised.  The training group had an greater progress than the control group by how fast they could walk/run. By the interviews 7 weeks after discharge none of the participants in the training group reported feeling fatigued. But 4 persons in the control group, which in this case is 25 %, reported feeling fatigue and had limitations in daily activities. The authors repeatedly observed that patients gained self-confidence and improved their often depressed mood as the training program led them to higher levels of physical independence.

It has also been reported that more than 80% of cancer patients experience significant fatigue during hormone therapy.

If you want to learn more about cancer and fatigue, check out our post,
What is cancer related fatigue and how to deal with it?

Do you want to find out if you might have fatigue?

Take our test now.

 

 

Strength exercise and cancer

Strength exercising under chemotherapy has also proven to be very beneficial for some types of cancer patients. Breast cancer patients engaged in resistance training completed a higher relative dose intensity of chemotherapy compared with the control group. The current literature allows for conclusion as to a large effect on upper and lower body strength in post treatment interventions, and a moderate effect of upper and lower strength under treatment. Strength exercising for upper body has not created any adverse effects, like lymphedema. Not even when the contestants where lifting as heavy as they possibly could in a 1 repetition max test.

 

Cancer and exercise under and after Radiation therapy and hormone treatment

Many studies shows the effectiveness of exercise during and after radiotherapy. Still many of those studies are on breast cancer patients and, it might not be generalized to every  cancer type. Still, dozens studies shows that exercising under radiation in safe, and none exercise-related adverse events where reported. Exercise under radiotherapy has shown benefits as increased aerobic capacity and muscular strength. It has also shown less fatigue and anxiety.

A quite new study evaluated strength training for men with prostate cancer, under hormonal therapy. This study showed that the men had effect of the strength exercises, but not as much as normal individuals. Testosterone deprivation is highly effective for controlling prostate cancer growth, but it causes other unwanted results. Like increased fat mass, loss of muscle and bone, cardiovascular disease, increased incidence of metabolic syndrome, and sudden death. Exercise has been demonstrated to be a very effective medicine for counteracting all of these treatment toxicities as well as improving mental health and quality of life, as well as safe and well tolerated by cancer patients.

Resources with pinpointed information about tips for you cancer type

The national comprehensive cancer network  has created something the call patient and caregiver resources. There you can find specific information about different cancer types like, leukemia, kindey cancer, lung cancer, melanoma and more. If you would like to search for even more specific information, they have a good and orderly page.
Visit NCCN’s guidelines by clicking here. 

Another great recourse out there on cancer and exercise is the ACSM guidelines! American college of sports medicine created a round-table on exercise guidelines for cancer survivors. They have some quite easy to read tables that are worth taking a look at. It can be quite educational.
Read ACSM – Roundtable on exercise guidelines for cancer survivors here. 

 

 

Red flags for cancer and exercise- When should a cancer patient refrain form exercise.

So you probably get it by now. Exercise is important and good for so to say, every person that have or has had any kind of cancer. Cancer and exercise fits perfectly together! Now, lets talk about times when you really should limit or even refrain from exercise. These are general rules. Note that anemia is not a contradiction to exercise.

 

red_flags_cancer_exercise

 

Cancer and exercise, absolute precautions.

The precaution that you should always follow is the one about fewer. If you have fever and have/ just had cancer. Then you should refrain from exercise, period.

Inside your blood, and blood vessels you can find a substance called Thrombocytes. It’s function it to stop any kind of bleeding that occurs. A little cut can become quite troublesome if you have to little Thromocytes in your blood.

 

Bone metastasis

Bone metastasis is an relative precaution. Bone metastasis might be very painful and hinder exercise in that way. If you have bone metastasis, then you have a higher risk of fracture. If you have a bone metastasis in your column, then it’s advisable to  be careful with exercises or activities that causes your back to rotate. Supervised core exercises for those with column metastasis have shown some great effects. Like less probability for a fracture. If you have bone metastasis and want to exercise, make sure you start of doing it supervised and instructed by a health profession with expertise in the field.  If you have bone metastasis in your left leg, then you should be careful while doing exercises with that left leg. This also means that you can do really heavy strength and condition exercises for your right leg, or for your upper body. 


Decreased immune function

Under and after cancer treatment it is normal to experience a temporary decreased immune function. If your immune function is to low, training can potentially decrease it even more and expose you to environments with higher contamination risks. Under and right after cancer treatment you should be extra careful if you exercise at your local training center or gym. Training centers and gyms are usually a place with a lot of bacteria’s. Its a place where you could easily get infected. Don’t mix cancer and exercise with bad hygiene. Its such a bad cocktail!

 

Lymphedema and exercise

In some cases it’s normal to see a bit of lymphedema exacerbation under or after exercise. Its commonly seen when people start with weight exercises for lymphedema. It’s important to monitor it, and see that it returns to normal after a given time. We have written a in depth post about lymphedema and exercise. If you want to learn more about that feel free to check it out here.

 

Are you still here?

Wow, you’re really interested in cancer and exercise. If you found this knowledge useful, feel free to share the knowledge with others.
Do you have any questions, or do you want more information about a topic? If you do, feel free to contact us, or comment below!

 

 

 


Cancer fatigue, or cancer related fatigue is a very common symptom after cancer treatment.

 cancer_related_fatigue1

 

But what does cancer fatigue really mean? A way of describing fatigue is that you feel tired. But it’s not a normal type of tired. It’s not the type of tired where you are yawning and you feel very sleepy. In contrary, if you have fatigue rest and sleep won’t help you regain your full energy levels. It’s also not the same as having no motivation. Most cancer patients are motivated to regain their former life, and do the stuff that they did before they got cancer. So many people are super-motivated, but are prevented by the cancer fatigue.

Fatigue is being tired – physically, mentally, and emotionally. It means having less energy to do the things you need or want to do.

There are also two different types of fatigue after cancer treatment. It’s usually divided in acute and chronic  fatigue. Acute fatigue is the most common type, and most cancer patients have it. Chronic fatigue is when the fatigue has been present for over 6 months. Both types have been proven to be treatable to a degree, especially the acute version. It can also be divided by the physical and mental aspect.

Like in chronic pain, the experience of fatigue in chronic disease may provoke psychological and biological reactions that maintain or exacerbate fatigue in a vicious cycle.

 

cancer fatigue

For cancer patients it might be useful to know that fatigue is a symptom and not a diagnosis. This means that you cannot be diagnosed with fatigue. Fatigue is not a sign of a cancer relapse, and the degree of fatigue is not connected to the amount of treatment you had.

 

How do you get fatigued?

The causes of cancer-related fatigue are not fully understood. It may be the cancer and/or the cancer treatment. Fatigue is a common symptom after many different diagnosis, like cancer, fibromyalgia, infection, diabetes, kidney or liver disease, and more. There are many possible causes for fatigue, and they are generally divided by three different categories. Medical issues, lifestyle factors, and mental health issues.

cancer fatigue

 

Cancer’s non-visible challenge.

“I just really hate that people are always telling me that i look so good now”

Imagine you just beat cancer, some moths ago. Your hair is growing nicely, you have put on some of your lost weight and your usual color has returned to your face. And people all around you are telling you how great you finally look.  And you also thought that life would be so much better after cancer, but…

After the cancer treatment you have been feeling so tired all day and all night. You can’t go back to work, having a hard time keeping the house tidy, and can’t stand being around people for to long, because you get so incredibly tired.

One of the hardest things for those struggling with cancer fatigue, is that it’s not a very visible symptom. People around you may not see your fatigue, even though you are feeling it. The table describes how normal cancer fatigue is in percent.

 

Do you have cancer fatigue?

By completing our reliable and valid test! Which have been used in many different studies to evaluate cancer related fatigue.

Take the test now!

 

A theory on fatigue.

powerlifting training routineAnother group of patients that suffer a lot with fatigue is those with a chronic inflammatory condition (CIC). About 70 % of people with CIC report fatigue. 

Some scientist believe that this is because of a flawed immune response in the body. And they believe that it’s connected to the increased amount of cytokines in the bloodstream for persons with CIC compared to normal people. And we have also seen an increased amount of cytokines in the bloodstream for cancer patients long after the end of treatment.

 

How to deal with cancer fatigue?

There are different ways to deal with cancer related fatigue. Some of them are based on science, while some of these measures are based on experience. Try them out and see what works best for you. What you need to know is that so-called miracle cures, supplements and similar products have shown no documented, scientific effect. There is no consensus on how to alleviate fatigue.

 

Dividing up, reduce or eliminate.

While fatigued, save energy to do what’s most important to you!

During a normal day we all have some tasks that should be done, some that must be done, and other things we want to do. Examples of daily tasks can be buying groceries and food, taking a shower, making dinner, do the dishes, visit a friend. If your fatigued, then it might not be realistic to all of the tasks you want to do.

For some this list might be manageable, for others, the list is just to long. One of the most important questions you could ask yourself is. Do i really need to do this? Can I eliminate or reduce this task? Maybe you could start making food for 2-3 days every time you cook, so you can save energy other days? Perhaps you should postpone the visit to a friend? Or maybe you could ask the friend to visit you, instead of going to them, so you can save some energy.

One question you could ask yourself is, how many of these activities can I do, before I need to rest? And maybe you need to rest between every one of those activities! So that your day looks like this, buying groceries, rest, take a shower, rest, make dinner and eat, rest, wash the dishes, rest, and then visit a friend.

Take a second and reflect over this. Do you have an activity in your daily life that always tires you out, and leaves you drained. Do you really have to do it? Can you reduce the activity, or divide it up in any way?

cancer_fatigue_before_and_after1

 

Get help from health professionals:

Sometimes it’s best to visit or be guided by a health professional. What’s recommended for those who struggle with fatigue is:

  • Cognitive therapy
  • Information
  • Support groups
  • Exercise – Aerobic type
  • Follow your country’s national guidelines

 

The type of exercise that is recommended for those with fatigue is aerobic exercises. It’s important to individually personalize these exercises. Patients undergoing cancer treatment are often advice to limit their activity and get enough rest. These strategies may be effective in an acute situation of fatigue. However, for chronic fatigue (over 6 months), rest will result in physical deconditioning, which can lead to increased fatigue.
A very underrated tips for dealing with fatigue is to follow your country’s recommendation for a healthy activity level.
The study from 2013, Effects of scheduled exercise on cancer related fatigue in women with early breast cancer, showed that there where no difference in level of fatigue between those who where exercising and those who where following their national recommendation for activity, 6 months after treatment.

 

Medical exercise plan has proven to reduce fatigue by 40 %.

in 2010 a big study Cochrane study about the menagement of cancer-relatige in adults came out. Their object was to evaluate the effect of exercise in fatigue related cancer patients under and after cancer treatment. Twenty eight studies, and over 2000 persons participated in this review. They concluded was that exercise was statically more effective than control intervention.

Exeromed has created a medical exercise plan, based on a high quality study that showed to reduce cancer related fatigue by amazingly 40 %. This scientific study from, was made on the most fatigued group of all cancer patients. Those with Hodgkin’s lymphoma, with chronic fatigue. And the results where excellent!

We have created 20 week exercise plan which focuses on developing aerobic capacity, and meditation to clear your mind and help you focus. If you are motivated to try our medical exercise plan, then apply here. We only have at most 35 medical exercise plans available at any given time.

cancer_fatigue_before_and_after2

  • If you compare this graph to the other one, you see the major difference in a 40 % increased energy level. Some of the participant of the study scored below the threshold for chronic fatigue after completing the intervention!

But does this medical exercise plan also work for those with diagnosed chronic fatigue syndrome or ME? No, it does not. Just because it’s proven to work for those with fatigue after cancer, one can not generalize the findings and say it work for other patient groups. A good example of this is the article about how bad science misleads thousands of people with chronic fatigue syndrome to the wrong type of exercise and treatment.

 

Look forward, and not backwards when evaluating your progression.

It’s easy to feel frustrated over the lack of energy. Even a fun get together with friends can suddenly feel exhausting. And it’s a situation where you wish you could have fun and enjoy the moment. In stead of thinking that you should be even better, and putting yourself down. Try looking some months to years back in time, under cancer treatment or when you just finished your cancer treatment. Do you remember how much fatigue you felt then? How little you could do? Do you see the progress you’ve made so far? The steps you’ve taken and the road you’ve walked so far is important to remember.

 

Treat the underlying factors to fatigue.

treatment

treatment

Different factors can affect your fatigue in a negative way, and amplify it. Let’s imagine that you are fatigued after chemotherapy. On top of that you are having troubles with sleeping. Poor sleep can then potentially amplify your fatigue, by putting your body in worse shape than it already is. Now you are feeling tired because of your fatigue, and because you also lack sleep.

An important thing you can do for your health at this situation will be to improve your sleep. Maybe improving your sleep at night means less sleeping at daytime, or improving your day and night routines. Cold baths right before bedtime has helped a lot of people to calm down and get their body ready for sleep. Maybe clearing your mind with some meditation and Yoga will improve your sleep. Visiting your doctor for tips or medication for better sleep could be an important measure.

 

Try this.

We all have different underlying causes that can amplify a fatigue. How about spending 2-3 minutes thinking about your own different causes. Can you do anything about them?

 

Other underlying factors.

If you feel very fatigued it can be wise to visit you doctor. The doctor can help you check thing like your blood count, your hormone levels, ensure that your diet is providing you with the necessary nutrition, examine any pain you are having, and examining if any of your medications are affecting your energy levels. Hormone levels can affect you feeling of fatigue. If you have very low amount of testosterone in your body, you will typically feel more leisurely than individuals with normal levels of testosterone. This is as important for woman as it is for men. Being overweight can also affect fatigue in the same way little sleep can.

Blogs and resources

Read about Steve and his cancer fatigue. He describes it as “By far, the biggest physical challenge I’ve faced after cancer, is that of chronic fatigue”.

Cancer.org is a great place to learn more, and get in touch with others with cancer and fatigue.

Do you know of any great resources for those with cancer and fatigue? Any experience?
Feel free to comment below, and we will consider including it to our post!


lymphedemaLymphedema is a not so common complication after cancer treatment, and causes the affected body part to swell. This normally occurs because of removal of lymph nodes under the surgery, but it can also occur after radiation. Because radiation can destroy the fragile lymph nodes and lymph vessels. For some people lymphedema occurs right after cancer treatment, while others get it many moths, to years after the treatment. Some people even get it 10-20 years after ended cancer treatment.

Lymphedema symptoms can even arise before any swelling occurs! And should be taken seriously if you are at risk of developing lymphedema.
Like, if you have undergone a mastectomy, removed any lymph nodes before, or undergone a cancer treatment. Detecting lymphedema early increases the likelihood of successful treatment. But it can be hard because the symptoms are subtle.

Typical early lymphedema symptoms are:

  • Feeling of heaviness or increased pressure in the affected limb.
  • Pain, discomfort or a feeling of soarness in the affected limb
  • A changed sensibility in affected limb, like something just feels different.
  • A feeling of heat, tingling or aching.
  • Reduced range of motion in the limb. Example, like after breast cancer treatment, reduced range of motion in fingers, the wrist, elbow or shoulder.
  • Experiencing that you clothes, rings and other accessory don’t fit the same over a part of the body.
  • It’s suddenly harder to see veins or tendons and knuckles on one side compared to the other.
  • Experiencing that the skin becomes hard and tight, and that it’s different compared to your other hand/foot.

Many people can experience one of the symptoms listed over, but then the lymphedema symptoms goes away the next day.  This happens some 3-5 times, before they suddenly see that their foot, hand or chest is swollen. All of these symptoms can be a sign of a starting lymphedema. The swelling can be visible at a later stage. If you experience swelling, please visit your physician. There is no such thing as just a little swelling.

People experiencing lymphedema symptoms:

Want to know how other people found out that they have lymphedema?

  • Learn about Janet’s first experience with lymphedema which begins after her first pregnancy about 32 years ago. When she suddenly experienced swelling in her left foot. “I would bring this up with my doctor, pointing out that only one foot and leg were swollen. Only one foot and leg were painful. I was met with condescension and basically patted on the head and told to put my foot up.”
  • Carrie is a young woman that was diagnosed with cancer in 2014. Read how she experienced the development of lymphedema in her arm.
  • Julia was treated for invasive cervical cancer in 1977 at the age of 24, where 30 lymph nodes where removed. 5 year later her left foot gradually began to swell.  “I was an avid dancer so I thought the swelling was due to my dancing too hard“.
  • Alexa got her official diagnose of primary lymphedema when she was a teenager, even though she had lived with the condition since infancy. “I had lived with my “big leg” all my life, but now it had a name and a prognosis, and thus it became more real—more permanent”.

 

Do you know why the development of lymphedema can happen years after cancer treatment?

The explanation lies within the anatomy of the lymphatic system. The lymphatic system has a huge reserve capacity. Each day, the average human body creates  about 2 L of lymph. This amount of fluid is called the lymphatic load, which circulates through the lymphatic system. The transport capacity of the lymphatic system means the total load that the system can handle, before experiencing any damage. A normal system must be loaded with more than 10 times of it normal capacity before experiencing any adverse effects.

Lymphedma_Transport_capacity_and_lymphatic_load_

After an surgery the capacity of the system can be lowered to 20% of it’s normal capacity. But that does not need to create lymphedema, because the lymphatic load is still lower than 20 %. An unfortunate event like an inflammation, a bug bite, sunburn, bad skin care, or an increase in body weight can change the lymphatic load. You might be feeling lymphedema symptoms at this point. If the lymphatic load becomes higher than the transport capacity, then a lymphedema can develop. But there are ways to reduce the load on the lymphatic system, and increase the transportation of fluid on a damaged lymphatic system. Watch these Youtube videos for examples on how you can decrease your lymphatic load, and momentarily increase the transport capacity of your lymphatic system.

An normal arm contains about 300 Ml interstitial fluid in an average arm. You need 150 ml extra fluid before a swelling is view-able.

 

Tools for early detection of lymphedema symptoms.

Pitting edema test –

– Can be a way to see if there is any swelling in the tissue. If you measure how deep the pitting is, you can get a grasp of how it changes from day to day, or from the morning and until the night. Normally those with lympehdema experience more swelling throughout the day.  This is a test that is not specific to lymphedema, so some lymphedemas do not respond to this test.

Measurements of the body part –

– Tips: If you move one cm up or down at any place of your body, the circumference usually changes. That’s why you should take the measurements at the same place every time. One tips it to measure 5 and 10 cm below of over your knee or elbow, and take the measures at the same time. Take the measurements with no tensioning, and keep a log so you can compare it to another day.

 

Stemmer’s Sign –

This short video shows us how to do the stemmers sign. Its a test done by health professionals for accessing lympehdema. It can be done on the toes, fingers, underarm, overarm, leg ect. Some lymphedema therapists does stemmers sign in all the different watersheds in an arm or foot. Each part or segment of the body drains into a specific pack of lymph nodes. Neighboring areas which drain into different lymph nodes are separated by so-called watersheds. The Stemmers sign test is positive for about 60-70% of all those with lymphedema. It can be a great tool for detecting early lymphedema symptoms.

Watersheds in upper body

 

The test is positive if the skin fold that you can lift up on the foot where you suspect lymphedema is ticker than the skin fold on the other foot.  This video is a bit unspecific because you should compare both the feet to see if the amount of skin that you can lift is the same or different. It can also be an good idea to measure how thick the skin fold you can lift up is in millimeter. Because then you can compare it to the different days. You can also see if the stemmers sign increase when your limb swells, or not. If you have lymphedema, the stemmer’s sign tend to increase as your limb swells.

Exercise can remove swelling –

In the video how to improve lymphedema management rule, Exeomed talk’s about an exercise that has been proven to remove 5 ml interstitial fluid.
See the video to understand why this is useful.

The exercise we where talking about in this video is an Qui Going inspired exercise. Professor Neil Piller and colleges did a study and found out that the exercise removes 5 ml of fluid after completing a set! So doing this exercise can actually help you with removing some of the fluid that may be accumulating in your lymphatic system! If you want to learn more about  lymphedema and exercise, please visit this page.

http://www.bclymph.org/Resources/Documents/Neil%20Piller%20-%20Instructions%20for%20Arm%20Exercise%20and%20Deep%20Breathing%20Program.pdf

 

Maintain a normal body weight

Several studies have shown an connection between the developement of lymphedema and an increase of weight after cancer treatment. If your weight increases after cancer treatment you have a higher risk of developing lymphedema, compared to those who keep have an healthy weight and manage to keep it stable. The clinical evidence supporting this recommendation is strong and derived from multiple studies. If you want to maintain a normal body weight, then you should be exercising (little effect) and maintaining a healthy diet (big effect). For those with cancer there are also numerous benefits of exercising. If you would like to find an suitable exercise program specific for those with cancer, made by physical therapists, you might want to check out this

 

Do you want to learn even more?

What about visiting www.breastcancer.org? They are definitely one of our favorite recources when it comes to lymphedema and cancer.

 

 

 


We have made a list of our top 8 lymphedema blogs and resources.  This list is especially made for those who also have or are experiencing breast cancer treatment.
The lymphedema community has some enthusiastic, talented and engaging people that provide great and useful content.
It can be a valuable asset for those who want to: Learn more about lymphedema and cancer. Today, there are more options than ever on how to manage lymphedema. All from conventional treatment, to different surgical treatments. You can learn a lot about these different measures by reading through some of these blogs. You can also learn how other people with lymphedema and cancer are coping with their daily lives, and challenges that arise, both physically and mentally. Many people have build solid friendships though these blogs, and it’s a great way to get support by our great lymphedema community.

Here is a list of what we think is the top 8 lymphedema blogs and resources out there!

In no particular order.

 

1) Breastcancer.org

Breastcancer.org is a page filled with gold. Their community is one if the most active ones out there. So if you have any questions about lymphedema that you want to ask someone with some experience with living with lymphedema, this is surely the place to ask. The page is also full of useful and up to date information about lymphedema and cancer. You can read about inflammatory or metastatic breast cancer, breast reconstruction. You should also check out their page for those with a newly diagnosed cancer. And their great information about before, during and after surgery.

 

2) Lymphedemarunner

This blog is about a woman with lymphedema in her right foot. She was diagnosed at the age of 21 years. And she fought it. “That’s never gonna happen.”  Seriously, why would a 21-year-old wear ugly brown tights?  Anyway, I didn’t understand how critical stockings were to my condition so I chose to ignore the doctor’s advice“. Today Monique is dedicated to show people that it’s possible to live a good life with lymphedema. Monique has also shown us that is possible to run a marathon with lymphedema!

 

Logomakr_71DOAj3) Living beyond breast cancer

Living Beyond Breast Cancer s a nonprofit organization that connects breast cancer patients with each other and the wider community. The founders envision “a world where no one impacted by breast cancer feels uninformed or alone”.

 

4) Lymphedemablog.

Joachim Zuther is a well known Lymphedema Specialist. He has a ton of knowledge about lympehdema, which he shares on his great blog.  He has written so many great articles backed by science. Articles like the do and don’ts of lymphedema. Furthermore he has written a lot about different types of exercises for lymphedema, as breathing, aqua therapy. He has also written so many great articles on topics like compression therapy, lipedema, and manual lymph drainage.

 

5) Journeying beyond breast cancer

Marie Ennis-O’Connor was only 34 years when she got a breast cancer diagnosis. She has created so many great articles and video post about things like how to cope with cancer-related fatigue and what it means to be a cancer survivor. She also shares weekly roundups of what’s going on in the rest of the breast cancer community, which is fantastic. It will reveal so much from the community to you.

 

6) Thelymphielife.com

Is a blog about a woman that has coped with lymphedema since her infancy. Her name is Alexa, and she has lymphedema in her right leg. She created the blog to spread awareness about lymphedema, and we really like her writing style. Also, if you are looking for more lymphedema blogs, or maybe if your looking for different suppliers of lympehdema products, then we reccomend that you check out the list Alexa has made by visiting her lymphie links page.

 

7) Mylymphedemalife.com

Susan has secondary lymphedema in her right arm. Or as she calls it “lymphedema as a legacy of my breast cancer treatments”. We from Exeromed love her active lifestyle, and her guts to face lymphedema head on. We particularly like the take care of you and your body part of her blog.

 

8) Check out Facebook groups!

Facebook has so many great groups for those with lymphedema. You can get to know people, find and give answers to different questions about lymphedema. Many people also post photos of how their doing while getting lymphedema treatment. Some even post pictures using lymphema bandages at the local training centers and even at the beach as motivation for others in our community.

 

What do you think should be our ninth resource/blog our list?

Do you think that we forgot to mention a valuable resource? What’s your favorite lymphedema blogs or cancer site?
We are willing to extend our list if you have some good suggestions. Feel free to comment about it below!


Today there are more options then ever for treating lymphedema.  Lymphedema exercises and a exercise plan are great tools for self help! It puts you as a person in the driver seat for your own health. It does not pacify the patient as many other treatment solutions out there. We believe that exercise programs can be an indispensable part of your lymphedema treatment plan.  

Most people undergoing lymphedema treatment, have undergone cancer treatment. Exercise is safe for most types of cancer treatments, like after and under breast cancer treatment. Research suggests that a program of progressive exercises is not likely to increase the risk of lymphedema. For example starting with gentle exercises and increasing intensity moderately over time, tailored to each patient’s needs and abilities,

In the earlier post we have talked about why exercise is an important part of lymphedema treatment. It might be a good idea to read it before going on to this article. Now we will be focusing on specific types of lymphema exercises.

padling1How to understand the tables below.

Different Research about lymphedema and specific types of exercising have been done carried out. We have examined a dozen of studies where hundreds of people with lymphedema have participated. Exeromed have created two different tables for you that summarizes many of the benefits experienced by those who underwent these studies. One about upper limp lymhedema and exercise and the other about lower limb lymphedema and exercise. They will give you information about what type of exercise the lymphedema patients underwent, and what the results where. Exeromed’s Lymphedema therapists have created different exercise programs based on these studies.

The tables are only partially filled out. Many slots are left blank. This is because to few studies has evaluated lymphedema and specific exercise forms up til now. So we don’t have data to complete the tables yet. The green circle means that some studies have confirmed the given result.

For both tables there is no green circle for strength underneath the water exercise programs. Does this mean that water exercise program can’t make you stronger? No! It means that the studies that have been done to now have not focused on these subjects. The purpose of the studies have not been to evaluate that, but something else. Like if exercising in water could enhance flexibility or create a volume reduction. This applies for many of the other empty slots. We must admit that there is a lot more to uncover about lymphedema exercises.

 

Upper limb lymphedema

Upper limb lymphedema after breast cancer treatment is the most common type of lymphedema, and it’s also the most researched type. Different studies have shown that upper body exercise does not contribute to onset or worsening of lymphedema. Although, there are specific risks associated with cancer treatments that needs to be considered when cancer survivors exercise.

Lymphedema studies onStrength After Surgery Decongestional
+ breathing
Water YogaCardio
Exeromed Arm programsFrontpage exerciseprogram2Frontpage_exerciseprogram_8Frontpage exerciseprogram5Frontpage Exerciseprogram3Frontpage_Exercise_progam_12Frontpage_Exerciseprogram_9
Safeapproved-151676_640approved-151676_640approved-151676_640approved-151676_640
Reduced volume/sizeapproved-151676_640approved-151676_640approved-151676_640
reduced pain/symptomsapproved-151676_640approved-151676_640approved-151676_640approved-151676_640
Less exacerbationsapproved-151676_640
Increased strength approved-151676_640
Increased flexibility approved-151676_640approved-151676_640approved-151676_640approved-151676_640approved-151676_640
Fitnessapproved-151676_640
Increased quality of lifeapproved-151676_640approved-151676_640approved-151676_640approved-151676_640

 

Lower limb lymphedema

There is no research on the safety of exercise in women with lower limb lymphedema secondary to gynecologic cancer and its treatment. There have been some small studies on exercise but we can’t generalize their findings. And it may not be possible to extrapolate from the findings in upper limb lymphedema. Even though no research has proven the safety, it does not mean that there are no safe and effective activities for lower limb lymphedema, like walking, breathing exercises and more.

Lymphedema studies onWater YogaAfter Surgery Decongestional
+ Breathing
Exeromed leg programsFrontpage_exerciseprogram7Frontpage_Exercise_progam_12Frontpage_exerciseprogram_8Frontpage Exerciseprogram6Lpx120
Safeapproved-151676_640approved-151676_640approved-151676_640approved-151676_640
Reduced volume/sizeapproved-151676_640approved-151676_640
Reduced pain/symptomsapproved-151676_640approved-151676_640
Increased flexibility approved-151676_640approved-151676_640approved-151676_640
Increased quality of life approved-151676_640

 

Our Exercise plans:

We are very committed to help those who qualify find one or more exercise programs that works for them. That’s why we have a 30 day money back guarantee on all of our exercise programs! So if you try one program and don’t feel that it works for you. Please contact us and we will give you a full refund!

Pros and Cons

Now, Lets compare the different exercise forms up against each other.

Lymphedema exercises in water:

A well-fitted custom compression garment should be worn during almost all lymphedema exercises. If you dislike having to do exercises with compression garments on, then a water exercise programs might be the perfect choice for you! Because while exercising in the water, you do not have to wear compression garment. Because the pressure created by the water will replace the effect of the compression garment. The moving water can also create a effect similar to manual lymph drainage!
Other proven effects from these water exercise programs is that they have been safe, they have created temporary reductions of lymphedema through increasing the transportation momentary. Participants have experienced a increase in qualify of life and less pain as well!

Read more about our aquatic  lymphedema exercise plans for Upper body, or for lower body here.

Breathing exercises:

office1Did you know that specific breathing exercises have shown to be effective for increasing the lymphatic transportation? Like the lymphedema quigong exercise that have proven to eleminate 5 ML after every exercution! That can be compared to one tea spoon of liquid. One unique and really great benefit about breathing exercises for lymphedema treatment is that everybody can do them! Its not like weight training exercises for lymphedema, which can exclude some people. Another great benefit with breathing exercises is that they can be done anywhere, and whenever you want! Like when you just woke up in the morning, or while your working at the office. This exercise plan is about the safest program we have.

Learn more about lymphedema exercises for breathing here.

Weight Exercise Programs:

Do you have a lot of problems with lymphedema exacerbations? Did you know that some studies on upper arm lymphedema and exercise have shown that strength training can reduce the frequency of exacerbations, but also reduce the severity? Then you might want to try out a strength exercise program. Research show that weight exercise program improved the health of participants affected arm in ways that were not measurable with our techniques. Some people reported reduced pain and swelling, and swelling when using their arm for activities of daily living, and reappearance of hand tendons, and softening of hardened areas.

Learn more about our upper limb lymphedema exercises with weights here.

Yoga

Are you sick of the traditional western exercises for flexibility? How about trying out a Yoga exercise program? One of the many great benefits with Yoga is that it’s really great for keeping up or improving mental health. A growing body of evidence supports the belief that yoga benefits physical and mental health. And that yoga may be as effective as or better than exercise at improving a variety of health-related outcome measures.

Read more about our Yoga exercise program here.

Our exercise program for yoga are great for beginners and intermediate practitioners. If you feel that you want to expand your knowledge and skill in lymphatic yoga, we recommend that you try check out this book from “www.lymphaticyogaexpert.com/lymphatic-yoga-book/”. The author Edely has a over 10 years of experience in the field, and her Yoga on the go pages have received  a lot of great reviews. 

Lymphedema exercises after breast cancer Surgery

If you sign up for Exeromed’s free membership, then our exercises after breast surgery surgery program will be completely free for you! This exercise program is perfect for those with lymphedema, and those who have gone through a breast cancer operation, and still have complications after that. The program focuses on regaining flexibility in the shoulder, so you can use your arm effectively in daily activities. It also focuses on the breast tissue. Many people remove a breast fully or partly under surgery. This can create scars, where the tissue quality of the breast can become very stiff, painful, and hard to move. Our exercise program contains a lot of exercises and massage techniques to rehabilitate these problems!

Read more about our program, Exercise after breast cancer surgery now.

Do you qualify?

Are our exercise programs available for everyone?
Unfortunately no. Firstly we have i limited amount of exercise programs that we let people try out at a given time. Never more than 35 participants.
Secondly, many of the exercise studies that where done had inclusion and exclusion criteria as a safety measure. Exeromed also has that.

You should be motivated for lymphedema exercises! Did you know that approximately 50 % of Americans don’t follow up on their recommended daily activities? If your not motivated then please do not buy our exercise programs.

doctor-563428_960_720Our different exercise programs have different exclusion criteria, which you will find when you enter the specific program. You should not start with exercises before your doctor or physical therapist okays it. It’s also advisable to start every training program under supervision.

If you experience that your affected limb hurts, feels strained, or increases in size during and after the activity, you should adjust as necessary and consult with a lymphedema therapist or physician.

Observe
Watch your extremity during and after exercise activity for any change in comfort level, size, shape, texture, heaviness, or firmness. Any changes could be an indication that you need to adjust a particular activity or take a break. If a change persists for more than a few days, consult with your doctor or lymphedema therapist.

Follow this link to find your favorite exercise program. We hope you qualify for it and find an exercise plan that works for you! good luck!


The central governor theory.

According to exercise scientists the brain may play an more important role than what is typically considered. The theory suggets that the brain acts as a central governor which responds to mutiple sensory input from all organs of the body. This means that the brain will activly try to ”shut down the body” before you will be able to do serious damage to yourself. Which in turn will limit our ability to push ourself beyond perceived fatigue to ensure self-preservation.

There are several ways to influence the central governor. By being conscious about these factors you can take them into considuration and implement them into your daily training and pre-competition rutine.

All of these factors are based on the bodys feedback – feed-forward approach to learning and adapting. A brief explanation would that the brain is constantly getting feedback from the bodys nervous system. Feed-forward is a response wherein the brain begins to anticipate change. Example: When the brain smells, sees or even think about it starts to produce extra saliva. Through the feedback, feed-forward system the brain has learned to anticipate and therefore prepare the body when it is in an situation which previuosly has resulted in you consuming food.

Feedback and feed-forward also influnce each other. This means that the way you perceive balancing on a thight rope is effected by wether or not you are experinced with it. With that in mind, the following factors may be perceived as performance modifiers.

Source: Noaks TD. Time to move beyond a brainless exercise physiology: the evidence for complex regulation of human exercise performance. Appl Physiol Nutr Metab 2011;36(i):23-35

Afferent sensory feedback:Heat or dehydration
Hypoxia or hyperoxiaGlycogen storesMuscle soreness
fatigue
or damage
Running downhill
Anticipation:
Begin exercise at different intesitiesRate of increase in RPE predicts the exercise duration, also during V02 max testing
Central acting performance modifiers:Mental fatigue
sleep deprivation
Glucose ingestion
Hand cooling
Cerebral oxygenation
Amphetamines
Caffeine
Pseudoephedrine Modafinil
NaloxoneAcetaminophenBupropion
Cytokines
IL-6 1L-1B
Central acting performance modifiers:MusicPlacebosSelf-belief: psychological skills trainingTime deceptionKnowledge of endpointPresence of competitorsMonetary reward
End spurt:World records
Laboratory studies
Reserve:Sub maximal recruitment
at exhaustion
Lactate paradox
of altitude
VO2 max occurs at submaximal muscle recruitment

Lymphedema exercises are one of four cornerstones in effective lymphedema treatment.

 

Complete decongestive therapy is the westerly standard for effective lymphedema treatment, and it’s divided in two different phases. Which is the decongestion phase, and the maintenance phase. These two phases are intertwined in each other together with the four different ground pillars of lymphema treatment. lymfe ikkegratis3Which is manual lymph drainage, compression therapy, skin treatment and lymphedema exercises. All the four ground pillars are crucial for effective lymphedema treatment. Information and other measures are also important for effective management. In recent years more studies about lymphedema and exercise have been done. They have produced some great and surprising results, and confirms the importance of exercising for people with lymphedema. We from Exeromed have created different exercise programs for people with lymphedema based on these studies. Some are for free, others can be bought, but only if you qualify for them.

 

We know that activity and exercise can counterbalance and rehabilitate many of the negative problems people experience with lymphedema and cancer.

For a start, did you know that lymphedema is often a consequence of cancer treatment. Secondly, did you know that studies about specific type of cancer and exercise shows that it can reduce long term and late effects of cancer treatment, or future treatments. And some studies on breast and colon cancer survivors, found that it could improve survival rates. Some doctors even mean that physical activity should be prescribed to types of cancer survivors along with medicine. If you have lymphedema, the general recommendation is to be as active as your condition allows, and avoid inactivity. This depends on the individual. The type of exercise that is best for an individual depends upon the severity, cause of lymphedema and other co-existing medical conditions as neuropathies, cardiac conditions and cancer. For most cancer patients it’s also a good idea to follow your country’s national guidelines for physical activity.

 

Why is physical activity and exercise important for lymphedema treatment?

Did you know that regular physical activity creates numerous positive effects on body and mind. Some of these effects you might be aware of, others are possibly unfamiliar to you. Research shows that physical activity in general can have an analgesic effect, due to increased endorphin production. Physical activity will lower your blood pressure, and can also create a positive impact on the mind and your well-being. People who are physically active have a 50% lower chance of dying because of cardiovascular disease compared to those who are not active. Compared to the blood system, the lymphatic system does not have an active pump ensuring that the fluid returns to the bloodstream. The lymphatic system is more dependent on muscle and joint activity for effective lymph flow. Especially if the system is weakened from before. 

 

Pre-Lymphedema activites

For some people, returning to an old pre-lymphedema activity, will counterbalance some of the negative effects that can occur after cancer treatment, and lymphedema. Did you do any activities or sports before lymphedema? Did you have an active hobby before you got lymphedema? Many people really enjoy returning to these activities. This might also be possible for you!  Maybe om a lower, or less competitive level than before. If that thought lights a fire in your heart, you should definitely try it out. Its recommended to try out these activities in a gentle manner. And also in collaboration with a physical therapist, or other health practitioners or fitness experts with additional expertise in cancer and lymphedema.

 

Decongestion phase

Compression_diagram_If you are undergoing lymphedema treatment in a decongestion phase, exercise is an important part of getting the most out of this period. Do you know why it’s important?

Because, the bandages used in the decongestion phase are short/inelastic. Meaning they cannot extend over 100% of their own length. The line diagram illustrates what happens while using short elastic compression compared to long elastic compression. We can see that the pressure for both compressiontypes at rest (lying) are the same. The pressure peaks created for inelastic bandages are higher than the ones created by the elastic bandages. Meaning that you get a low pressure by the compression while resting and high pressure when your active (Working pressure). When your walking the pressure caused by the bandages will rhythmically change from high to low pressure, just as it does in the diagram while doing ankle movements. This pulsating movement caused by the bandages will drain the lymph fluid from the compressed area.

This is one of the main reasons that you should be active and do exercises while undergoing the decongestion phase. Because it increases the effect of the short elastic bandages!

 

Maintenance phase

Specific studies focusing on people with lymphedema and exercise have created some great results. These exercises can be used as great measures for self help in lymphedema treatment! In fact, some of these exercises can be used in both the intensive and maintenance phase, for both upper and lower limb lymphedema. Different studies have focused on weight training, breathing exercises, aerobic activities, yoga, increasing flexibility.

Some of the results created was increased strength in arms and legs and increased flexibility. Better balance and improved walking distance. An improved baseline of these measures will allow daily tasks to be performed with less effort. It can also possibly prevent muscular or ligament sprain or strain. Making your daily activities easier for you. To increase the flexibility can be an important measure for people that have undergone a cancer surgery. Along with improving the skin tissue quality. So that your arm or foot can be used properly in daily activities. Like when reaching for a glass at a high shelf, or taking of a bra.

 

Lymphedema Exercises for volume reduction

Studies on lymphedema and exercise have also shown that some exercises can increase the lymphatic transport in arm/feet/trunk. As a result of this temporary and longer reductions of the affected limbs size have occurred.  As a matter of fact, some studies show that some breathing techniques can effect the amount of lymph fluid that gets transported through the stomach and chest. One unique and really great benefit about breathing exercises for lymphedema treatment is that everybody can do them! Its not like weight training exercises for lymphedema, which can exclude some people. Another great benefit with breathing exercises is that they can be done anywhere, and whenever you want! A temporary reduction in limb size can be an important measure, even if it’s not for long term. Do you know why?

 

High protein edema over time

tissue_elements_in_high_prot_edema

Because lymphedema is a protein rich edema. Protein rich fluid gathers in the interstitial space. The interstitial space is where lymphedema occurs. What happens over time is that the body does not accept a lot of proteins in the interstitial space and starts changing the content in the fluid by itself. Fluid gets transformed to fat and collagen (connective tissue) little by little if the fluid gets to stay still. The table on the shows you what happens to the fluid in the interstitial space if the same fluid stays there over a long period of time. 0, 15, 30 and 60 days on rats. The ground substance and extracellular fluid is transformed to collagen which is connective tissue and fat. The same thing also happens to you. Can we use techniques and garments to remove extra fluid? Yes. But does the same measures remove fat and connective tissue? Nope..

To create a temporary reduction of your lymphedema can be important of your lymphedema treatment. Because it keeps counteract the process of turning fluid to fat and connective tissues by  keeping the fluid moving. Research indicates that the transport of lymph fluid and proteins from swollen areas increases during and after exercises.  There are also other various measures to increase the transportation of  lymph fluid, and decrease the loading on the lymph system.

 

Weight management is important.

Did you know that some studies have found a connection with an increase in weight and exacerbation of lymphedema in arm/foot. They have also seen a correlation between increased weight after cancer treatment, and the onset of lymphedema. If you want to prevent this, a well-tailored exercise program (some effect) and a healthy diet (biggest effect) can really help.

 

So what is the optimal exercise program for you? 

Will you benefit the most from doing water exercises, yoga, weight exercises or maybe aerobic exercises?
It’s not easy to know without learning some more. Feel free to read about Exeromeds recommendations.
If you  want to learn more about lymphedema and exercise we have created the article:

Learn what type of lymphedema exercises you will benefit the most from.

 

 


Manual Lymph Drainage, MLD, is a special type of gentle massage that stimulates the contraction of lymphatic vessels. In fact, done correctly it helps move fluid from an area that is swollen, or is at risk of becoming swollen, into an area where the lymph system is working properly. It is commonly done by a Certified lymphedema therapist, but can also be done by you!

Manual lymph drainage is recognized as an important tool in lymphedema management.

The measure is commonly used in the intensive phase and the maintenance phase of decongestive therapy. Many people swear to the effect of manual lymph drainage. In contrast scientific studies show mixed results regarding the efficacy of the method in treating lymphedema. Because of this further studies are needed.

It can be applied by the therapist, by patients or by family and friends.

Joachim Zuther an exellent Lymphedema Specialist has made some great content about manual lymph drainage for arm and feet.
For example articles about how to do self lymphatic massage on upper body. It includes text and video. Therefore if you can, you should check out his content, which is fantastic. Just follow this link.

Likewise UHN have made an excellent patient eductaion pdf, thats free. Feel free to click on the link to learn how to do self lymphatic massage on lower body.

Given these points you should try out these drainage techniques and see if they work for you.

Youtube is also a great resource if you want to learn these lymphatic massage techniques!
Heather is super popular for her knowledge and videos about lymphatic massage. Check them out by following this link here!

Some studies have shown that manual lymphatic massage techniques can increase increase the transportation of fluid momentarily, which is an good thing!
If you have forgotten why a momentary reduction is important, check out our article here! 

If you found this useful, feel free to share to knowledge!
If you have any questions, feel free to contact us anytime!


Do you have the same genetic codes as the one on the photo?!

If your “lucky” and have the same genetic codes, then I have very good news for you!!

There are some special weight loss pills, that are 100% proven by science, that will workGenetic_code1
for you! 
And it works with NO exercising or dieting! Just take these pills and you will watch fat melt away from your body in no time! This has been very well researched and its NOT a joke! It works for both males and females, and I will leave the links to the scientific article at the bottom of this article. You can even eat cheesedodles and watch as your body turns into a well shredded machine, without any effort!

But this is only possible if you have the RIGHT type of genetic codes. You can find out about it if you continue reading this article!

According to the study published in Pharmacognosy Research, it was found that the CF extract reduced food intake and caused weight loss in the lab X. According to some studies in X, it can inhibit a fat producing enzyme called Citrate Lyase, making it more difficult for the body to produce fat out of carbohydrates (1). Other X studies show increased levels of the neurotransmitter serotonin. This could theoretically lead to reduced appetite and cravings (2). X fed a CLA-supplemented diet lost weight very fast, but also accumulated excessive amounts of fat in their livers – a common side effect of rapid weight loss.

So the catch? genetic_code2
All of the studies described are studies made on rats. And its NOT even a close link on what works on a rats compared to what works on humans. Why?
Because we have a very different metabolism! Read more about it here!
The rats have a metabolism that a looot more potent than what we human have! So i’m sorry, if your not half human half rat, there are no magical weight loss pills, that will melt and burn away your fat. There is no magic pill that you can take to NEVER have to EXERCISE or DIET to lose weight!

pills1 Doctors say no to weight loss pills.

“There’s no diet supplement or drug that I know of that’s safe and effective long term,” says Dr. Arthur Agatston, MD. What’s more, according to Dr. Steven Nissen, MD, even if you do lose weight by using a drug or supplement, research suggests that once you stop taking the product, you will gain back the weight and may be at greater risk of a heart attack or stroke.

Both physicians recommend a healthy diet and regular exercise as the only sustainable way to lose weight and stay healthy. The doctor says despite what you may hear or read, there is no magic bullet that will take off pounds and keep them off. Anything advertised as a “miracle cure” is likely to be a scam—no matter how clever the marketing may be.

So now it’s out there! what_to_doIf anyones still looking for a miracle weightloss product, please stop. It’s not going to be supereasy. Theres no quick fix. It takes effort! Weight loss is achieved by burning more calories than you consume. Period. The only proven way to trim down is to move more and eat less, and have a healthy life style.

So, what to do?!
I don’t think i have the perfect solution for weight loss, but its certainly not weight loss pills. Here’s what i did to achieve weight loss. The changes started the day i finally accepted that my lifestyle had to change, and that i needed to live a healthier lifestyle. I have made many mistakes when it comes to my health, but i did not accept that my past would dictate my future. I started working out, and tried changing my diet.

Changing my diet was hard. I used to stick to the same meals each week, and it was limiting the nutrients i was getting. This was something I worried a about from time to time, and it made me feel unwell. Luckily i found Athletic Greens, a product that helped me lose some more weight but much more importantly gave my body the nutrition it needed! At around day 5, I began to feel a real change with Athletic Greens. I had more stamina, energy, and alertness throughout the day. In addition, my workouts improved. Science is certain about one thing, more fruits and vegetables are excellent for overall health! After a while my energy, health, and immunity improved. I have lost a total of 24 pounds, and it has stayed off for over a year!AG1

Athletic Greens is a superfood that contains 75 different and fresh ingredients! Each serving is packed-full of RAW greens, antioxidants, herbs, enzymes, co-factors, mushrooms, vitamins, scarce nutrients, adaptogens, trace elements, minerals, prebiotics and probiotics. With digestive enzymes, pre, and probiotics that all work together to improve your body’s absorption of nutrients! The powder is mixed in water, juice or milk, depending on your taste. There are 30 servings in the container.

You should also check out why Isabel De Los Rios a certified nutritionist, exercise specialist, and fitness trainer, recommends Athletic Greens. She is well-known in the fitness world due to her Beyond Diet nutrition plan and international best-selling book The Diet Solution.

views_news1Using her expertise in the fields of nutrition and fitness she shares all of her food knowledge and thousands of delicious recipes with people to help them feel great about their bodies, weight, and health. Furthermore, as an exercise specialist Isabel De Los Rios has helped over half a million people lose weight and reclaim their health. In her video review she shares with viewers the benefits provided by her absolute favorite supplement Athletic Greens.

Cons? Read carefully about their auto-ship program. Some folks feel that this is not made clear. For a long time, it was pretty expensive 97$. Some people find it really worth it. Athletic Greens is a great product. I’m impressed with the amount and quality of ingredients. I know Athletic Greens receive a lot of comments and there are a lot of folks who absolutely swear by this product, like the author and entrepreneur Tim Ferrier.

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By Coauthor Lise Fjell