PROSTATE CANCER AND OSTEOPOROSIS
DIET AND EXERCISE
It is essential that you continue routine health screenings for diabetes, cholesterol, cardiovascular disease with your primary care physician while being treated for your prostate cancer.
You have started on a treatment regimen for Prostate Cancer, we would like to minimize or prevent by the following suggestions:
NUTRITION AND SUPPLEMENTS:
A healthy, well-rounded diet is probably the most important nutritional approach to take. A daily multivitamin will help support a healthy diet.
Daily use of Calcium 1200mg and Vitamin D 800 IU in winter months and 400IU in sunny months is essential to prevent osteoporsis that can be caused by your treatment. It is important to check the serving size of vitamins, meaning the mg’s listed may be for 1 pill only. In addition to supplements, food sources include:
Kelp, Cheddar cheese, Collard greens, Kale, Turnip greens, Almonds, Brewer’s yeast, Parsley, Brazil nuts, General multi-vitamin, Watercress, Buttermilk, Figs,
Goat’s milk, regular milk, Sunflower seeds, Tofu, Wheat bran, Yogurt, Broccoli, Cottage Cheese, Olives, Sesame seeds, Walnuts, Apricots, Miso, Pecans, peanuts, Romaine lettuce, Rutabaga, Soybeans, Wheat Germ, Artichokes, Beans, Black currants, Cabbage, Dates, Pumpkin seeds, Prunes, Raisins, Soybean sprouts, Carrots, Cashews, Cauliflower, Celery, Cucumbers, Fortified soy milk, Oranges, Squash, Barley, Brown Rice, Sweet Pototates, onions.
Vitamin D Sources:
Sun – 10-15 minutes of general sun exposure 2-3 times a week in summertime
Cold water fish – Salmon, mackerel, herring, tuna (water packed – not oil)
Milk and Milk Products – not the only source!
Multivitamin supplements – usually in 400IU strength; individual supplements
Prescription Vitamin D – Calcitrol and Rocaltrol – Vit D3 is prescribed for patients not able to manufacture enough Vit D on their own.
Other – fish, eggs, yolks, margarine, and dark green leafy vegetables are a moderate source of Vitamin D. Otherwise, most vegetables are generally low in Vitamin D.
ACTIVITY AND EXERCISE:
Exercise helps keep your body healthy and your tissues and organs working properly. By maintaining a level of fitness, you can help ward off or lessen the effects of diseases such as diabetes, heart disease, stroke and osteoporosis to name a few. The #1 cause of death in prostate cancer patients is heart disease! In specific for men using hormone therapy (ex: Lupron or Eligard), you need to exercise in order to help protect your heart, reduce or maintain your weight at a healthy level, strengthen your bones to prevent osteoporosis, cope with fatigue, improve mood, and prevent or diminish the potential functional decline associated with this treatment. Before starting an exercise program, please see your primary care physician or have a cardiovascular/joint risk assessment evaluation by a physical therapist.
It is important to start any exercise program with clearance from your PCP first. Once you do this, it is strongly recommended that you also seek out a guided exercise program offered by trained therapists. You can find these specialists in this area by contacting your community recreation center, The Summit Exercise Program, or Navitas. You need to approach new activity with safety and realistic goals in mind. You want to develop an exercise program that you can do, enjoy and stay with. Try to include Cardiovascular Exercise (aerobic training), Resistance Exercise (strength training), and Stretching Exercise (flexibility training) in your program:
Regular, moderate exercise helps to maintain general health, combat fatigue, goost the immune system, improve cardiovascular function, maintain or lose body body weight, decrease depression and improve quality of life. In treatment of your cancer, the goal is to determine how much exercise will boost your energy levels. This may vary depending on where you are in your post surgical recovery, hormone therapy, radiation treatments, and /or cycle of chemotherapy. Adjust your exercise program to fit your needs.
Consider these aspects of exercise: 1) Intensity: target heart rate at 60-80% of max heart rate. Perceived exertion should be moderate, feeling winded but able to talk. 2) Duration: building to 30-6- minutes at target heart rate. 3) Frequency: 3-6 times a week 4) Type: aerobic (with oxygen) activity is exercise that is rhythmic and continuous in nature and can be done at a moderate level, such as:
This type of training helps to regain maintain normal muscle tone and function which increases your physical strength and bone mass. This is important during treatment so that you can continue with all of your daily activities. Consider these aspects of exercise:
1) Intensity: start with very light to do range of motion first and select weight according to your individual point of fatigue or limitation.
2) Duration: begin with 6 repetitions, 2 times. Build gradually to 8-15 repetitions and then increase weight to reach fatigue. Do each exercise 1-3 times.
3) Frequency: 2-3 times a week
· Weight lifting, using free weights, weight machines and elastic tubing
· Calisthenics, such as push ups or chin ups
Stretching increases freedom of movement and improves posture. It also releases muscle tension and soreness, enhances relaxation, and reduces the risk of injury during exercise. Stretching pre and post exercise helpt to maintain full range of
motion. Consider these aspects of stretching: 1) Intensity: stretch to the point of tension, not pain! 2) Duration: hold a stretch for 15 seconds, relax and try to stretch a little farther. Breathe into the stretch. 3) Frequency: as often as you like! But be sure to spend a few minutes before and after you exercise to stretch the major muscle groups that you are using. Muscle groups to stretch include:
· Back muscles
· Neck muscles
· Leg muscles: hamstrings, quadriceps, calf muscles
· Chest muscles
· Buttocks and hip muscles
· Shoulder and arm muscles
· Stomach muscles
Stretching classes include Yoga and Tai chi
Tips for safe stretching:
· Spend at least 5 -10 minutes warming up your muscles before you stretch. For example, walking gently while swinging your arms in wide circles.
· Start each stretch slowly, exhaling as you gently stretch the muscle.
· Hold each stretch for 10 to 30 seconds.
Common stretching mistakes to avoid:
· Don’t bounce during a stretch
· Don’t stretche a muscle that is not warmed up
· If a stretch hurts, ease up. Don’t strain or push a muscle too far.
· Don’t hold your breathe while stretching.