Mind the Body: Exercise Beneficial to Breast Cancer Patients
Maintaining a focus on overall health, many of Dr. James Namnoum’s Mind the Body blog entries discuss the benefits of exercise with topics ranging from promoting overall well-being to assisting plastic surgery results. We’ve even discussed the advantages of exercising after breast cancer treatment and breast reconstruction. However, a recent study from researchers at the University of Miami determined physical activity is also beneficial during breast cancer treatment.
The study showed exercise improved stress management efforts during breast cancer treatment. The researchers chose 240 recently diagnosed breast cancer patients who had undergone their initial breast cancer surgery 4-10 weeks prior to recruitment. Half of the study’s participants took a 10-week behavioral therapy program focused on reducing stress. The other half received a less intensive single day session on stress reduction. At the end of the study, participants who were physically active showed less depression, a better quality of life, and less fatigue-related disruptions during breast cancer treatment.
In an article on WebMD about this study, breast cancer survivor Crystal King tells her story about exercising during her breast cancer journey. Although she made trips to the gym prior to her breast cancer diagnosis, a few months after her breast cancer surgery she began running outside for a change. She said running outdoors not only helped her feel less sad, but it also provided her with a feeling of control that breast cancer had taken away. Breast cancer treatment can be exhausting, and although King felt better on the days she worked out when she was “on the fence,” she said she did not push herself to exercise when she felt her worst during chemotherapy.
Knowing your body and knowing when it’s safe to push yourself harder during your workout or when it’s time for a break is important, especially during breast cancer treatment. However, it’s equally important to consult with a physician before beginning a workout routine. As a breast reconstruction surgeon and co-founder of Pink Ribbon Story Foundation (non-profit breast cancer support group), Dr. Namnoum knows how easy it can be to do too much too soon during recovery.
Visit Dr. Namnoum’s website to learn more about the types of breast reconstruction surgery he performs or to learn about the cosmetic surgery he offers. Be sure to also check out the Pink Ribbon Story Foundation website to view breast cancer stories and learn how you can share your story. If you haven’t already, connect with Dr. Namnoum on Facebook, Twitter, and Google+ .
Mind the Body: A Healthy Lifestyle Promotes Overall Well-being
If you keep up with my blog, you know that I focus a large part of my work as a plastic and reconstructive surgeon on overall health, which includes the mind, body, and spirit. I’ve dedicated a section of my blog, called Mind the Body, to healthy living. I also stay abreast with health related news, and a few recent articles caught my eye as they demonstrate how the mind and body work together. One article discussed how people are more likely to stick with an exercise plan if they enjoy it, while the other explained a study that showed people who do not get enough sleep at night are more likely to overeat. Although these aren’t directly related they both go to show how the mind and body function as one unit.
Research shows that success in a workout program goes hand-in-hand with enjoyment of that program. I always encourage my plastic surgery patients to find enjoyable exercises that can increase their physical activity. Certain physical activities like Tai Chi and yoga can even be used during plastic surgery recovery (with a plastic surgeon’s guidance, as it’s not safe to do too much too soon) to maximize plastic surgery results and healing. Whether you enjoy running, stretching, hiking, riding bikes, or other activities, do what gives you pleasure to promote your mental and physical wellbeing.
Rest is another important element in overall health; our bodies do not function as well without sleep. However, it is interesting to find that lack of sleep could possibly be a component of obesity. The study reported by Medical News Today showed that people in the study who were sleep deprived ate on average 500+ more calories than those in the study who got an adequate amount of sleep. Therefore, if you’re trying to lose weight, make sure you’re getting enough shut-eye. Sleep deprivation has other effects on the body as you may have learned in my blog on sleep deprivation and wrinkles.
Many of the patients I encounter are seeking body contouring procedures like cosmetic breast surgery, tummy tuck, and liposuction, which means they care about their bodies. I often remind patients that I can do my part to enhance their outward aesthetics, but they have to focus on healthy living and the mind/body relationship in order to achieve overall wellness. I try to provide helpful information through my blog, as well as through Facebook, Twitter, and Google+. Be sure to visit my website for more information on the plastic and reconstructive procedures I perform or schedule a consultation to learn more about a particular procedure of your interest.
Mind the Body: How to Avoid Boredom-Eating During the New Year
While cosmetic surgery procedures help to enhance the body’s overall aesthetic, they are not substitutes for a healthy diet and a regular exercise schedule. Nonetheless, data shows that Americans are having trouble maintaining a healthy lifestyle.
A recent study published in the journal Public Library of Science Medicine has found that snacking—not just portion size—is a major cause of expanding waistlines in the United States. After collecting data from 1977 to 2006, the researchers found that not only have portions increased (about 12%) in the past 30 years, but the number of times a day people are eating has also increased (by almost 29%).
At my house during the holidays, there always seems to be something good to eat—whether it’s a tin full of cookies sent from a friend or leftover holiday goodies. Boredom eating is common with so many snacks readily available and tempting us! Here are some ways to avoid eating when you’re not hungry.
Put it on a plate. If you didn’t eat enough at meal time, you could end up snacking in between meals and eating even more than you would if you had satisfied your hunger at the table. By putting your snack on a plate, you see exactly how much you’re eating and avoid mindlessly munching.
Drink more water. People often do not drink the daily recommended amount of water. Your body sometimes misunderstands the thirst signal, and it’s misinterpreted as a hunger signal. Before you chow down, drink a tall glass of water or a mug of green tea and wait to see if you’re still hungry afterward.
Get moving! If you’re eating because you’re bored, get up and take a walk for ten minutes. You’ll direct your attention to another activity and get a little exercise in, too!
Call a friend. This time of year is perfect for catching up with long-lost friends, so get your mouth moving by talking on the phone instead of eating. By the time your conversation is over, you’ll be thinking about how great it was to talk to an old friend as opposed to thinking about food.
Do something with your hands. Whether you paint your nails, work on a do-it-yourself project, or scrub a floor, working with your hands keeps them out of snack tins! If you paint your nails or clean, you won’t want your hands near your mouth anytime soon anyway.
Organize. Similar to the previous tip, organizing keeps your mind and your hands busy and it’s productive. Whether you take on that “junk drawer” in the kitchen or just clean out your wallet, you’ll feel like you’ve accomplished something and won’t remember that you wanted a snack!
Chew gum. If you’re craving something sweet but know you just want a snack, pop a piece of gum in your mouth. Whether it’s fruity or minty, your craving for sweets should be satisfied and your mouth will be busy! The flavor from gum tends to last after chewing, so it can hold off the munchies for a while!
Controlling the urge to snack out of boredom or because of tempting treats is important for both future and past cosmetic surgery patients. It’s especially important for body contouring (liposuction) and body lift patients to be of a relatively healthy weight before surgery as weight fluctuation can drastically impact your results. For those who have already undergone a procedure, healthy eating and exercise are important aspects of maintaining your plastic surgery results.
While the holiday season wouldn’t be the same without a little indulgence, it’s important to get back on track with the overall steps toward a healthy lifestyle! For more information on health and wellness news, check out our Mind the Body blog series. To schedule a consultation, contact us, and make sure to connect with us on Facebook and Twitter for the latest plastic surgery news and updates.
Mind the Body: Feeling Good Inside and Out with Plastic Surgery and a Healthy Lifestyle
As a plastic surgeon, I strive to promote healthy living. I recently read an interesting article released by the American Society of Aesthetic Plastic Surgeons that discussed a book by anti-aging expert Jane Baskin. Her book detailed the aging process and the aged appearance that naturally accompanies today’s extended lifespan. Baskin was quoted saying, “Eating healthy and exercising can keep us going on the inside, so what’s wrong with making use of the medical technology available to make the outside match the inside?” She went on to say, “There is a vast gulf between feeling good and feeling good about ourselves, and that’s where cosmetic surgery can help us fill in the gaps.”
Have you ever tried a new diet or workout program, and although you could feel a difference, you never actually saw results? It’s safe to say most people have experienced something similar. Although the article mainly focuses on facial plastic surgery to combat signs of aging (i.e.- facelifts and cosmetic injectables), Baskin’s words apply to much more than the face. Plastic surgery should never substitute for a healthy diet and exercise routine, but it can serve as a tool to help patients achieve the goals they are unable to reach through diet and exercise.
Take post bariatric surgery (post weight loss surgery) patients as an example. By losing such a large amount of weight so quickly, these patients are left with excess sagging skin. Although they feel great without the extra weight, many post bariatric patients seek cosmetic surgery to “help the outside match the inside.” During a body lift procedure, I remove excess skin, lift and tighten the underlying muscles, and reposition the remaining tissues to produce a more balanced, tighter look. Read more
Mind the Body: Exercise Best for the Breasts after Cancer Treatment and Breast Reconstruction
Breast cancer is a frightening phrase that millions of women unfortunately hear from their doctor every year. Given the energy zapping side effect of breast cancer’s treatment, the thought of returning to a regular exercise routine following cancer treatment and breast reconstruction surgery is daunting to many breast cancer survivors. However, according to statements recently released from the American College of Sports Medicine, returning to regular exercise is imperative to ensure that cancer patients restore healthy bone density and limit the likelihood of breast cancer reoccurring.
As we’ve discussed before in a previous blog, obese patients are more likely to develop breast cancer than those who maintain a healthy body mass index. According to comments released by the American College of Sports Medicine, the same is true for cancer reoccurrence. Josie Gardiner, one of the college’s representatives, and breast cancer survivor herself, stated in a press release, “Survivors are half as likely to have the cancer return if they keep their body mass index (BMI) below 25.” Read more
Size Matters: Report Suggests Large Breakfasts May Be Counter Productive to Weight Management and Weight Loss
Cosmetic surgery procedures of the body are designed to enhance one’s overall body esthetic: balancing the proportion of features by enhancing or reducing the breast, hips, and buttocks (to name a few). Just like the size of a breast implant must be proportional to the size of the individual receiving them, the size of your breakfast must be proportional to the amount of additional calories you plan to consume during the course of the day.
Although it may seem like a no brainer to not eat more calories than you expend in order to maintain a healthy body weight, managing a healthy diet can be complicated with all the “advice” out there. There has been much debate over breakfast and weight loss. Many nutritionists explain that eating a big breakfast is best when trying to lose weight because it “jump starts” the body’s metabolism for the day and encourages you to eat smaller meals for lunch and dinner. German researchers of Munich’s Else-Kröner-Fresenius Center of Nutritional Medicine have determined, however, that eating a large meal in the morning is counterproductive to weight loss if dieters don’t make calorie accommodations during their meals for the rest of the day.
The German study, published in the latest issue of Nutrition Journal, analyzed the eating logs of 380 people whose body weight was classified as “normal” to “obese”. The researchers concluded that the study’s participants ate the same amount of food for the remainder of the day regardless of the size of their breakfasts. Balance is essential to a healthy diet. This study does not suggest skipping breakfast; it suggests the importance of being cognizant of caloric intake. If you’re trying to lose weight and you start the morning with a large breakfast, consider those calories as you eat throughout the day, and don’t eat more than you’ll burn off. Dr. Namnoum reminds cosmetic surgery patients that diet is important not only when you’re trying to lose weight, but also when you’re trying to heal from cosmetic or reconstructive surgery.
To learn more useful information about healthy healing log on to Dr. Namnoum’s “Mind the Body” blog or visit our website.
The Side Effects of Sleep Deprivation: Can Too Little Sleep Give You Wrinkles?
In our last Mind the Body blog, we discussed the work hard, play hard mentality in diet and exercise, and Dr. Jim Namnoum concluded that balance is necessary for optimal health. A work hard, play hard mentality can encompass more than just exercise and diet. People with this mentality may also push themselves to the limit by not resting enough. As the busy work week comes to a close, do you look forward to a relaxing weekend, or do you gear up and try to fit everything you missed during the week into the weekend?
Most Americans do not know when (or how) to slow down. As our work days get longer, our sleeping hours are shortened. Instead of adjusting our workloads/ methods, most Americans opt instead to chug an energy drink or cup of coffee. Week after week of sleep short, coffee-full days amount to major sleep debt. Not getting enough “good” rest can be detrimental to your health: physically manifesting as brittle hair, dry and dehydrated skin, and increased facial wrinkles. Although Dr. Namnoum can remedy the worn-down look in your face with facial fillers, laser resurfacing, or even a face lift; sleep deprivation can also negatively affect healthy brain function, the body’s ability to recover, immune system function, weight, metabolism, and overall mental and physical health.
According to an article published on Medical News Today’s website, studies show that poor sleep is linked to inflammation, placing people who do not get enough sleep at higher risk for heart problems and stroke. Short term, people who do not get proper amounts of sleep, or even too much sleep, may be at risk for high blood pressure, obesity, diabetes, and higher levels of stress, which eventually leads to heart disease and stroke.
Athletes, or those who exercise regularly, especially need sleep to allow their muscles to recover properly. Plastic surgery patients also need sleep for proper recovery. Whether you’re undergoing breast reconstruction, liposuction, mommy makeover, or any other plastic surgery procedure, the appropriate amount of rest is just as important as other post-operative care instructions. The body has a chance to better repair itself as it sleeps because it’s in an anabolic state: allowing energy to be stored rather than spent. The body produces hormones during sleep, such as the Human Growth Hormone (HGH) that encourage muscle mass production, restore cells, and promote better skin, hair, and bones.
Dr. Namnoum sees patients daily who look older than they actually are due to lack of sleep. While you cannot make up for years of lost sleep, you can start forming healthy sleep patterns and making sleep a priority. You can also minimize the evidence of your past sleep debt with facial rejuvenation procedures like faceliftsurgery, dermal injections, or dermal planning. Depending on the extent of wrinkling and the skin’s elasticity, patients may opt for a face lift, an eyelid lift (blepharoplasty), facial fillers (Juvéderm®, Restylane®, and Perlane®) or cosmetic injectables (such as Botox®). For individuals with a smaller sleep debt, chemical peels and laser resurfacing may be effective tools to revitalize tired skin.
To learn more about cosmetic surgery, visit Dr. Namnoum’s website and continue reading his blog for more plastic surgery news and tips on minding your body.
Work Hard, Play Hard Mentality Hard on the Body
Have you ever had that extra piece of pie knowing you were going to the gym later? We constantly let ourselves incorporate unhealthy foods in our diets with the promise that we will work it off later. Defined by an individual who exercises excessively so that they can eat as they please, a “work hard/ play hard” mentality can actually be detrimental to your overall health. Dr. James Namnoum, board certified plastic and reconstructive surgeon, suggests that balance is much more beneficial than this skewed outlook for optimal health.
Dr. Namnoum believes in hard work, but does not support cosmetic procedures to allow unhealthy habits. For instance, Dr. Namnoum’s liposuction, tummy tuck (abdominoplasty) and breast lift patients are those who have struggled to loose fat and excess skin despite their best exercise and diet efforts. Liposuction risks increase as the amount of fat the surgeon removes increases, and is therefore best suited for patients closest to a healthy body weights. Additionally, Dr. Namnoum performs body lift surgeries on his post-bariatric patients including: lift and/or liposuction of the arms, legs, back, buttocks, tummy, hips, and thighs. These patients have lost massive amounts of weight, but cannot lose that last bit of fat or the excess skin they’re left with.
Even though people who exercise often may be able to afford a few extra calories, by constantly overworking the body, your metabolism trains itself to hold onto more fat in anticipation of activity. This explains why even fit people sometimes require liposuction or cellulite treatment. If you can identify with the cycle, it may be time to reevaluate your balance of diet and exercise.
Vitality starts from the inside, and while a cosmetic surgeon can help you look great on the outside, it’s up to you to maintain your health. Looking good means very little if you don’t feel well; investing in your wellbeing is important. An added incentive, healthy eating habits can also contribute to shortened cosmetic surgery recovery time.
For more information on cosmetic and reconstructive surgery visit Dr. Namnoum’s website and continue reading his blog for more plastic surgery news and tips for minding the body.
Green Tea Super Food Helps with Healing and Long Term Health
We’ve all had those days when a warm drink and a cozy blanket seem to be the only antidote for whatever stress we’re encountering. You might have thought it really was just psychological, but those warm cups of tea could actually be helping you feel better and maintain your good health! Research is compounding to support the healing properties of green tea for breast cancer and breast reconstruction patients.
The American Cancer Society’s Strategic Director of Nutritional Epidemiology, Marji McCullough, recently cited a Japanese study in a WebMD feature article. The study consisted of 500 Japanese breast cancer patients who had Stage I or Stage II versions of the disease. The women who drank green tea regularly before and after their breast surgeries had a lower reoccurrence of the cancer than those who didn’t. While the study’s results did not stipulate, researches have come to the consensus that two cups of green tea should be consumed daily to yield health benefits.
Similar to the healing abilities presented by the vitamins in fresh fruits, most researchers site the super food’s antioxidants as their most helpful component. Catechins, the antioxidant specific to green tea, targets and eliminates free radicals within the body that can lead to the development of cancer and vascular narrowing if allowed to build-up.
Dr. Jim Namnoum reminds his Atlanta cosmetic and reconstructive surgery patients that an antioxidant-rich diet is only one of the many things you can do to facilitate healing after surgery. As we’ve described before, meditative exercise is another great tool to help lower stress and aid in recovery. So go, sit down with that steaming mug (or two) of green tea, meditate, and focus on your health!
To learn about more ways to help heal after surgery read the Mind The Body portion of Dr. Namnoum’s blog or visit his website regularly.
Improving Plastic Surgery Results with Tai Chi
Cosmetic surgery is all about looking and feeling great, which is why cosmetic surgeons recognize the importance of their patients’ overall health and wellness. Dr. Namnoum’s last “Mind the Body” blog discussed the important roles diet and exercise play in helping the body heal. Tai Chi is a great way to incorporate exercise and stretching into your healing routine.
Tai Chi originated in China as a martial art, but it is not the typical martial art we think about. Tai Chi is designed for relaxation, balance, and health. Tai Chi is said to mean the supreme force, and stems from the Chinese concept of yin-yang: the belief that there is a dynamic duality to all things. It is now practiced as stretching movements combined with meditation- similar to active yoga.
Tai Chi is overall a great workout with its ability to promote balance, control, flexibility, and cardiovascular fitness. Studies show that Tai Chi may help alleviate the symptoms of some medical illnesses such as improving blood pressure. Tai Chi is a calming exercise that helps you clear your mind; and a calm mind equals a calm body. Most American lead stressful lives: constantly running around with few breaks (mental or physical.) Tai Chi helps clear the head. After a busy, stress-filled day at work, or even during your lunch break, we recommend taking an active break with Tai Chi.
Both Tai Chi and cosmetic surgery are used to improve the body. Tai Chi is a great way to further improve the results of cosmetic surgery while also improving your overall mental well-being. Stretching exercises elongate the muscles, giving you a toned look. As with any other work out plan, please contact your doctor before beginning a new work out program.
For more information on health and wellness and cosmetic surgery news, keep reading Dr. Namnoum’s blog.
