Women Like You

The information in this episode is a game-changer.

The benefits of exercise for your physical and mental well-being are widely known, but did you know regular exercise can also reduce your risk of cancer?

A recent study from Tel Aviv University has produced results that are so astounding, they made the front page of the November issue of the journal Cancer Research. (In science terms it’s like getting the front page of the September issue of Vogue).

The study found that aerobic exercise can reduce the risk of metastatic cancer by a whopping 72%.

On this episode, Sarah explains the role of exercise both in cancer prevention and the management of cancer. 

Contact us: [email protected]

An Exercise-Induced Metabolic Shield in Distant Organs Blocks Cancer Progression and Metastatic Dissemination https://aacrjournals.org/cancerres/article/82/22/4164/710131/An-Exercise-Induced-Metabolic-Shield-in-Distant

Exercise is proven to aid cancer treatments, so why don't patients have subsidised access to rehab? https://www.abc.net.au/news/2020-11-11/study-shows-exercise-helps-cancer-treatments/12867650 

References:

https://reader.elsevier.com/reader/sd/pii/S1550413117305673?token=A7DBF43852CEB793F5F668569976F7D57DCFC7C3388C07BA68F6D77851B5FB7D9D202CF646CBEDC5C6CB37635FE9797D&originRegion=us-east-1&originCreation=20221207203721

https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet 

Keimling M, Behrens G, Schmid D, Jochem C, Leitzmann MF. The association between physical activity and bladder cancer: systematic review and meta-analysis. British Journal of Cancer 2014; 110(7):1862-1870. [PubMed Abstract]

Moore SC, Lee IM, Weiderpass E, et al. Association of leisure-time physical activity with risk of 26 types of cancer in 1.44 million adults. JAMA Internal Medicine 2016; 176(6):816-825. [PubMed Abstract]

Pizot C, Boniol M, Mullie P, et al. Physical activity, hormone replacement therapy and breast cancer risk: A meta-analysis of prospective studies. European Journal of Cancer 2016; 52:138-154. [PubMed Abstract]

Hardefeldt PJ, Penninkilampi R, Edirimanne S, Eslick GD. Physical activity and weight loss reduce the risk of breast cancer: A meta-analysis of 139 prospective and retrospective studies. Clinical Breast Cancer 2018; 18(4):e601-e612. [PubMed Abstract]

Eliassen AH, Hankinson SE, Rosner B, Holmes MD, Willett WC. Physical activity and risk of breast cancer among postmenopausal women. Archives of Internal Medicine 2010; 170(19):1758-1764. [PubMed Abstract]

Fournier A, Dos Santos G, Guillas G, et al. Recent recreational physical activity and breast cancer risk in postmenopausal women in the E3N cohort. Cancer Epidemiology, Biomarkers & Prevention 2014; 23(9):1893-1902. [PubMed Abstract]

Liu L, Shi Y, Li T, et al. Leisure time physical activity and cancer risk: evaluation of the WHO's recommendation based on 126 high-quality epidemiological studies. British Journal of Sports Medicine 2016; 50(6):372-378. [PubMed Abstract]

Schmid D, Behrens G, Keimling M, et al. A systematic review and meta-analysis of physical activity and endometrial cancer risk. European Journal of Epidemiology 2015; 30(5):397-412. [PubMed Abstract]

Du M, Kraft P, Eliassen AH, et al. Physical activity and risk of endometrial adenocarcinoma in the Nurses' Health Study. International Journal of Cancer 2014; 134(11):2707-2716. [PubMed Abstract]

Friedenreich C, Cust A, Lahmann PH, et al. Physical activity and risk of endometrial cancer: The European prospective investigation into cancer and nutrition. International Journal of Cancer 2007; 121(2):347-355. [PubMed Abstract]

Borch KB, Weiderpass E, Braaten T, et al. Physical activity and risk of endometrial cancer in the Norwegian Women and Cancer (NOWAC) study. International Journal of Cancer 2017; 140(8):1809-1818. [PubMed Abstract]

Behrens G, Jochem C, Keimling M, et al. The association between physical activity and gastroesophageal cancer: systematic review and meta-analysis. European Journal of Epidemiology 2014; 29(3):151-170. [PubMed Abstract]

Behrens G, Leitzmann MF. The association between physical activity and renal cancer: systematic review and meta-analysis. British Journal of Cancer 2013; 108(4):798-811. [PubMed Abstract]

Psaltopoulou T, Ntanasis-Stathopoulos I, Tzanninis IG, et al. Physical activity and gastric cancer risk: A systematic review and meta-analysis. Clinical Journal of Sports Medicine 2016; 26(6):445-464. [PubMed Abstract]

https://english.tau.ac.il/exercise_defeats_cancer_2022 

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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.

See omnystudio.com/listener for privacy information.

Have you heard about “shredding”?

It’s a fitness buzz term used to describe dieting and exercising to extreme levels in order to drop body fat quickly. 

The “summer shred” is all about getting your beach bod ready for the warmer months.

If you ask us, “shredding” for any season is a big no-no, and it turns out a lot of Australians might agree.

On this episode, Gab and Sarah explain why more Aussies are apparently ditching this intense approach to exercise.

Contact us: [email protected]

Brooke McAlary “Care” https://www.slowyourhome.com/care 

When can you exercise after COVID-19? https://omny.fm/shows/women-like-you/when-can-you-exercise-after-covid-19

‘Summer shred’ fitness trend is actually and urban myth, according to new research https://coach.nine.com.au/fitness/summer-shred-fitness-trend-is-actually-an-urban-myth/5c56ca50-c3d3-4d37-8de7-8fc58bd2d27a 

Why you shouldn’t exercise on holidays https://omny.fm/shows/women-like-you/why-you-shouldn-t-exercise-on-holidays 

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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.

See omnystudio.com/listener for privacy information.

You’ve heard about push-ups, right? Done against a wall or with your knees on the ground, or if you’re super hardcore, a full push-up in the plank position.

But have you heard about ‘soleus push-ups’?

There’s some new and really exciting research from the University of Houston about a new type of push-up involving only your lower leg that you can do while sitting down.

On this episode, Gab and Sarah explain what the soleus push-up is, and how it can lead to better metabolic health.

Contact us: [email protected]

Discovery unlocks potential of ‘special’ muscle https://www.youtube.com/watch?v=yaK6TThRMdE 

‘Soleus pushup’ fuels metabolism for hours while sitting https://stories.uh.edu/2022-soleus-pushup/index.html 

A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9404652/ 

Does gardening count as exercise? https://omny.fm/shows/women-like-you/does-gardening-count-as-exercise 

Are you at risk of type 2 diabetes? https://omny.fm/shows/women-like-you/are-you-at-risk-of-type-2-diabetes 

WLY newsletter subscription 

The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.

See omnystudio.com/listener for privacy information.

When was the last time you had a skin check-up at your doctor or dermatologist?

Australia has one of the highest rates of skin cancer in the world - two to three times the rates in Canada, the U.S. and the UK.

Current data shows that two in three Australians will be diagnosed with skin cancer by the age of 70, and the majority of skin cancers are caused by exposure to the sun.

So when you’re exercising outdoors, it’s so important to think about things like sunscreen, hats, and appropriate clothing. 

On this episode, Gab and Sarah look at the different types of skin cancers, who is most at risk, and some practical tips for how to give yourself the best possible sun protection.

Contact us: [email protected]

Multiple Sunscreens Recall - Low levels of Benzene detected

https://www.tga.gov.au/news/product-recalls/multiple-sunscreens-recall-low-levels-benzene-detected 

Ultra Violette Queen Screen Sunscreen SPF50+ Luminising Serum https://ultraviolette.com.au/products/queen-screen-spf50?gclid=CjwKCAiA68ebBhB-EiwALVC-NqC6CwGAPXjeTgUk48LOvOdAXhNh9sOoqZgeutcS7oZiFt4oAoZ8oxoC4YMQAvD_BwE 

Invisible Zinc Sport Mineral Sport Mineral Sunscreen SPF50+ https://invisiblezinc.com.au/product/invisible-zinc-sport-mineral-sunscreen-spf-50-cream-100ml/ 

Cancer Council: About Sunscreen https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/about-sunscreen 

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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.

See omnystudio.com/listener for privacy information.

Another week, another fitness trend doing the rounds online.

So what is “The Joy Workout”?

Is it just another fluffy exercise fad or is there actually some solid science behind it?

On this episode, Gab and Sarah look at the 8-minute workout that claims to “improve your mood”.

Contact us: [email protected]

Adam Grant ‘Originals: how non-conformists change the world’ https://adamgrant.net/book/originals/

Adam Grant ‘Think Again’ https://adamgrant.net/book/think-again/

Adam Grant on ‘Recency Bias’ https://www.instagram.com/p/CkL3GaIJdAT/?igshid=YmMyMTA2M2Y=

New York Times: ‘The Joy Workout: Six research-backed moves to improve your mood’ https://www.nytimes.com/2022/05/24/well/move/joy-workout-exercises-happiness.html 

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The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.

See omnystudio.com/listener for privacy information.

We’ve always been told not to exercise after a big meal and that you need to wait 2-3 hours before doing a workout. 

But what if we told you that there’s really good evidence to support going for a short walk straight after you eat?

On this episode, Gab and Sarah explain why walking, doing household chores, or even just standing up after you eat can help moderate your blood sugar levels.

Contact us: [email protected]

New York Times: Just 2 Minutes of Walking After a Meal Is Surprisingly Good for You https://www.nytimes.com/2022/08/04/well/move/walking-after-eating-blood-sugar.html 

WLY newsletter subscription 

The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.

See omnystudio.com/listener for privacy information.

Ah pooping. We all do it.

Sometimes we’re regular as clockwork, other times we’re uncomfortably bunged up.

So, what role does exercise play when it comes to a healthy digestive system?

On this episode, Gab and Sarah tackle the unglamorous but very important topic of digestion and how exercise can help you poop.

Contact us: [email protected]

Bristol stool chart https://staging.continence.org.au/sites/default/files/2021-08/Bristol_Stool_Chart_PDF-compressed.pdf 

How exercise affects your digestion https://www.manhattangastroenterology.com/exercise-affects-digestion/ 

WLY newsletter subscription 

The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.

See omnystudio.com/listener for privacy information.

Have you ever experienced ‘cankles’?

It’s that delightful sensation when your lower leg swells up and your calf blends with your ankles. 

Gab is deep into the second trimester of pregnancy and has had her first experience with swollen ankles. 

So, what are cankles? Can you get them whether you’re pregnant or not? And can exercise help to manage them?

On this episode, Sarah explains some of the reasons why you might experience swollen ankles, and when to seek medical advice.

Contact us: [email protected]

Edible Garden Trail https://www.ediblegardentrail.com/

Pelvic Floor specialist Angela James https://omny.fm/shows/women-like-you/things-a-pelvic-floor-specialist-wants-you-to-kn-1

Nike maternity activewear range https://www.nike.com/au/w/womens-maternity-clothing-5e1x6z6ymx6zfl9s

Sports Bras Direct Cake Maternity Zest Flexi Wire maternity sports bra https://www.sportsbrasdirect.com.au/product/cake-maternity-zest-flexi-wire-sports-bra/

Are you drinking enough water? https://omny.fm/shows/women-like-you/are-you-drinking-enough-water 

WLY newsletter subscription 

The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.

See omnystudio.com/listener for privacy information.

Did you know physical inactivity can lead to dementia? 

Dementia can happen to anybody, but the risk increases with age. It can also depend on a combination of age, genes, health and lifestyle.

So can exercise provide any protection?

On this episode, Gab and Sarah look at what dementia is, the main risk factors for developing dementia, and some promising research about the positive effects of exercise on long term cognitive health.

Contact us: [email protected]

Step on it! Walking is good for health but walking faster is even better, study finds https://www.theguardian.com/australia-news/2022/sep/13/step-on-it-walking-is-good-for-health-but-walking-faster-is-even-better-study-finds 

What types of exercise reduce dementia risk? https://www.nytimes.com/2022/08/15/well/move/exercise-dementia-risk.html 

WLY newsletter subscription 

The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.

See omnystudio.com/listener for privacy information.

Did you know walking 10,000 steps a day can lower your risk of dementia by 50%?

It can also lower your risk of cardiovascular disease and cancer by 30 to 40%, and if you walk faster, the better the benefits.

On this episode, Gab takes you on a quick and easy 22 minute guided walk. Grab your sneakers and get into something comfy because you’re about to hit the pavement for a walk!

Contact us: [email protected]

AIATSIS Map of Indigenous Australia https://aiatsis.gov.au/explore/map-indigenous-australia 

Step on it! Walking is good for health but walking faster is even better, study finds https://www.theguardian.com/australia-news/2022/sep/13/step-on-it-walking-is-good-for-health-but-walking-faster-is-even-better-study-finds 

WLY newsletter subscription 

The Women Like You podcast is recorded on the lands of the Gadigal, Dharug and Gundungurra people. We pay our respects to elders past, present and emerging. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the land where we live, work, and exercise.

See omnystudio.com/listener for privacy information.