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Vitamin D Reduces Breast Cancer Risk

A connection between vitamin D level and the risk of developing breast cancer has been implicated for a long time, but its clinical relevance had not yet been proven. Sascha Abbas and colleagues from the working group headed by Dr. Jenny Chang-Claude at the German Cancer Research Center (Deutsches Krebsforschungszentrum, DKFZ), collaborating with researchers of the University Hospitals in Hamburg-Eppendorf, have now obtained clear results: While previous studies had concentrated chiefly on nutritional vitamin D, the researchers have now investigated the complete vitamin D status. To this end, they studied 25-hydroxyvitamin D (25(OH)D) as a marker for both endogenous vitamin D and vitamin D from food intake.

The result of the study involving 1,394 breast cancer patients and an equal number of healthy women after menopause was surprisingly clear: Women with a very low blood level of 25(OH)D have a considerably increased breast cancer risk. The effect was found to be strongest in women who were not taking hormones for relief of menopausal symptoms. However, the authors note that, in this retrospective study, diagnosis-related factors such as chemotherapy or lack of sunlight after prolonged hospital stays might have contributed to low vitamin levels of breast cancer patients.

In addition, the investigators focused on the vitamin D receptor. The gene of this receptor is found in several variants known as polymorphisms. The research team of the DKFZ and Eppendorf Hospitals investigated the effect of four of these polymorphisms on the risk of developing breast cancer. They found out that carriers of the Taql polymorphism have a slightly increased risk of breast tumors that carry receptors for the female sex hormone estrogen on their surface. No effects on the overall breast cancer risk were found. A possible explanation offered by the authors is that vitamin D can exert its cancer-preventing effect by counteracting the growth-promoting effect of estrogens.

Besides its cancer-preventing influence with effects on cell growth, cell differentiation and programmed cell death (apoptosis), vitamin D regulates, above all, the calcium metabolism in our body. Foods that are particularly rich in vitamin D include seafish (cod liver oil), eggs and dairy products. However, the largest portion of vitamin D is produced by our own body with the aid of sunlight. Vitamin D Reduces Breast Cancer Risk.

How to Avoid Shoulder Injuries at the Gym

Most people never think about their shoulders — until, of course, they start to hurt. But the shoulder joint is a wonder, allowing you to push, pull, lift and twist your arms in every direction. "The shoulder actually comprises three major joints," says Kevin Plancher, MD, a leading sports orthopaedist in the New York metropolitan area. "When people talk about the shoulder, they're usually talking about the glenohumeral joint, which links the upper arm to the body, or the rotator cuff, which is the group of muscles that surrounds the shoulder." All of these components work together to make the shoulder the most flexible joint in the body.

Unfortunately, all that mobility has a price, and shoulder injuries are one of the most common problems among athletes of all levels - professionals as well as weekend warriors. The biggest problem for most of us is overuse injuries, the kind that come from a repetitive motion, in fact common for most regulars in the gym. While an elite athlete will recognize an injury and get treatment for it right away, most non professional athletes will happily ignore symptoms. "People either don't know that something is wrong, or they take a lot of Advil and keep doing what they're doing until the pain becomes unbearable," Dr. Plancher says.

Shoulders are uniquely vulnerable to overuse injuries because of their structure. "Because this joint allows the arm to rotate in a circle, the shoulder is inherently unstable," Dr. Plancher explains. "If you think of the hip joint as a ball in a socket, you should picture the shoulder as a golf ball (humeral head) sitting on a shallow tee (glenoid on socket)." The shoulder relies on the surrounding muscles, connective tissue and ligaments to function to be stable.

Here are 6 ways to keep your shoulders safe — and strong — at the gym:

  • Act your age. The majority of shoulder woes are the result of the simple passage of time. You could get away with abusing your shoulders early on in life. "People say, 'I've always done things this way, so why does it hurt now?'" Dr. Plancher says, first exercises should be modified because the shoulder may be affected by early arthritis and muscles and tendons are now relied upon more to perform certain motions. "If you repeat a motion that puts too much strain on your shoulder joint or forces the muscles will work in a misaligned way, and it will eventually catch up with you," Dr. Plancher says.

  • "Therefore high repetitions with low weights is always advisable," Dr. Plancher adds. Concentrate on muscle groups, not individual muscles. "People hurt themselves when they put too much emphasis on one muscle — getting huge biceps or lats, for example," Dr. Plancher says. Instead, target more of your arms or shoulders with moves like the chest press or back row. "The best exercises work several muscles at once," Dr. Plancher says. "They're better for your body and actually give you better results, too, because you're building functional strength."

  • Hire a pro. "If you go to any gym, you'll see people with poor form," Dr. Plancher says. "But they'll all tell you that they know what they're doing." Get specific work out regimes from your doctor and take a few lessons with a certified trainer. "You want to be sure that everything is in proper alignment, or you could hurt yourself." Remember to never lock out or lock in but rather work in the mid range to create an eccentric contracture. Improper technique is probably the biggest cause of shoulder injuries in gym-goers, he says.

  • Warm up — and build up. Be sure to warm up for a few minutes before you start exercising, Dr. Plancher says. Don't use weights that are too heavy, even if you're in good shape. Overdoing it — lifting too much, too often — is the other big culprit in shoulder injuries at the gym. If you're new to weight training, start with weights that you can lift for 8 to 12 reps and 3 sets. When that gets easy, increase the load by 2 percent (and no more than 10 percent), Dr. Plancher says. Train with weights no more than three days a week at the beginning. Alternate with aerobic exercises.

  • Think "flexibility," not just "strength." "The shoulders go through the largest range of motion of any joint in the body, so if you are not flexible, you could be in trouble," Dr. Plancher says. Be sure to incorporate stretching and range of motion exercises into your routine, especially before and after you work out.

  • Keep your hands where you can see 'em. Skip the behind-your-head moves, such as the lat pull-down, which can put enormous strain on your shoulders. When doing bench presses or flys, don't let your hands drop below your shoulders (that's overextension, and it can cause injury). Substitute an incline press for a military press to avoid shoulder impingement. If you're using cardio machines like the elliptical trainer or stair-stepper, keep your hands resting lightly on the handrails — not at your sides, elbows locked, supporting all your weight with a death- grip on the rails. "Here's the rule," says Dr. Plancher. "If you need to hang on for dear life, your setting is too high. And you're probably hurting your shoulders in the process."

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