Women's Safety Information

Traditionally, women have been advised against lifting weights and performing repetitive arm movements in order to prevent lymphedema, a possible side effect of breast cancer treatments. According to a recent study, however, strength training exercises can actually reduce the risk of developing this unwelcome complication, improve symptoms if they develop, and prepare women to return to their normal day-to-day activities.

Lymphedema is a symptom of trauma to the system, which may become impaired if lymph nodes are damaged by radiation or surgically removed. When lymph cannot drain out of the arm, the build-up of fluid can cause swelling, tightness and heaviness in the limb resulting in a loss of arm function. The new study shows that weight lifting can actually improve this condition.

The study, published in the New England Journal of Medicine in August 2009, found that weight lifters had fewer problems because they had better muscle tone and endurance. A program of progressive weight lifting exercises gradually increased the capacity of the affected arm in a controlled setting, making it less likely that ordinary activities that require upper body strength would overstress the impaired lymph system.

In the study, the women worked out twice a week for one year. Fitness professionals established the proper starting weight for each participant based on her current level of strength and added more weight gradually every two weeks, provided there was no change in her symptoms. All of the women wore a compression sleeve around the limb at risk and were monitored periodically by a lymphedema specialist.

The upper-body exercises included the seated row, chest press, lateral or front raises, biceps curls and triceps push-downs. Each exercise was performed for three sets of ten repetitions. No upper limit was set on the amount of weight a woman could lift.

In addition to the upper body exercises, the women in the study also did a cardiovascular warm up, stretching, and abdominal, back and lower body exercises. Stretches should focus on the chest and shoulders, since tightness in the pectoral area and decreased shoulder mobility can both interfere with normal lymph drainage. It is important to restore full range of motion in these areas before starting to strengthen them.

Not surprisingly, at the end of a year the women in the exercise group showed an increase in strength over the control group. More surprisingly, in that time only nine exercisers had a flare up as opposed to nineteen non-exercisers. Furthermore, the weight-lifters experienced fewer and less severe symptoms. Some of the additional stated benefits were improvements in mobility, balance and coordination.

Safety Guidelines for Strength Training:

1) Always check with your doctor before becoming much more physically active than you are now.

2) If you have lymphedema, talk with your doctor to make sure that your lymphedema is stable (i.e. you haven’t had new problems in the last three months).

3) Wear a custom-fitted compression sleeve while exercising.

4) Consult with a certified exercise professional regarding proper weight lifting techniques.

5) Start with light weights and progress gradually. Stop if you have pain, increased swelling or discomfort.

6) Do not increase the weight and number of repetitions at the same time.

7) Be consistent in your workouts to allow the lymph system to adapt. If you take a break
from strength training, start back with lighter weights to give the lymph system time to re-adjust.

In the event of a flare up, have an evaluation by a lymphedema specialist and wait until the flare subsides before resuming lifting.

Of course, this information should not take the place of guidance from your own physician or other medical professional.

By: Joan Pagano

About the Author:

Many scientific studies have proven beyond a shadow of a doubt that using condoms reduces the risks of pregnancy and disease. However, what about the advantages of female condoms versus traditional male design?

Clearly, a woman has a safety advantage when she has more control over disease prevention and pregnancy prevention during sex. Being prepared with a female condom provides far more control over how and when it will be used than relying on the guy to remember to supply and properly use protection. With greater control in the hands of the woman, safety is increased at least two ways.

One, the mere fact that she has a female condom and intends to use it communicates clearly to her man that she is smart and expects only the best for herself. Second, by taking control of the condom, a woman can make sure her man doesn’t put her at risk by improperly using his own old-fashioned rubber.

A female condom can offer both partners more pleasure than the old-fashioned male protection. By knowing she is prepared and safe, the woman can relax and enjoy things as they take their natural progression. Many men report that they prefer for their partner to use the female sheath because to them it feels more natural. They also can forget about worrying about whether their own protection stays in place, and instead just go with the flow.

In a study published in 2006 by the respected “New England Journal of Medicine,” researchers discovered that condom use by newly sexually active young women decreases infection with the cancer-causing human papilloma virus by a very substantial percentage. When condoms were used in 100% of sexual encounters, in this small study there were no cases of abnormal pap smears or other signs of virus infection. Other diseases such as HIV, chlamydia and gonorrhea are also reduced significantly by proper condom use.

By: Rob Lester

About the Author: