2-21-26 Honey + Coffee for Coughs? Putting the 2 Together for a Positive Outome

If you’re a healthy adult dealing with a lingering cough after a cold, a warm honey-coffee mixture is generally low-risk and inexpensive. 

When you’ve got a nagging cough that just won’t quit, you’ll try almost anything. Cough syrup. Drugs. Herbal tea. Steamy showers. Standing in the kitchen at midnight, questioning your life choices.

So, what if a friend says to take honey and coffee – what would you think? Are they crazy?

Well, it turns out there is actually research on mixing the two together for a soothing outcome.

Let me explain. Let’s look at Honey by itself first.

Honey: The Classic Cough Soother

You may have heard this one before: “Take a spoonful of honey.” Turns out, the person might’ve been onto something.

Several studies have looked at honey for cough relief, especially for coughs caused by upper respiratory infections (like colds). Overall, the research shows honey can:

• Reduce how often you cough.
• Reduce how severe the cough feels.
• Help kids (and adults) sleep better at night.

Some reviews even suggest honey works as well as certain over-the-counter cough suppressants.

So…why might it help? There are several possibilities:

• It’s thick and coats the throat, which can calm irritation.
• Its sweetness may trigger nerve pathways that reduce the urge to cough.
• It has mild antioxidant and antimicrobial properties.

Important note: Never give honey to babies under 1 year old.

So, what about just taking honey alone? There’s pretty solid evidence for short-term cough relief.

Now, Why Would Coffee Help?

Coffee contains caffeine, which is chemically similar to theophylline, a medication that can relax airway muscles and is a mild bronchodilator.

Caffeine can slightly improve airway function for a few hours. It’s not a replacement for asthma medication or anything serious, but it does have measurable respiratory effects.

With both remedies taken separately, you may get short-term relief.

So, What Happens When You Combine the Two?

First of all, I’m not talking about having a cup of coffee and adding some honey. The researchers in this one study used 20.8 grams of honey combined with 2.9 grams of instant coffee. They combined the ingredients into a paste that they added to water.

The researchers did this in a randomized controlled trial published in the Primary Care Respiratory Journal

What were the researchers studying?

They looked at adults with a persistent post-infectious cough. The kind that sticks around for weeks after you’ve recovered from a cold.

The study included 97 adults who were divided into three groups:

1. A honey + coffee mixture
2. A steroid medication (prednisolone)
3. A placebo

Participants took their assigned treatment for one week.

The Results

Here’s the surprising part:

The honey + coffee group improved significantly more than both the steroid group and the placebo group. The honey + coffee group had a 93% reduction in their cough’s severity, while the prednisolone group only had a 20% reduction in their cough’s severity.

This is a big deal because steroids are often prescribed for persistent coughs and they have a long list of side effects.

So… Should You Try It?

If it works great and if it doesn’t, you’ll know very quickly that you’re not getting relief.

Or…as my grandmother would say (with an accent) – It can’t hurt!

An Effective Natural Mouthwash – Matcha and Tea Tree Oil

I’ve been using a homemade natural mouthwash that has been blowing me and my dentists’ socks off, and I want to tell you about.

It’s using matcha tea powder and tea tree oil.

Let me tell you what the research is showing, then I’ll share with you my experience, and then I’ll give you the formula!

First of all, people interested in natural oral care are experimenting with plant-based alternatives to commercial rinses. Below is what the science is saying about each ingredient’s benefits and risks.

Why Matcha Might Help Your Mouth

First of all, Matcha is a finely ground green tea harvested from the Camellia sinensis plant. Like green tea, it’s rich in antioxidants and catechins. These are compounds known for antibacterial and anti-inflammatory properties.

Scientific research on matcha mouthwash has shown promising results. Let me give you a couple of examples:

• A 2024 study published in the peer-reviewed journal Microbiology Spectrum found that a mouthwash made from matcha significantly reduced levels of Porphyromonas gingivalis, which is a bacterium strongly linked to gum disease, such as periodontitis. People with periodontal disease who rinsed with matcha mouthwash showed significantly lower levels of these harmful bacteria compared with controls.
• In lab tests, matcha solutions were able to kill almost all P. gingivalis cells within hours, which means that it has real antimicrobial action.

This data indicates that matcha could be a useful natural adjunct to oral hygiene, particularly for supporting gum health alongside brushing and flossing.

Matcha also contains antioxidants, which may strengthen enamel and help protect tissues from oxidative stress.

Tea Tree Oil: Benefits and a Warning

Tea tree oil, derived from the Australian plant Melaleuca alternifolia, is widely touted for its antibacterial, antifungal, and anti-inflammatory effects. Some older studies and clinical trials suggest that mouthwashes containing tea tree oil can help reduce plaque and gingivitis — sometimes comparing favorably with chlorhexidine, a gold-standard oral rinse.

However, there are some issues you need to be aware of:

• Tea tree oil should never be swallowed.
• It can cause irritation or allergic reactions to sensitive oral tissues or skin if used undiluted or in too high a concentration.

While the formula I’m going to be giving you only contains 2 drops of tea tree oil per ½ cup of water, which makes it a mild dilution, you do want to make sure to rinse thoroughly and avoid swallowing.

And remember: this isn’t a replacement for toothpaste, regular flossing, or professional dental care.

So…what has my experience been using this as a mouthwash?

I started using this twice a day, morning and nighttime, about 9 months ago. At night, I’d do what I’ve been doing for years – scrape my tongue, then floss, then use toothpaste, and then rinse with the matcha mouthwash, and finally rinse well with water.

Three months after I began, I had a dental appointment for a cleaning. The hygienist immediately commented about how much better my teeth looked with less plaque buildup.

Then, 6 months after this past Wednesday, I went to my periodontist for a routine cleaning. She took a look at my teeth and commented that she couldn’t see any plaque buildup. She could only see what she described as a very mild film. This meant that in doing the cleaning, she had to go by sound when she was scraping to determine if there was any plaque there.

She also checked around my teeth for pocket depths, and I had mostly 2s, some 3s, and a few 4s. She said my teeth were in great shape.

So…I hadn’t changed my toothpaste during these 9 months. I continued to floss every day and brush 3 times a day. The only difference was the Macha tea formula. My experience is it’s quite powerful (just don’t swallow it and rinse thoroughly).

 So, here’s the formula:

•  ½ cup water heated to about 170 °F (77 °C)
•  ½ tsp matcha powder
•  2 drops of tea tree oil

I’d suggest mixing up a batch and keeping the extra in a jar in the refrigerator. I’ll refill the dropper bottle when it’s empty.

A couple of final things:

·         Always spit, never swallow this mouthwash.

·         If you experience tingling, burning, or irritation, discontinue use.

·         This rinse can be a complement to traditional oral care. It is not a substitute.

·         If you have gum disease or sensitive gums, consult your dentist.first!

When Politics Affects Your Health: Stress, Well-Being & How You Can Respond

I may be stepping into deep water here, and I’m willing to do it because more and more people in the U.S. (and around the World) are noticing that politics isn’t just a topic…it’s now a chronic stressor that affects both your mind and body.

Since my Blurb is called Alternatives for Natural Health, I feel I need to give you options. But first, we need to look at how people are being impacted by the current situation.

National surveys report that a majority of adults see the future of the nation and political conflict as major sources of anxiety and stress. Many people even change their behavior from reducing news intake to trying to avoid political talk altogether just to protect their peace of mind.

This Stress Isn’t Just “Mental”,  It’s Physical, Too

Scientific research is documenting how political stress can resemble other forms of chronic stress:

• A university dissertation found that ongoing political stress predicts worse physical outcomes (like high blood pressure and poor sleep), and greater anxiety and depressive symptoms above and beyond general life stress.
• A recent Emory University study showed that stress tied to political issues was significantly linked to generalized anxiety, depression, and perceived stress, especially for people who feel deeply affected by political decisions in their lives.
• Other research suggests political polarization — the feeling that others’ views are very far from your own — correlates with poorer self-reported physical health and more days of bad health each month.

In other words, politics doesn’t just make people worry; it can trigger bodily stress responses that, if repeated over time, may harm your long-term health.

From a natural health perspective, this unrelenting stress can undermine immune function, disturb digestion, disrupt sleep, and increase inflammation, all of which make it harder to thrive physically and emotionally.

More Than Coping: Healing Through Better Engagement

Most people think of stress management as personal self-care by taking herbs, meditation, exercise, baths, and breathwork. All of these are excellent, and I’ve written about them all. But what if the source of stress is social, ongoing, and tied to how we relate to others?

That’s where a growing network of organizations is stepping in, not to change anyone’s politics, but to improve how we engage with disagreement itself.

Litowitz Center for Enlightened Disagreement

While you may not be aware, I went to Law School at Northwestern, so I want to first write about the work that they are doing to bring the temperature down.

Northwestern has founded the Litowitz Center for Enlightened Disagreement, which focuses on cultivating skills for respectful, constructive interaction across differences. Research shows that simply improving communication, which includes listening deeply, recognizing cognitive biases, and practicing empathy, can reduce emotional tension and promote psychological flexibility.

Their programs help people build these skills through curriculum, outreach, and community events, and importantly, they are focusing on evidence of what actually works instead of hopeful guesswork.

For me, since I focus on well-being, this matters because how we interpret and respond to stress is a key part of reducing our level of stress. When interactions feel safer and more purposeful, the nervous system is less likely to shift into a chronic fight-or-flight mode.

There are Other Organizations Bridging the Divide

Some of the other groups that are involved with changing the situation:

• Braver Angels brings people with different political views together for structured, respectful conversations, reducing hostility and building shared understanding.
• Listen First Project and the National Coalition for Dialogue & Deliberation (NCDD) emphasize listening before debating, a practice aligned with mindful communication and a compassion-based approach to stress.
• Community initiatives like Living Room Conversations create small, facilitated dialogues that help people cultivate curiosity instead of conflict.

The bottom line is that these aren’t “political persuasion” efforts. Instead, they are wellness-oriented approaches to human connection that acknowledge stress is social as well as personal.

Why This Matters for Your Health Journey

From a natural-health point of view, dealing with stress isn’t just about what you do… It’s also about how you relate to the world around you.

Chronic stress contributes to inflammation, digestive disruption, sleep troubles, immune dysregulation, and mood imbalance. The bottom line is it can really affect your health!

So…if politics is a chronic stressor for you (and it increasingly is for many people), then it’s worth exploring both internal strategies, such as mindful breathing, meditation, exercise, and rest.

You also want to explore relationship strategies, such as better communication, empathy practices, and community dialogue.

Please keep in mind that helping people engage with disagreement more skillfully doesn’t require changing beliefs…it’s exploring how we interact. And that alone can help lower your stress, restore calm, and support your well-being.

P.S. Northwestern is making this a required course for all first-year students. Imagine if all schools and universities had this type of approach for their students, how it would change their stress levels!

A New Era for UTIs: What Women Should Know About New Treatments

While this Teplitz Blurb is aimed at women who experience Urinary Tract Infections (UTIS), men need to understand that they can share this info with the women in their lives, and that they will really appreciate it!

Women who have ever had a urinary tract infection, already know how disruptive they can be. They can experience burning, urgency, pain, and the stress of wondering whether it’s going to come back again. For many women, UTIs aren’t a one-off event — they’re a recurring problem that affects the quality of their life.

The good news? After years of very little change, UTI treatments are finally evolving. A new antibiotic, better prevention strategies, and non-antibiotic options are giving women more choices than ever before.

Let’s talk about what’s actually new, and what the research says is working.

A Truly New Antibiotic (Yes, Really)

One of the biggest developments is the approval of a new antibiotic called gepotidacin, marketed under the name Blujepa. This is the first antibiotic in an entirely new class to be approved for uncomplicated UTIs in women in nearly three decades.

Why does that matter? Because most UTI antibiotics that are being used work in very similar ways, and bacteria have actually learned how to resist them.

Gepotidacin works differently. Instead of targeting the usual bacterial pathways, it blocks a mechanism bacteria need to copy their DNA. That means it can kill bacteria that are resistant to many older antibiotics, including some stubborn strains of E. coli, which is the most common cause of UTIs.

In large clinical trials, gepotidacin worked as well as, and in some cases, better than commonly prescribed antibiotics like nitrofurantoin. Many women experienced full symptom relief, and researchers believe this drug may slow the development of antibiotic resistance over time.

For women who’ve cycled through antibiotic after antibiotic with diminishing results, this is a genuinely hopeful development. While I’m not a fan of antibiotics because of their overuse and what they do to our microbiome, this is one exception that I’ll make, plus read on about a reduction in antibiotic use.

Rethinking How Antibiotics Are Being Used

Research is also challenging how we use existing antibiotics. Traditionally, women with recurrent UTIs have often been placed on very low-dose antibiotics for months at a time. While that can help in the short term, it also raises concerns about resistance and long-term side effects.

More recent studies suggest that, for some women, a shorter course of full-dose antibiotics may actually lead to fewer infections down the road compared with prolonged low-dose prophylaxis. It’s a shift toward treating infections more decisively, rather than suppressing them indefinitely.

This doesn’t mean one approach fits everyone, but it does mean clinicians now have better data to individualize care.

Estrogen and UTIs

There’s been growing curiosity around hormones and UTIs, especially as many women notice infections becoming more frequent during perimenopause and menopause.

The evidence is strong about using estrogen, particularly vaginal estrogen, to fight UTIs.

After menopause, lower estrogen levels thin the tissues of the vagina and urethra and change the local microbiome. That creates an environment where harmful bacteria can thrive. Multiple studies have shown that using vaginal estrogen, as a cream, tablet, or ring, can restore healthy tissue, encourage protective lactobacilli, and significantly reduce UTI recurrence.

For postmenopausal women with frequent UTIs, vaginal estrogen is now considered one of the most effective non-antibiotic preventive tools available.

Non-Antibiotic Options That Actually Have Evidence

Another encouraging shift is the growing focus on treatments that don’t rely on antibiotics at all.

One example is methenamine, a urinary antiseptic that turns into a bacteria-killing compound in acidic urine. Unlike antibiotics, it doesn’t drive resistance. Studies show it can work just as well as low-dose antibiotics for preventing recurrent UTIs, without contributing to the bigger resistance problem.

There’s also research around UTI vaccines, particularly one called Uromune. It’s designed to train the immune system to recognize and fight off the most common UTI-causing bacteria. In clinical studies, women who used it experienced fewer infections and longer stretches without symptoms.

Probiotics, especially vaginal formulations, are another area where the science is finally strengthening. Certain strains have been shown to reduce recurrence rates and delay the return of symptoms, particularly in premenopausal women.

As for familiar remedies like D-mannose and cranberries, the picture is more mixed. Cranberry extracts may help prevent bacteria from sticking to the bladder wall, but results vary depending on the product and dose. D-mannose, despite its popularity, hasn’t shown consistent benefit in large, high-quality trials.

What This All Means for Women

The takeaway is hopeful: UTIs are finally being taken seriously as a long-term health issue, not just an inconvenience treated with the same prescriptions over and over again.

So…keep in mind that for women, the best approach needs to be personalized. What works great for one woman may not be right for another. This means working with a knowledgeable and supportive healthcare provider.

And for the first time in a long time, the conversation around UTIs isn’t stuck in the past. And that’s the part that’s very good news.

 

Plants Are Communicating All the Time (Yes, Really)

Plants might not chat over coffee, but make no mistake about it, as you’ll read below, they are constantly sharing information. Scientists are discovering that plants send signals through the air, underground, and even through physical contact. And here’s the cool part: plants actually do better when they grow close together, and humans benefit from these plant conversations too.

So…Let’s dig in (sorry for the “humor”)

Plants Talk Using Scents

One of the main ways plants communicate is by releasing tiny chemical signals into the air, called volatile organic compounds (VOCs). You can think of these as plant “messages.”

When insects attack a plant, it releases VOCs that nearby plants can detect. Those neighbors then start boosting their own defenses before they’re attacked. Basically, plants are warning each other with a message like: Heads up — trouble’s coming.”

Researchers have found this kind of chemical communication happens all the time in forests, gardens, and farms, especially when there’s a mix of different plant species. The more diverse the plant community, the stronger and more useful these chemical conversations become.

Plants Can Sense Vibrations and Sounds

This one surprises a lot of people (including me!). Plants don’t have ears, but they do respond to vibrations.

Recent studies show that plants can:

• React to the buzzing of bees by producing more nectar
• Emit tiny ultrasonic sounds when stressed (like during a drought)
• Trigger responses in insects that “listen in” on these signals

So, while plants aren’t talking like animals, they’re absolutely tuned into what’s happening around them including movement, touch, and vibration.

The Underground Internet: Plants Helping Plants

Below the soil surface is one of the most fascinating systems in nature: mycorrhizal fungal networks, often called the “Wood Wide Web.” 

The largest single organism is a Armillaria ostoyae fungus in Oregon's Malheur National Forest. Get ready for this, It spans over 2,000 acres!

These fungi connect plant roots underground, allowing plants to:

• Share nutrients and water
• Send stress signals
• Support weaker or younger plants

If one plant is struggling, nearby plants can adjust their own behavior through this network. And interestingly, scientists have found that plants growing close enough for their leaves or roots to touch often activate shared stress-response systems, making them tougher overall.

Why Growing Close Together Is Actually a Good Thing

We often assume plants compete with each other, but cooperation is actually a big part of the story.

Plants growing close together benefit because:

• Warnings spread faster when danger shows up
•  Defenses strengthen across the group
•  Ecosystems become more resilient to drought, pests, and climate stress

This is why practices like intercropping, companion planting, and biodiversity-friendly farming often outperform single-crop systems which is how most farms are currently run. This means that plants thrive when they’re part of a community.

So… How Does This Help Us Humans?

Better Farming (With Fewer Chemicals – Hooray!)

By understanding how plants communicate, scientists and farmers are finding new ways to:

• Detect plant stress early
• Reduce pesticide use
• Encourage pollination naturally
• Grow healthier crops using plant signals instead of harsh inputs

Some researchers are even developing technology that can “listen” to plant stress sounds to catch problems before plants visibly suffer.

Health, Well-Being, and Green Spaces

Spending time around plants isn’t just relaxing, it turns out it’s good for you, too! Exposure to plant-rich environments has been linked to:

• Lower stress levels
• Improved mood
• Better focus and mental clarity

Chemicals from plants in the air, along with visual and sensory exposure to greenery, may play a role in why nature feels so restorative.

A New Way to Think About Nature

Once you realize plants are constantly communicating, it changes how you see ecosystems. Destroying biodiversity doesn’t just remove plants, it breaks communication networks that support soil health, pollinators, and climate resilience.

Protecting plant communities means protecting the conversations that keep ecosystems alive and thriving.

It turns out, the world has really been a noisy place and we’re just finally learning how to listen.
So…the plant over there, what did you say? Can you repeat that a little louder?

Vitamin B12 & Folate: Essential Nutrients for Your Health

Happy New Year and let’s start the year with an exploration of 2 vitamins - Vitamin B12 and folate. Both these vitamins are foundational nutrients that support energy production, brain function, red blood cell formation, and heart health. They work together in key metabolic pathways that regulate DNA synthesis and help keep homocysteine, which is a marker linked to cardiovascular and cognitive risk, within a healthy range. When either nutrient is low, the effects can ripple throughout the body.

Let’s look at vitamin B12 first. B12 is essential for maintaining healthy nerves and protecting the myelin sheath that allows efficient nerve signaling. It also supports proper red blood cell formation and cognitive function.

Folate, the natural form of vitamin B9, plays a critical role in cell division, DNA repair, and early neurological development. Together, these nutrients support healthy aging, cardiovascular function, and mental clarity.

Sounds good so far. However, the problem is that deficiencies are quite common, especially for vitamin B12. Absorption of B12 depends on adequate stomach acid and what’s called intrinsic factors, which relate to absorption. Both of these elements decline with age. Certain medications, including acid-suppressing drugs and metformin, also interfere with absorption.

The result is that many people develop B12 deficiency even when their diet appears adequate. Symptoms often develop slowly and may include fatigue, memory problems, numbness or tingling, balance issues, and mood changes. If left untreated, neurological damage can become irreversible.

Folate deficiency is less common due to food fortification but still occurs, particularly in people with poor diets, digestive disorders, or increased needs. Importantly, high intake of folic acid, which is the synthetic form that’s used in fortification, can mask a vitamin B12 deficiency by correcting anemia while allowing nerve damage to progress. This is one reason experts increasingly recommend folate rather than folic acid.

Research continues to highlight the broader health implications of these nutrients. Studies link low B12 and folate levels, along with elevated homocysteine, to increased risk of metabolic syndrome, cardiovascular disease, and cognitive decline. At the same time, research shows that excessive folic acid in people with low B12 may worsen neurological outcomes, underscoring the importance of using the right forms.

Choosing the Right Supplements

Because absorption is a major issue, especially for B12, the supplement you take really matters. The two most beneficial forms are methylcobalamin (M-B12) and adenosylcobalamin (A-B12). M-B12 supports methylation and homocysteine metabolism, while A-B12 is the active form used inside mitochondria for energy production. 

Using both forms provides broader physiological support than cyanocobalamin, the inexpensive synthetic form commonly found in most supplements.

For folate, methylfolate (also labeled as 5-MTHF) is preferred over folic acid. Methylfolate is the bioactive form that the body can use immediately, whereas folic acid must be converted through multiple enzymatic steps. This is a process that is inefficient for many people. Even worse, unmetabolized folic acid can accumulate in the bloodstream and may interfere with immune and neurological function.

The Bottom Line

Vitamin B12 and folate are far more than basic vitamins to prevent anemia. They are central to brain health, energy, cardiovascular function, and healthy aging. Because deficiencies are common and absorption is often impaired, relying on diet alone may not be enough, especially for older adults and those on certain medications. 

Choosing the right supplement forms, A-B12 and M-B12 for vitamin B12, and folate rather than folic acid, can make a real difference in long-term health and vitality.

So…here are some brands for you to consider:

Pure Encapsulations B12 Folate

Life Extension BioActive Folate & Vitamin B12

SFI Health Active B12-Folate (Lozenge)

 

 

The Unique Power of Exercise to Slow and Even Stop Cancer

This will be the last issue of my Blurb in 2025. See you again next year.
Have a Merry X-mas and Happy New Year

Now for the feature: 

Cancer remains one of the world’s most feared diseases, not just because of primary tumors, but because of its ability to spread (metastasize) to other parts of the body. What if a simple, accessible tool like exercise could help slow or even reduce that spread? Recent research suggests it can.

There was an article “Running Away From Cancer,” in the magazine What Doctors Don’t Tell You that points to how regular aerobic exercise appears to “change the whole body so that cancer cannot spread, and the primary tumor also shrinks in size.” Pretty exciting stuff!!!

Let’s look at some of the research that’s out there.

1. Exercise Reduces Cancer Progression and Metastatic Risk

Regular physical activity isn’t merely associated with cancer prevention; it may help slow progression and reduce metastatic potential. A 2025 review in the World Journal of Surgical Oncology found that exercise therapy can inhibit cancer spread, lower overall cancer risk, and improve outcomes for patients — partly by enhancing immune surveillance and altering the tumor microenvironment. 

Another scientific review explains that exercise impacts the metastatic cascade — from reducing tumor cell invasion to improving immune cell function that may clear circulating tumor cells before they establish new tumors elsewhere. 

2. Exercise Alters Immune Function and Tumor Biology

Regular physical activity mobilizes immune cells like natural killer (NK) cells and T-cells, which are critical for fighting cancer. Long-term exercise has been shown to increase immune cell infiltration into tumors, potentially suppressing tumor growth and metastasis. 

In addition, muscles release signaling molecules called myokines during exercise. Laboratory studies have found that myokines can slow cancer cell growth and may even interfere with processes that help cancer spread. 

3. Exercise Improves Survival and Reduces Recurrence

Some of the most compelling evidence comes from large human studies:

• An international randomized trial involving nearly 900 colon cancer survivors showed that those in a structured exercise program had 28% fewer cancer recurrences and 37% fewer deaths over long-term follow-up compared to less active participants. 

• Meta-analyses of multiple studies indicate that patients who are physically active after a cancer diagnosis tend to have significantly better survival outcomes across several cancer types, including breast, colorectal, and prostate cancers. 

Large epidemiological studies also show that higher levels of habitual physical activity before and after diagnosis are linked with decreased progression and lower cancer-specific mortality — suggesting exercise as a powerful, modifiable factor in cancer prognosis. 

4. Exercise Complementing Conventional Treatment

Preclinical evidence indicates that exercise can enhance the efficacy of standard cancer therapies (e.g., chemotherapy or targeted therapies) in animal studies, though clinical confirmation in humans is still emerging. 

This change may be due to changes in blood flow, metabolism, inflammation, and immune function that render tumors more responsive to treatment.

Putting It Into Practice

Experts typically recommend at least 150 minutes of moderate-intensity exercise per week (notice the words are moderate-intensity. It’s not just taking a stroll around the block).

You also need to include resistance training in your exercise program. Oncologists are increasingly viewing tailored exercise programs as part of comprehensive care — not just optional extra credit. 

Conclusion

So…it turns out that exercise is one of the most powerful lifestyle tools we have to slow cancer progression, reduce metastasis risk, and improve survival. Not too shabby an outcome for investing 3 or 4 hours a week into stopping cancer in its tracks!