Well before Valium or Angry Birds, our ancestors probably used basic breathing (remember when your mom told you to count to 10?) to mitigate their stress levels. Yoga is the marriage of healthful breaths and poses, known as asanas, used to harmonize your mind, body and spirit while decreasing stress and promoting a relaxed state.

Medically speaking (Western school of thought, here), yoga is a complementary and alternative therapy used to accompany your medical treatment for colon cancer - not to replace it. According to the National Center for Complementary and Alternative Medicine (NCCAM), the National Health Interview Survey showed almost 38 percent of adults have tried some form of complementary therapy, such as yoga.

The great thing about yoga? You don't need a membership, spandex leotards or even the yoga blocks sold at sporting goods stores to participate. You do need a clear mind, the physical presence to try and a doctor's clearance to start. The bad news? Some of the poses can be quite challenging. Remember, yoga is an exercise - take each pose slowly and do not force it. The point is to relax, breath and find your balance (pun intended).

You can find a yoga class with a focus on cancer survivors or the challenges associated with your treatment, such as the Kripalu Yoga (gentle, low-impact form), or a class on Jnana Yoga, which focuses on meditation and mind clarity. There are many different types of yoga; ask your doctor which form of yoga is right for you.

If you want more information, contact the American Yoga Association for general information about yoga or more about how to choose an instructor.

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_{Image © Christy Thompson/Dreamstime}

Even when we are healthy, going to visit the doctor can be an overwhelming experience. Have you ever left the office with more questions -- or worse yet -- without getting answers to any of the ones you had? If so, you are not alone. Write down your questions or concerns and bring the list to your next doctor's appointment.

The Centers for Disease Control and Prevention (CDC) report that only a fraction of Americans, one-third to be exact, actually ask about and write down their family health history. The health of your family, especially your first-degree relatives (think mother, father, sister, brother, kids), may impact when you begin screening for colon cancer. Before you go to your doctor's appointment consider:

Do we have a family history of colon cancer? Who had it? How old were they when diagnosed? Are they still alive?

Do I have any family members that have been diagnosed with cancer? What kind? How old were they when diagnosed? Are they still alive?

Does anyone in the family have a history of polyps, inflammatory bowel disease, or any other gastrointestinal conditions, such as irritable bowel syndrome?

What are my symptoms (if any)? When did they start? Use words to describe your symptoms accurately, such as intermittent, constant or painful.

Your doctor may decide you should move forward with tests that are used to diagnose colon cancer. He or she may order stool tests, x-rays, computed tomography (CT) scans, magnetic resonance imaging (MRI), colonoscopy (virtual or endoscopic) or simple blood tests. Consider asking:

• What is the test? What does it show?
• How is it performed?
• Where is it performed?
• Is it painful?
• Will I need someone to drive me home?
• Will my insurance cover the cost of the test?
• When can I expect results?

If you are diagnosed with colon cancer, you may become overwhelmed with questions - or have none. Everyone deals with a diagnosis of cancer differently. Some newly diagnosed questions include:

• What stage is the colon cancer?
• What does the stage mean (please explain if it has spread to other organs)?
• What doctors will be involved in my care?
• What are my treatment options?
• Where will I get my treatment? (At the office? In the hospital or clinic?)
• How long will my treatments last?
• What is my prognosis? How well do other people with the same stage fare?
• Can I continue to work?
• What will my insurance cover? What will I have to cover out-of-pocket?
• Am I going to be in pain?
• Are there any symptoms to expect?
• What does this medication do? How should I take it? What are the side effects?

This is not an exhaustive list of questions, but it is a place to start. Write down your questions, interact with your medical team and make the most of your time with the professionals who are trained to help you.

Connect with Julie: Facebook |My Forum | @Abtcoloncancer

_Sources:

_{Centers for Disease Control and Prevention. (n.d.). Gather and Share Your Family Health History. Accessed January 17, 2012.}

The American Cancer Society Nutrition and Physical Activity Guidelines Advisory Committee released the revised 2012 guidelines for nutrition and physical activity to decrease the risk of cancer. The prior version went out in 2006, but the overall message remains the same - your diet and activity level matter a great deal.

There are five things you can start doing today to decrease your risk of colon cancer. Don't wait until signs and symptoms show up - make the changes now to protect your colon.

Talk to your doctor before starting an exercise routine. Begin by parking a little farther from work, taking the stairs, or vacuuming the house if you are physically capable. The 150 minutes per week is a suggestion. You will have to work your way up to it.

Smoking and tobacco use are linked to 17 different types of cancer, colon cancer included, according to the American Cancer Society (ACS). Your risk increases with the number of years and cigarettes that you smoke. The formula is simple: quit now and your risk of colon cancer (and 16 other types of cancer) begins to drop.

The ACS suggests eating at least two and a half cups of fruits and vegetables daily. Eat a big salad for lunch and you probably just met half your goal in one meal! A good way to integrate plant-based foods into your diet is to exchange one starch or empty-calorie food (think chips, hot rolls, candy bar) for a plant based food.

Losing weight and maintaining a stable weight are interlinked. The ACS suggests dropping weight slowly - if you are overweight - and keeping a lean body to decrease your risk of colon cancer.

Limit the amount of red and processed (think bologna, hot dogs) meat in your diet, according to the new ACS standards. Alcoholic drinks should be limited to one for women and two for men daily. Use your best judgment here - a 36-ounce beer at the local tavern counts as three servings of alcohol, even though it is in one tidy glass. Rule of thumb: 12 ounces of beer, eight ounces of malt liquor, five ounces of wine and 1.5 ounces of distilled spirits count as a serving of alcohol.

Additionally, don't discount routine physicals and screening for colon cancer. Colon cancer may still impact those of us who live by the guidelines, but at the very least, you are doing the best you can for your body.

Connect with Julie: Facebook |My Forum | @Abtcoloncancer

_Sources:

_{Academy of Nutrition and Dietetics. (n.d.). What is Conisdered One Serving of Alcohol? Accessed January 17, 2012.}

_{American Cancer Society. (January 2012). American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention.CA: A Cancer Journal for Clinicians; 62. Accessed January 16, 2012.}

_{Snowden, R.V. (December, 2009). Long-Term Smoking Increases Colorectal Cancer Risk, Study Shows. American Cancer Society. Accessed: January 14, 2012.}

_{Image © Dmitriy Shironosov/Dreamstime}

That's right, I said free as in no charge, gratis, on the house, and complimentary colorectal cancer resources. There are so many mediums for colorectal cancer advocacy, support and education that it would be a shame to not highlight some of them for you.

If you are fighting colon cancer or just want to support the fight, these resources may help you get started. This is not an exhaustive list. Please feel free to email me if I have missed any of your favorite resources - we can continue to build upon this resource list together.

The American Cancer Society (ACS) has been supporting the fight against cancer since 1913. Here you will find local support, resources, trials and learn more about colon cancer and treatment options. You can reach their toll-free 24-hour hotline at 1-800-227-2345.

Fight Colorectal Cancer is a colorectal cancer advocacy organization operating out of Washington, D.C. They offer a free "Newly Diagnosed" kit, a quarterly newsletter, patient webinars, and patient advocacy and education through their website. You can reach their toll-free Answer Line at 1-877-427-2111.

The Colon Cancer Alliance (CCA) is a colon cancer advocacy organization that provides tele-chats, webinars and the buddy program to help fight colon cancer and raise awareness. The CCA uses original fundraisers, such as the Undy 5000, to raise money used to support screening for colon cancer and fund further advocacy. You can reach their toll-free helpline at 1-877-422-2030.

The National Cancer Institute is a government organization that provides education and answers about colon cancer to include current clinical trials and research, prevention and screening facts. You can browse their website to learn more, chat online through their LiveHelp Online Chat option, or call them at 1-800-4-CANCER.

If you are computer savvy and would like to get connected with other people facing similar health challenges, you can sign up free at Caring Bridge, a non-profit organization that provides free websites for connecting with friends and family.

The Association of Cancer Online Resources (ACOR) provides a comprehensive list of online communities fighting cancer together. You can access their free mailing lists with a couple clicks.

Last but not least, you are very welcome to find the resources and support you deserve here. I can be found in person on Twitter, Facebook and on the Colon Cancer forum here at About.com.

Connect with Julie: Facebook |My Forum | @Abtcoloncancer

_Sources:

_{American Cancer Society. (n.d.). Our History. Accessed January 12, 2012.}