Events, Research News, and Self-Care Advice to Improve Your Health If you have trouble viewing this email, view it online. connect with us   New Year, New You! How to Include More Exercise in Your Routine   Many of us want to make changes in the new year and engaging in more physical activity is a popular resolution. But managing cancer treatments or adjusting to survivorship, which may include side effects like fatigue and pain, as well as difficulty getting motivated and staying interested, can make this a challenge. Above, our mind‑body and fitness experts share tips for setting realistic goals to commit (or recommit) to making exercise a regular part of your life. In this issue, which you can download in full below, we also discuss how to sleep well in the new year, explain the relationship between sugar and cancer in our Ask the Expert series, invite you to sign up for a six‑week yoga class, and explore melatonin in the About Herbs feature. Download the PDF     Personalize Your Updates Manage your preferences, and we will customize your updates based on your interests.   Go to my preferences   Join a Six‑week Yoga Class – Starting Next Week This winter, join the Integrative Medicine fitness team for a full schedule of exercise classes and mind‑body workshops. Registration is required. Call the Integrative Medicine Service at 646‑888‑0800 to register or learn more about these classes. Learn More Yoga for Healthy Joints – Improve mobility and stabilization of the hips and pelvis. Learn gentle Hatha yoga poses and stretching to support joint mobility while strengthening the surrounding muscles and tendons. Breathwork and meditation can help alleviate chronic pain. Class Dates: Tuesdays, January 15 to February 19, 2020 Time: 6:00 PM to 7:00 PM Location: Evelyn H. Lauder Breast Center Fee: $120 Yoga for Beginners – Yoga is a safe and gentle form of movement that can be done during and after cancer treatment. Learn classical Hatha yoga postures to increase range of motion, improve posture, and build muscle strength. Incorporate breathing exercises to reduce stress and anxiety and promote relaxation. Open to all levels and abilities. No prior experience necessary. Class Dates: Fridays, January 17 to February 21, 2020 Time: 12:30 PM to 1:30 PM Location: Bendheim Integrative Medicine Center Fee: $120 Yoga for Stronger Bones – Chemotherapy, radiotherapy, and hormonal therapy can cause bone loss that may increase the risk of fracture and falls. Practice safe and active yoga poses that can help build stronger bones and increase range of motion and flexibility. Simple breathing techniques and meditation support relaxation. Class Dates: Wednesdays, January 15 to February 19, 2020 Time: 11:00 AM to 12:00 PM Location: Bendheim Integrative Medicine Center Fee: $120 Our Class Schedule     Melatonin is a hormone produced by the pineal gland that is released after dark and inhibited by light. It regulates circadian rhythms, sleep, and mood. Melatonin supplements have gained worldwide popularity as sleep aids. They are sold as capsules, tablets, transdermal patches, and in sublingual form. Prolonged‑release forms of melatonin are also available. Clinical research findings suggest that melatonin may decrease the time it takes to fall asleep and improve sleep duration. It may also help reduce jetlag, improve anxiety and pain associated with surgery, decrease the frequency of migraine attacks, and help improve cognitive function and sleep maintenance in patients with Alzheimer’s disease. Studies in settings for cancer care have shown benefits of melatonin in improving sleep quality in breast cancer survivors, quality of life for patients with metastatic solid tumors, and helping to lower the occurrence of side effects associated with chemo- and radiotherapy. Adverse events (unexpected medical events) associated with melatonin use include drowsiness, alterations in sleep patterns, altered mental status, and disorientation. Additional research is underway to determine the potential of melatonin to treat cancer and the safety of long‑term use. Learn More   Share with a Friend Click the link below to share this email with others who might be interested. Invite friends Contact Us We welcome your feedback, and encourage you to send us a message at: aboutherbs@mskcc.org To Make An Appointment: Integrative Medicine Service: 646-888-0800 MSKCC Main Hospital: 800-525-2225 Find an MSK location   ©2020 Memorial Sloan Kettering Cancer Center 1275 York Ave., New York, NY 10065 US January 2020   To ensure you continue to receive emails from Integrative Medicine, add us to your address book or safe list. To unsubscribe, click here. This message was sent to newsletter@newslettercollector.com. To manage your preferences, click here. You are receiving this email because you subscribed to e-newsletters from Integrative Medicine. To forward this email click here.