Tips for Maintaining a Healthy Survivor Lifestyle
As a cancer survivor, I understand the fear of recurrence that can linger long after treatment has ended. While there is no guaranteed way to prevent cancer from returning, there are steps we can take to reduce the risk of recurrence and maintain a healthy survivor lifestyle.
One of the most important things that I have learned is the importance of regular physical activity. According to the American Cancer Society, survivors should aim for at least 150 to 300 minutes per week of moderate-intensity activity or 75 to 150 minutes per week of vigorous activity.
This can include anything from walking and swimming to weightlifting and yoga. By staying active, we can improve our overall health and reduce the risk of cancer recurrence.
Another key aspect of a healthy survivor lifestyle is maintaining a healthy weight. Studies have shown that being overweight or obese can increase the risk of cancer recurrence in some survivors. By eating a balanced diet and engaging in regular physical activity, we can achieve and maintain a healthy weight and reduce our risk of recurrence.
It’s important to remember that everyone’s journey is different, and what works for one person may not work for another. However, by taking proactive steps towards a healthy lifestyle, we can take control of our health and reduce the risk of cancer recurrence.
Recurrence Prevention
As a 2x cancer survivor, preventing recurrence is a top priority for me. I have researched and consulted with medical professionals to find the best ways to reduce my risk of cancer returning. Here are some of the key areas I focus on:
Diet and Nutrition
Eating a healthy, balanced diet is essential for preventing cancer recurrence. I avoid processed meats, which have been linked to an increased risk of cancer. Instead, I focus on eating plenty of fruits, vegetables, whole grains, and lean proteins. I’ve limited my alcohol intake to no more than one drink per year. Because alcohol consumption has been linked to an increased risk of cancer recurrence.
In fact, one drink, adds approximately a 9% increase to a reoccurrence. Half a drink is approximately 4%… Having been through two bouts of lymphoma and multiple reoccurrences, alcohol is an easy one to remove.
Physical Activity
Regular physical activity is crucial for maintaining a healthy weight and reducing stress, both of which can help prevent cancer recurrence. I aim to get at least 30 minutes of moderate exercise, such as brisk walking or cycling, most days of the week. Studies have shown that exercise can also help reduce anxiety and depression, boost self-esteem, and improve the overall quality of life for cancer survivors.
Stress Management
Stress can weaken the immune system and promote the growth of cancer cells, so managing stress is key to preventing recurrence. I practice relaxation techniques such as deep breathing, meditation, and yoga. I also make sure to get enough sleep and take time for myself to do things I enjoy, like reading or spending time with loved ones.
By focusing on these areas, I am taking proactive steps to reduce my risk of cancer recurrence. While there is no guarantee that cancer won’t return, I feel empowered knowing that I am doing everything in my power to stay healthy and strong.
Healthy Survivor Lifestyle
As a cancer survivor, taking care of my body is crucial to maintaining my health and preventing recurrence. A healthy lifestyle is key to improving my quality of life and reducing the risk of cancer returning. Here are some important aspects of a healthy survivor lifestyle:
Healthy Diet
Eating a balanced diet is important for my overall health. As a cancer survivor, I should focus on a low-fat, whole-food, plant-predominant diet that is rich in colorful vegetables and fruits, whole grains, beans, and nuts. I should limit my consumption of alcohol and avoid tobacco. Maintaining a healthy weight is also important for reducing the risk of recurrence.
Exercise
Regular physical activity can help reduce anxiety and depression, improve mood, boost self-esteem, and reduce symptoms of fatigue, pain, and diarrhea. I aim for moderate to vigorous physical activity on most if not all, days of the week. It is important to talk to my doctor before starting any exercise program.
As we’re going into summer, my physical activity will greatly increase due to the positive effects and assistance in mental clarity that the outdoors provides. This is a big part of my prevention.
Support and Coping
Dealing with the emotional impact of cancer can be challenging. It is important to have a support system in place, whether it be family, friends, or a support group. Seeking professional help is also an option. Coping strategies such as meditation, mindfulness, and relaxation techniques can help reduce stress and improve overall well-being.
It is important to report any physical changes to my doctor or primary care provider and to keep up with all scheduled screenings. Seeking treatment for lymphedema if I experience signs is also important. By focusing on a healthy survival lifestyle, I can improve my overall health and reduce the risk of cancer recurrence.
Final Thoughts
As a cancer survivor, I know firsthand the importance of taking steps to prevent recurrence and maintain a healthy lifestyle. While there is no guaranteed way to prevent cancer from returning, there are many things that I can do to reduce my risk and stay healthy.
One of the most important things I can do is to maintain a healthy weight. This means eating a balanced diet that is rich in fruits, vegetables, and whole grains, and limiting my intake of processed and high-fat foods. It also means staying active and exercising regularly, even if it’s just going for a walk or doing some gentle stretching.
Another key factor in preventing recurrence is managing stress. For me, this means taking time for self-care and relaxation, whether that’s through meditation, yoga, or simply spending time with loved ones. It also means being mindful of my mental health and seeking support when I need it.
Finally, it’s important to stay up-to-date with regular check-ups and screenings, as recommended by my healthcare provider. This can help catch any potential issues early on when they are easier to treat.
Overall, while the fear of recurrence can be overwhelming, there are many things that I can do to take control of my health and reduce my risk. By staying informed, taking care of myself, and seeking support when I need it, I can continue to live a happy and healthy life as a cancer survivor. -T
FAQs
As a cancer survivor, I understand the importance of taking the necessary steps to prevent recurrence and maintain a healthy lifestyle. Here are some frequently asked questions and answers that may help:
What can I do to prevent cancer recurrence?
According to the American Cancer Society, there are several steps you can take to reduce the risk of cancer recurrence, including:
- Taking part in regular physical activity
- Limiting sitting or lying down time
- Aiming to get at least 150 to 300 minutes per week of moderate intensity activity or 75 to 150 minutes per week of vigorous activity
- Maintaining a healthy weight
- Reducing stress
- Eating a healthy diet that includes vegetables, fruits, and whole grains
- Limiting alcohol consumption
- Keeping up with all scheduled screenings
- Quitting smoking
- Reporting any physical changes to either your oncologist or primary care provider
- Seeking treatment for lymphedema if you experience signs
Is there anything I should avoid?
Avoiding certain foods and substances can also help reduce the risk of cancer recurrence. It is recommended to limit the consumption of processed and red meats, sugary drinks, and highly processed foods. It is also important to avoid tobacco and limit alcohol consumption.
How can I manage the fear of recurrence?
It is common for cancer survivors to experience fear of recurrence. Talking to a healthcare professional or joining a support group can help manage this fear. It is also important to focus on the present and take control of your health by following a healthy lifestyle and attending regular check-ups.
