Smart lifestyle choices key to preventing return of cancer
More than 15.5 million Americans are cancer survivors. With advances in detection and treatment, that number is growing every year. By 2026, it’s projected the number will increase by 31 per cent to 20.3 million folks. We are happy if you or a loved one is fortunate enough to be among the survivors; now it’s time to make a commitment to staying healthy and cancer free.
Extensive studies reveal that making smart lifestyle choices can help survivors regain their health and prevent recurrence. According to the American Cancer Society, there are great benefits for longevity and quality of life if cancer survivors adopt healthful nutrition, regular exercise and weight management.
NUTRITION AND WEIGHT MANAGEMENT
It’s known that being overweight or obese increases the risk for developing various cancers, including breast cancer in post-menopausal women and cancers of the colon, rectum, endometrium, esophagus, pancreas and kidney. Ever more research indicates that being overweight or obese also increases the risk of recurrence.
First step: As a survivor, a smart first step is to ask your oncologist for a referral to a registered dietitian, preferably one who is also a certified specialist in oncology.
The plan: The basic ACS guidelines for a post-cancer nutritional regimen are what we advocate for everyone: Dodge the five food felons; opt for at least 2 1/2 cups of fruits and vegetables daily; choose whole grains; enjoy fish and poultry; choose mono- and poly-unsaturated fats, such as olive and walnut oil; and skip full-fat dairy.
Weight management: If you have lost weight and muscle mass during cancer treatment, work with a nutritionist to determine how to gain back good-for-you weight that increases your strength and relieves fatigue without increasing inflammation. Stick with the nutritional guidelines above to lower inflammation, promote muscle tone, build strength and protect your heart and other organs from damage. For weight loss, go slow and steady by making lifelong changes in your eating and activity habits. Aim for a five-per-cent total body mass loss over three or more months.
PHYSICAL ACTIVITY
There is solid research showing physical activity during recovery from cancer-related treatment helps manage both physical and emotional stresses and ever more studies show the benefits for long-term survival and prevention of recurrence. According to a study in the ACS journal CA: A Cancer Journal for Clinicians, “at least 20 prospective observational studies have shown that physically active (breast, colorectal, prostate and ovarian) cancer survivors have a lower risk of cancer recurrences and improved survival compared with those who are inactive.”
Your move: Get at least 150 minutes of extra physical activity a week and include 20-30 minutes of strength training twice a week.
Putting it all together: Look for a local support group for cancer survivors. Making these smart lifestyle choices are that important for your recovery.