Lifestyle matters: Taking charge of your health after cancer

This post was written by Deanna Sipe, NP, PPG - Integrative Medicine.

Cancer survivorship is a journey, not just a medical status. With growing research supporting the connection between lifestyle and long-term health, it's more important than ever for survivors to take charge of their wellness. Making informed choices can help prevent recurrence, reduce other health risks and improve overall quality of life. Let's explore how daily habits can make a lasting impact.

What does healthy mean to you?

Your health isn't only marked by the absence of disease or injury. It also encompasses your state of physical, mental and emotional well-being. Cancer survivors often face new challenges, and redefining what health means can be the first step toward healing and thriving. This personal definition sets the stage for meaningful, lasting lifestyle changes.

To determine what health looks like for you, consider taking a moment to reflect on these questions:

• How has your cancer diagnosis and treatment affected your body, emotions and mind? 

• What aspects of your health are most important to you? 

• What lifestyle changes can you make to support your physical and mental health? 

• What resources are available to help you manage your health after cancer? 

Therapeutic lifestyle change is a proven approach endorsed by trusted organizations like the American Cancer Society, the Centers for Disease Control and Prevention (CDC), and the American Heart Association. From nutrition to physical activity, sleep and stress management, lifestyle choices form the foundation of good health.
 

Lifestyle factors and cancer

It's estimated that modifiable lifestyle factors cause up to 42% of new cancer cases in the U.S. That means nearly half of all cancers are potentially preventable. Key contributors include diet, physical activity, weight management and alcohol use. Obesity, in particular, is a major risk factor for various types of cancer.
 

Inflammation, obesity and chronic disease

Chronic inflammation and obesity are key drivers of many health problems, including cancer, metabolic disorders and liver disease. Inflammation can be triggered by:

• Poor nutrition

• High blood sugar levels

• Excess weight

• Chronic stress

• Poor sleep

• Substance use

• Exposure to environmental toxins

• Sedentary lifestyle

These factors disrupt the body's natural balance and create an environment where disease can thrive.
 

Nutrition: the power of whole foods

A whole-food, plant-based diet is one of the most effective strategies for reducing cancer risk and supporting recovery. But what exactly does that mean?

Whole foods are minimally processed and resemble their natural form. Examples include:

• Fruits and vegetables

• Legumes and nuts

• Eggs, seafood and lean meats

• Herbs and spices

• Whole grains and plant-based dairy alternatives

Processing methods like freezing, roasting and grinding are generally acceptable if they don't strip away nutritional value. Avoid ultra-processed foods that are chemically altered, stripped of natural ingredients and loaded with additives like artificial flavors, preservatives, and excess sugar, fat and salt. These include:

• Processed meats (bacon, deli meat, sausage)

• Fried foods (fries, chicken nuggets)

• Sugary beverages

• Microwave popcorn

• Red meat

• Alcohol in excess

These foods have been linked to a higher risk of cancer and other chronic diseases. Focus on creating meals that include:

• A variety of colorful vegetables

• Whole grains like oats and brown rice

• Lean proteins, especially wild-caught fish (acronym: SMASH-COD: Salmon, Mackerel, Anchovies, Sardines, Herring, and Cod)

• Healthy fats like extra virgin olive oil, nuts, seeds and avocado

The goal is to eat mindfully and fuel your body with nutrient-rich foods that support healing.
 

Movement matters

Regular physical activity not only helps with weight management but also reduces inflammation, improves mood and supports better sleep. Even light exercise, such as walking, can have significant benefits.
 

Making lasting changes

Changing habits isn't easy, but with the right mindset and tools, it's possible to build a healthier life.

1. Make a plan that works for you. Set realistic, specific goals and write them down. Whether it's walking 20 minutes a day or cutting out soda, consistency is key.

2. Start small and break long-term goals into manageable weekly tasks. Small wins build confidence and keep you motivated.

3. Focus on one change at a time. Trying to change everything at once can be overwhelming. Prioritize one behavior at a time until it becomes a habit.

4. Find a buddy. Having a friend or family member join you on your journey can boost accountability and make the process more enjoyable.

5. Ask for support. Don't hesitate to reach out to a support group, health coach or mental health professional. Sometimes, using a professional support person can make a big difference in staying on track.
    

You're not alone on this journey

Every survivor's path is different, but you don't have to navigate it alone. Lifestyle changes can feel daunting, but they are also empowering. With each step—whether it's a healthier meal, a walk around the block or a night of restful sleep—you are reclaiming your health and your future.

To learn more about the services offered at Parkview Physicians Group – Integrative Medicine, please visit our website here. To schedule a new patient appointment and establish care with one of our providers, call our office at 260-672-6590. Or reach out to your primary care provider to ask how they can help you make healthier lifestyle choices.