Map out the lifestyle of proper nutrition, plenty of exercise and sleep
By Deb Dittner
A cancer diagnosis can be devastating.
No one wants to hear those three words: “You have cancer,” causing an overwhelming feeling.
So many questions arise.
If you or a loved one receives a cancer diagnosis, there are several steps you can take to make the process a little easier. Enlist the help of either a family member or a close friend to be by your side and for the extra pair of ears, for support, for companionship in difficult times.
Sure there are times when you’ll want to be left alone to think things through on your own, but that extra hug is so necessary.
The first and most important step to take right now is to simply take a deep breath, and then another and another.
Breathing is effective in reducing stress and calming the central nervous system. There are many techniques to choose from, but I find this 4-7-8 breathing technique by Andrew Weil to be one of the best. The technique is simple and easy to learn:
— Inhale through your nose until you count to four.
— Hold the breath to the count of seven.
— Exhale forcefully through the mouth until you count to eight.
— Repeat for four total rounds.
Include it in your daily routine in the morning when you wake up, before bed as it helps with sleep and any other time you feel the need.
Make a team. You will want to search for the best oncologist for your specific type of cancer. You need to ask how much experience they have, if they keep up with current research and have colleagues to discuss your situation with.
Integrative and functional medicine practitioners treat the whole body and not just the symptoms by incorporating supplements, IV therapy, stress management and more.
To create a team that’s right for you, network by interviewing your primary care provider, family, friends, and support groups.
— Reduction of inflammation. Anti-inflammatory foods like dark green leafy vegetables, low-glycemic fruits, nuts and seeds should become your friends.
Cut back to eliminate processed products that look like white foods, especially sugar (as this fuels cancer), hormone-laced dairy, and animal products.
A plant-based diet (preferably organic) should be the main part of your daily meals. Juice — especially slow celery juice provides nutrients and hydration and can be considered medicinal.
Processed foods a “no-no”
Stay away from store bought processed juices as they are full of sugar. Smoothies – especially green smoothies – are an easy way to get three servings of vegetables and one serving of fruit into your day.
Reducing environmental toxins by cleaning personal care products and household cleaning products will reduce the amount of dangerous chemicals that cause long-term health consequences.
You are exposed to these toxins on a daily basis, so it is best to look for products with a minimal amount of chemical exposure.
Be sure to move. Rest is important, but being sedentary causes muscle loss, lowers stamina and immunity, and actually causes increased fatigue.
Physical movement keeps your muscles strong and flexible and reduces inflammation. Exercising on a daily basis for at least 10 to 30 minutes (work up to 60 minutes) can consist of walking, yoga or chair yoga, light weights, dancing, or any type of movement you like.
Can’t say enough about proper sleep. Getting seven to nine hours of restful sleep a night will allow your body to heal and respond to treatments of all kinds, including surgery, chemotherapy, radiation, acupuncture, and massage. Your bedroom should be kept cool and dark.
Avoid using technology (iPad, iPhone, computer, TV, etc.) for at least an hour before bed, as they are considered stimulants that affect sleep. Take an Epsom salt bath with therapeutic grade essential oils such as lavender. Read a book. Avoid caffeine after noon.
Reduce stress. There are many ways to manage stress. One way is by using the breathing technique mentioned above.
Also consider meditation (there are a number of free apps that work wonders), yoga, hiking, massage, and hobbies. What you need to do to bring peace into your day will help you manage feeling overwhelmed.
To help you find information, I’ve included a few websites and apps to research.
Also, consider researching the following: American Cancer Society, Cancer Treatment Centers of America, American College for the Advancement of Medicine, and American Association of Naturopathic Physicians.
Useful referrals
— The Environmental Working Group’s Clean Fifteen and Dirty Dozen
— Kris Carr was diagnosed with cancer in 2003 and has written several books, meditation guides, and more that provide insight into the mind, body, and soul.
— Located in Lenox, Massachusetts, providers are trying to identify the root cause of the disease.
— Chris Wark was diagnosed with cancer in 2003. He is a published author and has created a coaching program for cancer patients and caregivers.
— Hippocrates Health Institute located in West Palm Beach, Fla.
— CALM: Meditation app
— Simple habit: Practice meditation
• Deborah Dittner is a family nurse practitioner and health consultant. Her mission is to transform as many people as possible through nutrition and lifestyle changes. For more information, check out her website at www.debdittner.com or contact her at 518-596-8565.
