The Healing Circle. Dr. Robert MD Rutledge
opportunity to draw on and strengthen your inner fortitude, and develop the capacity to push beyond the first few minutes of exercise when you might feel uneasy and out of breath. This same sense of determination can be applied when you run into psychological discomfort or relationship challenges.
Deciding to exercise as part of a healthful and loving life is not meant to create an extra stressor, something else you need to cram into your schedule. Even doing just a little bit initiates positive change. Your body will continue to change and adapt to what you can do. When you exercise routinely, you’ll feel happier and have more energy to do the things you love to do. In addition to strengthening your body, exercise releases endorphins; the hormones that make you feel good. Studies show that people who exercise have improved mood and quality of life, feel more relaxed, sleep better, and enjoy enhanced feelings of independence and self-confidence.
The benefits of exercise appear to be further augmented by following a healthy diet high in fruit and vegetables. A recent trial following women with potentially curable breast cancer showed a 5-7 percent increase in survival at 10 years when women exercised for 30 minutes five times per week and ate 5-10 servings of fruits and vegetables a day compared with other women who did not practice both of these healthy habits. Data suggesting the survival benefits of exercise and diet is also emerging for other types of cancer.
2 • Follow a healthy diet: “What you need to do is change the soup.” I am referring to a new field of science called Epigenetics which shows that cells are not only driven by their internal genetic code but also by the hormones and other chemicals which bath them. Every cancer cell has to adapt to a unique kind of soup in the body before it can live and grow. Along with following the other healthy lifestyle habits, choosing a healthy diet is an especially powerful way to ‘change the soup’, improve your overall health and sense of well-being, and is a necessary ingredient in the recovery from cancer.
The science linking diet and cancer is well established. In 2007, the World Cancer Research Fund published a 500-page report entitled Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective. The top 200 cancer prevention scientists from around the world examined why there is a global epidemic of cancer. Their conclusion? Because of access to so much unhealthy food in the last 200 years, our diets have become a major risk factor for cancer.
Although the report focused on preventing cancer, the scientists suggested that people who have been given a cancer diagnosis would likely benefit from this same advice about modifying what they eat. The same dietary factors which contribute to developing cancer can potentially cause further changes (mutations) in cancer cells lingering in the body - turning slowly growing cells into cells which could replicate faster and spread. You can ‘change the soup’ by increasing fruit and vegetable consumption and by ingesting antioxidants which can mop up cancer-causing chemicals. Through a healthy diet, new cancers are less likely to form, and cancer cells which may not be obvious are more likely to remain in a dormant form.
Essentially, these international studies support a diet which includes a complex combination of nutrients to allow your tissues to be healthy or to heal. The reason to avoid extreme diets, eating a balanced diet at each meal instead, is that the micronutrients from one food group support the micronutrients from other food groups in building and repairing tissue.
The Canada Food Guide’s current suggestions are simple and effective:
• Eat several servings of fruits and vegetables daily, including at least one dark green and one orange vegetable
• Choose whole grain products.
• Drink low/no fat milk or fortified soy products (if your body tolerates them).
• For your protein needs, choose meat alternatives frequently, such as beans, lentils, and tofu.
• At least two servings per week of a fish, or another food high in
omega-3 fatty acids, is recommended
• An organic plant-based diet, high in fruits and vegetables, with healthy protein supplements, is by far the most life-enhancing choice. Shop around the periphery of the grocery store, staying away from the processed food in the middle aisles. Drink plenty of healthy fluids, especially water, so your overall intake of calories remains relatively low. Flush out your bowel system with a diet high in fibre.
The Optimal Diet for You
No matter what the scientific information is, however, you will still need to adapt your diet to match your body’s particular needs.
If you’re in the midst of treatment, it’s best to get advice from your cancer doctor. As most physicians have limited training in nutrition, you should probably ask your doctor or nurse to refer you to a trained nutritionist. Getting advice from an expert would be especially helpful if your treatment or the cancer is affecting your mouth or digestive tract; is causing diarrhea/constipation, nausea/vomiting; or if you are having problems with weight loss.
However, even the experts can’t tell you exactly what is right for you. Each person’s constitution is different, and you’ll want to modify your diet according to what you can absorb and what makes you feel good.
Thankfully, your body provides you with an amazing feedback system. Listen to your body to figure out which foods satisfy your needs in which situations. For example, when you’re thirsty your body sends you signals asking to be rehydrated. By listening and drinking healthy water, you are nurturing yourself.
This same type of mindfulness and intelligence can be brought to every aspect of your eating habits. With the first few bites of food, you may notice that certain foods on certain days just taste right. Temper your urge to indulge yourself and eat only what tastes “good” with an awareness of the benefits of a balanced diet or how you felt in the hours or days after eating certain foods or after eating too much.
Vitamins and Supplements
Should you take supplements? Generally, a balanced diet should cover all your needs except for vitamin D and calcium. If you’re not getting daily direct sunlight on your skin, and especially if you live in a northern climate, then ingesting 1000-2000 IU of vitamin D every day is highly recommended.
In a study published in the American Journal of Clinical Nutrition, a group of healthy women in the northern United States who did not have cancer were followed for four years. The women assigned to taking 1100 IU of vitamin D daily reduced the risk of developing any cancer by 50 percent compared with those women taking a placebo. The women who took 1500 mg of calcium in addition to the vitamin D decreased their cancer risk even further.
To ingest the recommended daily calcium intake of 1500 mg usually means you will need to take calcium pills to supplement what is in your food.
3 • Maintain a reasonable weight: Your body is precious and the vehicle that allows you to extend your love into the world. Exercising, eating a healthy diet, and finding emotional balance should help you stay at a healthy weight. If you maintain too high a weight, try to decrease your daily caloric intake until you slowly start to lose the extra pounds. If you are underweight, try to increase your caloric intake each day.
Keeping your body’s weight in balance can take a concerted effort and can be challenging but the health benefits are rewarding. If you need help, ask for direction from professionals. Support from loved ones can also be an important key to success in maintaining a healthy weight.
4 • Sleep. Sleeping at night in a darkened room allows your brain to produce hormones like melatonin that affect all the cells in your body. Melatonin has been shown to suppress cancer cell activity in scientific experiments. Getting a good night’s sleep will empower your body’s innate ability to recover and provide you with more energy for your healing journey.
Talk to your doctor or even a sleep specialist for specific advice. Having a specific bedtime routine and other sleep-promoting habits, such as taking a warm bath before bed, listening to quiet music, reading a book, or practicing a relaxation technique will maximize your chance of a restful sleep.