By Deborah Dittner
Over the past couple years, we have seen an increase in cancer of various types. We have seen cancers come back with a vengeance after being in remission. We have seen younger people develop cancer out of the blue.
Chronic disease has also been on the rise: hypertension, cardiovascular concerns, autoimmune concerns, and diabetes to name a few.
These conditions have often been seen before cancer develops.
Addressing chronic disease may be what you need to first focus on before other forms of illness sets in. Don’t wait until you are ill before looking at what and how you can take care of yourself first. Chronic disease and cancer require a whole-body approach. Let’s delve into where to start and how to proceed.
Initially you need to slow down. Breathe. Listen to what your heart and body is saying to you. The breath will help to decrease stress and anxiety (and blood pressure). Sit comfortably with both feet flat on the floor and your hands either on both knees or placed in your lap. Close your eyes and inhale to the count of eight…hold for the count of eight…release for the count of eight…and hold for the count of eight.
After a few rounds of this breathing method, called box breathing, you will feel more in control and relaxed.
Finding the best way for you to manage stress is needed so as not to weaken your immune system, alter your sleep habits, or create more illness. As mentioned earlier, breathing exercises are a great way to reduce many stressful situations. Other forms of stress reduction include yoga (the added benefit of movement), meditation (even as little as five to 10 minutes is helpful), getting out in nature (again more movement), and massage (so relaxing).
Inflammation creates all sorts of havoc in the body. Eating whole nutrient dense plant-based foods will help decrease inflammation (including blood pressure, heart conditions and diabetes). Eliminate dairy and other animal products as these can consist of hormones. Eliminate sugar as it feeds cancer. Research shows the average American consumes approximately 152 pounds of sugar per year. Choose low-glycemic fruits as a dessert. Make at least half of your plate plant rich and (if not vegan) one quarter of your plate a lean, clean protein.
Some foods that have been referred to as cancer protective are apples, cruciferous vegetables (broccoli, cauliflower, cabbage and Brussel sprouts), vitamin C rich fruits and vegetables (spinach, sweet potatoes, pineapple, watermelon and kiwi), beans are high in fiber aiding in the elimination of toxins, Brazil nuts (three to four daily) provide cancer-fighting selenium, and don’t forget your leafy greens (beet greens, kale and collards).
Consider purchasing a juicer and juice, juice, and juice some more. Use organic fruit and vegetables as much as possible. When juicing, use a three to one ratio of veggies to fruit.
Adding ginger (anti-inflammatory and gut healthy), turmeric (anti-inflammatory), cinnamon, nutmeg and cloves (anti-cancer compounds) and lemon (aids in alkalinity) will add to the flavor. Eating whole nutrient dense foods on a daily basis will help provide the necessary elements for your body to decrease your risk of chronic disease and cancer.
Physical movement is necessary to stay strong.
Exercise boosts immunity, increases endurance, builds muscle, reduces inflammation and provides added energy. With daily movement, you will be better able to handle chronic disease and cancer treatments and procedures (learn more at sites like https://drcalapai.com/), and recover more quickly. It is very important to commit to some form of exercise (yoga, Pilates, weights, swimming, tai chi, dance, walking) on a regular basis beginning with 10 minutes and building to 30 minutes or more. Consider a personal trainer if you do not know where to start. They will help guide you and create a program specifically designed just for you. If you are accustomed to sitting a lot of the day, consider trying chair yoga to get the body moving. You’ll be amazed how much better you will feel once you take action.
Nightly restorative sleep for seven to nine hours is healing to the body allowing you to best respond to treatment(s). If you are a coffee drinker, stop by noon. If you drink alcohol, decrease the amount and have it with a meal. Alcohol disrupts melatonin necessary for sleep and blood sugar levels. Start approximately one hour before you are ready to go to sleep with a nightly routine.
Take an Epsom salt bath (excellent in magnesium) with therapeutic grade essential oils, have a cup of herbal tea, or read a book or magazine. Eliminate all electronics (TV, iPhone, computer) as these stimulate the mind. Create a calming atmosphere. Keep the temperature cool and dark with curtains to block all light. Climb into bed and journal. Write whatever comes to mind about your day. Also write about three things you are grateful for and why. End with an affirmation such as “I am healing every day.”
Let’s also look at the environment. The type of body care and cleaning products need to be chosen with caution. Many personal care products contain ingredients that have not been approved by the FDA. Companies are not required to test their products and can leave off hazardous chemicals from the ingredient list. Many of these chemicals that may increase the risk of cancer, are hormone disruptors, which can cause infertility and even birth defects. Cleaning products for the home fall into the same category. Consider DIY cleaning products (many recipes can be found online) consisting of vinegar, baking soda, lemon and more.
Consult with your primary provider and support team before starting a new regimen. Enlist helpers, family or friends to be by your side providing encouragement and a listening ear while making changes to improve your overall health and wellbeing.
Deborah Dittner is a family nurse practitioner and health consultant. Her mission is to transform as many individuals as possible through nutrition and lifestyle changes. www.debdittner.com