Holistic WELLbeing: Disease/Cancer Prevention or Recovery

Understanding Holistic WELLbeing:
Holistic WELLbeing acknowledges the connection between our physical health, mental clarity, emotional balance, and the ENVIRONMENT we inhabit. Instead of viewing these aspects in isolation, a holistic approach recognizes that they coalesce to create a harmonious and thriving existence.

Proactive Lifestyle Changes:

Making proactive choices involves consciously steering your life towards positive habits that nourish every facet of your WELLbeing. It’s not about quick fixes but rather about cultivating sustainable practices that contribute to long-term health and happiness.

• Nutrition plays a crucial role in supporting overall health, especially during and after cancer treatment. It's important to note that individual dietary needs can vary, and it's advisable to consult with a healthcare professional or a registered dietitian for personalized advice.

  • Fruits and Vegetables:

    • Value: Rich in vitamins, minerals, antioxidants, and fiber. They support immune function and provide essential nutrients for overall health.

    • Amounts: Aim for a variety of colorful fruits and vegetables to ensure a broad spectrum of nutrients. The American Cancer Society recommends at least 2.5 cups of vegetables and fruits per day.

  • Carbohydrates:

    • Value: Provide energy, especially important for individuals recovering from cancer treatment.

    • Amounts: Choose complex carbohydrates like whole grains, legumes, and starchy vegetables. Ensure a balanced intake based on individual energy needs.

  • Protein:

    • Value: Essential for tissue repair, immune function, and maintaining muscle mass.

    • Amounts: Include a variety of protein sources such as lean meats, poultry, fish, dairy, eggs, legumes, and plant-based proteins. Aim for about 0.8 grams of protein per kilogram of body weight.

  • Good Fats:

    • Value: Provide essential fatty acids, support brain health, and help absorb fat-soluble vitamins.

    • Amounts: Choose sources of healthy fats like avocados, nuts, seeds, and olive oil. Limit saturated and trans fats.

• Supplements

  • Vitamin D: Supports bone health and immune function. Dosage may vary, and blood tests can help determine individual needs.

  • Calcium: Important for bone health, especially if there are concerns about bone density. Dosage depends on dietary intake and individual needs.

  • Multivitamin: Can help fill nutritional gaps, but it's best to obtain nutrients from whole foods.

  • Selenium: Acts as an antioxidant and may support immune function.

    • Amounts: Adequate amounts can be obtained from a balanced diet. Consult a healthcare professional for personalized recommendations.

  • Ground Flax: Rich in omega-3 fatty acids and fiber, which can support heart and digestive health.

    • Amounts: A tablespoon of ground flaxseeds per day is a common recommendation.

  • Fiber Supplement: Supports digestive health and can help manage side effects of cancer treatment.

    • Amounts: Individual needs vary, and it's best to consult with a healthcare professional.

  • Probiotic: Supports gut health and may aid digestion.

    • Amounts: Include probiotic-rich foods like yogurt or consider a supplement. Dosage may vary.

  • Cold Water Omega-3s (Fish Oil): Supports heart health, reduces inflammation, and may have anti-cancer properties.

    • Amounts: Dosage depends on individual health status. Consult with a healthcare professional.

  • Ginger and Garlic: Anti-inflammatory and may have potential anti-cancer properties. / Amounts: Include them in cooking regularly. Dosages for supplementation should be discussed with a healthcare professional.

• Environmental Awareness:

  • It is crucial to recognize the impact of environmental toxins, especially endocrine disruptors, on our HEALTH.

    • Endocrine Disruptors: Found in everyday products, these chemicals can interfere with our hormonal systems, leading to various health issues. Choosing organic reduces exposure and supports hormone balance. By opting for organic, we limit our exposure to harmful pesticides and chemicals. For more information on endocrine disruptors, check out this blog.

• Mind-Body Practices:

  • Meditation: Reduces stress, promotes mental clarity, and enhances emotional well-being.

  • Yoga: Improves flexibility, strength, and mental focus.

  • Benefits: Stress reduction is crucial for both cancer prevention and recovery, fostering a positive mental state.

• Aromatherapy:

  • Use essential oils for relaxation and mood enhancement.
    Benefits: Aromatherapy can contribute to stress reduction, better sleep, and emotional balance.

• Adopt Health Habits

  • Smoke-free: Eliminate exposure to tobacco and its harmful effects.

  • Limited alcohol: Enjoy in moderation to reduce cancer risk. Most research supports 1 to 2 drinks PER WEEK.

  • Regular exercise: Engage in strength training and outdoor activities.

  • Safe sun exposure: Obtain vitamin D responsibly through sunlight. Use a safe and effective sunscreen. (SUNSHADES has SPF 30 is toxin free and reef safe)

  • Prioritize sleep: Aim for 7-9 hours per night for optimal recovery.

  • Work with a wellness coach or therapist: Helps to manage stress and adapt to lifestyle changes.

  • Benefits: These habits contribute to overall health, reduce cancer risk, and support recovery.

By integrating these practices into your daily life, you're taking significant steps towards preventing cancer and/or maintaining a healthy lifestyle after overcoming it.

Remember, small changes can lead to lasting results. Consult with healthcare professionals for personalized advice and guidance.

This guide is for informational purposes only. Consult with healthcare professionals before making significant lifestyle changes, especially if you have specific health conditions or concerns.

Blog updated from October 1st, 2018.