New Year Health Goals: Setting yourself up for health and wellness as a Cancer Survivor

As you embark on this new year, set your goals, and take it one step at a time and one day at a time.

As the calendar turns to a new year, many people take a moment to evaluate their diet and lifestyle habits. For many cancer survivors, a new year of being cancer free can really bring a fresh perspective on life in general, but there may be a greater sense of urgency tied to successful health goals in 2023. As equally important, a diagnosis of cancer, can be a catalyst for many to focus on healthy changes that could result in reducing risks of recurrence, managing side effects from treatment, or improving effectiveness of treatments.

Regular exercise and following a nutritious are great ways to make a big impact on our wellness. And although following an exercise program can seem overwhelming, small amounts of exercise – such as walking around the block or 15 minutes of yoga – can provide long-term benefits.

The American Institute for Cancer Research (AICR) has a simple, email-based program to help people make changes in their diet and activity.  The Healthy10 Challenge provides exercise tips, recipes and guidance in making changes towards eating a more plant-focused diet and moving more. 

The free, interactive 10-week program can be started at any time.  Find it at: https://healthy10challenge.org/

In recent years, the popular “Dry January” challenge has become a trend many people implement at the beginning of the year.  The public initiative started in the UK in 2013 by an organization called Alcohol Change UK, challenges individuals to avoid alcohol for 31 days. In 2021, an estimated 13% of US adults participated in the Dry January challenge, and has since increased to 19% in January 2022. 

In addition to reducing cancer risk, the benefits of decreasing alcohol intake include better sleep, weight loss, saving money, stronger immunity, and even healthy, glowing skin. Research shows that consuming any type of alcohol (beer, wine, or liquor) increases the risk of colorectal, breast, esophageal, liver, stomach, and oral cancers. For breast and esophageal cancer, the risk is increased with drinking less than one drink per day.  The AICR recommends abstinence of alcohol for possible cancer prevention.  However, any reduction in intake can lower your personal risk. 

But what about red wine?  I thought it was good for my heart.  Some studies have indicated that the antioxidant, resveratrol (found in red wine) may help lower the risk of heart disease.  Instead of drinking red wine, you can consume resveratrol by eating red grapes or drinking red grape juice.  Peanuts, blueberries, and cranberries also contain resveratrol.

As you embark on this new year, set your goals, and take it one step at a time and one day at a time. And when you need support, know you have a team that is ready to listen and provide you with resources that can help.

For more information and cancer survivorship support, visit Survivorship, Mount Carmel Health, Columbus, OH. Happy New Year!