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The diagnosis of cancer can have a significant impact on one's emotional and mental well-being. Patients may experience a range of emotions, including fear, anxiety, depression, anger, and uncertainty about the future. The emotional toll of cancer can affect not only the patient but also their loved ones. Here are some tips for supporting your mental health during cancer treatment and beyond: Seek support: Talking with loved ones, joining a support group, or seeing a therapist can help patients process their emotions and find a sense of community. Many cancer centers and organizations offer support groups and counseling services. Practice self-care: Taking time for self-care activities such as meditation, yoga, or hobbies can help promote relaxation and reduce stress. Patients should work with their healthcare team to develop a plan that is safe and appropriate for their needs. Stay informed: Knowledge can help alleviate some of the anxiety and uncertainty associated with cancer. Patients should talk to their healthcare team about their diagnosis, treatment options, and potential side effects. Maintain a healthy lifestyle: Eating a balanced diet, staying physically active, and getting enough sleep can all help promote overall well-being. Consider complementary therapies: Some patients may benefit from complementary therapies such as acupuncture, massage, or aromatherapy. Patients should talk to their healthcare team before trying any new therapies. It's important to remember that everyone's experience with cancer is unique, and there is no right or wrong way to feel. Patients should communicate openly with their healthcare team and loved ones about their emotions and concerns. In conclusion, cancer can have a significant impact on one's emotional and mental well-being. Seeking support, practicing self-care, staying informed, maintaining a healthy lifestyle, and considering complementary therapies can all help support your mental health during cancer treatment and beyond. Remember that you are not alone, and there are resources available to help you cope with the emotional toll of cancer. Get started with The After Cancer to improve your emotional wellbeing

A cancer diagnosis can be overwhelming and frightening, both for the patient and their loved ones. It is not only the physical effects of the disease and its treatment that are challenging but also the emotional toll it can take. That is where a cancer coach comes in – to provide support, guidance, and resources to help patients and survivors cope with the challenges of cancer. What is a cancer coach? A cancer coach is a professional who provides one-on-one support to cancer patients and survivors. They offer a wide range of services, from emotional support to practical advice, to help their clients navigate the challenges of cancer. Cancer coaches are trained to work with patients at all stages of the cancer journey, from diagnosis to treatment to survivorship. They provide a personalized approach to support that is tailored to the unique needs of each individual. What does a cancer coach do? Cancer coaches offer a range of services to support patients and survivors through their cancer journey. These may include: Emotional Support: Cancer can be a traumatic experience, and it is common for patients and survivors to experience anxiety, depression, and other emotional challenges. A cancer coach provides a safe space for patients to express their feelings and provides emotional support throughout their journey. Practical Advice: Cancer can be overwhelming, and patients and survivors may not know where to turn for help. A cancer coach can provide practical advice on a range of issues, from managing side effects to finding resources and support in the community. Advocacy: A cancer coach can act as an advocate for the patient or survivor, ensuring that their needs are being met and that they are receiving the best possible care. Education: Cancer coaches can provide education on a range of topics related to cancer, including treatment options, side effects, and coping strategies. How can a cancer coach help? The benefits of working with a cancer coach can be significant. Here are just a few ways a cancer coach can help: Reduced Anxiety: A cancer diagnosis can be overwhelming, and it is common for patients to feel anxious and uncertain about the future. A cancer coach can provide emotional support and help patients develop coping strategies to reduce anxiety and improve their overall quality of life. Improved Communication: Cancer treatment can be complex, and patients may struggle to communicate with their healthcare team. A cancer coach can help patients navigate the healthcare system and communicate effectively with their doctors and nurses. Better Quality of Life: Cancer treatment can take a toll on patients' physical and emotional health, and a cancer coach can provide support to help patients manage side effects and improve their overall quality of life. Increased Confidence: Cancer can shake patients' confidence, and it can be difficult to know where to turn for help. A cancer coach can provide practical advice and resources to help patients feel more confident and in control. Is there evidence? While statistics on cancer coaching are limited, research has shown that it can have a positive impact on patient's emotional well-being, quality of life, and even their physical health. According to a systematic review of health coaching interventions for cancer survivors, health coaching may grow capacity and improve quality of life, mood, and physical activity. Another study published in the Journal of Pain and Symptom Management found that cancer coaching improved patients' symptom management and communication with their healthcare team. Conclusion A cancer diagnosis can be overwhelming, but patients and survivors do not have to go through it alone. A cancer coach can provide the support, guidance, and resources needed to navigate the challenges of cancer and improve the overall quality of life. Whether it is emotional support, practical advice, or advocacy, a cancer coach is an essential part of the cancer care team. If you or a loved one has been diagnosed with cancer, consider working with a cancer coach to provide the support and resources needed to navigate the cancer journey with confidence and peace of mind. Remember, you are not alone – there is support available to help you every step of the way. Get started with The After Cancer to talk to a cancer coach

Taffie Lynn Butters is a board-certified health coach at The After Cancer. She's a breast cancer survivor and is passionate about helping others recovering from cancer with lifestyle interventions. Picture: Taffie is part of a Dragon Boat Team. I was an active child so why didn't exercise become a core part of my routine? I grew up in the 80’s with Jane Fonda, leg warmers and neon colors. Exercise for me was more about the social connection and the cute outfits! I had a membership to the local gym, and a couple of times a week I would make my way to the group classes for aerobics. My Mom was a fitness instructor for a while at a women’s fitness place, and the memories of her practicing her routines to the sound of the 8-track player in her bedroom are a vivid memory. As a child I was active in sports. I was on a team at the YMCA for everything from basketball to softball. I loved to swim and spent countless hours riding my bike around the neighborhood. So why didn’t exercise become a core part of my everyday routine? We all know exercise is healthy Exercise, in and of itself, is healthy. We all know that, but do you really know why it’s so important? In today’s modern world of jammed packed schedules, family, friends, and life, somehow exercise/movement often gets pushed to the end of the to do list. It’s almost like we feel guilty for taking the time to care and nourish our body. After a cancer diagnosis your world gets turned upside down. Whatever jammed packed schedule you had, or busyness of life seems to melt away as the treatment of cancer takes center stage. As you reach the end of your active treatment phase, or perhaps even during your treatment phase you may start to wonder, “what more can I be doing to help my healing and recovery?” Integrative cancer care Integrative cancer care is a powerful secondary prevention that focuses on modifiable risk factors. Skilled integrative physicians investigate potential root causes of the disease and empower you with participation in your wellness. Not only does this integrative approach help to improve your quality of life, but it can reduce some risk factors. There is mounting evidence that lifestyle choices, environmental exposures that interact with genetics, and other unknown factors play a role in your cancer care. Physical Activity is just one of the lifestyle choices that has a significant impact on your health, healing and reducing your risk of recurrence. The benefits of exercise/movement Let’s take a look at the benefits that studies and research can teach you about exercise/movement. Physical activity improves immunity, reduces insulin resistance, fat, inflammation, and estrogen – all factors that increase your risk of cancer recurrence and overall survival. Exercise is important in limiting toxicities by eliminating them through sweat and can be an important factor in late term effects of treatment. We see decreased fatigue with yoga practices, prevention of lymphedema with weightlifting, and help reducing pain. In breast cancer alone, “A meta-analysis including over 12, 000 patients (ages 30-55) showed that post-diagnosis exercise decreased all-cause mortality by 40% and breast cancer-specific mortality by 34%, especially in ER+ patients who received the most benefit. Further, disease recurrence was decreased by 24%.” (Ibrahim, 2010) That is some pretty strong evidence to get moving! Unfortunately, most of us struggle to make time or find motivation. While mortality is an obvious motivation, changing our lifestyle can be challenging. Understanding your true “why” is important. (ex: I want to have less pain, gain my strength, and reduce my chances of recurrence) Coaching your way into a daily exercise practice Here are some quick coaching strategies to help get you on the road to daily exercise. Identify why exercise is important to you. What would it mean to you to integrate exercise into your routine? What symptoms are you having that may benefit from exercise? What are some positive side effects that exercise may have for you? Start small and set goals that you can easily achieve! Ask yourself, where can I fit exercise/movement into my day? Set a S.M.A.R.T. Goal When you set effective goals, you’ll achieve more. Goals provide focus, enhance productivity, boost self-esteem, and increase commitment. When setting a goal, clearly outline the steps needed to achieve it while minimizing overwhelm. Make your goals S.M.A.R.T. S.pecific – Be as detailed as possible. Include the following: Who will be involved? What do you want to accomplish? When? Where? Why? Ex – I want to go to for a walk at least 3x a week starting December 1st. M.easurable – establish criteria to measure your progress. How will you know when the goal is achieved? Create a checklist of steps and check them off as you achieve them. A.ttainable – Make sure your goal is small enough to be successful, and that your goal aligns with your future vision of health. R.ealistic – How committed are you to this goal? Have you done something similar in the past? If so, what made you successful? Be honest with yourself, and about the time and energy you can commit to this goal. T.imely – give yourself a timeline, and steps you may need to take to reach your goal. Map out a plan – especially if you need to enlist the help of others. Although the American Cancer Society recommends 150 mins of moderate exercise paired with 2 days of strength training, you may need to work up to this recommendation especially if you are in active treatment or just started your cancer recovery. Initial goals may look like walking to the mailbox daily, or doing recommended physical therapy exercises daily. Regardless of where you start, making exercise a daily part of your life has significant benefits. Before starting any exercise/movement routine, consult with your physician. And as always, be flexible, kind, and patient with yourself. Get started with The After Cancer

Heather Obleada is a pilates instructor at The After Cancer. She also owns a Pilates studio in Charlotte, North Carolina. My mantra: Movement Heals I am Heather Obleada, owner of Iron Butterfly Pilates, Charlotte NC, and I am thrilled to be on The After Cancer team. My journey of life has had many metamorphoses, including professional dancer, dance teacher, Pilates studio owner, wife, mother, and friend. Each of these roles has always brought me back to the same mantra – Movement Heals. Movement is different at every stage of life Movement is different at every stage of life, and sometimes that is one of the hardest things to wrap our minds around. I am no longer flying across a ballet stage doing grande jetes, but I am moving my body every day. Why? Because movement heals both mentally and physically, feeding our bodies and our souls. We crawl, we walk, we run, both literally and figuratively, throughout every stage of life we are in. Especially when trying new things, we start things slowly, gain confidence, and then take off. In The After Cancer Pilates classes, I will help you start moving, meeting you where you are. We will discover the power of breathing and the effects it will have on your mind and body. We will then take your breath into stretches, seeking places to lengthen and find more space. Finally, we will add strength, strengthening you from the inside out. Breathing, stretching, strengthening, we will crawl, we will walk, we will run. Through these stages you will gain the confidence you need to explore what types of movement works best for you. Maybe you’ll stick with Pilates, or maybe starting this movement will excite you to try strength training, cycling, or yoga. Most importantly, my gift to you is helping find ways to move your body every day, and exploring all of the ways movement heals. “Change happens through movement, and movement heals.” – Joseph Pilates Get started with The After Cancer

Taffie Lynn Butters is a board-certified health coach at The After Cancer. She's a breast cancer survivor and is passionate about helping others recovering from cancer with lifestyle interventions. Exploring the Emotional Roller Coaster of a Cancer Diagnosis Being diagnosed with cancer is like being on an emotional roller coaster. The initial stage being shock and disbelief. Later comes anger, sadness, depression, bargaining, and eventually a form of acceptance. But even after the acceptance, there is often a sense of anxiety and sometimes unexplained emotions that carry on beyond treatments. It is very common for people who receive a cancer diagnosis to experience depression and/or anxiety, especially after treatments conclude. If these feelings persist or interfere with daily life you may need to consult with your primary physician. The Connection Between Cancer and Depression So, what exactly is depression and why are cancer patients affected? Depression is defined as a persistent depressed mood that can cause feelings of loss of interest in activities you normally enjoy and is common among people with cancer (1). Just being diagnosed with cancer can feel depressing, but it may not necessarily be the true emotion. Instead, it may be more based in uncertainty or fear (2). While understandable, it’s important to manage the effects of stress on the body and mind that may be attributing to feelings of depression. Self-care can play an active role. As you think back on your situation, has there been a time in your life when you have felt stressed or depressed before? It’s important to look back on past experiences, and how you may have overcome them. While your circumstances may be different now, there may be some clues that may have helped you through this tough time. In Rebecca Walden’s blog about depression, she is able to recall a time in her life when she needed clinical help. She was able to share her experience and reflect on how she was able to overcome her depression. Mindfulness is most powerful when we understand what is motivating us internally. While the man on the beach in Rebecca’s story was seemingly externally motivated to keep his depression in check, Rebecca had discovered and built on her internal motivation. She had made time for herself, and she had learned the power of social connection. Through the help of her care team and therapist she could articulate what were the most impactful actions that she had taken to bring her relief. She had learned that her “normal” may look different than the man on the beach, but that if depression creeps in you must be your own advocate. What makes the biggest impact will be unique to you. Understanding what factors are playing into your feelings is a great first step. Working with a health coach can help you discover your motivations and put into action powerful lifestyle interventions to manage this stressful time in your life. Strategies for Managing Depression and Anxiety in the Cancer Experience Here is a list of evidence-based lifestyle therapies that have a proven impact on overall wellbeing (3). Mindfulness Meditation Moderate Physical Activity Yoga Tai Chi Music Therapy Hypnosis Acupuncture Changing thoughts and behavior does not require being perfect. It just takes commitment to self and consistent actions. Here are a few coaching tips to get you started: Identify specific activities and times to actively relax. Use a method to measure your progress that speaks to you (i.e., check list, journaling, calendar reminders). Experiment with different therapies. Every moment is an opportunity to change your perspective. Creating a plan for wellbeing when depression creeps in starts with small actionable steps. As Rebecca says, “There is no such thing in anyone’s life as an unimportant day.” Check out our Breast Cancer Online Program

Taffie Lynn Butters is a board-certified health coach at The After Cancer. She's a breast cancer survivor and is passionate about helping others recovering from cancer with lifestyle interventions. As a child, I was fortunate to be a great sleeper. I liked to sleep. I liked the feeling of a warm cozy bed, soft sheets, fluffy pillows, and the cool breeze of a fan blowing the air ever so softly across my skin. I can remember as a teenager sleeping until noon or later and making my room a haven to sleep. Although I didn’t understand the importance of sleeping then, my body has always known. The importance of sleep Sleep and cancer have a dependent relationship. While lack of sleep is not necessarily responsible for the onset of cancer, it can be a contributor in healing and reducing the risk of recurrence. Sleep is usually disrupted during treatments and can continue to be affected even after cancer. When you are sleep deprived inflammation and cortisol levels rise, which can lead to insulin resistance and weight gain which can be huge factors for cancer. According to a 2004 study, up to 80% of people affected by cancer are affected by fatigue and/or insomnia, which can impact the cells of the immune system. To quote the “Cancer Revolution” by Dr. Leigh Erin Connealy, “One study showed that insufficient sleep might contribute to breast cancer recurrences among post-menopausal women and the development of more aggressive forms of breast cancer.” The good news is consistent sleep hygiene can improve the quality of your sleep and protect and help defend your health. Studies also reveal that a disruption to your circadian rhythm may affect your body’s ability to produce melatonin. This vital hormone not only aids in your sleep quality but has increasing research to support its importance on helping stop cancer from growing. If you asked all the Marvel characters, they would tell you that sleep was their secret weapon. We don’t even have to learn how to do it. As fetuses we sleep, and our body innately reaps the benefits even before we are born. So why as adults do we play it off as a luxury and often discard the importance? Somewhere along the way our peers and society view productivity and an active body as a sign of success. We are made to believe that maxing out our days and having the ability to “function” on a couple of hours of sleep is some kind of badge of honor. This couldn’t be farther from the truth. So, what exactly happens when we sleep Just like our computers, we need constant software updates and need to clear out the malware and viruses. Unlike a computer, this update needs to happen every day. Especially when you are defending against cancer. When you sleep, your body not only rest and slows down the whole operating system, but it preforms an essential clean-up process. This is essential in repairing and removing and damaged cells including cancer! Your brain literally cleans and washes itself from all the activity of the day. The millions of cells that were created are sorted and damage cells are taken out for the trash through the lymphatic system. And God bless our liver! Our liver is a powerhouse. Toxins get an invitation to visit the liver, so that it can remove them and send them on their way. And although our digestion is active all day long, during our sleep is when the information from the nutrients is extracted and waste is made. See if you can relate to this…. It’s 3am. Why the heck do I keep waking up at 3am every single night?! It’s so frustrating. I want to sleep until 6am or even 7am, but my body is just not cooperating. I have been arguing with my husband for the last several weeks, and I am worried about the effects it’s having on my health. I talk to my functional medicine doctor, and she is concerned that I am not sleeping. Well, I am “sleeping”, but it’s not restful and my body is not getting the time it needs to restore and repair. You see for this process to happen; you need to have a minimum of 6 consecutive hours of uninterrupted sleep. This is when the magic happens. This is when your body is doing essential healing. Sleep is an important part of healing from cancer. It’s a major lifestyle intervention that often needs attention. Want to know something crazy? Sleep starts as soon as you wake up! Our gut and our brains are synthesizing and producing hormones that will affect the quality and quantity of sleep from the moment you open your eyes. Recommendations for a good sleep hygiene Let me ask you, what is the first thing you look at when you wake up? Is it your phone or is it the daylight? If you answered your phone, you may be having trouble sleeping at night. As soon as you wake up, your body is preparing for the next thing. By taking the time to expose yourself to the rising sun or natural daylight for 20 minutes, you are signaling your body to produce serotonin and melatonin that will be stored for use later that night. So, what can you do to improve your sleep hygiene and set yourself up for the best sleep? The CDC makes great recommendations. You may be asking why the heck does the CDC care about sleep? And the answer is because the Center for DISEASE Control is just that - trying to help you prevent disease. Sleep is on the forefront of disease prevention, including but not limited to cancer, heart disease, metabolic syndrome, and diabetes. Be consistent. Go to bed at the same time each night and get up at the same time each morning, including the weekends. (backup 6-8 hrs from your wake-up time, that’s when you need to be activity sleeping. 30 mins before that is your bedtime) Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature (use an eye mask if needed, ideal temperature is 65-68 degrees) Remove electronic devices, such as TV’s, computers, and smart phones, from the bedroom (blue light tricks your brain into thinking it needs to be awake and a smart phone emits Electronic Magnetic Field that disrupts sleeps) Avoid large meals, caffeine, and alcohol before bedtime (ideally last meal is 3 hrs before bedtime, all three of these things contribute to reflux) Get some exercise. Being physically active during the day can help you fall asleep more easily at night. (light yoga before bed can relax the body and reduce stress) I would add to this list some sort of relaxation techniques. Stress is a major sleep disruptor and culprit for diseases including cancer. Ideas include yoga, meditation, deep breathing exercises, adaptogens, melatonin supplements, detox bathes, and herbal teas. While working on sleep can sometimes seem impossible, consistently is key It won’t happen overnight (pun intended), but knowing the effects and necessity are strong arguments to consider prioritizing it. Working with a Health and Wellness Coach can make the difference. A coach will partner with you, so you can achieve your sleeping goals and improve your sleep hygiene. Together we will identify challenges, set goals, use intuitive resources and tools, and developing a strategy to implement these changes. Coaching allows you to be in control and experiment to get you to your goal. Get started with The After Cancer

Taffie Lynn Butters is a board-certified health coach at The After Cancer. She's a breast cancer survivor and is passionate about helping others recovering from cancer with lifestyle interventions. Cancer is an emotional roller coaster Cancer is an emotional roller coaster. It’s almost like you go through a grieving process of disbelief, anger, bargaining, depression, and acceptance. If you have been on this roller coaster you recognize the grief. But what about what happens after acceptance, and what about the emotions of the past that you need to release? How the mind-body connection affects healing The mind/body connection is a huge factor in healing. The environment in which your cells are chronically exposed, feed and direct their behavior. Meaning that if you are chronically stressed or in a negative state, so are your cells. Dr. Bruce H. Lipton describes the connection in his book The Biology of Belief, “Thoughts, the mind’s energy, directly influence how the physical brain controls the body’s physiology.” He goes on to describe, “The fact is that harnessing the power of your mind can be more effective than the drugs you have been programmed to believe you need.” Wow, that’s powerful stuff! Thought patterns are passed down in families. You can see them repeated in illnesses. Although we may be predisposed to certain diseases, they are not activated in our DNA without the right conditions. For instance, you may a family history of diabetes or cancer, but the symptom of diabetes or cancer is not activated without the right conditions. However, eating patterns and ways of managing stress are taught and passed down in families, so it’s very likely to develop similar diseases. The influence of thoughts in healing Breaking the cycle of these patterns is possible. Lifestyle interventions transform health. When something as big as cancer creeps into our lives, it’s often time to review and access our habits. Negative thoughts and releasing emotions of the past are a part of healing. Using powerful daily affirmations can literally rewire your brain and put your body on a path to healing. Affirmations will look different for everyone. You can make up your own or start with written ones. Regardless, work with the ones that ring true for you. The ones that you read, and you feel it in your soul. Think about where will you use these affirmations – on a walk or before you get out of bed? Pick a time of the day and be consistent. Make a commitment to yourself and repeat these statements over and over. Daily affirmation is an act of self-love. Your body is listening, and eventually, you will automatically default to these thought patterns. You will change the cycle and help heal your body! Here are some ideas to get you started: I am in control of my mind and my body. My body is healed and restored. I release all causes of dis-ease from my past and now move into a state of health and happiness. I am getting better moment by moment day by day. I love who I am as a person. Get started with The After Cancer

Joe Bullock was diagnosed with stage 3b colorectal cancer in 2018. He's the COO of Man Up to Cancer and a Community Manager at COLONTOWN. Picture: Joe is growing his beard for #Movember to raise awareness for men's health. I hate cancer! I’m waiting to find out if a friend whom I just saw a couple of weeks ago has passed away from this disease. I hate cancer! Another friend is having a couple of spots of concern biopsied soon to see if his cancer has metastasized. I hate cancer! I am constantly being reminded that the people that I love and know personally are just waiting to die from this disease no matter how hard they fight. I hate cancer! Today I just feel sad because there are moments I am tired of being the one left behind. The guilt of my own survivorship bares down on me. I hate cancer! I hate cancer! I hate cancer! Today, I have hope. As my friends and loved ones are dying from cancer. We will still find a cure for this relentless disease. I realize this may not happen in my life time. Today, I have hope. Because I’m inspired by the determination of my friends that are currently in the battle with this disease. The treatments and clinical trials that they may be a part of might help find a cure for cancer in the future. Today, I have hope. As we will continue to advocate for research in the cancer space to find out why so many lives are being taken because of this devastating disease. Our voices will be heard! Today, I have hope. That a patient’s care matters and they will be given the support to battle this disease. If a person needs medical attention, it will be given to them no matter the barriers that may present itself to them. Today, I have hope. I believe that more cancer survivors like myself will continue to serve the community so no one feels alone in the fight with cancer. Today, I have hope. Today, I have hope. I hate cancer everyday! Today, I have hope. Get started with The After Cancer

Don Helgeson is a recently retired Mountie who worked for the Royal Canadian Mounted Police for 28 years. He was diagnosed with prostate cancer at 51. He and his wife Lisa live on Vancouver Island, British Columbia, Canada. This picture is from Remembrance Day 2020 - Don’s last official appearance as a Mountie in red serge after 28 years of service. Routine blood work diagnosed his prostate cancer Several months before his retirement, Don started his journey as a prostate cancer patient and survivor at the age of 51 starting in September 2020. He had severely broken his ankle while making an arrest in the Spring of 2019 and complications with his recovery led to making the difficult decision of taking an early retirement. During this process, Don completed his final PHA that September which included what he’d hoped would be uneventful - especially for his routine blood work. Don was mostly concerned with managing elevated cholesterol readings from the previous year, and was looking forward to seeing a decrease in this particular reading after making some significant lifestyle changes. Little did he know at the time that something else was happening inside his body that would lead to one of the biggest fights of his life. A two-time cancer survivor Don was already a two-time cancer survivor after surviving malignant melanoma and colon cancer diagnoses at ages 27 and 37 respectively. Keeping this in mind, he understood how important it was to make his health priority number one especially while serving as an active member. Blood work during this last PHA revealed that he had an elevated PSA reading. The PSA (Prostate Specific Antigen) test is commonly included in routine blood work once a man reaches age 50 in the province of British Columbia. This test is known as an effective first step to determine if a man may have prostate cancer. After a very high PSA reading, several other tests were conducted including an MRI, CT scan, bone scan and a biopsy of the prostate. After the biopsy, Don was officially diagnosed with aggressive prostate cancer in December 2020. On a side note, his cholesterol had actually decreased - at least one small victory during a scary time in his life. Lack of information about treatment decisions After his official prostate cancer diagnosis, Don learned that there wasn’t a lot of information for men his age when it came to making prostate cancer treatment decisions. His treatment options were also complicated by the fact Don was living with Lynch Syndrome - a genetic defect that increases the odds of developing certain types of cancers at a very young age. Don inherited Lynch Syndrome from his mother who had also battled several cancers including colon cancer starting at age 42. Sadly, Don’s grandmother also died from colon cancer in her early 50’s long before genetic testing became available. In addition to reading materials provided by his surgeon, Don did a great deal of research online to learn about his disease and the common treatments available. As well, he already belonged to an online cancer community specifically for men living with cancer as a then two time survivor. This online community, “Man Up to Cancer” allowed Don to connect with other men his age with prostate cancer who had gone through many different types of treatment options and outcomes. Taking into consideration all that he had learned, Don opted for radical prostatectomy surgery in Nanaimo in January 2021 and had his prostate removed. His recovery was long and he dealt with several complications along the way. Becoming a prostate cancer advocate Post surgery, Don knew that he wanted to share what he had learned about his disease and living with Lynch Syndrome. He also knew that he wanted to become a prostate cancer advocate early into his journey by sharing his story, or by being a part of someone's support network. In August 2021, Don completed a short memoir about his prostate cancer journey. To get his story out, he created a webpage to document his story to help others. His message included the good, the bad and the ugly of living with a prostate cancer diagnosis. In addition to his personal story that led to being diagnosed with prostate cancer at such a young age, it’s also a story about gathering information and forming relationships with younger men who were also in the same fight. Don now belongs to two online cancer communities for men and has found the relationships he’s developed in these groups invaluable. In addition to Man up to Cancer, he is an Admin for ‘The PC Tribe’ Facebook group for men with prostate cancer. The memoir is quite detailed and Don has decided to share some very private details of his life and to share his vulnerable side. This is not a common thing for a police officer to do. His hope is that this story will give young men hope, and a chance to see the options that are possibly available. His full memoir can be found at: https://www.prostatecancer51.com Although Don chose surgery as his prostate cancer treatment option, his webpage is not intended to promote any particular treatment. It is simply there to assist men during the difficult decision making process. Especially younger men. In addition to the incredible amount of love and support received from family and friends, several men helped Don along the way. He wishes to thank each and every one of them. These men, and their contributions are recognized in the memoir. As of November 2023, Don is facing a possible prostate cancer recurrence as his PSA has once again started to rise. Don can be contacted with questions or comments at: don@manuptocancer.com Meet our Care Team

When to celebrate cancerversary? A cancerversary is a significant milestone in your cancer survivorship journey, marking the anniversary of your diagnosis or completion of treatment. It is a time to reflect on the strength, resilience, and progress made throughout the challenging experience you went through. While the decision of when to celebrate a cancerversary is personal, many survivors choose to commemorate it annually. Quotes and thoughts for this day Cancerversaries are an opportunity to honor the journey and acknowledge the immense strength it took to overcome the hurdles of cancer. Here are some quotes and thoughts to inspire you on this special day: "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold Schwarzenegger "Life isn't about waiting for the storm to pass. It's about learning how to dance in the rain." - Vivian Greene "You are braver than you believe, stronger than you seem, and smarter than you think." - A.A. Milne "The human spirit is stronger than anything that can happen to it." - C.C. Scott "Your life is your story, and the adventure ahead of you is the journey to fulfill your own purpose and potential." - Kerry Washington Taking care of your mind and body While celebrating a cancerversary is a way to honor your strength, it is equally important to prioritize self-care and well-being. Here are some ways to take care of your mind and body on this special day: Practice gratitude: Take time to reflect on the positive aspects of your life, the lessons learned, and the people who supported you throughout your cancer journey. Express gratitude for the strength and resilience that carried you through. Engage in self-care activities: Treat yourself to activities that promote relaxation and rejuvenation. This could include taking a long bath, enjoying a massage, practicing meditation or mindfulness, or engaging in hobbies that bring you joy. Connect with loved ones: Surround yourself with supportive family members and friends who have been there for you. Share your triumphs, express your feelings, and celebrate the milestones together. Set goals and embrace new beginnings: Use your cancerversary as an opportunity to set new goals and aspirations. Embrace the possibilities that lie ahead and focus on living a fulfilling life beyond cancer. Seek support if needed: If you find yourself struggling with emotional or psychological challenges related to your cancerversary, consider reaching out to support groups, counselors, or therapists who specialize in working with cancer survivors. They can provide guidance and help you navigate the emotional complexities of this milestone. A cancerversary is a celebration of your strength, resilience, and journey as a cancer survivor. It is a testament to your courage and serves as a reminder of the obstacles you have overcome. Embrace this special day, take care of yourself, and continue to live your life with strength, purpose, and gratitude. Get started with The After Cancer

The importance of inspiring words In the face of a cancer diagnosis, finding inspiration and hope can be a powerful tool for navigating the challenging journey that lies ahead. One such source of inspiration is the poignant and uplifting poem, "Cancer Is So Limited," written by Robert L. Lynn. This poem beautifully captures the resilience and strength of individuals facing cancer, reminding us that there is more to life than the disease itself. Lynn's poem encourages us to embrace life and appreciate its beauty despite the challenges posed by cancer. It reminds us that every day is a precious gift, urging us to live each moment to the fullest and cherish the relationships and experiences that bring us joy and meaning. Let Lynn's words be a source of strength, motivation, and solace as you navigate your own cancer journey. Remember that you are not alone, and there is a community of support ready to walk alongside you. Draw inspiration from the poem, and let it guide you in embracing life, finding joy in the small moments, and holding onto hope. Things cancer cannot do Cancer Is So Limited by Robert L. Lynn They’ve sentenced you with invisible cells that embed themselves deep in body recesses and multiply: lymphatic assault on vital functions. Can cancer conquer you? I doubt it, for the strengths I see in you have nothing to do with cells and blood and muscle. For cancer is so limited--- It cannot cripple love. It cannot shatter hope. It cannot corrode faith. It cannot eat away peace. It cannot destroy confidence. It cannot kill friendship. It cannot shut out memories. It cannot silence courage. It cannot invade the soul. It cannot reduce eternal life. It cannot quench the spirit. It cannot cancel Resurrection. Can cancer conquer you? I doubt it, for the strengths I see in you have nothing to do with cells and blood and muscle. Get started with The After Cancer

Receiving a cancer diagnosis is overwhelming, but many individuals go on to live fulfilling lives as cancer survivors. Embracing survivorship means focusing on reclaiming one's life, finding hope, and adopting strategies to promote overall well-being Survivorship for cancer patients Advancements in medical research and treatments have significantly improved survival rates for many types of cancer. Cancer is a complex disease, and individual outcomes can vary based on factors such as cancer type, stage, and individual health. However, the increasing survival rates, advancements in treatment options, and supportive survivorship programs provide hope and optimism for cancer patients and their loved ones. Let's explore some statistics that emphasize the positive progress in cancer care: Increased survival rates: According to the American Cancer Society, the overall cancer death rate in the United States has been steadily declining since the early 1990s. Between 1991 and 2018, the cancer death rate dropped by 31%, resulting in approximately 3.2 million lives saved during that time period. Improved early detection: Early detection plays a crucial role in successful cancer treatment. Screening programs, such as mammograms for breast cancer or colonoscopies for colorectal cancer, have contributed to earlier diagnoses. This allows for more effective treatment interventions and better chances of survival. Advancements in treatment options: The development of innovative treatment options has revolutionized cancer care. Targeted therapies, immunotherapies, and precision medicine have shown remarkable success in treating specific types of cancer. These treatments have significantly improved survival rates and quality of life for many patients. Personalized medicine: With advancements in genomic testing, doctors can now analyze a patient's tumor at a molecular level. This enables them to identify specific genetic mutations and tailor treatment plans accordingly. Personalized medicine allows for more precise and effective treatments, increasing the chances of successful outcomes. Survivorship programs: The focus on survivorship has also gained significant attention in recent years. Survivorship programs provide comprehensive care for individuals during and after cancer treatment, addressing their physical, emotional, and social well-being. These programs support patients in managing long-term effects of cancer and improving their overall quality of life. Wellbeing during the treatment phase It is crucial for you to proactively manage your health by following recommended screening guidelines, adopting healthy lifestyle choices, and staying informed about the latest advancements in cancer care. With a positive mindset, access to quality healthcare, and ongoing research efforts, cancer can be effectively managed, allowing patients to lead fulfilling lives beyond their diagnosis. Maintaining a sense of wellbeing during cancer treatment has a positive impact on both physical and emotional health. Here are some actionable tips to support your well-being during this challenging time: Prioritize self-care: Make self-care a priority by engaging in activities that bring you joy and promote relaxation. This can include practicing meditation, gentle exercise, spending time in nature, or pursuing hobbies and interests. Seek supportive relationships: Surround yourself with a strong support network of friends, family, and fellow survivors. Share your feelings and concerns with them and allow them to provide encouragement and understanding. Communicate with your healthcare Team: Openly communicate with your healthcare team about any physical or emotional challenges you may be facing. They can provide guidance, support, and recommend resources to help you navigate through your treatment journey. Healthy lifestyle choices: Adopting a healthy lifestyle can have a positive impact on your well-being. Focus on maintaining a balanced diet, getting regular exercise, and ensuring you get enough restful sleep. Manage stress: Explore stress-reducing techniques such as deep breathing exercises, mindfulness, and relaxation techniques. These practices can help alleviate anxiety and promote a sense of calm. When to seek emotional help While it's normal to experience a range of emotions during and after cancer treatment, there may be times when seeking professional emotional support becomes necessary. Here are some signs that indicate it may be time to seek help: Persistent feelings of sadness, hopelessness, or anxiety that interfere with daily life. Difficulty coping with the emotional impact of a cancer diagnosis or treatment. Social withdrawal and isolation from friends and family. Disruption in sleep patterns, appetite, or overall energy levels. Lack of interest in activities that previously brought joy. If you are experiencing any of these symptoms, it's important to reach out for assistance from mental health professionals specializing in cancer-related emotional challenges who can provide the necessary support and guidance. Get started with The After Cancer