2019 Cancer Battle Plan – Month 1
If you are a cancer survivor, you might be interested in reading this post. This is my critique of the first month of my 2019 cancer battle plan in my 16-year fight against prostate cancer.
There are only three things within my control that affect my cancer’s ability to return:
- What I eat
- My physical state, and
- My mental attitude
My anti-cancer eating program
Grade = D
I was really good about my eating habits during the first 10 years of my cancer journey. I dropped red meat and pretty much all dairy and my weight plummeted to just over 140 lbs, almost exactly what I weighed when I graduated from college.
But, in the summer of 2010, my wife and I took a wonderful walking vacation in the Cotswolds region of England. I discovered the fantastic ‘full English breakfast,’ and, although we walked over 115 miles in two weeks, I gained 5 lbs. It’s been an inexorable climb since then.
My 2019 goal is to reach 150 lbs. by December 31, 2019. My grade for January? D. I weigh 163, the same as January 1, 2019.
My anti-cancer exercise program
Grade = B
Bicycling is my main exercise element, with weight training and walking when I can. January is usually pretty crummy weather and it’s hard to get outside.
I’ve compensated for that by setting up an indoor bicycle trainer in our home office. I use the Zwift virtual app and ride with people all around the world. It’s fun. It makes the time on the trainer much less boring, although I do watch TED talks when I ride. [Wonderful 10-15 minute talks by talented people from around the world on a wide range of topics. It’s like listening to the favorite 15-minute lecture from the best professor in the school.]
My anti-cancer mental program
Grade = A
I’ve been a lifelong jogger/runner and bicyclist. Doing these things was always rejuvenating for me. They were times when I could just enjoy being outside. They are even more important now during my cancer journey.
Even though my cancer hasn’t come back [knock on wood] I’m still nervous every time I take a PSA blood test. Now, cycling and walking are even more important in maintaining my mental balance. And, I know that the more fit I stay, the more difficult it is for cancer to compromise my immune system and begin to grow again.
Create your own anti-cancer exercise program
- Cycling. If you like bicycling, through your leg over your bike and hit the road or the trail if you prefer mountain biking. If you use Strava.com to track your activities, please join our anti-cancer Around the World Cycling Group – https://www.strava.com/clubs/CancerJourneysFoundation
- Walking. You can do this anywhere. You pop on your sneakers and head out the door.
- Mental attitude. Cancer is a tough foe, but just exercising consistently – even just a little – will help calm your mind.
- My eating plan. I’ll talk more about that later!