Article Topic: Health and Wellness Tips

For Your Health — Health and Wellness Tips for Cancer Survivors

Most of us have been touched by cancer in some way. Maybe we have friends or family who’ve been diagnosed, or maybe you’re one of the 18 million people in the U.S. living as a cancer survivor.

Given cancer’s seriousness, its extent can certainly feel concerning, especially as the number of cancer survivors is expected to grow to over 22 million within the next 10 years.

But there is actually some good news to go along with these large numbers.



“Yes, part of this growth we’re seeing in the number of survivors is because we have an aging population and more people are being diagnosed,” said Lindsay Peterson, MD, MSCR, director of the survivorship program and the START Strong Survivorship Clinic at Siteman Cancer Center, based at Barnes-Jewish Hospital and WashU Medicine. “But part is also because people are living longer after a cancer diagnosis.”

And for this growing number of survivors, there are steps that can help improve health and well-being over the years. It’s almost never too early in the cancer journey to get started with them.

“Talking with patients about healthy behaviors — like nutrition and physical activity and weight management — at the very beginning of a cancer diagnosis not only can help them get through their treatments easier, improving their quality of life and minimizing side effects, it can also instill those healthy habits and behaviors from the very beginning,” Peterson said. “And some of those behaviors have been shown to actually improve cancer prognosis and outcomes down the road.”

Many of these steps can also lower the risk of other conditions that remain important in people’s lives beyond cancer, including stroke, diabetes, heart disease and reduced mobility.

Healthy approaches for cancer survivors:

  • Don’t Smoke. Quit if You Do. This has huge benefits for many diseases. And it’s never too late to quit. Studies show that even people with advanced cancer benefit from quitting. Visit smokefree.gov for help.
  • Be Physically Active and Eat a Healthy Diet. Focus on fruits, vegetables and whole grains — and limit red meat, processed meat and alcohol. Also, try to get some physical activity every day — even if it’s a small amount. When ready, try to build up to around 30 minutes a day.
  • Maintain a Healthy Weight. Weight can be a complex issue for survivors, for many reasons. Staying at a healthy weight, though, can have important benefits. Your doctor or clinic can help with resources.
  • Get Screening Tests and Go to Regular Checkups. It’s important to keep up with post-treatment care with your primary care doctor and oncology team. These visits are not only key to your health as a survivor but also great places to check in about your overall health.

Looking after mental well-being is also key. Almost every survivor has some type of emotional concern, Peterson added. It could be anxiety, fears of cancer returning or questions about how cancer may impact relationships. Financial issues, like bills, and practical issues, like transportation, can add to this. “I try to understand what a patient’s specific concerns are and get the person connected with resources that can help, whether that’s a counselor or social worker or support group.”

Cancer can also be isolating for many survivors. So, it can be valuable for both survivors and their family and friends to make efforts to stay connected.

“Once someone finishes treatment, everyone may now think they’re fine. So, all of the support they were getting — emotional or otherwise — goes away,” Peterson said. “And the reality is, once people are done with their cancer treatment, that’s actually when I think they need the most emotional support.”

So, friends and family can help uplift survivors by staying engaged and asking them what types of help they may need. Survivors, for their part, can help by more actively letting people know the types of help and support they may be looking for.

Programs for survivors that support healthy behaviors and other key parts of follow-up care can be central to helping survivors live longer, healthier lives. And all survivors should be given the focus they deserve.

“It’s important that we start to recognize survivorship as an integral part of cancer care — not just something we’ll try to offer, but something we need to offer,” Peterson said. “That’s when it will get the attention it needs, and we’ll be able to move the field — and the benefits it offers — forward.”

Additional resources for cancer survivors:

For Your Health: Should you sip or skip your favorite summer drink?

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For something so simple, there can be something surprisingly enjoyable about a cold drink on a hot day.

It can quench our thirst, cool us down and just taste great.

And during these warm months when we need to drink more than usual to stay hydrated, it’s important to choose drinks that we like, but it’s also important to choose drinks on the healthier side.

Figuring out which drinks hit that sweet spot, though, isn’t always easy. To help with that, I spoke with Yikyung Park, a nutrition researcher and professor in the Division of Public Health Sciences at WashU Medicine, for her insight on which popular summer drinks are easy to say “yes” to — and which ones we should try to limit.

Plain water. “The best choice!” she said. Zero calories and refreshing, with nothing extra. From the kitchen tap or bottle filling station, it’s basically free — and easy to find. Keep a reusable, plastic-free bottle in your pack or on your desk, so water’s always in easy reach.

Fizzy water. “As good as plain water.” It can cost more but also be a nice twist on plain water. Choose unsweetened versions.

Iced tea and iced coffee. “A good choice, but avoid drinking too much.” There can be some health benefits from drinking coffee, but caffeine can be a problem with both tea and coffee. And try to keep milk, cream and sugar to a minimum. The calories and saturated fat can add up quickly.

Coconut water. “It has electrolytes, which can be helpful when we’re sweating a lot, but choose those with no added sugar.”

Fruit juice. “Good option, but be sure to choose 100% fruit juice, not a fruit-flavored drink.” And even for 100% juice, it’s best to drink it only once in a while. While 100% juice has some vitamins and minerals, it also has about as much sugar as soda.

Lemonade. “Very refreshing — and a summer classic — but watch out for sugar content.” Like juice, it can have as much or more than soda. So, it’s best to have it only sometimes.

Sugary soda, energy drinks and sports drinks. “These types of sugary beverages are not a good option. They’ve been linked to an increased risk of weight gain, diabetes and other chronic diseases. Many sodas and energy and sports drinks also contain a high amount of caffeine, which can be problematic for many people, especially children.” Combined with the warm temperatures of summer, the caffeine can also lead to dehydration. Sugary drinks are popular, but they’re best to avoid, particularly for kids.

Diet soda. “Since there’s no sugar in diet soda, it seems a better option than sugary drinks, but that’s not the case.” It’s best to limit them as well. Diet sodas contain caffeine and artificial sweeteners, which have been linked to poor health outcomes in some studies.

Blended coffee drinks. “These are an unhealthy combination of sugar and caffeine, plus they can be very high in calories!” Iced coffee or cold brew with just a splash of milk is a healthier alternative.

Bubble tea. “A fun drink for summer, but best to limit. It contains a high amount of caffeine and calories.”

Beer, hard seltzers and other alcohol. “Alcoholic beverages can lead to dehydration — and they have other well-known, serious health effects.” Alcohol increases the risk of cancer as well as injury, suicide, liver disease, mental illness and even infectious disease. As much as beer and other drinks can be a traditional part of summer celebrations, the healthiest approach is not to drink. Try nonalcoholic beer for a better option that tastes like the real thing.

Enjoying our favorite drinks with family and friends — or in a quiet moment alone — can be a special part of summer. Day-to-day, though, try to choose healthier drinks overall. It’s the best way to stay hydrated and can give a real boost to our long-term health.

“Except for plain water, it’s best to drink all other beverages in moderation or less,” Park concluded. “Most we shouldn’t drink every day.”

It’s your health. Take control.

For Your Health: Staying cool and sun-safe this summer

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Food sizzling on the grill is one of the classic sounds of summer — right up there with kids splashing in sprinklers and the crack of a bat at the ballpark.

That sizzling can also be a good stand-in for how we might feel outside on a sweltering day.

With a little planning, though, we can make our time in the sun feel cooler and more comfortable — and much better for our skin.

“Any amount of tan, and certainly sunburn, represents damage to the DNA of our skin cells,” said Dr. Aubriana McEvoy, a dermatologist at WashU Medicine in St. Louis. “And the more sun people get over their lives, the more of a chance there is for damaged cells to turn into skin cancer, which can affect our quality of life and, in some cases, the length of our lives.”

Too much sun can also lead to wrinkles, coarse skin and discoloration, making our skin look older than it is, she added.

Some simple steps can go a long way toward lowering the risk of skin cancer while keeping our skin looking healthier as well. And everyone can benefit, from those with fair skin to those with darker skin.

Sunscreen is a great place to start. Choose one with Sun Protection Factor (SPF) 30 or higher and be sure to use a generous amount, about an ounce for an adult at the pool — reapplying every couple hours. There are a lot of sunscreen options these days, so try out a number of them to find one you and your family like.

“My favorite sunscreen is the one you will wear,” McEvoy said.

Clothes are another way to stay sun-safe. Long-sleeved shirts, pants and wide-brimmed hats do a great job covering skin and don’t need to be reapplied like sunscreen. And there are many inexpensive, lightweight options that are specifically made to protect from the sun and that have their own rating, called Ultraviolet Protection Factor (UPF). As with sunscreens, the higher the UPF number, the greater the protection.

The combination of clothes and shade from trees or sun shelters can be particularly important for kids. Sunscreen is not recommended for children under 6 months old. And older kids can be so active that it can be hard to keep them well-covered in sunscreen, McEvoy added.

Shade and lightweight, loose-fitting clothes can also help with staying cool and feeling good on a hot day summer day. And it’s hard to overstate the importance of drinking enough water. It can be easy to get behind on our hydration, especially on a fun-filled outing with family and friends. Try to keep a bottle close by filled with plain water or low-sugar sports drink mix. Make it as easy as possible for you and your family to stay hydrated.

For many of us, summer is the best time of year, in no small part because we get to spend so much time enjoying long days and warm weather outside. And that’s an important part of life, McEvoy feels. Also important, of course, is doing so safely and healthfully.

When asked for one of her favorite tricks for staying cool and sun-safe in summer heat, she replied:

“If I’m at the playground or park with my kids, I’ll wear a sun-protective shirt and just wet it down. That keeps me way cooler and protects me from the sun.”