Don't miss our upcoming webinars. Subscribe today! In part 3 of our 8-part Empowerment Series: Dr. Rutledge will provide practical ways to unleash the body's healing potential through physical habits and techniques - done with an attitude of peace, love and gratitude. View the video: https://youtu.be/CUyAxMpKe8o To learn more about CCSN, visit us at survivornet.ca Follow CCSN on social media: Twitter - https://twitter.com/survivornetca Facebook - https://www.facebook.com/CanadianSurvivorNet Instagram: https://www.instagram.com/survivornet_ca/ Pinterest - https://www.pinterest.com/survivornetwork

1. C C S N ’ S R E M A R K A B L E C A N C E R
S U R V I V O R ’ S G U I D E T O
H E A L I N G A T T H E L E V E L O F T H E B O D Y
W E E K 3 W I T H D R .
O C O T O B E R 1 4 R O B R U T L E D G E

2. YO U R G OA L S F O R T H I S S E R I E S
•Maximize your chance of recovery
•Feel better emotionally
•Think more clearly and function better
•Learn to connect more deeply
•Grow psychologically / spiritually

3. W H A T I S C O M P L E T E C A N C E R C A R E ?
( I N T E G R AT I V E O N C O L O G Y )
• Understanding what’s happening to you
• Getting the best from the medical system
• Empowering yourself with healthy lifestyle
- Exercise, diet, sleep, relaxation techniques
• Settling the mind
• Nurturing your spirit

5. N I N E K E Y FA C T O R S S H A R E D B Y
R A D I C A L R E M I S S I O N S U R V I V O R S
• Taking control of your
health
• Following your intuition
• Radical change in diet
• Use of herbs and
supplements
• Releasing suppressed
emotions
• Promoting positive emotions
• Embracing social support
• Having a strong reason for
living
• Deepening spiritual connection
• **Exercise

6. TA K E H O M E P O I N T S
( W H A T R E M A R K A B L E C A N C E R S U R V I V O R S D O )
• Unleash your healing potential by taking care
of your body
• Tap into expertise – and trust your intuition
• Love your body

7. T O DAY ’ S W E B I N A R C O N T E N T
• Setting the Intention
• The Body-Mind Connection
• Exercise, Exercise, Exercise
• Maintaining a reasonable weight
• Sleep
• Practicing a relaxation technique

8. S E T T I N G T H E I N T E N T I O N
• In preparation of going into any situation:
• How do you want to be in the world?
• What do you hope of yourself?
• As a ritual, going into difficult situations, and
in the middle of chaos
• Why do you want your body to be healthy?

9. T H E M I N D - B O D Y A N D
B O D Y- M I N D C O N N E C T I O N
• The nervous system includes the ‘body’
• Enteric (gut) nervous system
• The nerves around the heart
• Relaxing the body will settle the mind
• Eg. for insomniacs
• The ‘power pose’
• Increases testosterone and decreases corticol.
Improves confidence...

10. E X E R C I S E ! E X E R C I S E ! E X E R C I S E !
•What?
•30’ per day, 5+ days per week, moderate intensity
•Includes strength training twice per week
•8-10 muscle groups, 2 sets of 8-10 reps
•Option to add flexibility and coordination

11. E X E R C I S E ! E X E R C I S E ! E X E R C I S E !
• Why?
• More energy
• Better able to tolerate treatments
• Better function and quality of life
• Better sleep
• Better mood – releases ‘molecules of joy’, drives social connection
• Better immune function
• Less inflammation in your body
• Improved chance of survival - especially in some cancers

12. G E O F F E AT O N – R E M A R K A B L E
C A N C E R S U R V I V O R

13. E X E R C I S E ! E X E R C I S E ! E X E R C I S E !
•How?
•Make it fun
•Make it social
•Create a routine
•Do the work!

14. S I T T I N G I S T H E N E W S M O K I N G

15. P L A N T- B A S E D D I E T
S TAY T U N E D F O R N E X T W E B C A S T

16. M A I N TA I N A R E A S O N A B L E W E I G H T
•Aim for a healthy and strong body (not a number)
•Through exercise and healthy diet
•Self compassion is the best way to make a change

17. SLEEP

18. L E V E L S O F S L E E P T E A C H I N G
• Information about sleep (debunk the myths)
• Sleep hygiene
• Stimulus control
• Sleep restriction
• Meditation / relaxation
• Reframing thoughts that interfere with sleep

19. S L E E P R E L AT E D M Y T H S
• I can’t function on less than 8 hours of sleep
• I shouldn’t wake up in the middle of the night
• If I’m tired I should go to bed earlier and spend more
time in bed
• Insomnia is going to harm me
• If I can’t sleep it will ruin my day (cancel my plans)

20. S L E E P H YG I E N E
• Caffeine – early in day only
• Exercise early
• Supper at least 2 hours before sleep
• 14 hours of fasting over night
• No alcohol
• Turn off all screens at least an hour before sleep
• Low lighting in the evening, cool room for sleep (+/- sex) only
• Don’t look at the clock
• ROUTINE: Wake up before the alarm goes off

21. S T I M U L U S C O N T R O L
• Train your brain to go to sleep when you are in bed
• SEE AN EXPERT / DO YOUR RESEARCH
• Start with your bedtime routine
• Only go to bed when sleepy
• Get up if not asleep in 20-30min (do something boring)
• Go to bed again when sleepy
• Wake up same time – no naps!!

22. S T R E T C H !

23. N A P P I N G
•Learn better, lower blood pressure post naps
•Keep naps relatively short (<45min)
•Before 5pm

24. S L E E P R E S T R I C T I O N
•NEEDS to be supervised
•Get up same time every morning
•Bedtime based on a calculation
•Usually 2-3 weeks of discomfort for long term gain

25. R E F R A M I N G I N T R U S I V E T H O U G H T S
•Cognitive therapy or CBT, based on Dr. David
Burns research / book “Feeling Good”
•Our thoughts influence how we feel
•We can reframe our thoughts and core beliefs
to feel and function better

26. STEP 1
Mindful of
Distressing
Thoughts
STEP 2
Awareness and
Inquiry
1. What emotions
follow from this way of
thinking?
2. How does my body
feel?
3. Is this a helpful or
harmful thought?
4. Exaggerated,
irrational?
STEP 3
Kind & Rational
Response
-Acknowledge the difficulty
with kindness
-Look at the situation from
another perspective
-Encourage yourself: “I can..
Situation:

27. Mindful of
Distressing
Thoughts
Awareness and
Inquiry
1. What emotions
follow from this way
of thinking?
2. How does my
body feel?
3. Is this a helpful or
harmful thought?
4. Exaggerated,
irrational?
Kind & Rational
Response
Situation: Waking up and not getting back to sleep

28. Mindful of
Distressing
Thoughts
This is bullsh**!
I’ll never get a
good night’s
sleep. Insomnia
is ruining my
life. This is
totally unfair to
get cancer and…
Awareness and
Inquiry
Kind & Rational
Response
Situation: Waking up and not getting back to sleep

29. Mindful of
Distressing
Thoughts
This is bullsh**!
I’ll never get a
good night’s
sleep. Insomnia
is ruining my
life. This is
totally unfair to
get cancer and…
Awareness and
Inquiry
1. What emotions
follow from this way
of thinking?
2. How does my
body feel?
3. Is this a helpful or
harmful thought?
4. Exaggerated,
irrational?
Kind & Rational
Response
Situation: Waking up and not getting back to sleep

30. Mindful of
Distressing
Thoughts
This is bullsh**!
I’ll never get a
good night’s
sleep. Insomnia
is ruining my
life. This is
totally unfair to
get cancer and…
Awareness and
Inquiry
1. What emotions
follow from this way
of thinking?
2. How does my
body feel?
3. Is this a helpful or
harmful thought?
4. Exaggerated,
irrational?
Kind & Rational
Response
-Acknowledge the
difficulty with
kindness
-Look at the
situation from
another
perspective
-Encourage
yourself: “I can..
Situation: Waking up and not getting back to sleep

31. Mindful of
Distressing
Thoughts
This is bullsh**!
I’ll never get a
good night’s
sleep. Insomnia
is ruining my
life. This is
totally unfair to
get cancer and…
Awareness and
Inquiry
1. What emotions
follow from this way
of thinking?
2. How does my
body feel?
3. Is this a helpful or
harmful thought?
4. Exaggerated,
irrational?
Kind & Rational
Response
Ahhh. This is
frustrating. - It
doesn’t help to
get myself
worked up. I
can get through
this – and learn
to train myself
to get a better
night’s sleep.
Situation: Waking up and not getting back to sleep

32. M E D I TAT I O N /
R E L A X AT I O N T E C H N I Q U E

33. O T H E R O P T I O N S
•Any activity in which you consciously bring
your attention back to a point of focus
•Yoga, body scan, mindful walking, Qi Gong,…

34. 35
M E D I TAT I O N - N E U R A L B E N E F I T S
• Increased gray matter in the:
• Insula - interoception; self-awareness; empathy for emotions
• Hippocampus - visual-spatial memory; establishing context; inhibiting
amygdala and cortisol
• Prefrontal cortext (PFC) - executive functions; attention control
• Increased activation of left frontal regions, which lifts mood
• Increased gamma-range brainwaves - may be associated with integration,
“coming to singleness,” “unitary awareness”
• Preserved telomere length – protects your chromosomes

35. 36
Lazar, et al. 2005.
Meditation
experience is
associated
with increased
cortical thickness.
Neuroreport, 16,
1893-1897.

36. 37
M E D I TAT I O N : P H YS I O L O G I C A L
B E N E F I T S
• Decreases stress-related cortisol
• Stronger immune system
• Helps many medical conditions, including cardiovascular
disease, asthma, type II diabetes, PMS, and chronic pain
• Aids wound healing and post-surgical recovery

37. 38
M E D I TAT I O N : P S YC H O L O G I C A L
B E N E F I T S
• Improves attention (including for ADHD)
• Increases compassion
• Increases empathy
• Reduces insomnia, anxiety, phobias, eating disorders
• Mindfulness-Based Cognitive Therapy for depression
decreases relapse

38. Q U E S T I O N S
Dr. Rob Rutledge, Oncologist
Associate Professor of Medicine
HealingandCancer.org

39. C A N A D I A N C A N C E R
S U R V I V O R N E T W O R K
C O N TA C T I N F O
1750 Courtwood Crescent, Suite 210
Ottawa, ON K2C 2B5
Telephone / Téléphone : 613-898-1871
E-mail: jmanthorne@survivornet.ca or info@survivornet.ca
Website: www.survivornet.ca
Twitter: @survivornetca
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