ME vs. MM: A Healthier Me
In one of my first few columns, I discussed how I liked my old normal and was adamantly opposed to accepting a new normal now that I had cancer.
It's been well over two years since then, and I've had time to reconsider that position, and whether it might be in my best interest to establish a new normal.
Specifically, as the euphoria of reaching a complete response and getting off treatment has worn off over the past several months, I find myself concerned with how long my remission will last. Consequently, I’ve been thinking a lot about what changes I could make in my life that might improve the chances of prolonging my remission and my overall survival.
It’s not just about prolonging my life, though. It’s also about quality of life and recovering from two years of chemotherapy. As I stated in my column this past June, I've been dealing with sore, stiff joints and various other aches and pains since completing my treatment. I also wonder how much toxic sludge may be left in my system from all the poison that was pumped into me and whether that's affecting me.
The first change I’ve made is to become much more committed to exercising. I’ve been active all my life, whether playing sports or just exercising in general. However, I would occasionally slack off, sometimes for a few months at a time. Since being diagnosed, I’ve been much more dedicated and use my battle with cancer as a motivator to keep at it.
The other area I’ve started focusing on is diet and nutrition since this is another area that seems to have significant potential for improving and maintaining my health.
I’ve generally maintained a fairly healthy diet, at least during my adult life, but as anyone can attest, there’s always room for improvement (a few less desserts, less processed foods, less soda, etc.). So, over the course of the past few months, I've read about superfoods, supplements, juicing, vitamins, minerals, organics, phytonutrients, carotenoids, enzymes, detoxification, glutathione, antioxidants, lipotropics, GMOs, amino acids, flavonoids, and much, much more.
While I'm by no means an expert on any of this nutritional mumbo-jumbo, I think I've finally waded my way through enough of the facts, fiction, misinformation, sales pitches, miracle elixirs, and personal agendas to establish a plan for myself going forward. Believe me though, it hasn't been easy.
First of all, forget the talk of superfoods. If it's a fruit or vegetable, green tea, wild salmon, chia seeds, or anything that functions as an antioxidant, chances are it's been classified as a superfood. The bottom line is: eat plenty of fruits and vegetables, lean meats, and other healthy foods, and skip the processed foods.
Speaking of antioxidants, everyone's heard how great they are, right? They get rid of the free radicals floating around in your system, which reportedly cause oxidative damage to your organs and possibly cancer. But wait, I also came across an article in which the Nobel laureate Dr. James Watson states that free radicals may be key to preventing and treating cancer and that antioxidants may have caused more cancers than they have prevented. So what is a person to believe?
I've come across similar opposing views on drinking alkaline water, mega-dosing with vitamins and minerals, vegetarianism, special diets, and detoxification. Once again, how do you determine the truth?
For me, it gets back to maintaining a balanced, healthy diet, and avoiding food with little nutritional value, foods with additives and preservatives, foods grown with pesticides, foods that have been genetically engineered, etc. It may be a bit cliché, but I believe our natural environment was set up to meet our nutritional needs provided we make intelligent decisions as to what and how much we eat. Consequently, I'm shifting my diet to more fresh foods, primarily fruits and vegetables, with occasional lean meats, and mostly organically grown.
Having said that though, I'm not adverse to cheating a little bit. I take a multivitamin, just in case I'm missing a few vitamins in my diet. I also take curcumin for its anti-inflammatory and supposedly anti-cancer benefits (though I've read articles questioning the benefits of curcumin, too). I'm also directing my diet towards foods with purported anti-cancer benefits and detoxification qualities.
I don't think I'm ready to completely buy into the idea that certain foods prevent cancer. However, the idea of eating foods that don't pollute your body and help cleanse your body makes sense. After all, the less your body has to contend with the junk you consume, the more it can focus on combating disease.
I will also admit that I've taken the plunge and purchased a juicer. Part of me is skeptical and thinks this is just another fad, but I can also appreciate the claimed benefits. Aside from the cost of the juicer and the price of using up a lot of fruits and vegetables, I don't see much risk in trying it out. If it works, great; if not, someone will get a great deal for a juicer on eBay.
I’m currently juicing one meal per day and eating a vegetarian diet in preparation for a three-day fast with only juice to detox my system (the combination of juiced apples, cantaloupe, carrots, and beets today was actually quite refreshing). That will be followed by another week of the vegetarian diet and juicing. After that, I’ll return to a more conventional diet and concentrate on eating healthy while still incorporating some juicing into my diet. Depending on the results of my upcoming juice fast, I may also incorporate juice fasts into my diet periodically.
Maintaining this diet will most likely be difficult since it requires a fairly significant change in lifestyle. I've generally included meat in at least one meal a day, and eating mostly fruits and vegetables seems to lack substance. It does help that my daughter is vegetarian, and my wife, while not a vegetarian, consumes very little meat, so there won't be a lot of temptation around me.
Every once in a while though, I'll probably still need to treat myself to a nice hamburger just to keep me sane.
Peace, and live for a cure.
Kevin Jones is a multiple myeloma patient and columnist at The Myeloma Beacon.
Kevin has decided to take a break from column writing, so this will be his last article for a while. You can view a list of all the columns he has written here.
If you are interested in writing a regular column for The Myeloma Beacon, please contact the Beacon team at .
Kevin,
Great article as usual. You and I seem to have fallen into the MM web around the same time, early spring of 2011. I've found your articles helpful and entertaining.
I have to say I am glad there is someone else out there attempting the vegetarian route. Since early August, I have been 99% (OK, I slipped twice)veggie, doing so for spiritual reasons ( in addition to my regular Western-medicine regimen, I'm exploring a spiritual method). I have had a very difficult time with this, as there are few meat dishes I would ever turn away, esp BBQ! (I'm convinced most vegetarians don't like meat to begin with!) So I guess I'm saying I can relate to your dietary struggles!
I agree with you the food choices should be common-sense: avoid the obviously horrendous foods (fast food, etc), and stick to as many whole foods as possible.
Congratulations on your sustained health, and good luck with your diet.
Thanks for the article Kevin. I'm also adjusting to 'life after treatments'. I've been in complete remission since my SCT in March of this year - going in for my six month biopsy late next week - I'm optimistic and feeling good! I've had to dial back on my exercise intensity over the past several months, but I keep working to improve. I can relate to the sore joints, aches and pains. I think those bone lesions and fractures did a number on me!
My diet is fair, but I really have to push myself on the veggie/fruit stuff. Juicer....might have to investigate. My in-laws had one about 10 years ago that was HUGE and took up way too much counter space - looked like you could possibly put tree branches in there! Ok - that might be an exaggeration.
Kevin
It will help you having a spouse and daughter who are not meatasauruses. My wife is a vegan and nutritional expert so she works with me to keep a balanced diet and use nutritional supplements to advantage. Juicing is good when you need tons of nutrients but cannot handle the bulk that comes with it. We juiced regularly when I was going through chemo and could not eat as much as one needed to. Now that that is history, eating mostly green vegetables, kale, cabbage, Swiss chard, etc. keeps the anti-oxidant levels high. Read the book 'Super Immunity', by Dr. Joel Fuhrman M.D., I found it very helpful and motivating.
Balance is the key, I think, in everything so keep moving in the direction your going and you will find what is best for your body and lifestyle.
Take care
Kevin, thank you for a well thought out column. When it comes to nutritional advice, an individualized approach is the best. Some guidelines are universal (avoidance of too much saturated and trans fats, sugar, and especially artificial sweeteners), and too much of anything, including water, is not healthy! But the ideal ratio of healthy fats, protein and carbs is very individual (see Metabolic Typing Diet).
While a vegetarian and vegan diet is beneficial for many, I know a lot of ex-v's who feel much better incorporating natural meats (grass fed, etc.) and more protein in their diet. I agree with your comments on superfoods, but naturally occurring antioxidants (in berries, etc.) are definitely beneficial, as is reducing processed foods and associated chemicals.
One to two glasses of healthy beer or wine daily is beneficial to most, and you may be aware of the recent metaanalysis of alcohol intake and myeloma that confirm that. (Beacon Staff, how about a column on that?).
[Beacon Staff: The study Jan mentions was covered as the lead item in this set of Newsflashes last month.]
You are absolutely right, that balancing any type of diet with exercise of all types is vitally important. Even those of us with bone lesions can develop an exercise plan which is safe and beneficial.
I agree, foods do not cure cancer, but several have been shown to reduce cancer risk. Examples: ground flax seed prevents colon cancer, and cruciferous veggies (broccoli and cauliflower) reduce cervical cancer risk by helping to suppress HPV expression.
There are many other areas of nutritional advice that we could explore in this forum! Best wishes, Jan
Hi Kevin, great to read your column and I am happy to hear you are doing well! I personally got hooked on eating a lot of fermented foods like kefir, kimchi, homemade pickes, etc. which supposedly boost the immune system. They also taste great. However, I am not giving up my microbrew beer and Spanish Rioja (in moderation!) come hell or high water. As Eric says, balance is the key. Good luck. Terry L. from NJ.
Hi Kevin,
Thank you for once again taking the time to share your thoughts. It was great to read that you are continuing to be in remission. And strongest hopes for you to stay healthy.
I was identified as high risk SMM about 3 years ago and there were no treatment options other than bisphosphonate (which I am allergic to) so I felt that I was then to be in charge of my own care. I rather frantically purchased all kinds of superfood books, cancer cooking books and consulted with many friends who were vegetarian, or vegan, or cancer survivors, or holistic coaches. I have settled into pretty much what you have describe (without the cleanse). Eating fresh vegetables, juicing, eating organic, limiting meat of all kinds, exercising regularly (and adding tai chi - for my head, actually, good stress reliever.) My thoughts are that even if I personally cannot keep the MM in a box - at least the rest of my body will be ready for a good fight. And in the meantime - it's all good.
Best to you and continued good health, Susan D.
Nice coloumn. You discussed a few of the changes I also embraced shortly after my transplant, that is excercise and nutrition.
I am not a vegetarian, but I eat a lot less meat then befor. I try and keep meat limited to only one meal a day, and stick to fish and poultry (I consume red meat, but only occasionally)
Excercise was the key to my recovery from transplant. High dose dex robbed me of all my muscle tone, and laying around on my couch for months didn't help. I wasn't sleeping, and was unhappy with weight gain, so off to the gym I went. I started slow, but now I am probably in better shape then before my diagnosis since I have the extra "cancer" motivation.
I feel living healthy has been as good as maintenence drugs for me
Thanks for sharing, Kevin! It took a cancer diagnosis, but I did find my way to eating more organically produced foods too. They are so much more tasty than the regular variety, that I wonder why my husband and I didn't do this sooner. We especially like the bananas , milk, coffee, hot chocolate, yogurt, brocolini and the list goes on! At this time of year in the Northern Hemisphere, there is lots of fresh garden produce also, which is so tasty and healthy!
Great column. The thought that resonated with me was thinking about how long remission would last and wanting to improve your quality of life in tandem with prolonging remission.
Kevin
I recall a column of yours, when you predicted a prognosis of some 17 years. What drives me nuts about this diease is how, despite such an optimistic number - which will almost certainly mean a cure - obsessive this f7*k&ng disease is.
Even with someone like you, in sCR and looking beyong the age of 70.
I now wonder about the adverse effects of worry and stress.
This is the curse of a disease which can be treated but not (typically) cured.
FYI Kevin: I am not trying to criticize you personally. I am in the same "optimistic" boat - so I am really criticizing myself! - and I am trying to do something about this day-to-day preoccuption.
Thanks everyone for the responses. It's interesting to read that others are also taking or considering similar approaches to diet and nutrition as I am. I have now finished my detox, and I don't know whether it's due to that, or just coincidence, but I have noticed a significant difference this past week. The aches and soreness in the joints of my fingers is practically gone, as is the soreness in my rib cage and my knees. I'm going to maintain a mostly vegetarian diet, perhaps with one meal a week with meat (lean and organic), and juice several time a week. I've enjoyed most of the juice concoctions I've created, though I will never try adding a leek to the juice again - the onion taste completely overwhelmed everything else, even though I only juiced a very little bit of leek.
Bob,
I'm like you - I don't know that I could ever completely convert to a vegetarian diet, but I have adjusted quite well over the past three weeks to eating 95% vegetarian or better. Good luck.
Mark,
The juicer I bought is about the size of a food processor. It takes up a bit of counter space in use, but stores easily in the cupboard.
Eric,
Thanks for the book, I'll look into it.
Jan,
You and I have very similar opinions on diet. I am aware of the issues with not enough protein when following a vegetarian, and particularly a vegan diet. I've added a whey and casein protein supplement to try and compensate. I also don't mind adding a nice glass of wine once or twice a week.
Terry L,
Always good to hear from you - hope you're doing well too. Can't say I'm a big fan of the fermented foods though. I don't have to worry about the beer since I'm allergic to it and haven't had a glass of beer in over 30 years.
Susan D,
The main reason I detoxed was to try and rid my body of any residual drugs from two years of chemo. With the diet you're maintaining, I'm not sure it would be needed. Sounds like you're doing the right things and I hope you can remain smoldering for a long time to come.
lys2012,
I also feel like I'm in better shape than before my diagnosis. Funny how a terminal disease can motivate one to take better care of themselves. I also hope diet and nutrition can take the place of maintenance.
Nancy,
This time of year is definitely great for fresh produce. West Michigan has had a great summer and we're loaded with all kinds of fruits and vegetables (all the apples are coming now).
April,
Extending remission and overall survival is what it's all about. While I've always maintained a fairly good diet, I wish I had done this a lot sooner. I sure feel a lot healthier (ignoring the fact I have MM).
Whatsamatteru,
My column suggesting 17 years survival, was meant to show how you can't easily estimate survival based on the data because as you indicate, the disease just isn't that predictable. I try to do what I can to help myself, and as hard as it can be sometimes, I try not to worry too much since beyond that, there's not a lot I can do - so spend time doing something better.
Kevin
thanks for sharing I too try to stick to Organic when possible. One other question, do you get an annual flu shot?
thanks
Bruce,
I have been getting flu shots each year since I was diagnosed. I had not previously done so and had never had an issue with getting the flu. However, with the weekend immune system during treatment, my oncologist recommended getting them and I've decided it wouldn't hurt to continue doing so even though I'm off treatment now and am maintaining complete response.