"The natural healing force within each of us is the greatest force in getting well."
Why healing your environment is just as important as treating the disease.
6 evidence-based steps to reclaim your agency, from the "New American Plate" to detoxing your home.
Proven techniques like forest bathing, yoga, and acupuncture to boost immunity and soothe side effects.
Hey Everyone!
I wanted to take a moment to circle back to a conversation that really struck a chord with our community a few months ago. Do you remember Maggie’s story? She was the one who, amidst the whirlwind of an invasive ductal carcinoma diagnosis, decided to step off the standard-of-care conveyor belt and get into the driver’s seat of her own healing.
You see, Maggie didn’t reject medicine, she expanded it. She went to Dr. Connealy and started asking different questions, not just "how do we kill this tumor?" but "why is my body allowing this to grow?"
They looked at the unrest in her nest, digging into root causes like environmental toxins and emotional stress. That story resonated so deeply because it reminded us of something we often forget in the sterile quiet of waiting rooms, you have agency.
Your story is unique. Your path is your own. Let us walk it with you.
Maggie’s story is a powerful reminder that you are the most important member of your healthcare team. But advocating for yourself can feel overwhelming, especially when you’re already dealing with so much.
That is why we created CancerCrew+. It’s a community and a safe space to connect with patients, survivors, and caregivers in our private forums. You can watch full interviews like our talk with Maggie, ask hard questions, and find a support system that empowers you to explore every treatment option.
Today, I want to give you the toolkit to exercise that agency. We are talking about Integrative Oncology. It is the definition of being a hybrid healer, combining the best technologies of Western medicine with the evidence-based wisdom of holistic care.
Data from the National Institutes of Health has shown that improvements in prevention and screening have averted more deaths from major cancers than treatment advances alone.
That means your daily choices, what you eat, how you move, and how you manage your environment, are not just nice to haves. They are critical components of your survival.
Here is your expanded, actionable guide to living the hybrid life.
Your Actionable Guide to Hybrid Healing
This guide is designed to be a menu. You don't have to do everything today. Pick one area where you can reclaim a little bit of control and start there.
1. Nourish with the "New American Plate"
We often overcomplicate nutrition, but the American Institute for Cancer Research (AICR) has made it simple. Forget counting macros for a second and just look at your plate.
The 2/3 Rule: Aim for 2/3 (or more) of your plate to be plant-based foods like vegetables, whole grains, beans, and fruits. These aren't just filler; they are packed with phytochemicals that actively fight inflammation and protect your cells.
The 1/3 Limit: Restrict animal protein (fish, poultry, dairy) to 1/3 (or less) of the plate.
Why it works: This method naturally boosts your fiber intake to the recommended 30g daily, which is crucial for lowering cancer risk and regulating hormones.
2. Detox Your Haven
Remember how Maggie’s doctors looked for unrest in the nest? We live in a chemical soup, and reducing our toxic load is a huge part of integrative care.
Filter Your Water: Our tap water can contain contaminants that burden the body. If you can, use a reverse osmosis filter or a solid carbon block filter to remove pollutants.
Ditch the Plastic: Endocrine-disrupting chemicals (EDCs) like BPA and phthalates can mimic hormones in the body, which is scary for those of us with hormone-driven cancers. Try to store leftovers in glass containers and swap your plastic water bottle for stainless steel.
Clean Air: We spend 90% of our time indoors. Consider a HEPA air filter to reduce particulate matter and keep your home sanctuary safe.
3. Move to Combat Fatigue
This sounds counterintuitive, but movement is the best antidote for cancer-related fatigue.
Yoga: Research has shown that yoga is superior to standard care for reducing fatigue, with some studies showing a 61% decrease in fatigue severity for participants.
Start Low and Slow: If 150 minutes a week sounds impossible, that’s okay. The American Cancer Society suggests breaking it down. Try three 10-minute walks a day. You don’t have to run a marathon, you just have to avoid inactivity.
4. Soothe Your Nervous System
Scan-xiety is real, and it puts our bodies in a state of chronic stress that inhibits healing. Here are two evidence-based ways to flip the switch.
The 4-7-8 Breath: This is your portable panic button. Inhale through your nose for 4 seconds, hold for 7 seconds, and exhale forcefully through your mouth for 8 seconds. This prolonged exhale physically stimulates the vagus nerve, forcing your body to calm down.
Progressive Muscle Relaxation (PMR): This is a great tool if you have trouble sleeping. Lie down and tense the muscles in your feet for 5 seconds, then release. Move to your calves, then thighs, working all the way up to your head. It teaches your body what letting go actually feels like physically.
5. Manage Pain Without Pills
If you are dealing with neuropathy, joint pain from hormone blockers, or post-surgical soreness, you have powerful options beyond the pharmacy. Acupuncture is no longer considered fringe.
It is now widely used at top cancer centers like MD Anderson and Mayo Clinic because the data backs it up.
The Science: It works by stimulating the nervous system to release endorphins (your body's natural painkillers) and enkephalins, which block pain signals in the spinal cord.
The Stats: Clinical studies have shown that acupuncture can significantly reduce worst pain scores, with some trials reporting that over 80% of patients experienced benefits.
Why Try It: It is particularly effective for Chemotherapy-Induced Peripheral Neuropathy (CIPN), that tingling and numbness in hands and feet that conventional drugs often struggle to fix. Unlike opioids, which come with a host of side effects like constipation and drowsiness, acupuncture has an excellent safety profile. A typical protocol might start with 2 to 3 sessions a week and then taper down as your symptoms improve. It’s a way to treat your pain while honoring your body’s need for gentle care.
6. Get Outside
Finally, never underestimate the power of nature. In Japan, this is prescribed by doctors as Shinrin-yoku, or forest bathing. it’s about immersing yourself in the atmosphere of the forest.
The Secret Ingredient: Trees release essential oils called phytoncides to protect themselves from insects. When we breathe these in, they trigger a biological response in us.
Immune Boosting: The science here is solid. Studies have found that breathing forest air can increase the activity of Natural Killer (NK) cells, the immune system's frontline soldiers that seek out and destroy cancer cells. One study showed that forest bathing increased the intracellular levels of anti-cancer proteins (like granulysin and perforin) by nearly 50%.
Lasting Effects: You don't need to live in the woods to benefit. The boost in NK cell activity from a single forest trip can last for up to 7 days.
Stress Reduction: Beyond the immune boost, nature therapy has been proven to lower cortisol (stress hormone) levels and blood pressure. So, go find a park, a trail, or even a tree in your backyard. Breathe deep. Let the unrest settle.
You are already doing the hard work. Now, let these tools support you. You’ve got this, and we’ve got you.
With heart,
Carli
Founder of The Cancer Crew
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