Opinion

Feb 24, 2025, 07:33

Lifestyle Medicine: A Tool for Cancer Risk Reduction and Survivorship – Sami Mansfield

“As cancer professionals, we see firsthand how lifestyle choices impact health outcomes – both in reducing cancer risk and improving survivorship. But when it comes to guiding patients on how to make meaningful changes, the challenge isn’t just about knowing what works – it’s about helping them take action.

That’s where lifestyle medicine comes in.

By including the six key pillars of lifestyle medicine – nutrition, exercise, quality sleep, stress management, social connections, and avoiding risky habits—we can empower our patients with simple, sustainable strategies that support healing, recovery, and long-term health.

Nutrition: Make Plants the Star of the Plate

Food isn’t just fuel—it’s information for our cells. A plant-forward, minimally processed diet provides essential nutrients that support the immune system, reduce inflammation, and help regulate metabolism.

Studies show that eating more fruits, vegetables, whole grains, nuts, and seeds lowers cancer risk and improves survivorship. (Schwingshackl 2022)

Plants provide fiber, which nourishes the gut microbiome—a key player in digestion, inflammation, and immune function. Emerging research suggests that gut microbiome may positively influence treatment outcomes, including exciting research in CAR-T therapy. A study highlighted at the ESMO 2024 conference indicated that a favorable microbiota is associated with a better response to CAR-T cell therapy and may improve the response to treatment. (Marcos-Kovandzic, 2024)

Implementation Strategies:

Start small: Add one extra plant-based food to each meal.
Try Meatless Monday—or just swap beans for meat in a favorite recipe.
Snack on whole foods like carrots, nuts, or fresh fruit instead of packaged snacks.

Movement is Medicine

We’re built to move, but modern life keeps us sitting. Exercise isn’t just about weight loss—it helps regulate hormones, reduce inflammation, and improve overall metabolic health.

Research shows that regular physical activity can lower cancer risk, improve treatment tolerance, and boost survival rates. The American College of Sports Medicine (ACSM) and American Cancer Society recommend 150 minutes of moderate exercise per week, plus strength training twice weekly, to maintain or improve muscle mass. These guidelines, which are also recommended for individuals undergoing treatment, are the same no matter if you want to reduce your cancer risk, improve survival, or for those of us in the healthcare space meet our individual needs. (Campbell, 2024)

Implementation Strategies:

Set a reminder to move one minute every hour. Try simple sit-to-stands or countertop push-ups.
Walk for 15 minutes after one meal each day.
Commit to strength training 3 times per week, starting with one set of 8-10 exercises.

Sleep Health: Restoring the Body’s Resilience

Good sleep is like a reset button for the body. It helps with immune function, hormone regulation, and overall recovery—all critical for cancer prevention and survivorship.

Poor sleep is linked to higher inflammation, stress hormone imbalances, and even increased mortality in cancer survivors. (Irwin, 2022) It’s not just about getting enough hours—it’s about quality sleep that allows the body to repair itself.

Implementation Strategies:

Keep a consistent sleep schedule, even on weekends.
Power down screens at least 30 minutes before bed.
Try deep breathing or meditation before sleep to quiet the mind.

Stress Management: Make it a practice

Not all stress is bad. However, chronic stress, particularly from cancer or the burdens faced by healthcare professionals, can have detrimental effects. When stress lingers for too long, it can weaken the immune system, increase inflammation, and contribute to various diseases.

Stress triggers the release of cortisol, which, over time, can disrupt the immune system and increase the risk of chronic illness—including cancer. (Segerstrom, 2020) But the good news? Simple daily habits can help rewire the brain for better resilience.

Implementation Strategies:

Use your breath: A simple strategy of two quick sips of air followed by a slow 5 count release of your breath is a quick way to reduce your feelings of stress.
Create a written or mental journal: Identify three things you’re grateful for at the end of the day. Being grateful for one more day is a great start.
Get outside: Time in nature can lower cortisol and boost mood (bonus if it’s a walk to get in some steps).

Social Connections: The risks of loneliness

Humans are wired for connection. Strong social ties reduce stress, improve resilience, and even help lower cancer recurrence risk.

Studies show that social isolation is linked to higher mortality in cancer survivors. One study from the American Cancer Society found that cancer patients who felt lonely had poorer health outcomes compared to those with strong social support. (ASCO, 2023)

Implementation Strategies:

Check-in: Send a quick text to a friend to say hi.
Join a group: Engaging with others is key, whether it’s a support group, book club, or fitness class.
Prioritize quality time: Make a habit of phone-free meals with loved ones.

Avoiding Risky Habits: What NOT to Do

While focusing on healthy habits is important, cutting out harmful behaviors is just as crucial.

What the science says:

Implementation Strategies:

Swap sugary drinks for sparkling water or herbal tea.
Set a goal to reduce alcohol intake—even one less drink per week makes a difference.
Move more to counteract long periods of sitting.

Bringing It All Together: Small Steps, Big Impact

Cancer professionals have a unique opportunity to empower patients with simple, evidence-based, and practical lifestyle strategies. The key is to meet patients where they are and assist them in making small, manageable changes rather than striving for perfection overnight.

Where can you start?

Educate patients on how lifestyle habits impact cancer risk and recovery.
Make it actionable—small, consistent steps lead to big results.
Encourage support—whether from family, friends, or survivor groups, social accountability helps.

The Bottom Line

Lifestyle medicine doesn’t replace traditional cancer treatment; it enhances it. By integrating these six pillars, we can reduce the risk of recurrence and cancer-related side effects, improve quality of life, and help cancer survivors live better and longer with the incredible advancements of clinical treatment.”

written by Sami Mansfield

Sami Mansfield is an exercise oncology and lifestyle medicine consultant with endless curiosity and persistence. She started her career in 2003 and immediately knew it was where she wanted to live her professional life. As the founder of Cancer Wellness for Life, Sami has dedicated her career to empowering cancer survivors and clinicians through innovative, evidence-based programs that improve health outcomes while optimizing cost-efficiency. With diverse experience in clinical practice, research and consulting, she has pioneered sustainable wellness strategies that integrate AI, enhance accessibility, and bridge equity gaps.

Sami’s expertise extends across healthcare organizations, cancer centers, and policy- making initiatives. She is a contributing author to groundbreaking guidelines, including the ASCO Guidelines on Exercise, Nutrition, and Weight Management, and has helped shape numerous state cancer control plans. She is the current chair of the Cancer Member Interest Group for the American College of Lifestyle Medicine, where she drives forward initiatives emphasizing the connection between science and implementation. Her patient-facing programs like BUILD and My Lifestyle Shift have reached global audiences, transforming lives through the pillars of lifestyle medicine.