Project Hope 2021

project

HOPE

2021

A COMMUNITY WELLNESS EVENT BISMARCK CANCER CENTER

project

HOPE

2021

A COMMUNITY WELLNESS EVENT BISMARCK CANCER CENTER

Thank you for participating in project HOPE, a community wellness event designed by the Bismarck Cancer Center to educate you about healthy lifestyles, cancer prevention and early detection. Included are stickers for each type of cancer that can be worn on the respective cancer awareness days.

Not only does project HOPE provide you with educational tools, it empowers you to give hope to local cancer patients and their families affected by the disease. Cancer is a national epidemic that affects your place of employment and the U.S. economy. In 2021, 1,898,160 new cancer cases and 608,570 cancer deaths are projected to occur in the United States. Take the first step to a healthier you by reading the information provided.

Participation is flexible at your workplace and donations are used to provide hope, help, and healing for individuals battling cancer. Our Foundation was established in 2007 to provide financial support, as well as assistance with transportation, lodging, emotional and spiritual care, nutritional care, survivorship care, art therapy, massage, physical therapy, and more.

2

black

monday

skin cancer

pink

tuesday

breast cancer

white

wednesday

lung cancer

thursday

prostate cancer

light blue purple

friday

survivorship

3

monday skin cancer Melanoma is one of the most common cancers that can develop anywhere on your skin. It most often appears on areas of the skin that have had direct exposure to the sun for an extended period, such as your forearms, face, neck, and legs. However, melanomas can also develop in places that do not receive direct sun exposure, such as the fingernail beds, soles of your feet, and palms of your hands.

The risk of skin cancer is growing in people under 40, especially teenagers and women.

Symptoms Knowing the common signs of skin cancer can help ensure that cancerous changes are detected earlier and help get treatment before it spreads. Most melanomas can be successfully treated if they are detected early. Usually, the initial sign of melanoma is the development of a new mole or a change in an already existing mole’s appearance. Compared to melanoma moles, normal moles are generally oval or round, no bigger than 1/4 inch in diameter with a smooth edge. To help you recognize the characteristics of unusual (precancerous and cancerous) moles that may indicate the development of melanoma, think of the letters ABCDE:

ABCDE RULE FOR THE EARLY DETECTION OF MELANOMA

4

A

Asymmetry

B

Borders (the outer edges are uneven)

C

Color (dark black or have multiple colors)

D

Diameter (greater than 6mm)

E

Evolving (change in size, shape and color)

skin cancer ASK A PRO

with Dr. Robert Reynolds, Radiation Oncologist, Bismarck Cancer Center Q: I am a 36-year-old woman and am worried about skin cancer. What can I do to prevent more sun damage?

A: The sun is finally shining in North Dakota, but remember to be mindful when you head outside. The American Cancer Society estimates that around 230 people in North Dakota will be diagnosed this year with a cancer that is almost totally preventable – melanoma. Here are some important tips to limit further damage: 1. Limit sun exposure. Seek shade when the sun’s UV rays are the strongest, between 10 a.m. and 2 p.m. Or plan outdoor activities around those times.

2. Apply sunscreen. Use sunscreen that is labeled broad spectrum. This means it covers both types of the sun’s dangerous rays, UVA and UVB rays. Sunscreen also should be at least SPF 30 and water resistant. Apply sunscreen liberally every two hours.

3. Wear protective clothing. This includes a longsleeve shirt, wide-brim hat and sunglasses.

Many companies even sell clothing with built-in ultraviolet protection.

4. Frequent skin screenings. You will need to do a head-to-toe exam of your skin. The exam should be done in a well-lit room in front of a full-length mirror. If you find signs of skin cancer during a self-exam, call your healthcare provider.

breast cancer breast CANCER Many women find their breasts feel lumpy. Breast tissue naturally has a bumpy texture, and in some women, lumps are related to their monthly period.

Although most go away by the end of your cycle, don’t ignore any change you notice. Consult your doctor.

Some women have more ‘lumpiness’ in their breasts than others. In most cases, these lumps are no cause to worry. If the lumps can be felt throughout the breast and feels like your other breast, it is likely normal breast tissue. Lumps that feel harder or different from the rest of the breast (or the other breast) or feel like they have changed should be checked. This type of lump may be a sign of breast cancer or a benign breast condition (such as a cyst or fibroadenoma).

See a health care provider if you: • Find a new lump (or any change) that feels different from the rest of your breast or your other breast • Feel something different from what you’ve felt before If you’ve had a benign lump in the past, don’t assume a new lump will also be benign. The new lump may not be breast cancer, but it’s best to make sure.

HOW TO PERFORM A ROUTINE SELF BREAST EXAM

tuesday ASK A PRO

with Dr. John Watkins, Radiation Oncologist, Bismarck Cancer Center Q: I am a 38-year-old female with no family history of breast cancer.

When should I get my first mammogram?

A: Regular mammograms can help find breast cancer at an early stage when treatment is most successful. These guidelines are for women at average risk for breast cancer. For screening purposes, a woman is considered to be at average risk if she doesn’t have a personal history or a strong family history of breast cancer, or a genetic mutation known to increase risk of breast cancer (such as in a BRCA gene), and has not had chest radiation therapy before the age of 30. Here are guidelines for average risk women: • Women between 40 and 44 have the option to start screening with a mammogram every year.

• Women 45 to 54 should get mammograms every year.

• Women 55 and older can switch to a mammogram every other year, or they can choose to continue yearly mammograms.

A mammogram can often find breast changes that could be cancer years before physical symptoms develop. Call your healthcare provider for more information.

Remember, moderation can go a long way. Tailor your daily practices to embrace skin cancer prevention.

5

project HOPE Healthy Eating Tips 5 Tips to Eating Healthier at Work With all the working lunches, vending machines, and treats in the breakroom, eating healthy can be challenging at work. But for those of us who can’t break away from that ever-expanding pile of work, here are some tips for improving the desk-dining experience: • Drink lots of water. Drinking water is good for your health, and it can also help you overcome hunger. If you feel hungry while you are at work, drink a glass of water, and your craving for food will significantly be reduced.

• Bring lunch from home. Lunch is a good opportunity to eat healthy. Bring a salad with nuts, beans, chicken, and veggies- you’ll get some great nutrients, including fiber and protein. Avoid takeout lunches, which tend to be expensive, and oversized.

• Walk when you can. Spending lunch at your desk when you have a long day isn’t a good thing.

If you have to eat at your desk, look for ways to move during the day. Or, better yet, get some physical activity when you get up or at the end of the day.

• Choose healthy snacks. Bring granola bars, energy bites, a mix of nuts and seeds, fruit or veggies, and hummus. These are all great (and fast) choices that give you the kind of energy you need to continue the rest of your day.

• Make healthy choices when you eat out. Eating out can be an important part of professional life, but making a better choice doesn’t mean sacrificing flavor. Try swapping fried food for grilled food.

Order a side salad or veggies instead of fries.

5 Tips to Eating Healthier while working from home Working from home can make it tough to keep your nutrition in check. There are a variety of foods available at home, unlike working in the office, and keeping your nutrition in check while you’re working from home can be a challenge. The goal is to stay healthy while still being productive. These few tips can help you navigate your nutrition while working from home.

6

healthy eating tips ASK A PRO

with Amanda, Oncology Dietitian, Bismarck Cancer Center Q: Our family is busy with work and kids activities every day. Do you have any tips to eating healthier as a family?

A: Finding more balance in your life can start with your meals and how you nourish your family. Do you feel like you are in a rut with meals and are continually eating the same foods? Have you tried meal planning? Do you need help incorporating more fruits and vegetables into your diet? Here are tips for being a successful meal planner: • Take inventory of what foods you have on hand.

• Decide how many meals you are planning. Start small if needed. Plan 2-3 days at a time and increase the number of days you plan for as you feel more comfortable.

• Make a grocery list as you plan meals.

• Plan for eating out/getting takeout. Meal planning can be successful if you plan smartly.

If you are one who likes to grab food on your way home from work, make sure you plan that into your routine. If not, you may end up feeling “deprived” and find it hard to stick to your plan.

• Get creative with leftovers. The whole chicken made on Sunday can be used for chicken tacos on Monday and pasta with chicken and a light sauce on Tuesday.

• Prep what you can ahead of time. Try to wash and cut most of your vegetables the day you purchase them. Then there is no excuse for not using them. The carrots can be washed and peeled, the head of cauliflower chopped and washed, peppers and onions can be prepared ahead of time.

• Get your family involved. Have children pick which fruit and vegetable will be served at that meal.

• Set up a place for your work that is not near the fridge or kitchen.

• Schedule your snack and lunch breaks and stick to it.

• Fuel your body with balanced, nutritious foods that will make you more productive while working from home.

• Drink plenty of water and stay away from sugary drinks and too much caffeine.

• Avoid keeping a stash of junk food in the house and stock up on fresh food.

Use the above tips to stay healthy and get things done – even while working from home.

7

wednesday lung CANCER Lung cancer is the leading cause of cancer deaths worldwide. People who smoke have the greatest risk of lung cancer, though lung cancer can also occur in people who have never smoked. If you quit smoking, even after smoking for many years, you can significantly reduce your chances of developing lung cancer.

lung cancer

prostate cancer

Lung cancer typically doesn’t cause signs and symptoms in its earliest stages. Signs and symptoms of lung cancer traditionally occur when the disease is advanced.

prostate CANCER

Signs and symptoms of lung cancer may include: • A new cough that doesn’t go away • Coughing up blood, even a small amount • Shortness of breath • Chest pain • Hoarseness • Losing weight without trying • Bone pain • Headache

ASK A PRO

with Corina, Oncology Nurse, Tobacco Cessation Specialist, Bismarck Cancer Center Q: Are e-cigarettes a healthy way to help people quit smoking cigarettes?

A: Contrary to what many people think, e-cigarettes are not just water vapor.

They include chemicals such as formaldehyde, heavy metals like lead and nickel, and particles that can get stuck in the deepest parts of your lungs. These irritants can weaken the lungs creating an increased risk for an attack of lung illness and diseases.

E-liquids used in devices may be labeled as “generally recognized as safe”, but research shows that safety applies to ingestion, not necessarily to other exposures, such as inhalation. Besides dangerous chemicals, the amount of nicotine in vapes and e-liquids is a lot more than cigarettes creating a higher addiction rate. Some pods are equal to one pack of cigarettes, with some as high as nine cigarette packs.

Cigarettes are not safe either and still rank as the highest cause for lung, head, neck, oral, esophageal, and rectal cancers. This is due to the 7,000 chemicals and 70 known cancer-causing agents.

Popcorn Lung One chemical in some e-cigarette flavorings is a buttery-flavored one called diacetyl. It’s been linked to a serious lung disease called bronchiolitis obliterans, also known as popcorn lung. Diacetyl scars the tiny air sacs in your lungs making your airways thick and narrow. After the link between diacetyl and lung disease was found, many popcorn companies discontinued this chemical in their products.

But it’s still used in many flavored e-cigarette flavors, which are the choices that often appeal to kids, teenagers, and young adults.

8

Prostate cancer is cancer that occurs in the prostate.

The prostate is a small walnut-shaped gland in males that produces the seminal fluid that nourishes and transports sperm.

Prostate cancer is one of the most common types of cancer. Many prostate cancers grow slowly and are confined to the prostate gland, where they may not cause serious harm. However, while some types of prostate cancer grow slowly and may need minimal or even no treatment, other types are aggressive and can spread quickly.

Prostate cancer that’s detected early — when it’s still confined to the prostate gland — has the best chance for successful treatment.

How to Prevent Prostate Cancer • Choose a healthy diet full of fruits and vegetables. Eat a variety of fruits, vegetables, and whole grains. Fruits and vegetables contain many vitamins and nutrients that can contribute to your health.

• Exercise daily. Exercise improves your overall health, helps you maintain your weight, and improves your mood. Try to exercise most days of the week. If you’re new to exercise, start slow and work your way up to more exercise each day.

• Maintain a healthy weight. If you need to lose weight, add more exercise and reduce the number of calories you eat each day. Ask your doctor for help creating a plan for healthy weight loss.

• Talk to your doctor about an increased risk of prostate cancer. If you have a very high risk of prostate cancer, you and your doctor may consider medications or other treatments to reduce the risk.

thursday ASK A PRO

with Dr. Cole Kreofsky, Radiation Oncologist, Bismarck Cancer Center Q: I am a 72-year-old male and have prostate cancer. Are there any new treatment options available?

A: The Bismarck Cancer Center performs HDR Prostate Brachytherapy as an additional option for the treatment of prostate cancer.

This procedure involves using a radiation source that is delivered through a series of catheters that are temporarily placed within the prostate using ultrasound guidance, while the patient is sedated. The physician is then able to deliver a higher radiation dose to the prostate and minimize the side effects to the tissue surrounding it. This provides a very precise high dose treatment given over a shorter period of time with minimal side effects. We are confident this new prostate treatment has been instrumental in advancing the way we treat cancer and ultimately create better patient outcomes.

The benefits of HDR Brachytherapy are: Radiation to healthy tissue is minimized, reducing the potential for side effects; the procedure is done on an outpatient basis, so no hospital stay is necessary; and the patient is not radioactive after treatment, therefore no exposure to family or pets.

Prostate brachytherapy generally isn’t used for advanced prostate cancer. Check with your physician if this treatment is right for you.

9

friday

survivorship

Survivorship Staying healthy during the COVID-19 pandemic With the constant stream of information surrounding the coronavirus disease, it’s easy to feel stressed, anxious, and overwhelmed. Stress can weaken your immune system and make it harder for you to stay healthy. That’s why it’s so important to manage your stress and anxiety using healthy coping methods.

ASK A PRO

with Jen, REACH Therapist, Bismarck Cancer Center Q: How can I reduce stress during the pandemic as a cancer survivor?

A: One of the easiest ways to reduce stress is to limit your exposure to things that trigger anxiety. Staying informed is essential, but with information coming out so rapidly in the news, it is important to set boundaries for when and how much news you read about the pandemic.

It’s important to choose your information sources carefully. Seek information from trusted, reliable sources, including balanced media outlets, the Centers for Disease Control and Prevention, and health care organizations. Check updates only a few times a day to keep from being overwhelmed.

Moderation is key.

Talk about your fears.

It’s OK to feel overwhelmed, but keeping it inside can lead to more serious mental health consequences. Sharing your fears and anxieties with loved ones may help you feel less alone.

Talking about your feelings with others can also help you cope. But, if conversations about current world events cause more anxiety, you should avoid these topics. It’s important to stay connected with family and friends in some way or another. Email, Facebook or Facetime are all COVID-19 safe ways.

Journaling is also an excellent way to share your thoughts without talking about them with your friends or family. By writing things down, you can cope with a range of emotions with a cancer diagnosis or current world events. The benefit comes from writing your thoughts, but you don’t necessarily have to let anyone read them if you don’t want to.

Take care of your body.

Stress can impact many parts of our bodies and cause sore muscles, shortness of breath, and even fatigue. It’s essential to take care of your body. Deep breathing, meditation, yoga, and daily exercise can all help. Take a short walk, a bike ride, or spend some time outside. Taking a few minutes to listen to meditation or mindfulness on your phone can be helpful when things get overwhelming. Many apps for smartphones offer guided meditation to help you relax as needed, such as Relax Meditation, Aura, Breathe, Mindfulness apps. YouTube has multiple Mindfulness exercises. Maintaining a healthy diet also plays an important part in stress management. It is also good to limit alcohol. Alcohol is linked to several cancers, including breast, colorectal, and liver cancer.

Though anxiety can keep you awake, aim to get seven to eight hours of sleep each night so your body can reset. It can be stressful to be in bed and not be sleeping. If you’re having trouble falling asleep, I recommend reading in low light or trying a mindfulness exercise to quiet your thoughts.

10

11

project HOPE

A COMMUNITY WELLNESS EVENT

BISMARCK CANCER CENTER 500 North 8th Street Bismarck, North Dakota 58501 www.bismarckcancercenter.com