ThriveV4E3.Summer.Final.2026

Welcome to the summer edition! We hope summer is off to a nice start for everyone. This quarter, we feature Kelly’s survivor story, recap recent advocacy and awareness events, and highlight a first in Maine breast surgery.

If you haven’t already, please sign up here for future editions. If you would like to share your story, or have ideas for content, please feel free to reach out to amy.litterini@mainehealth.org. We also ask that you consider taking our feedback survey about a proposed mural project at one of our cancer centers here.

Enjoy the warmth, everyone!

Cover: The Women of MaineHealth came out strong for the Tri for a Cure, 2026 in South Portland

Survivor News…3 Awareness…10 Assessment & Treatment…17

Health Promotion…24 Resources…30 Calendar…49

Meet Kelly

Kelly Jordan has not let an advanced cancer diagnosis slow her down With Amy Litterini I had the good fortune of meeting Kelly Jordan by chance last November at a Pink (breast cancer) & Pearl (lung cancer) awareness event at MaineHealth Maine Medical Center Portland. Kelly is a Complex Resource Case Manager for our Access to Care/Inpatient Complex Resource Team in our Center for Health Improvement for MaineHealth Maine Medical Center Portland, and a lung cancer survivor. She was kind enough to agree to an interview for Thrive, where we started off with how her cancer survivor experience began.

“I don't even think about it. I just look at Amy Can I ask when this happened, and how old you were then? things differently, too.”

Kelly 55, and I got diagnosed in March of 2021.

Kelly I fell down the stairs a couple times…so just out of the blue, just random, like literally feet went out from under me, and my legs just gave way. Thank God I didn't get hurt.

Amy That must have been a difficult time for you…it was also a difficult time to get healthcare during the pandemic.

Kelly COVID…it was all COVID. So that was one piece, and then I was having trouble keeping up at my job.

Amy How so?

Kelly I was just not remembering things, so that was an issue. And then one day at work, I was really dizzy and sweating and I thought I had vertigo or something. Then I fell off the couch at home just randomly, just all these random things. So, my husband was like, “OK, this is it. You're going to the doctor.” So, I went to my PCP and she tested my reflexes. I couldn't even touch my nose…when she asked, I was touching my cheek. She was like, “OK, well, touch your nose” while I touched my cheek. And my reflexes were all off. So, she said, “OK, we're going to send you down to do a brain MRI. We're testing for either multiple sclerosis or a brain tumor,” so that was scary.

Amy I’m sure.

Kelly So, I came in. I think it was around 2:30pm. I went to Mercy because that's where my PCP was. At 5:30pm she called me and said, “you have a brain tumor.” And I didn't know, I had no idea what that meant. I said, “does that mean I have cancer?” And she said, “I really can't tell you all the logistics of it, but it's not good.” So then, nothing. It's funny because nothing happened. So, I said, “well, what do I do from here?” She says, “I'll call you in the morning.” Well, she didn't call me in the morning, but she did call me at one that afternoon and said, “You need to go to the Maine Medical Center emergency room because you have a lot of swelling around your brain.” So, I said “OK.” Amy Can I ask where the tumor was located?

Kelly The left side. And so, I had a team of doctors around me saying, “We don't know where it originated from. We don't know.”

Amy That must have been very hard to hear.

Kelly They just didn't know anything. My husband had to drop me off at the emergency room door and say bye (because of Covid), so that was scary. I came in that day and I had to have emergency cranial surgery the next day. So, that went well. I was a half hour out of surgery, and I was eating graham crackers! So, they were pretty amazed by that. So then after that, I saw medical oncologist Dr. Vatche Tchekmedyian at MaineHealth Cancer Care on Western Ave. They had to start chemotherapy, and they told me the brain tumor was from my lung.

Amy So now they had the pathology results from the surgical resection of your brain, and it was what type of lung cancer?

Kelly Non-small cell lung cancer.

Amy Did you have other tests then?

Kelly So they did a CT of my chest and told me I had a 7-centimeter mass, which is huge, like a lemon size tumor, in my right lung. I did chemo, six really rigorous rounds of chemo (carboplatin). It was 6-8 hour days, every three weeks. Then they did another CAT scan and I had my upper and middle lobes of my right lung removed. They had to actually break

my ribs because they had to open me up to do the surgery. My mother actually had the same operation, but they didn't have to do all that; my surgery was more involved.

Amy The brain tumor removal was first, then the chemotherapy, followed by the lung surgery, correct? Did the chemotherapy shrink the lung tumor?

Kelly Yes, it was. It was dead.

Amy Oh, that was a good response then.

Kelly Yes, I had a great response to the chemo, which is good.

Amy And then did you have more chemo after surgery?

Kelly Yes, and it did cause neuropathy (numbness and tingling) in my feet.

I fell here at work a couple times, actually. It was so embarrassing.

Amy Do you still have the neuropathy or has that resolved for you?

Kelly I don't.

Amy That’s great to hear.

Kelly No, I'm very good. I don't have that anymore. So, let me see… my craniotomy was in March and then my lobectomy was in August.

Amy You had a lot going on in 2021!

Kelly Yeah, and I couldn't have anyone with me. The hardest part, right? I couldn't have anybody with me.

Amy I bet that was hard for you. I'm sure it was tough on your husband, too?

Kelly Very, yeah. And after my surgery, my arm was so sore.

Amy Do they think it was from the positioning during surgery?

Kelly Yes, they had my arm way over my head for like six hours (in position for the resection). So, I had a wonderful nurse, her name was Kathy, who did Reiki. For me, that really helped me a lot. But I think I was out (of the hospital) in four days and I was back home. I did have to sleep in a recliner for like six months because I couldn't lay flat.

Amy Well, that's amazing. Is your shoulder back to normal now?

Kelly Perfect, yes. I’m back to work full time. But, the other thing was my vocal cords. I couldn't talk for like three months. But, it'll be five years in March, 2026. Prior to me getting diagnosed, I was watching my granddaughter at the time and I was carrying her car seat and I was in such pain, my arm, my shoulder. Well, and I bought a bed, a new bed because I'm thinking, OK, maybe it's the mattress? I bought a new bed and I couldn't even lay on my back. Well, come to find out it was the tumor that was giving me all that trouble, right? And now I don't have any pain. So, I mean, it's a really a good story.

Amy An amazing story.

Kelly It is, really.

Amy Well, it was certainly not without its challenges, and I'm sure it was very difficult for you to go through everything.

How long were you out of work? For the majority of your treatment?

Kelly Yes. Amy The rest of 2021? When did you go back to work?

Kelly No, I had the craniotomy in March and I think I came back in May. Amy During your chemo, then?

Kelly Oh, yes. I had chemo for two years after that. They did let me work from home the weeks I had chemo. But yes, there came a time when they said “You got to get back here.” And then it took longer to heal the lung.

Amy So did you go through any pulmonary rehabilitation or did you have any physical therapy after your lung surgery? It was during the pandemic though, too, so tough time for in person therapy.

Kelly No, no.

Amy That’s often just a reality for cancer survivors. Rehabilitation is another appointment on another day that makes it difficult most of the time, unfortunately, even though it would improve outcomes and help with recovery of function.

Kelly Right.

Amy Amazing you did so well. So, from a recovery standpoint, do you feel like now you have normal endurance for all the things you want to do? Do you have any limitations?

Kelly Pretty much, yes. I did have the spirometer. I had to breathe it…you know, blow into it.

Amy Who did your lung surgery, may I ask?

Kelly Oh, goodness. He is in Scarborough. He's wonderful. Dr. Hochheiser.

Amy Yes, he's a great thoracic surgeon! And, you had Dr. Tchekmedyian on your team….you had an amazing team, I have to tell you!

Kelly Yeah, I really did. And Dr. Rughani did my craniotomy, Anand Rughani. I woke up and looked at him like, whoa, he's handsome!

Amy Ha! Your recovery was rather amazing all the way around considering the extent of your surgeries. When we consider that you have one lobe left (of 3) there on the right-hand side, it’s pretty incredible as to how the body can compensate to changes in anatomy. It's really a wonderful thing. So, do you ever feel short of breath or that you can't do something you want to do?

Kelly Well, the only time I do feel that way is sometimes if I'm walking and talking, I do get winded. Like if I'm on the phone talking to my sister and I’ll run down and put in laundry and run back up, she's like, “Oh my God, you’re out of breath!” So, I do get winded, I do.

Amy There are lots of people your age…and you're young, don't get me wrong… but there are a lot of people out there who do not have enough physical capacity and endurance on the average day who have not gone through what you have.

Kelly Right, right.

Right: Kelly Amy So, you're pretty much a walking miracle at this point! enjoying some Kelly That's what they say! self-care after a Amy I hope you feel like that, too. pedicure Kelly Thank you, I do, I do!

Amy May I ask a little bit about your work at Maine Medical Center? And if your experience has given you a new perspective on your job, and in what way?

Kelly I’m very, very empathetic. I am working on the oncology floor. So, sometimes I will share a little bit and that's OK, it just has to be the right person or the right situation. They're always so appreciative to hear that. So, I'm a case manager, so I help with access to care, so help with getting insurance or social security disability insurance (SSDI). If someone comes in with a new cancer diagnosis, we certainly help them get SSDI. Amy That's so critical. We try to do articles on the departments and services that our patients need to know about. Our oncology social workers do an absolutely amazing job; but what I will say is, we don't have enough of them.

Vocational rehab is another important service.

Kelly Oh, and I worked with them as a patient. Well, I only had two choices. It was either full-time or like 20 hours or so. And I mean, they really wanted me in full-time. This is a full-time position, so I'm fortunate that I can do it.

Amy When people have very labor-intensive jobs that are physically or mentally demanding, as you know, needing to get those accommodations is challenging. Then it's also about disclosure of a diagnosis, and so many issues that cancer survivors face from diagnosis to acute treatment to post-treatment. When survivors hope to and/or need to return to work, they often need support. Thank you for sharing that aspect of your story with us!

Kelly The other thing is, the minute you know…and I would not know this if I wasn't in this job…but the minute I got diagnosed, I called SSDI and applied for disability. Because I have a compassionate allowance, it still took a little bit.

But, I could not work here and collect disability.

Amy Well, these are things a lot of survivors aren’t aware of unless they have the right support...specifically, someone like you! Understanding how the system works is really tricky and the average person doesn't have that experience to understand the process, so getting connected with case management and social work support is key.

Kelly It really is.

“I am working on the Amy So, you were out from March to May when you came back full-time? oncology floor. So, Then after your lobectomy in August, how long were you off for recovery? sometimes I will share a Kelly Yeah, in January. January 3rd, I came back. I didn't have a choice; I had to. little bit and that's OK, it And that was over two years ago and I'm still going strong. I don't miss a day at work. just has to be the right Litterini, Amy Amazing…it really is incredible. person or the right Kelly I wanted to add as well that I was on the Keytruda® (pembrolizumab). situation.”

Amy So was that your post-surgery chemo? Keytruda®?

Kelly Yeah, but I woke up one day and I was yellow. My eyes were yellow. My skin was yellow. I'm like, what is going on? So, I came in here to the emergency room and found out I'm allergic to Keytruda®. It threw me into hepatitis.

Amy Well, and I'm sure that was not a good color for you to see in the mirror, then you're worrying about your liver!

Kelly Not a good look, and right, that was the other thing. They told me my cancer might have gone into my liver without even scanning me. I didn't really appreciate that.

Amy I bet. Unfortunately, it is one of the places that lung cancer can go.

Kelly Right.

Amy So what happened then?

Kelly It was not in my liver; I just had the regular chemo. I didn't have the Keytruda® anymore. But, did OK after that, and now I get scanned every six months.

Amy Well, that's the nice thing about how we met at the Lung Cancer Screening table at Maine Medical Center, too.

So, let's talk about that for a moment. So, you now get your regular scans, but you had a history of tobacco use, correct?

Like many of us have a history of some tobacco use or exposure.

Kelly 40 years, yes.

Amy A lot of what Snow Tardif (manager from the Lung Cancer Screening Program) and our teams do when we're out together promoting the Pink (breast cancer) & Pearl (lung cancer) Campaign, is talk about the option of lung screening for those who qualify. So, did you ever have lung screening when you qualified? You were too young prior to age 50, but after 50?

Kelly So yeah, no, this is the thing. They always told me you should really get scanned and here's the program and you should do it. And guess what? I was scared to find out…I was scared. Like what? What are they going to find?

Amy That is common, though. The fear is so common, unfortunately.

Kelly What are they going to find? And, I didn't want to stop smoking because I didn't want to gain weight. So listen, when I was on that Keytruda®, I was on 70 milligrams of Prednisone a day for like four months. I blew up like a tick! I gained like 60 lbs.

Amy Steroids can definitely give you the munchies, that's for sure!

Kelly Yeah, it was terrible.

Amy So, when did you quit using tobacco?

Kelly The day that I came in (with symptoms).

Amy That's right…you did tell me that when we first met. That’s so difficult to do cold turkey, so congratulations on that. Well, I think from an inspiration perspective you're a walking inspiration in several ways! When other survivors read your story, what advice would you give? What thoughts would you like to share with them?

Kelly I would say to stay positive and don't give up! I can tell you, Amy, I don't even think about it anymore. I don't even think about it. I just look at things differently, too. It's funny, if I want a shirt, I'm going to buy it. If I want to go out to dinner, I'm going to do it. And my husband and I have been on three Caribbean trips since then!

Amy That's awesome! It certainly puts things into perspective, right? And just how precious life is. And you mentioned you have how many grandchildren now?

Kelly Yes! I have, um, let me think…1, 2, 3, 4! And, I have two dogs!

Amy Nice! Thank you so much for sharing your survivor experience and advice with our readers…I really appreciate your time and willingness to share!

Kelly Thanks, Amy. Thank you.

Below: Kelly at work outside MaineHealth Maine Medical Center Portland

Head & Neck Cancer Awareness and Screening Event SCARBOROUGH, ME On April 22, a team of volunteer providers and staff partnered with the Head & Neck Cancer Alliance to host our second annual free Head and Neck Cancer Screening Event at MaineHealth Ear, Nose and Throat Care. A total of 44 individuals were screened during the event, with recommendations made for anyone requiring follow-up care. Also on hand was a representative from Access to Care to support any uninsured or underinsured attendees, and Brian Fleurant, the Maine Ambassador for the national Head & Neck Cancer Alliance.

Cancer Survivors’ Month at MaineHealth Cancer Care The café windows in Scarborough became a colorful spot to honor our survivors with personalized awareness ribbons. Below: Local teens Sarina (daughter of oncology social worker Magda Alden) and friend Lily painted the beautiful rainbow.

Above: Two painted healing trees became the branches for personalized awareness ribbons for survivors and loved ones to write messages of encouragement, honor and memory. Top left: The various ribbon colors represent the awareness of the many different types of cancer. Next page: Many heartfelt messages were shared on the colorful ribbons.

A Cup of Comfort

Cancer Care teams across the Southern and Coastal regions recognized their cancer survivors in the month of June. Left, the Cancer Care team in Brunswick greeted survivors with gifts and smiles. Center, the medical oncology team in Scarborough welcomed survivors with gifts at the nurse’s station. Below, the GYN oncology team designed their mugs and tea in their awareness colors of purple and teal.

Survivor’s Day coverage

A Special Day for Cancer Survivors on the Water

Norway, ME

MaineHealth Cancer Care was again a proud sponsor of the Maine Dragon Boat Club’s third annual Cancer Survivors’ Paddle on June 28th on Lake Pennesseewassee. Over 40 survivors and supporters participated, with skillful instructors providing guidance. The comradery and teamwork is what makes dragon boat paddling so special, with physical activity being the added bonus! Check the link for more paddling opportunities to come!

Tri for a Cure breaks record South Portland, ME

The 19th annual all female triathlon Tri for a Cure was another record-breaking year for fundraising for the Maine Cancer Foundation. A total of $2,312,353 was raised by the over 1,200 participants on July 12th starting from Southern Maine Community College. MaineHealth was a proud sponsor again, with many volunteers and participants representing programs from across the organization. Congratulations to all!

A State First in Breast Surgery

MaineHealth recently achieved a major milestone by performing the first nerve-sparing mastectomy for a breast cancer survivor in Maine. This advanced surgical procedure preserves the sensory nerve to the nipple and reconnects it using a nerve graft, offering eligible patients the potential to regain sensation and feel more whole after a nipple-sparing mastectomy with reconstruction.

This advanced procedure was performed collaboratively by Katerina Tsiapali, MD, Section Chief of MaineHealth Breast Surgery, and Katharine Connolly, MD, FACS, of Plastic + Hand Surgical Associates. This technique was brought to MaineHealth patients following the surgical team’s completion of specialized training earlier this year.

Dr. Tsiapali shared: “This procedure is a great way to improve patient satisfaction after such a large surgery. It results in the least change to the body so that someone can feel back to normal as soon as possible.”

Nerve- and nipplesparing mastectomy is now available to all eligible patients, reinforcing our commitment to delivering cuttingedge breast cancer care here in Maine.

Learn more about our program here.

Surgical team that performed milestone procedure; pictured L to R: Katharine Connolly, MD; Katerina Tsiapali, MD; and Paige LaPointe, PA

MaineHealth Gynecology Cancer Care Welcomes Dr. McKinnish and Dr. Underkofler The practice is thrilled to welcome two new Gynecologic Oncologists to their team.

Scarborough, ME

Dr. McKinnish completed medical school at the University Of North Carolina School of Medicine in 2028, followed by residency and fellowship at Barnes Jewish Hospital /Washington University. He is board certified in both Obstetrics & Gynecology and Gynecologic Oncology.

“As a gynecologic oncologist, my responsibility is to provide every patient with compassionate, evidence-based care grounded in humility. I deeply believe in sharing the process of decision-making with my patients, who deserve education as much as action.” Dr. McKinnish said. “At every point, I try to center the whole person and their goals for living a good life. This is how evidence, humility, and compassion can guide my work and your journey from diagnosis to survivorship.”

Tyler McKinnish, MD | MaineHealth

Dr. Underkofler was born and raised in upstate New York. She completed medical school and a master’s degree in public health at Tufts University School of Medicine, a residency in Obstetrics & Gynecology at Strong Memorial Hospital of the University of Rochester, followed by a fellowship in Gynecologic Oncology at the University of Virginia Health System. She is board certified in both Obstetrics & Gynecology and Gynecologic Oncology.

Dr. Underkofler’s research interests include rural health care access, hereditary cancer genetics, and the influence of exercise and nutrition on cancer outcomes.

Outside of work, Dr. Underkofler enjoys spending time with her family, triathlon training, and cooking pasta from scratch.

Both Dr. McKinnish and Dr. Underkofler see Kaylee A Underkofler, MD | MaineHealth patients in Scarborough.

Exercise Intensity Matters: A New Insight into How Exercise Strengthens the Immune System in Cancer Care

By Dr. Jay Harness, Cancerfitness.org A Powerful Message for Cancer Survivors and Oncology Providers

A new scientific review published in JNCI Cancer Spectrum delivers an important message that continues to push the field of exercise oncology forward: Not all exercise is the same—and intensity may be the key to unlocking its full anti-cancer potential. For cancer survivors and healthcare providers alike, this study reinforces a critical idea: Exercise is not just supportive care—it is biologically active medicine.

Why the Immune System Matters in Cancer

Your immune system plays a central role in fighting cancer. Specialized immune cells—such as natural killer (NK) cells and T-cells—identify and destroy cancer cells throughout the body. But cancer—and many cancer treatments—can weaken this system. That’s where exercise comes in.

Exercise is now recognized as a powerful, non-drug strategy that can: improve immune cell function; enhance the body’s ability to detect cancer cells; and potentially improve treatment response. This new review takes an important next step by asking: Does the intensity of exercise change these immune benefits?

Key Finding: Higher Intensity Exercise May Deliver Greater Immune Benefits

After analyzing 21 clinical trials, researchers found a clear pattern: vigorous-intensity exercise appears to produce the strongest immune response. In particular, higher intensity exercise was associated with: increased activity of natural killer (NK) cells; enhanced immune cell function (cytotoxicity); and greater overall immune system activation. These are critical mechanisms in the body’s ability to fight cancer.

What About Moderate or Low-Intensity Exercise?

The findings here are important—and nuanced. Light-to-moderate exercise often showed little or no measurable change in immune function, especially in patients undergoing active treatment like chemotherapy. However, this does not mean these forms of exercise are unimportant. Lower intensity exercise still provides major benefits: reduces fatigue; preserves muscle mass; improves quality of life; and supports cardiovascular health.

Bottom line:

All movement matters—but intensity may be the “next level” for improving cancer-related immune function. What does this mean for cancer survivors? This research empowers survivors with a critical insight: Exercise is not just about feeling better—it may directly influence your biology. But there is an important caveat: you don’t start with high intensity—you build toward it.

A safe and effective approach includes:

• Starting at a comfortable level • Progressing gradually over time • Incorporating both aerobic and resistance training • Working with trained professionals when possible For many survivors, the goal is to eventually include moderate-to-vigorous intensity exercise, tailored to individual fitness and medical status. There is also a compelling opportunity to combine exercise with immunotherapy, chemotherapy, surgical recovery (prehabilitation and rehabilitation). Exercise may enhance the effectiveness of these treatments by improving immune readiness.

A Critical Gap—and a Call for Action

While the findings are exciting, the study also highlights a major gap: few studies directly link immune improvements to long-term cancer outcomes like recurrence or survival. More large, welldesigned clinical trials are needed, but waiting for perfect evidence should not delay action. The current data strongly support integrating exercise into cancer care now. This study moves us closer to a future where exercise is fully recognized as a standard component of cancer treatment.

The key message is simple but powerful: • • • •

Exercise strengthens the immune system Intensity matters Personalized, progressive programs are essential Your Next Step: Take Action

If you are a cancer survivor: Talk to your oncology provider for resources and recommendations Start moving—and work toward building strength and intensity safely over time

Final Word Exercise is one of the most powerful tools we have in cancer care—and we are only beginning to understand its full potential. It’s time to make exercise oncology a standard of care—not an afterthought.

To reach more by Dr. Jay Harness, check out Cancer Fitness here.

Reference: Chronic exercise training intensity, immune cells, and cancer outcomes: a scoping review. Dong-Woo Kang , PhD , Kerry S. Courneya , PhD , Maria C. Swartz , PhD , Saman Maleki Vareki , PhD, et al. JNCI Cancer Spectrum, 2026, 10(2), pkag021, https://doi.org/10.1093/jncics/pkag021

The COSMIC-ReLeaf™ Study12 wants to know how patients using cannabis manage their cancer-related symptoms.

The COSMIC-ReLeaf Study wants to know how patients using cannabis manage their cancer-related symptoms.

12

You may be eligible to join the study if you: • Are 18 years of age or older • Have a cancer diagnosis and are a MaineHealth patient • Are actively using cannabis • Have access to internet and ability to download apps

To learn more about this study, scan the QR code below with a smartphone camera or e-mail: NTRO@mainehealth.org

1 This study is supported by a Supplemental Award (#2662-32491-11000003105) via Wake Forest University

Research Base (5UG1 CA189824) and is a complementary study to the COSMIC Study WF-2304 (U01 CA286813).

2 Dr. Scot Remick, Study PI and NCORP Contact PI

Volunteer Corner

By Amy Litterini

We were delighted to welcome Pat Nasta and her dog Stella, a 3 ½ year old black lab (above left), and Linda and her golden doodle Honey (above right), as a therapy teams at 100 Campus Dr. in Scarborough in the spring of 2026!

Pat and Stella live in Westbrook with her other dog, Luna, also a black lab. Pat is a retired environmental planner with the US forestry service. She worked to enforce the USDA national environmental policy act that governs the creation of roads, trails and logging in forests. Pat and Stella first became acquainted as she was a volunteer at the refuge league of Portland, where Stella had been surrendered at six months of age. At age 1 ½, Stella became a certified therapy dog by the Alliance of Therapy Dogs. After a year worth of training and earning three levels of AKC canine good citizenship, Pat and Stella began their pet therapy visits which include a memory care center in Westbrook, as well as Maine Medical Center in Portland where they do one-on-one visits with inpatient and at activity rooms and waiting rooms.

Pat shared: “Stella is very chill and had the perfect personality to become a Therapy dog. She loves the beach, and in particular swimming, and gets very excited when she is near water!”

You may see Pat and Stella, and Linda and Honey, visiting our 100 Campus Dr. location on a weekday.

Please give them all a warm welcome!

You’ve been diagnosed with cancer.

Is there anything that YOU can do?

NUTRITION

SLEEP

Support the immune system and decrease inflammation in the body.

Recharge your batteries so you start the day at full power.

1. Eat more antioxidant-rich foods.

Examples: Carrots, sweet potatoes, spinach, tomatoes, grapefruit, blueberries, peanuts, sunflower seeds, mushrooms, cantaloupe, kiwi, mango, and almonds (most fruits, vegetables, nuts and seeds are antioxidant rich foods).

2. Eat fewer pro-inflammatory foods.

Examples: Candy bars, cookies, chips, crackers, steaks, ground beef, sausages, salami, lunch meats, sugar-sweetened beverages (soda, Gatorade, juice etc.), and other highly processed foods.

3. Eat more foods prepared with moist cooking methods (boiled, steamed) and fewer foods prepared using dry heat cooking methods (grilled, fried).

4. Increase fiber to 40-45 grams/day.

To do so, eat mostly unprocessed, whole plant foods like these examples as a resource to gauge your fiber intake: Breakfast: One serving of oatmeal (5 grams of fiber), topped with banana and raisins (3 grams of fiber) and almond milk.

Morning snack: One modest handful of almonds (4 grams of fiber) mixed with two chopped dates (2 grams of fiber).

Lunch: Hummus pesto pita sandwich with one pita (4 grams of fiber), ½ cup of hummus with pesto (2 grams of fiber), 8 cherry tomatoes (1 gram of fiber), 1 cup spinach (4 grams of fiber), 6 baby carrots (1 gram of fiber) and a dessert of two clementine oranges (3 grams of fiber).

Afternoon snack: Avocado on whole-grain toast with sriracha (5 grams of fiber).

Dinner: Veggie noodle soup with broccoli, carrots, onions, spinach, whole wheat noodles (6 grams of fiber in one 2-cup serving) and one whole wheat dinner roll (2 grams of fiber).

After-dinner treat: 3 cups air-popped popcorn with a small amount of coconut oil and various spices on top (3 grams of fiber).

1. Ensure 7-9 hours per night, or longer as needed.

2. Use your bed for sleep and sex only.

3. Limit or avoid screen time 90 minutes prior to sleep.

4. Avoid drinking alcohol within 3 hours of sleep.

5. Increase daytime exposure to sunlight.

6. Keep a consistent sleep/ wake schedule.

ACTIVITY You will see benefits with ANY amount of physical activity!

The more the better, but the goal is at least 150 minutes of moderate intensity activity per week.

1. Strength training (2x per week on non-consecutive days).

2. Work movement into your daily life: Use physical transportation (walk, bike, etc.) instead of driving.

If sitting for a while, take a standing break every hour, get up and go for a short walk.

Take the stairs whenever possible.

©2021 American College of Lifestyle Medicine. lifestylemedicine.org

Is there anything that YOU can do?

STRESS MANAGEMENT A little stress in life is good, but if we experience a lot, especially over a long period of time, then we need healthy coping mechanisms.

SOCIAL CONNECTEDNESS Humans are a social species; we are wired to live together!

AVOIDANCE OF RISKY SUBSTANCES Maximize your body’s ability to recover.

Use of substances such as tobacco or alcohol may interfere with the healing process.

1. For tobacco, seek information about smoking cessation support from your primary care provider.

Quitting smoking means breaking the cycle of addiction and essentially rewiring the brain to stop craving nicotine.

The benefits of quitting smoking begin in as little as 1 hour after the last cigarette.

The sooner a smoker quits, the faster they will reduce their risk of cancer, heart and lung disease, and other conditions related to smoking.

2. For alcohol, seek information about alcohol use/abuse support from your primary care provider.

Additional Resources: American Institute for Cancer Research.

Infographics and Figures. https://www.aicr.org/resources/media-library/

1. The single most important predictor of happiness and longevity is having strong and positive social connections.

2. Talk to your health care provider about local and online support groups or previous patients willing to connect (limit social media to meaningful connections).

3. Consider joining an exercise or other activity group.

1. Healthy activities that help reduce/ cope with stress: Physical activity Sleep Exposure to natural light/time in nature Mindfulness training Breathing

2. When feeling stressed, stop, relax, observe, and respond.

3. Breathing in for 5 seconds and then out for 5 seconds can help you maintain composure in stressful moments.

4. Helpful apps are available (eg. Headspace, Calm, Tapping Solution, etc.)

4. Embrace your family and friends and allow them to support you.

5. Think outside yourself - see what you can do to help someone else today.

Did you know?

Quitting smoking reduces the risk of cancer and many other diseases, such as heart disease and COPD.

The evidence based advice included in this handout is intended to support NIH | National Cancer Institute overall well-being. Information is intended to augment medical advice, not replace it. Any advice contained herein should be delivered in conjunction with medical supervision. ©2021 American College of Lifestyle Medicine. lifestylemedicine.org

Our Lifestyle Medicine Team Offers Cookbook Click the cover at right to find nutritious AND delicious options to support goals for healthy eating!

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Man Up To Cancer

SUPPORT FOR MEN IN MAINE IMPACTED BY CANCER RETREATS, IN-PERSON MEETUPS, 24/7 ONLINE COMMUNITY

Quick Guide to American Cancer Society Resources

Quick Guide to American Cancer Society Resources The American Cancer Society (ACS) champions every person facing cancer with personalized guidance and a caring community.

Below are just some of the resources we provide. Visit cancer.org or call us at 1-800-227-2345 for more information.

24/7 Cancer Helpline

Our trained team members can:

Our cancer helpline provides 24/7 support when you’re dealing with cancer.

Call us at 1-800-227-2345 or visit cancer.org to live chat with us.

We can assist in English, Spanish, and more than 200 other languages via a translation service.

• Answer questions about your diagnosis.

• Provide guidance and a compassionate ear.

• Connect you with ACS programs and services.

• Refer you to other national resources.

Online Resources Our website, cancer.org, is a highly trusted source of accurate, evidence-based cancer information for people facing cancer, their families, and their caregivers.

Learn how to cope with a new cancer diagnosis.

Get help with daily life throughout cancer treatment.

Manage treatmentrelated side effects.

Find support resources near you.

Access caregiver and family support resources.

Cancer Information in Other Languages ACS offers information about cancer including prevention, early detection, treatment, and managing side effects in other languages. We provide content in Arabic, Chinese, French, Haitian Creole, Hindi, Korean, Polish, Portuguese, Russian, Spanish, Tagalog, Ukrainian, and Vietnamese.

Free Rides to Treatment Our Road To Recovery® program eases your burden by providing free rides to cancerrelated medical appointments. Trained volunteer drivers will pick you up, take you to your appointment, and bring you home after treatment – all at no charge.

Cancer Care Toolkit Our Cancer Care Toolkit is a collection of print-ready resources for people with cancer and their caregivers. It can help you organize the information you get about your cancer diagnosis and treatment. It includes worksheets and forms to help you track: Treatment side effects

Medicines

Appointments

Lab results

The toolkit is accessible online in English and Spanish.

A Personalized Support System After a cancer diagnosis, you may feel unsure about what to do next. Our ACS CARES® (Community Access to Resources, Education, and Support) navigation support program connects people with quality, curated information and one-on-one support. With the ACS CARES program, you can access information that updates as your situation changes, connect one-on-one with trained volunteers, access programs that help remove barriers like transportation and lodging, and speak with our trained team members. The program is available in English and Spanish.

Access to Clinical Trials and Support Through our ACS ACTS program, we offer free clinical trial matching support. We can also connect you with ACS programs and services to help meet your needs during treatment.

The program is available only in English.

Free Estate Planning Tools Through ACS, you have free access for life to Giving Docs – a safe, secure platform where you can create or update your will or trust, record your health care wishes, assign powers of attorney, and more. It only takes a few minutes, and every step helps protect the people who matter most. This service is available only in English.

Free Lodging During Treatment Our Hope Lodge® communities offer a home away from home for people facing cancer and their caregivers when cancer treatment is far away. These communities provide comfortable guest suites with private baths, as well as inviting spaces with all the comforts of home – all at no cost to guests.

©2026, American Cancer Society, Inc. No. 0319.12 Rev. 4/26 Models used for illustrative purposes only.

Nutrition Education Services Center | Leukemia & Lymphoma Society

Interested: Contact Magda Alden, LCSW OSW-C, Oncology Social Worker at magda.alden@mainehealth.org

Our No-Cost Support Services

Learn more about all the services you can access as a cancer patient, survivor, care partner, family, or friend here at the Dempsey Center.

Counseling Integrative Therapies Movement and Fitness Nutrition Support Groups

Awareness & Events Calendar July:

Sarcoma and Bone Cancer Awareness Month UV Safety Month Tri for a Cure 7/12/26 Head & Neck Cancer Alliance Survivorship Symposium 7/18/26

August:

Appendix Cancer Awareness Month

September:

GYN and Ovarian Cancer Awareness Month Prostate Cancer Awareness Month Leukemia and Lymphoma Awareness Month Thyroid Cancer Awareness Month Man Up to Cancer Gathering of Wolves Retreat 9/10-13/26 Dempsey Challenge 9/19/26

Survivorship Digital Magazine Archives

Vol. 1, Edition 1 Jan-Mar ‘23

Vol. 1, Edition 2 Apr-Jun ’23

Vol. 2 Edition 2 April-Jun ’24

Vol. 2 Edition 3 Jul-Sep ’24

Vol. 3 Edition 3 July-Sep ’25

Vol.1, Edition 3 Jul-Sept ’23

Vol. 1, Edition 4 Oct- Dec ’23

Vol. 2 Edition 1 Jan- Mar ‘24

Vol. 2 Edition 4 Oct–Dec ’24 Vol. 3 Edition 1 Jan–Mar ’25 Vol. 3 Edition 2 Apr-Jun ‘25

Vol. 3 Edition 4 Oct-Dec ’25

Vol 4 Edition 1 Jan-Mar ’26

THRIVE

Vol 4 Edition 2 Apr-June

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