There is ample research that shows that living a healthy lifestyle can play an important role in the prevention, treatment and even recovery from diseases such as bladder cancer. Sometimes we eat too many processed foods, too much saturated fat, excess salt and way too much sugar. Why? Because these foods are convenient, accessible and taste good – really good. Research has shown that many health issues, such as bladder cancer, diabetes and strokes, are linked, at least in part, to what we eat.
Bladder Cancer Health and Wellness Resources
Components of a Healthy Lifestyle
A Healthy Diet
One diet often recommended for bladder cancer patients and survivors is the Mediterranean diet. It’s also a great option for anyone wanting to eat healthier. The Mediterranean diet is based on a healthy balance of vegetables, fruits, nuts, beans, whole-grains, and olive oil. For protein, this diet focuses on lean meats, oily fish, eggs, beans or pulses, and other non-dairy sources, such as a moderate amount of tofu.
According to the Canadian Urological Association, although no high-quality studies have been completed to link diet to bladder cancer, a number of associations have been identified. For example:
- Decreased risk of bladder cancer has been suggested by eating carrots, cruciferous vegetables (broccoli, cauliflower, brussels sprouts), and fruits.
- Increased risk of bladder cancer has been suggested in diets high in pork, barbecued meat, fat, and large amounts of soy and coffee intake.
At this time, research shows no clear link between bladder cancer and alcohol, artificial sweeteners or coffee. However there has been conflicting research into the effects of alcohol on our general health. Click for a 2023 statement from the Medical Officers of Health on Alcohol Consumption and for Canada’s Guidance on Alcohol and Health.
Dietary research is ongoing with hopes to better understand links, if any, between what we consume, and how much to consume, with an increased risk or recurrence of bladder cancer.
Smoking
The best advice is don’t smoke. And, if you do smoke, quit.
Someone who smokes is up to six times more likely to develop bladder cancer than someone who does not smoke. This risk increases with the number of years spent smoking and the number of cigarettes smoked per day.
Quitting smoking is the most important thing someone who smokes can do to improve their health. But, what’s the most effective way to quit? If you are ready to quit smoking, there are numerous supportive resources available, including a free program through the Government of Canada. Quit with Confidence: Introduction – Canada.ca.
Boost Your Health with Physical Activity
Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities. In 2023, the Government of Canada released Physical Activity and Your Health which include tips to get active.
Before starting a new exercise or exercise program, please consult your health care physician or urologist. For physical activity and bladder cancer specifically, evidence has focused on moderate intensity exercise leading to improvements in quality of life and physical functioning. You can find sample exercises that may be safe to try here.
Considerations for Patients with Bladder Cancer:
- If you are still receiving treatment or have finished treatment, ask your medical team if you can start an exercise program and if so, if it should be supervised.
- Should your medical professional advise you it is safe to start exercising, request an exercise program.
- You may want to connect with or be referred to a physiotherapist with training and experience working with cancer patients who can set up a tailored program for you.
- If you have a stoma/urine pouch, make sure you empty it prior to exercising.
- Don’t forget, hydration is important during exercise. Drink plenty of water.
- Don’t perform exercises that will increase pressure in your abdomen.
- Avoid straining in any way and consider how you are lifting any weight.
- Avoid the Valsalva maneuver as a way to return an abnormal heart rhythm to normal.
- Avoid contact sports (i.e., football or soccer) to avoid injury.
When not to exercise as a cancer patient?
- It’s best to check with your physician or a certified exercise professional with training and experience working with cancer patients prior to starting an exercise program.
- Don’t exercise if you have:
- Severe nausea and vomiting
- Shortness of breath at rest or with minimal effort
- Unrelieved pain
- Extreme fatigue
- Severe muscle wasting
- Dizziness
- Unsafe heart rate or blood pressure values – (too high or too low)
Get Enough Sleep
We all know that it is important to get a good night’s sleep. Why? Because your body and your brain recharge during sleep. Adequate sleep helps lower the risk of serious illness, can help you get sick less often and recover from illness quicker, and improve your ability to manage stress.
Research has shown a strong relationship between how long we sleep and heart health, metabolic diseases such as diabetes, and staying at a healthy weight. Other benefits of quality sleep are improved mood, less stress, and clearer thinking.
While many people seem to get by with six hours sleep or less, most research shows that adults benefit from seven to nine hours of quality sleep.
The Importance of Stress Relief
There’s no denying that having cancer and undergoing treatment can be stressful and often depressing. Nearly a quarter of people with cancer show symptoms of stress or anxiety. Research suggests that stress and anxiety can make bladder cancer harder to manage or treat. Here are some of the techniques you may find helpful:
- Relaxation exercises, such as slow breathing and loosening your muscles, yoga or tai chi
- Meditation
- Massage therapy, if your medical team agrees that it will be safe for you
- Finding creative outlets for your emotion
- Spend quality time with family, friends or a pet
- Be physically active
- Laugh – it relieves tension and improves your mood
Strong Relationships for Good Mental Health
The benefits of strong social connections and deep friendships for cancer patients and other individuals are numerous. Research has linked strong relationships to lower rates of anxiety and depression, higher self-esteem, greater empathy, and more trusting and cooperative relationships.
Strong, healthy relationships can also help to strengthen your immune system, help you recover from disease, and may even lead to a longer life. They can also offset loneliness and lower the risk of dementia and mental decline.
More Resources for Healthy Living
To help you live a healthy lifestyle, we are developing a Healthy Living Guidebook, coming soon.
We also have webinars that focus on diet and exercise available to watch on-demand.
Radical cystectomy versus trimodality therapy for muscle invasive bladder cancer: a multi-institutional propensity score matched and weighted analysis. Zlotta et al., Lancet Oncol, 2023.
Discover how you can further enhance your health and well-being during your journey through bladder cancer with more cancer treatment resources, wellness strategies when you explore our educational resources.
Take charge of your health today – contact us to get started!
