About this webinar: In this webinar CCSN is joined by Dr. Rob Rutledge, Radiation Oncologist as he provides an update on the science of empowerment & what you should be doing about it. About the presenter: Dr. Rob Rutledge is a Radiation Oncologist in Halifax, Nova Scotia, specializing in breast, prostate and pediatric cancers. He is also an Associate Professor in the Faculty of Medicine at Dalhousie University. In 1999, Rob co-created the ‘Skills for Healing’ Cancer Weekend Retreats. These weekend support groups teach a powerful and integrated approach to the cancer diagnosis and ways to heal at levels of body, mind and spirit. To date, more than 2000 people have attended 60+ retreats in over 30 cities across Canada and abroad. Rob is the CEO and Chair of the Healing and Cancer Foundation, a Registered Charity that freely offers educational videos, documentaries, and webcasting seminars. He is co-author of the book The Healing Circle, which captures the teachings and inspirational stories from the weekend retreats. Rob has received a Cancer Care Nova Scotia Award for Excellence in Patient Care, and Doctors Nova Scotia presented him with a Health Promotion Award in recognition of his contribution to physician health and health promotion in cancer patients.

1. C C S N ’ S R E M A R K A B L E C A N C E R
S U R V I V O R ’ S G U I D E :
U P D A T E O N E M P O W E R M E N T
P R E S E N T A T I O N 7 W I T H D R .
A P R I L 2 1 R O B
R U T L E D G E

2. Dr. Rob Rutledge, Oncologist
Associate Professor,
Dalhousie University
HealingandCancer.org

3. YO U R G OA L S F O R T H I S S E R I E S
•Maximize your chance of recovery
•Feel better emotionally
•Think more clearly and function better
•Grow psychologically / spiritually
•Connect more deeply

4. TA K E H O M E P O I N T S
( W H A T R E M A R K A B L E C A N C E R S U R V I V O R S D O )
•Unleash your healing potential by taking care
of your body
•Reframe stress as helpful
•Set your intention on peace

6. N I N E K E Y FA C T O R S S H A R E D B Y
R A D I C A L R E M I S S I O N S U R V I V O R S
• Taking control of your
health
• Radical change in diet
• Use of herbs and
supplements
• Following your intuition
• Releasing suppressed
emotions
• Promoting positive emotions
• Embracing social support
• Having a strong reason for
living
• Deepening spiritual connection
• **Exercise

7. T O DAY ’ S W E B I N A R C O N T E N T
• Setting the Intention
• The Body-Mind Connection
• The Joy of Movement
• Stand Up for your Health
• Science of Sleep
• Practicing a Relaxation Technique

8. W H A T I S C O M P L E T E C A N C E R C A R E ?
( I N T E G R AT I V E O N C O L O G Y )
• Understanding what’s happening to you
• Getting the best from the medical system
• Empowering yourself with healthy lifestyle
- Exercise, diet, sleep, relaxation techniques
• Settling the mind
• Nurturing your spirit

9. S E T T I N G T H E I N T E N T I O N
• In preparation of going into any situation:
• How do you want to be in the world?
• What do you hope of yourself?
• As a ritual, going into difficult situations, and
in the middle of chaos
• Why do you want your body to be healthy?

10. I N F L A M M AT I O N
• Inflammation causes damage to cells
• Increases risk of cancer
• Main cause of heart disease
• Many potential sources of inflammation
• Diet / gut
• Psychological – fear, isolation, stress
• Cancer treatment

11. A N T I - I N F L A M M AT O R Y L I F E S T Y L E
• Movement / Standing Up
• Diet!
• Low glycemic (protein with meals)
• Brain food – omega 3, healthy fats
• Sleep / Having a nap
• Practice Relaxation / Meditation
• Touch is healing!
• Do the things that nourish your soul
• Getting into nature

14. P E O P L E W H O A R E P H Y S I C A L LY A C T I V E
• Happier and more resilient
• Stronger sense of purpose
• Feel more connected to their community
• More positive emotions: gratitude, hope,
and love
• Movement protects people from
depression, anxiety, and loneliness

15. T H E B I O C H E M I C A L
E F F E C T S O F M OV E M E N T
• Heart rate up releases adrenaline which increases energy
• Contracting muscles: brain releases dopamine (the ‘feel
good’ chemical)
• Increases mood, motivation, hope and confidence
• Breathing deeply induces positive emotions like
confidence and joy

16. T H E ‘ F E E L B E T T E R ’ E F F E C T
• Three minutes or more of movement:
• Happiness – heart rate up, breathing deeper
• Hope – moving your muscles
• Courage – moving with others
• Use as perk up if feeling down
• Facilitates release of pent up emotions
• Eg. if feeling anxious

17. A M P L I F Y I N G M OV E M E N T ’ S
‘ F E E L B E T T E R ’ E F F E C T
• Add music!!
• Even more dopamine and adrenaline
• Converts anxiety into enthusiasm
• Add Joy!!
• Physical activity with others: Collective Joy
• Leads to self-transcendence
• Shared purpose, builds community
• Feelings of belonging and trust (less isolated)
• Empowerment feeling
• Get outside and see the natural world

18. T H E P E R S I S T E N C E H I G H
• More intense exercise for 20+ minutes has a residual
effect on mood
• Happiness, pleasure, hope, and courage
• Major reset in brain chemistry and outlook
• Endorphins
• Endocannabinoids
• Helps you to persist, decreases pain, increases energy
• Decrease negative emotions eg. self-doubt or worry
• Feel more connected to others
• Evolution: work hard and cooperate with others

19. T H E P E R S I S T E N C E H I G H
• Find an activity that gives you a sense of purpose
• How good do you feel about what you’ve accomplished?
• Find meaning in movement:
• Strength training: you can feel your own strength
• Power walking: sense yourself making progress
• “I can persist”, “I can take on challenge”

20. E X E R C I S E ! E X E R C I S E ! E X E R C I S E !
• 30 minutes per day, 5+ days per week,
moderate intensity
• Includes strength training twice per week
• 8-10 muscle groups, 2 sets of 8-10 reps
• Add flexibility and coordination

21. E X E R C I S E ! E X E R C I S E !
E X E R C I S E !
• How?
• Make it fun
• Make it social
• Create a routine
• Do the work!

22. W H AT I S S E D E N TA R I S M
• Sitting too much!
• Sedentary behavior is any waking behavior
characterized by an energy expenditure
≤1.5 metabolic equivalents (METs), while in
a sitting, reclining or lying posture
• Common: TV viewing, video game
playing, computer or smart phone
screen time, automobiles, and reading

23. H E A LT H C O N S E Q U E N C E S
O F P R O L O N G E D S I T T I N G
• 50% increase risk of all cause mortality
• 12 year study of 17,000 Canadians
• Change in fat and sugar metabolism leading to obesity, and
high blood sugars
• Cardiovascular disease (RR1.24) diabetes type 2 (1.91)
• Cancer
• 43 studies, 69,000 cases
• RR Colon Ca 1.24, Lung 1.21, Endometrial 1.32
• Adjusting for physical activity: same result

24. B R I T I S H J O U R N A L O F M E D I C I N E
• Sit more than 6 hours per day
•Take 4.8 years off your life
• Every hour of TV (sitting) takes 21.8 minutes
off your life
•Each cigarette takes 11 minutes off your life

25. H O W M A N Y H O U R S O F
P R O L O N G E D S I T T I N G
D O YO U D O E V E RY DAY ?

26. HOW DO YOU SIT LESS?
• Set your alarm to stand
up every hour
• Stand at every
opportunity
• Ritual of standing while
talking on phone
• Walk the stairs
• Walk to work
• Stand up desk

27. S T R E T C H A N D M OV E

28. H E A L I N G P O W E R O F S L E E P
•Try not to get stressed when you’re not
sleeping well
•Healthy sleep habits should be done with the
right attitude
• Self care is important
• Peaceful with the process

30. W H Y W E S L E E P
• Being awake is toxic to your brain
• ‘Glymphatic’ system flushes out the damaging
metabolites
• During deep sleep early in night
• Consolidate the memories / learning
• also promotes creativity
• REM processes emotional experiences
• Retain information / less emotional charge
• Goal is 7-9 hours of sleep each night

31. G LY M P H AT I C S YS T E M

32. C O N S E Q U E N C E S O F
P O O R S L E E P
• Affects every system in the body
• Coronary arteries
• Blood sugars rise / obesity
• Alzheimers
• Immune function
• Risk of cancer
• Your mental health!!
• Irritable, threat sensitive

33. W H E N T O S E E A N E X P E R T
• When there is a sleep disorder
• Loud snoring / apnea
• Falling asleep while driving or when
inactive
• Ongoing fatigue despite enough sleep
• Can’t concentrate or learn
• You’re not getting enough sleep if you
want to nap in the morning

36. H E A LT H Y S L E E P H A B I T S
• Decrease stress and anxiety generally
• Exercise, meditation, and reframing
• “Sleep Hygiene”
• Train your brain to fall asleep and stay asleep
• Create the conditions for a good night’s sleep
• #1 Create a routine each night. Same activities and same
bedtime
• Eg. setting a ‘lights out’ alarm
• Write down your worries or plans
• Get up at the same time – even on weekends

37. P R O M O T I N G H E A LT H Y S L E E P
AV O I D T H E S T I M U L A N T S
• Avoid screen time 1-2 hours before sleep
• Social media, Netflix, Email
• Exercising or eating a heavy meal within
2-3 hours of sleeping
• May have a light snack
• Caffeine – half-life in body is 5-8 hours
• Enjoy your coffee before noon

38. P R O M O T I N G H E A L T H Y S L E E P :
A V O I D T H E S E D AT I V E S
•Alcohol – disrupts both deep sleep and
REM sleep
•Sleeping pills do not improve sleep quality

39. L I G H T I N G T O M I M I C T H E S U N
• Dimming lights in the evening
• Use blue-light-blocking glasses for last 2-3 hours if
viewing screens
• Dark at night
• Eye shades
• Expose yourself to 30 minutes of natural light first
thing in the morning

40. I D E A L B E D R O O M C O N D I T I O N S
• Dark
• Quiet
• Cool 65-68F (19C)
• Comfortable

41. W H AT D O T O I F I N S O M N I A
• If you’re awake for more than 20 minutes
then go to another room, and do
something peaceful
• Return to your bedroom when you feel
sleepy
• Try practicing a relaxation technique
• Try thinking of a peaceful activity

42. T R E AT M E N T O F I N S O M N I A
•Cognitive Behavioural Therapy for Insomnia
has been proven best
•Elements: stimulus control, sleep restriction,
cognitive restructuring, sleep hygiene,
relaxation techniques

43. S E L F TA L K AT N I G H T
•Kindness and wisdom:
•What do you say to yourself?
•”Yes this is tough. But I can function well
enough. I will do my best to sleep in the days
to come…. I can do it”

44. M E L AT O N I N
•Helps the brain coordinate going to sleep
•Good when change of time zones
•Shouldn’t be used chronically
•Dose is 0.5-2mg

45. NA P S
• Naps are good
• Concentration
• Mood
• But may disrupt sleep pressure later
• 15-20 min length (enough for REM)
• Before 2pm

46. L E T L OV E B E
YO U R M O T I VAT I O N
•Slowly train yourself to sleep better
•Be kind in making the changes

47. M E D I TAT I O N W I T H B I O F E E D B A C K
• Heart Rate Variability
measures the balance
between your stress and
relaxation pathways
• An HRV monitor helps
train you to relax

48. W H AT C A N Y O U D O T O
I M P R O V E Y O U R R E S I L I E N C E
A N D M E N TA L H E A L T H
I N C H A L L E N G I N G T I M E S ?

49. F O C U S O N W H AT Y O U C A N C O N T R O L
•For your medical care: advocate for yourself,
and let go of catastrophizing about the future
•Create the conditions for calm
•Pray to be the change you want to see
•Find a higher purpose

50. S T R E T C H !

51. Q U E S T I O N S
Dr. Rob Rutledge, Oncologist
Associate Professor of Medicine
HealingandCancer.org

52. C A N A D I A N C A N C E R
S U R V I V O R N E T W O R K
C O N TA C T I N F O
1750 Courtwood Crescent, Suite 210
Ottawa, ON K2C 2B5
Telephone / Téléphone : 613-898-1871
E-mail: jmanthorne@survivornet.ca or info@survivornet.ca
Website: www.survivornet.ca
Twitter: @survivornetca
Facebook: www.facebook.com/CanadianSurvivorNet
Instagram: @survivornet_ca
Pinterest: http://pinterest.com/survivornetwork/