2024 Health & Wellness Checklist

January 31, 2024

Precede Foundation

In the pursuit of a healthier 2024, it’s crucial to prioritize preventive health measures and screenings. This checklist is designed to guide you through key steps to incorporate into your routine, ensuring an active approach to your well-being.

As a committed advocate for health and wellness, TrovaNow recognizes the importance of empowering individuals to take control of their health journey. By providing accessible and actionable information, we aim to support you in making informed decisions and encouraging a lifestyle that promotes long-term vitality and happiness. Let’s explore this journey together towards a healthier and happier 2024.

General Health Checkpoints

Begin with regular health check-ups and screenings to establish a baseline for your well-being. These assessments provide valuable insights into your health status and help detect potential issues early. Maintaining a balanced and nutritious diet is equally essential, supporting overall vitality. Additionally, incorporating physical activity into your routine contributes to holistic well-being. It’s also important to prioritize adequate hydration, ensuring your body functions optimally. Getting enough sleep and managing stress levels are key components of maintaining good health. Moreover, practicing good hygiene habits, such as regular handwashing, can help prevent the spread of infections and illnesses. Taking steps to address any health concerns promptly ensures you stay on track toward optimal well-being.

Cardiovascular Health

Take charge of your cardiovascular health by monitoring blood pressure regularly. Check cholesterol levels and lipid profiles and adopt heart-healthy lifestyle choices such as consuming a diet rich in fruits, vegetables and whole grains, while limiting saturated and trans fats. Engaging in regular physical activity, such as brisk walking, cycling or swimming, can also strengthen your heart and improve overall cardiovascular health. Understanding the importance of these measures helps you make informed decisions for a healthier heart and reduces the risk of heart disease and related complications.

Metabolic Health

Prioritize blood sugar monitoring and implement preventive measures for diabetes, such as maintaining a balanced diet low in added sugars and refined carbohydrates. Manage your weight through a combination of healthy eating and regular exercise, aiming for at least 30 minutes of moderate-intensity activity most days of the week. Focusing on metabolic health not only reduces the risk of developing diabetes but also enhances your body’s resilience against various health challenges.

Mental Health and Well-Being

Recognize the significance of mental health by practicing stress management techniques such as deep breathing exercises, meditation or yoga. Incorporate mindfulness and relaxation into your daily life by setting aside time for activities that bring you joy and peace, such as spending time in nature, listening to music or practicing hobbies. It is important to recognize that mental health plays an integral role in overall wellness. By prioritizing mental well-being alongside physical health, you can cope better with life’s challenges. Remember to take care of your mind as well as your body, as they are interconnected aspects of your overall health and happiness.

Lifestyle Choices

Quality sleep is essential for overall well-being, as it allows your body to rest and rejuvenate. Limiting alcohol consumption and avoiding tobacco use are also crucial lifestyle choices for promoting longevity and reducing the risk of chronic diseases. Strive to maintain a healthy work-life balance by setting boundaries and prioritizing self-care activities. Recognize the impact of lifestyle on your health journey, and make mindful choices that support your physical and emotional well-being.

Immunizations and Vaccinations

Stay up-to-date with recommended vaccinations for your age group to protect yourself and others from preventable diseases. Getting immunizations is a vital aspect of preventive health, as it helps to build immunity and prevent the spread of infectious illnesses. By staying informed and receiving necessary vaccinations, you not only safeguard your own health but also contribute to community immunity, protecting those who may be more vulnerable to infections.

Eye and Dental Health

Regular eye check-ups and dental care are essential components of your health routine. Prioritize vision and oral well-being for a comprehensive approach to health, as they are crucial aspects of overall well-being. Vision problems can impact daily activities and quality of life, while oral health issues can lead to discomfort, pain and even systemic health problems if left untreated. By scheduling regular dental check-ups and practicing good oral hygiene, you can maintain oral health, reducing the risk of dental problems and supporting your overall well-being. Remember, taking care of your eyes contributes to your long-term health and quality of life.

Cancer Prevention

Stay informed about cancer screenings and incorporate them into your routine. Lifestyle factors, including a healthy diet and regular exercise, play an essential role in preventing various types of cancer, such as pancreatic cancer. Know your own family history and talk to your physician about assessing your risk for pancreatic cancer. TrovaNow’s mission is dedicated to advancing early detection and treatment of pancreatic cancer, aiming to transform this disease and improve pancreatic cancer survival rates. Pancreatic cancer is often diagnosed at advanced stages, making it a formidable foe. By highlighting the connections between pancreatic cancer and overall health, we emphasize the significance of early detection and take steps to manage this challenging condition. Incorporating these preventive measures into your health routine helps you to take control of your well-being and reduce your risk of developing cancer.

Remember, your well-being is a journey and every step counts toward a healthier you. Use this checklist to improve your health in 2024. TrovaNow is dedicated to supporting individuals, especially in understanding and managing pancreatic cancer, which aligns with your commitment to staying healthy.

When you choose hope, anything is possible.

At TrovaNow, we’re on a mission to raise funds for collaborative research aimed at early detection and prevention. Our goal is to increase the 5-year survival rate from 12% to 50% within the next decade. Proceeds from TrovaNow contribute to research efforts focused on detecting pancreatic cancer earlier, potentially saving thousands of lives from the deadliest cancer.

TrovaNOW is raising funds for the PRECEDE Consortium, a group of leading experts and organizations dedicated to advancing research and innovation in pancreatic cancer prevention and pancreatic cancer early detection. This partnership allows us to leverage the collective expertise and resources in the fight against cancer, ensuring a more comprehensive and impactful approach to addressing the challenges posed by this devastating disease. Join us in supporting this critical effort to revolutionize pancreatic cancer prevention and early detection.

Visit www.trovanow.com to learn how you can get involved and donate today.

Knowing When To Ask For Help

There’s strength in recognizing when you need additional support. If you’re feeling consistently overwhelmed, anxious, or depressed, it may be time to speak with a healthcare professional. Warning signs can include ongoing sleep trouble, loss of appetite, or emotional numbness.

Mental health care is an important part of cancer recovery. There are therapists, social workers, and cancer-specific counselors trained to support your unique needs. Don’t hesitate to seek them out.

Your medical team can help adjust medications or recommend physical therapy if your symptoms are impacting your daily life. Being honest about your struggles allows your care providers to offer better, more personalized support.

The path to recovery from pancreatic cancer is rarely straightforward. It’s a mix of triumphs and setbacks, strength and vulnerability. But through each high and low, healing is happening. Be gentle with yourself. Allow space for rest, reflection, and growth.

You don’t have to go through this journey alone. With the right support, emotional, physical, and practical, you can move forward, one step at a time. And remember, every day you show up for yourself is a victory.

At TrovaNOW, we’re focused on finding a cure for pancreatic cancer. Every test and discovery brings us closer to better treatments and saving lives. Join us and learn more at TrovaNOW.

PRECEDE Foundation Inaugural Gala

Join us for a night at the Tribeca Rooftop 360 on October 28th at 3:00pm PDT to honor the following awards:

Nobility in Science Award

Raymond C. Wadlow, MD

Catalyst for Change Award

Ambry Genetics Corporation

Legacy Awards

Jeffrey Johnson, Esq.

Jonathan Morris, Esq.

PRECEDE Leadership and Compassionate Care Award

Jessica Everett, MS, CGC

Co-Chairs

Scott Berger | Michael Gershenson | Tracy Chen

Honorary Chairs

Diane Simeone, MD | Jamie Brickell

Get tickets here.

A Long and Steadfast Battle Against a Terrible Cancer

Raymond Wadlow lost his mom, Emily Couric, to pancreatic cancer in 2001. Today he’s an oncologist pushing for early detection.

Why Building Muscle Matters (Strength Training After Cancer Treatment)

Cancer treatment is an incredibly challenging journey, often leaving survivors physically and emotionally drained. While survival is the primary goal, the road to recovery requires more than just healing from the illness itself, it requires rebuilding strength and endurance. One of the most effective ways to regain strength and improve quality of life after treatment is through strength training.

In this blog, we’ll explore why building muscle matters after cancer treatment, how strength training supports recovery, and why it’s important to include physical activity in a full recovery plan.

The Importance of Muscle Health in Cancer Recovery

During cancer treatment, particularly chemotherapy and radiation, the body goes through a variety of changes, including significant muscle loss. This can lead to fatigue, weakness, and a decrease in overall functional capacity. Survivors may also experience joint pain, decreased bone density, and difficulty with mobility. When muscles are weakened, it becomes more difficult to perform everyday tasks, affecting the ability to return to normal life.

Muscle health is crucial for maintaining daily functioning, increasing stamina, and improving the body’s ability to heal. Building muscle after cancer treatment can help counteract the physical decline caused by treatments, reduce fatigue, and increase energy levels. Strong muscles are also important for stability, balance, and preventing falls or injuries, which can be especially crucial as the body regains strength.

Benefits of Strength Training After Cancer Treatment

Physical Benefits

Strength training is an excellent way to rebuild muscle mass lost during cancer treatment. By focusing on resistance exercises that challenge the muscles, you can restore strength and regain physical independence. Whether through bodyweight exercises, free weights, or resistance bands, strength training helps increase muscle mass, boost stamina, and promote flexibility.

It also improves bone density, which is particularly important for cancer survivors who may be at risk of osteoporosis due to treatments like chemotherapy and hormone therapy. As you build muscle, you reduce the risk of bone fractures and improve posture and stability.

Mental and Emotional Benefits

Physical activity, especially strength training, has significant mental health benefits. Exercise releases endorphins, which are natural mood boosters that help reduce anxiety and depression. Cancer survivors often experience feelings of helplessness and loss of control. Strength training helps you regain control over your body, build confidence, and feel accomplished.

Strength training offers mental benefits like improved mood and focus. Research shows that regular exercise can also help manage the cognitive effects of cancer treatment, such as “chemo brain,” which can cause memory issues, difficulty concentrating, and brain fog. Strength training can improve cognitive function, helping survivors feel more mentally sharp and focused.

Long-Term Health Benefits

Strength training can help prevent long-term complications of cancer treatment. Conditions such as sarcopenia (muscle wasting) and metabolic syndrome, which involves high blood pressure, high blood sugar, and abnormal cholesterol levels, are common among cancer survivors. Building muscle through strength training can help manage these conditions and reduce the risk of chronic diseases.

Muscle health supports overall immune function and metabolism. Strong muscles help regulate blood sugar levels, enhance circulation, and improve the body’s ability to absorb nutrients, critical for recovery and long-term health.

The Science Behind Strength Training for Cancer Survivors

Strength training works by creating small tears in muscle fibers, which, when repaired, become stronger over time. After cancer treatment, the body may be in a weakened state, but through consistent resistance training, it begins to rebuild muscle tissue. This process is essential for improving muscle mass and overall body strength.

Strength training promotes hormone regulation, which can be disrupted by cancer treatments. Chemotherapy and hormone therapy often interfere with estrogen and testosterone levels. Regular strength training helps balance these hormones, which can improve mood, energy levels, and general well-being.

Studies have shown that strength training can help cancer survivors reduce fatigue, improve cardiovascular health, and maintain a healthy weight. This holistic approach is vital to fully recovering from the effects of cancer treatment and returning to a normal, active lifestyle.

Key Considerations When Starting Strength Training Post-Treatment

Starting strength training after cancer treatment should be approached with care. The body may be more sensitive and vulnerable in the recovery phase, so it’s essential to consult with a healthcare provider or physical therapist before beginning an exercise program.

Start Slow and Progress Gradually: Don’t jump into intense workouts right away. Begin with low-impact exercises that focus on mobility, flexibility, and core strength. Gradually increase the intensity and duration of your workouts as your body adapts. Listen to your body, rest when needed, and avoid pushing too hard.
Focus on Recovery and Balance: Incorporating rest days into your routine is just as important as training days. Overtraining can lead to injury or burnout, so make sure you balance strength training with adequate recovery. This includes prioritizing sleep, nutrition, and hydration as part of your overall fitness plan.
Adapt Exercises to Your Body’s Needs: Cancer treatment can result in lingering side effects like joint pain, fatigue, and reduced range of motion. Modify exercises to accommodate these challenges. Resistance bands and light weights can be excellent starting points for those who need to ease into strength training.

Effective Strength Training Exercises for Cancer Survivors

Cancer survivors can begin their strength training journey with simple, low-impact exercises that target the major muscle groups. Here are some effective exercises to get started:

Bodyweight Squats: Squats are a great full-body exercise that targets the legs, glutes, and core. Start by performing shallow squats and gradually increase the depth as you build strength.
Wall Push-ups: Wall push-ups are an excellent way to build upper body strength without straining the shoulders or wrists. As you gain strength, progress to standard push-ups or modified knee push-ups.
Resistance Band Exercises: Resistance bands are perfect for adding gentle resistance to exercises like bicep curls, shoulder presses, and leg extensions. They provide controlled resistance that’s easier on the joints.
Dumbbell Exercises: Once you’ve built up some strength, you can incorporate light dumbbells for exercises like lunges, chest presses, and rows to continue building muscle.
Core Workouts: Strengthening your core is essential for improving balance and stability. Exercises like planks, bird dogs, and leg raises are great for building a solid foundation of strength.

Building a Strength Training Routine

Creating a strength training routine that fits your needs is essential for long-term success. Here are some tips for creating a sustainable workout plan:

Frequency: Aim for two to three strength training sessions per week, spaced out to allow for adequate recovery.
Duration: Start with 20-30 minute sessions and gradually increase the time as your body becomes more accustomed to the routine.
Progression: Increase the resistance, repetitions, or sets as you build strength. A good rule of thumb is to challenge your muscles without overexerting yourself.
Consistency: Make strength training a regular part of your life, but be patient with the process. Progress may be slow, but every step forward is a victory.

Building muscle after cancer treatment is a powerful tool in the recovery process. Strength training not only helps rebuild muscle mass and physical strength, but it also provides emotional and mental benefits that can enhance overall well-being. By embracing a thoughtful, gradual approach to strength training, cancer survivors can regain control of their bodies, improve their health, and achieve a higher quality of life. Remember, consistency is key, strength comes over time.

In 2025, TrovaNow is expanding its impact—with a 40% increase in fundraising goals and more research sites dedicated to supporting cancer recovery. Visit www.trovanow.com to see how you can get involved and donate today.