A phrase that you hear a lot from people, when you let them know you have cancer, is: “please let me know if there’s anything I can do to help!” Which totally makes sense. It’s hard news to process, and it’s hard to know what else to say.

An interesting twist, for me, is that I myself really find meaning in helping people. Various personality tests have revealed this for me, such as the Enneagram (in that test, I’m “type 2: the helper.”) This means, for me, it’s a bit of a paradox. You can help me — if I feel that I am helping you! This is part of the reason why I’m maintaining this blog: I’d like to offer my own journey with cancer as something that can hopefully help anybody else who gets a cancer diagnosis.

But I’d also like to help people avoid getting cancer, if at all possible. So, honestly the best way you can help me, is to please be inspired by my experience to do something (big or small … something!) to minimize your cancer risk. I’ve been absolutely delighted to hear about some folks who decided to get colonoscopies, after hearing about my situation. Also, I’d love it if you can help share my story (this blog, and my colon cancer walk page) with others.

Early on in my radiation treatments, back in May, I got stuck in a Fred Hutch parking garage due to a mechanical issue with the garage. There were all these cancer patients and their caregivers, stuck for many hours while the issue got fixed. I was fuming with rage about this, and I struck up a conversation with the woman next to me.

I think I said something like, “isn’t this whole situation annoying?” She said that she doesn’t let this type of thing get to her. She went on to explain that she was very aware that she could die at any moment. She was given six months to live, over twelve months ago. And she’s choosing to embrace and enjoy life. Exuding a warm, generous, kind energy, she asked me questions about my diagnosis, and gave me tips and encouragement. She recommended a book (Anticancer), which I’ve been reading, along with other resources. That experience had a huge impact on me. It’s rare that I’ve interacted with someone “on death’s door,” like that, but it was definitely an inspiring privilege to meet someone with such an amazing attitude, in the face of such a terrible situation.

Based on that experience, the Anticancer book, and other research I’ve been doing, I humbly offer a few tips to minimize cancer risk:

• Be kind to yourself. Very important! If you’ve been beating yourself about stuff, stop. Focus on the future. Take steps to reduce your anxiety. I know, easier said than done. Sleep more. Worry less. Do. not. hate. yourself. Consider experimenting with meditative breathing techniques (Fred Hutch staff recommended this one to me – it’s great!).
• Get screened. Yes, colonoscopies are not the most fun thing in the world. But they are an absolutely incredible method to detect — and destroy! — little things in your colon called polyps. If left unchecked, polyps can morph into a cancerous tumor over time. A colonoscopy earlier in my life could have prevented my own cancer (or, could have caught the cancer at Stage 1, say, instead of Stage 3). I will not beat myself up about this (see bullet above!), but I can help others do this. Please go get a colonoscopy and let me know all about it! 🙂
• Eat more fruits and vegetables. The vast majority of Americans do not eat enough fruits and vegetables. Simply increasing your consumption of fruits and vegetables will reduce your cancer risk. It’s likely you already know this. But if you’re wondering “what can I do to help Jonathan” — please: eat more fruits and vegetables, and let me know about it! Smoothies are a great way to do this (some discussion about that topic here).
• Eat fewer ultraprocessed foods. Although there may not yet be a direct link between ultraprocessed food and cancer, these foods clearly contribute to a host of other issues.
• Eat less red meat. Do your body — and the planet — a favor.
• Drink less alcohol. I completely stopping drinking alcohol six months ago, and am very happy with this decision. This is a story of its own — my alcohol tolerance mysteriously declined starting less summer. I think I’ll blog more about this, in the future. For now, know that the evidence linking alcohol and cancer is abundantly clear. And there are all sorts of interesting alternatives to alcohol popping up, like hop water, and cannabis-infused beverages. If you’ve been procrastinating on the decision to reduce (or stop) drinking alcohol, I’d love it if my experience helps inspire you in this area. If so, let me know!
• Maintain social connections. I was terrible about this, over the last few years. But I will not beat myself about that (see first bullet in this list!) and I’m taking “baby steps” to be more social this year. The cancer diagnosis is actually helping me, in this area. Schedule time to go on walks with friends. It’s free!

If, like me, you’re a fellow unlucky soul who has cancer — please, please embrace the top bullet in the list above. Be kind (to you), and don’t rewind. Do not go back and torture yourself about how this is all your fault. Those thoughts do not help you. Onward, my friend! I think I’ll have other lists or advice to (maybe) offer my fellow esteemed travelers on the cancer treatment journey. For now, if you’re dealing with cancer, I’d certainly love to chat. Likewise for anyone you know who’s dealing with cancer (especially the colorectal variety), feel free to introduce them to me.