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Survivorship: Navigating the New Normal

Coming in February….

A four-part series to guide cancer survivors through the lifestyle changes that occur after cancer and encourages wellness for the mind, body & soul.

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Presented by Dr. Rula & Ironwood Integrative Services Team


Week One

6– 7:30 pm, Tuesday, February 5, 2019

An Integrative Approach to Cancer Survivorship: Lifestyle Matters!

Dr. Heidi Rula



Week Two

6– 7:30 pm, Tuesday, February 12, 2019

Exercise Basics for Cancer Survivors

Catherine Costin, RN, MSN, CMES



Week Three

6– 7:30 pm, Tuesday, February 19, 2019

Eating Like a Survivor

Kindra Peterson, MS, RDN, CSO



Week Four

6– 7:30 pm, Tuesday, February 26, 2019

Taking Care of You: Mind, Body & Spirit

Jessica Wells, LMSW & Kelly Huey, MSW, MCSW, OSW-C



Commitment to attend all four classes in the series is requested.

You must RSVP to Ironwood Integrative Services by calling (480)-314-6660 or sending an e-mail to


Located at the Chandler office of Ironwood Cancer & Research Centers

Special Event with Dr. Rula: Can Integrative Oncology Help Me?

You’re invited to an introduction to Integrative Services with Dr. Heidi Rula!


6-7pm, Tuesday, January 8th


8880 E. Desert Cove Ave.
Scottsdale, AZ 85260


Facebook Event Page for Dr. Rula’s Scottsdale Event

Printable Page for Dr. Rula’s January Event

About Dr. Rula

Dr. Rula has played a key role in bringing integrative medicine to the Valley.  She served as medical director of the University of Arizona Integrative Health Center where she lead a team of physicians and complementary practitioners in a unique model of integrative primary care.  Dr.  Rula’s passion for integrative oncology was inspired by the experience of caring for her mother with terminal cancer. It was this experience that motivated her to train in integrative medicine to better help support patients during cancer treatment and help them go on to live healthy and vital lives. Read more about Dr. Rula here.

Please contact the ICRC Integrative Service Department @ 480-314-6660 for additional information.

10 Ways to Restore Health Post Cancer Treatment with Dr. Rula

The year 2019 is rolling in and you are putting cancer in your rear-view mirror.   Restoring health after cancer treatment is an achievable goal that is within your reach.  We know that a majority of cancers have a lifestyle component that contributes to their cause, so it only makes sense that a way to reduce the risk of cancer recurrence is to optimize your lifestyle to promote health.



Tobacco use is linked to the development of many cancers and is a very addictive substance.  Put a game plan in place to help you quit.  Check out such resources as the Arizona Smoker’s Hotline, talk with your doctor about the different tobacco cessation medications that are available and look in to  using acupuncture to help you quit.  This is one of the MOST important things you can do for your health!



Although moderate alcohol intake can have a positive impact on heart health, even small amounts of alcohol intake can contribute to an increased risk of cancer recurrence; the higher the intake, the greater the risk.  I generally advise that if alcohol is a substance that is important to your quality of life that you limit your intake to three  servings or less a week.



Increased body fat is a risk factor for cancer recurrence.  It has been shown that people are most successful at losing weight when they have a support system.  Create that support system for yourself, whether you partner up with a family member or friend or   join a weight loss program, find something that will keep you accountable.



Your mother was right; these foods are important for health and have shown to decrease the risk of many chronic diseases as well as decreasing the risk of cancer recurrence.  The goal is to eat at least 5-9 servings of fruits and veggies a day.  #integrativenutrition



Processed meats like ham, bacon and hot dogs have been classified as carcinogens by the World Health Organization and are best to limit to a few servings a month or less.  Red meat like beef, lamb and pork have also been associated with an increased risk of cancer.  It is best to limit these to one serving a week or less.



Exercise is one of the most powerful tools you have within your control to positively impact your health.  It has been shown that individuals who get at least three hours of exercise a week can significantly lower their risk of cancer recurrence and lower their risk for many other chronic diseases as well.



For many individuals it is not realistic to eliminate some of the big stressors in their lives, but it is possible to develop tools that help you become more resilient to the effects of stress.   Using breathing exercises after a stressful event to help calm down and dedicating 15 minutes a day to practices like yoga, meditation or, progressive muscle relaxation can help lower the impact of stress on your health.  Some of my favorite Apps that you can download are Calm and Headspace.  #createthelifeyouwant



Many times, in a hectic week we sacrifice sleep to get everything done.  Unfortunately, this is harmful to your health.  Sleep is the time where the body recovers each day and is an important way for the body to stay healthy. It should be a non-negotiable in your schedule to get  7-8 hours of sleep a day.




Cancer many times fills one’s life with worry and stress.  Regain your life by focusing on what brings you joy.   Some helpful strategies are practicing mindfulness and gratitude, focusing on activities that give your life meaning and purpose and working on self-care. #mentalhealth



Vitamin D not only is important for bone health but also plays a big role in immune health.  Although there is some controversy around the optimal level – I generally recommend that my patients achieve a 25(OH) Vitamin D level of 40-60.


I would like to invite you to attend my special event at 6pm, Tuesday, January 8th Can Integrative Oncology Help Me?  On behalf of myself and the entire Integrative Oncology team at Ironwood, I wish you a safe, healthy, and happy 2019!





Cancer Awareness Day At the Capitol ’19

You’re Invited to the

Annual American Cancer Society Cancer Action Network’s
Cancer Awareness Day at the Capitol

Please visit the Booth of Ironwood Cancer & Research Centers!

10:00 AM—2:00 PM, Wednesday, February 6, 2019

Please join us at Wesley Bolin Plaza and help us educate lawmakers while learning about cancer priorities and the important policy issues that affect cancer patients and their families.

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Facebook Event Page

Address of event: 1700 W Washington St, Phoenix, AZ 85007

Dr. Heidi Rula on Channel 3’s Your Life Arizona

On November 14, 2018, Dr. Heidi Rula was featured on Channel 3’s Your Life Arizona discussing Integrative Oncology and the support services offered at Ironwood Cancer & Research Centers.



Want to learn more about Dr. Rula and what Integrative Oncology can do for you?  Meet Dr. Rula at her introductory event at 6pm, Tuesday, January, 8th at our Scottsdale office.  Learn more here.