Back on the Journey

Mindset, Health, and the Power of Change

It’s been a while since I’ve written on this platform, and if you’ve been wondering where I’ve been, thank you for your patience. I’ve been navigating a chapter in life I didn’t see coming—a cancer diagnosis delivered back in February of 2024. Hearing that news felt like the ground shifted beneath me. It’s one of those moments that makes you pause, re-evaluate, and decide how you’re going to move forward. It left me in a state of shock and then denial for a few months.

However, over the past several months, I’ve learned a lot—not just about my body, but about my mind, my spirit, and how deeply connected those things are. Today, I want to share some of those lessons with you. This post isn’t about fear; it’s about hope. It’s about how the way we think, the way we fuel our bodies, and the choices we make can profoundly impact our health, even in the face of life’s toughest challenges.

The Mind-Body Connection

One of the first things I realized after my diagnosis is how much our mental state influences our physical health. It’s not just a cliché that “mindset matters”—it’s science. According to a 2020 study published in Nature Reviews Neuroscience, stress and negative thought patterns can directly weaken our immune system by increasing inflammation and disrupting hormone regulation. In contrast, positive mental habits like gratitude and mindfulness have been shown to boost immune function and reduce disease risk.

Consider this: The American Psychological Association (APA) has highlighted that individuals with a positive outlook are 35% more likely to recover from major illnesses. Why? Because optimism and hope trigger the release of endorphins and dopamine—chemicals that not only make us feel good but also support healing at a cellular level.

How My Mindset Shifted

After finding out this news it felt all that was being discussed was my unfortunate health condition. I was the guy that got cancer and now received sympathy and questions daily.

Obviously, everyone meant well, but I started to relate to this feeling of fragileness, the sick guy syndrome is what I like to call it. As though my body wasn't strong anymore, it had been targeted, ransacked and compromised. Making me feel as though I was now just a guest in my own body watching renovations being done without my permission.

I noticed myself having a harder time getting up in the morning, feeling sluggish and drained in my weekly attempt at keeping my schedules. My mind was under more attack then my body during this time and I was not able to even notice it for a while.

So, I started focusing on what I could control. I leaned into my faith, reminding myself that God doesn’t bring us to a challenge without also equipping us to face it. I practiced gratitude—not for the diagnosis itself, but for the opportunity to slow down, to reassess, and to prioritize what truly matters.

I also started meditating daily, something I never thought I’d say. But sitting still and focusing on your breath can do wonders for your perspective. Harvard Medical School backs this up, reporting that regular meditation reduces stress hormones like cortisol, which can fuel inflammation and weaken the immune system.

The Role of Nutrition: Food as Medicine

If there’s one thing I’ve learned throughout my journey so far, it’s that nutrition isn’t just about avoiding disease—it’s about creating healthy minds and bodies as well.

A 2019 study from The Lancet found that poor diet is responsible for more deaths globally than smoking or alcohol. Let that sink in. What we eat can literally save—or shorten—our lives. Some of us avoid that entire thought process, though, because frankly we're use to what were use to. I've heard this from a lot of people and felt this way to a degree myself.

However, since my diagnosis, I’ve made some significant changes to my diet. This part took me longer than it probably had to be, I fought it internally. Not having a meat with every meal was probably the hardest thing to change - at first.

But as much as I resisted I still put forth the effort to make the change - to my genuine surprise I learned I like a lot of foods I was mentally resisting. My wife and I have learned to make a lot of things on our own which has been eye opening and fun to do. I’ve added more fruits, vegetables, and lean proteins, and cut back on sugar and unhealthy fats. I still love a good piece of cake—but I’m trying to be more intentional.

The Science of Hope and Healing

Hope isn’t just a feeling; it’s a biological force. According to research from Johns Hopkins University, patients with a strong sense of hope and purpose are more likely to adhere to treatment plans, engage in healthy behaviors, and report lower levels of pain and fatigue.

Hope changes how we perceive our circumstances, which in turn changes how our bodies respond to them. It’s like flipping a switch from survival mode to thriving mode.

One of the biggest lessons this experience has taught me is that life doesn’t wait. You don’t have to wait for the storm to pass to start enjoying the ride. There’s joy to be found, even in the hard moments.

Living fully doesn’t mean ignoring your struggles. It means acknowledging them while choosing to see the beauty in the small things—a conversation with your spouse or a friend, a walk in the fresh air, a meal that nourishes your body and soul.

Thank You for Being Here

Before I wrap this up, I want to thank you for sticking with me, for reading this, and for being part of this journey. Writing again feels therapeutic and I look forward to what's ahead.

If there’s one thing I want you to take away from this, it’s that you have more power over your health than you might think. Your mindset, your choices, and your willingness to embrace hope can make all the difference.

Until next time, stay strong, stay hopeful, and take care of yourself. You’re worth it.

-Troy Rienstra