I have recently posted some new articles and videos at Well,then http://www.wellthen.org/. The Well, then community is part of Harvard Pilgrim Health Care. This site was created to encourage people to talk about what they to to be well. The area I write for is Living with Cancer. There are other topics you can visit in addition to Living with Cancer.
Please share your ways of living with cancer.
Monday, January 17, 2011
Thursday, October 28, 2010
Healthy Weight Management for Breast Cancer Survivors
Healthy Weight Management for Breast Cancer Survivors
Guest blog post by Jean Harvey-Berino, PhD, RD
I know breast cancer first-hand, because I am a survivor myself. I’m also a medical researcher and professor dedicated to teaching people how to live healthier lives, one habit at a time.
When I look at the statistics about cancer and obesity, I’m astounded:
• Obesity is credited with contributing to 41,000 new cases of all types of cancer.
• Nearly 30 percent of postmenopausal and recurrent breast cancers can be linked to excess weight.
• About 90,000 cancer deaths per year in the U.S. could be prevented with weight control.
(Source: National Cancer Institute)
To change these numbers, I’ve joined forces with fellow researchers Kim Dittus, MD, PhD, and Jan Bunn, PhD, at the University of Vermont College of Medicine and Fletcher Allen Health Care, Inc., to conduct a pilot research study designed to test the effectiveness of weight loss programs among breast cancer survivors.
We will use the Vtrim Online Behavioral Weight Management Program as the intervention, a program I developed during 19 years of obesity research. Vtrim teaches people how to manage their weight by changing their eating and exercise behaviors. Changing behavior is truly the key to managing your weight. It’s when we change our behaviors, instead of depriving ourselves of certain foods, that we engage in a lifestyle makeover.
There are strategies you can put into action now to make your weight management goals doable. Here are five to get you started:
Bite It, Write It. The cornerstone of behavior modification is self-monitoring—a clinical term that simply means writing down the foods you eat, how much you exercise you, and noting triggers. To journal effectively be sure to record what you eat and drink immediately – you’ll avoid the forgot-it factor. Research shows that people who record their food intake lose twice as much weight as those who don’t write down what they eat.
Reduce TV Time. Researchers at the University of Vermont found that watching less TV results in subtle but meaningful changes in overall activity levels (see The Archives of Internal Medicine.) They found that individuals who cut television viewing by 2.5 hours (based on the average of 5 hours per day) burned off an additional 120 calories a day – the equivalent of walking about 8 miles a week.
Control Your Portions. Learn to eyeball portion sizes for when you can’t pull out the measuring cups (like when you are eating out or at a friend’s house). Use helpful visuals such as 3 ounces of meat/poultry is the size of a deck of cards, ½ cup of rice or pasta is about the size of a baseball, and ¼ cup is about the size of a golf ball. Research shows that people will automatically eat more when served bigger portions, regardless of physical hunger.
Make Your Exercise Count. If you're having a hard time sticking to your workouts, perhaps you need to add some Factor P (P, for "purpose") in your fitness plan. Research out of the University of Wisconsin-Madison shows that people who perform physical activity to complete a necessary goal (dare we say chore?) are more consistent and stick with it longer than people who plan their activity around gym workouts. So rake the leaves! Walk the dog!
Sneak In Exercise. Three ten-minute walks are just as effective as one thirty-minute walk. One study found that people who took more short exercise bouts actually lost more weight. Create a new routine: instead of meeting a friend for drinks or coffee, ask her to join you for a weekly catch-up walk so you can burn calories over conversation.
Jean Harvey-Berino, PhD, RD, is a Professor and Chair of the Department of Nutrition and Food Sciences and Professor in the Department of Medicine at the University of Vermont. Her research focuses on behavioral treatments for obesity in adults and obesity prevention in children. As the lead researcher and founder of Vtrim, a behavioral weight loss program, Dr. Harvey-Berino has conducted numerous clinical trials in obesity treatment over the past 19 years. Her current research projects include an examination of how weight gain is linked to recurrence of breast cancer. Jean is a recipient of the 2008 James Beard Award for "The Eating Well Diet" book.
Guest blog post by Jean Harvey-Berino, PhD, RD
I know breast cancer first-hand, because I am a survivor myself. I’m also a medical researcher and professor dedicated to teaching people how to live healthier lives, one habit at a time.
When I look at the statistics about cancer and obesity, I’m astounded:
• Obesity is credited with contributing to 41,000 new cases of all types of cancer.
• Nearly 30 percent of postmenopausal and recurrent breast cancers can be linked to excess weight.
• About 90,000 cancer deaths per year in the U.S. could be prevented with weight control.
(Source: National Cancer Institute)
To change these numbers, I’ve joined forces with fellow researchers Kim Dittus, MD, PhD, and Jan Bunn, PhD, at the University of Vermont College of Medicine and Fletcher Allen Health Care, Inc., to conduct a pilot research study designed to test the effectiveness of weight loss programs among breast cancer survivors.
We will use the Vtrim Online Behavioral Weight Management Program as the intervention, a program I developed during 19 years of obesity research. Vtrim teaches people how to manage their weight by changing their eating and exercise behaviors. Changing behavior is truly the key to managing your weight. It’s when we change our behaviors, instead of depriving ourselves of certain foods, that we engage in a lifestyle makeover.
There are strategies you can put into action now to make your weight management goals doable. Here are five to get you started:
Bite It, Write It. The cornerstone of behavior modification is self-monitoring—a clinical term that simply means writing down the foods you eat, how much you exercise you, and noting triggers. To journal effectively be sure to record what you eat and drink immediately – you’ll avoid the forgot-it factor. Research shows that people who record their food intake lose twice as much weight as those who don’t write down what they eat.
Reduce TV Time. Researchers at the University of Vermont found that watching less TV results in subtle but meaningful changes in overall activity levels (see The Archives of Internal Medicine.) They found that individuals who cut television viewing by 2.5 hours (based on the average of 5 hours per day) burned off an additional 120 calories a day – the equivalent of walking about 8 miles a week.
Control Your Portions. Learn to eyeball portion sizes for when you can’t pull out the measuring cups (like when you are eating out or at a friend’s house). Use helpful visuals such as 3 ounces of meat/poultry is the size of a deck of cards, ½ cup of rice or pasta is about the size of a baseball, and ¼ cup is about the size of a golf ball. Research shows that people will automatically eat more when served bigger portions, regardless of physical hunger.
Make Your Exercise Count. If you're having a hard time sticking to your workouts, perhaps you need to add some Factor P (P, for "purpose") in your fitness plan. Research out of the University of Wisconsin-Madison shows that people who perform physical activity to complete a necessary goal (dare we say chore?) are more consistent and stick with it longer than people who plan their activity around gym workouts. So rake the leaves! Walk the dog!
Sneak In Exercise. Three ten-minute walks are just as effective as one thirty-minute walk. One study found that people who took more short exercise bouts actually lost more weight. Create a new routine: instead of meeting a friend for drinks or coffee, ask her to join you for a weekly catch-up walk so you can burn calories over conversation.
Jean Harvey-Berino, PhD, RD, is a Professor and Chair of the Department of Nutrition and Food Sciences and Professor in the Department of Medicine at the University of Vermont. Her research focuses on behavioral treatments for obesity in adults and obesity prevention in children. As the lead researcher and founder of Vtrim, a behavioral weight loss program, Dr. Harvey-Berino has conducted numerous clinical trials in obesity treatment over the past 19 years. Her current research projects include an examination of how weight gain is linked to recurrence of breast cancer. Jean is a recipient of the 2008 James Beard Award for "The Eating Well Diet" book.
Wednesday, October 20, 2010
A wellthen.org user shared "Even healthy people get cancer"
Below is the link to Harvard Pilgrim Health Care's Well, Then site which shares information with the public about many different health issues. I was asked to write and do short videos on living with cancer. Harvard Pilgrim supplied me with a Flip Video for this project.
The main goal of the Well, Then program is to encourage folks to talk about what they do to be as well as they can be and learn from the experiences of others so they can apply it to their own lives.
Please pass this on to all the women you know.
A wellthen.org user shared "Even healthy people get cancer"
The main goal of the Well, Then program is to encourage folks to talk about what they do to be as well as they can be and learn from the experiences of others so they can apply it to their own lives.
Please pass this on to all the women you know.
A wellthen.org user shared "Even healthy people get cancer"
Friday, October 8, 2010
Trek for Treatment Eric Drew Foundation
Sunday October 3rd was the fourth annual Trek for Treatment. The Trek is put on by the Eric Drew Foundation which is dedicated to helping seriously ill patients and their families find clinical trials, teaches them to advocate for them selves and deal with the insurance maze, just to name a few of the areas that the Foundation is involved in. Please take a minute to read about Eric Drew's journey and the wonderful services the Foundation provides www.drewfoundation.org.
Confident Clothing was honored to have a booth at the Trek for Treatment information fair along with the March of Dimes and other organization that help people with a variety of medical conditions.
Confident Clothing was honored to have a booth at the Trek for Treatment information fair along with the March of Dimes and other organization that help people with a variety of medical conditions.
Monday, September 6, 2010
Healing Lifestyles & Spas - Lymphatic Drainage
Wow, I didn't realize how long it had been since I posted!
I have been dealing with a lot of physical pain for about a year.
Well, I am starting to pay attention to my whole body and spirit and found this article and website that I wanted to share.
This article and the one on 'Dry brushing' , which you will be able to connect to from this article, are very informative and may help you feel better.
You can also sign up for the free news letter they publish.
I hope you are enjoying this Labor Day holiday.
Healing Lifestyles & Spas - Lymphatic Drainage
I have been dealing with a lot of physical pain for about a year.
Well, I am starting to pay attention to my whole body and spirit and found this article and website that I wanted to share.
This article and the one on 'Dry brushing' , which you will be able to connect to from this article, are very informative and may help you feel better.
You can also sign up for the free news letter they publish.
I hope you are enjoying this Labor Day holiday.
Healing Lifestyles & Spas - Lymphatic Drainage
Tuesday, February 23, 2010
Tense and release for relaxation and sleep
One simple way to make yourself more comfortable whiling battling breast cancer and the many side affects is to try to relieve tension in your body. The following exercise is an easy way to do this and hopefully give you some comfort.
Start by laying down on your back on a comfortable surface. Your bed works well.
Make sure you don't have noise and interruptions if possible.
You can use rolled up towles or a pillow to support any body part that is sore or very sensitive.
I use a small pillow under my neck and sometime a pillow under my knees.
Begin with your breathing. Try to take deep full breathes.
Take a mental check list of how all parts of your body feel. Notice if you are holding tension and try to release it.
As you begin to tense and then release your body be sure you don't tense so much that you get a muscle cramp. Also be sure you are well hydrated and have gone to the bathroom. Remember to keep breathing. Don't hold your breathe this only causes more tension.
Now you are ready.
Begin with your feet. Tense your feet for a few seconds then release.
Next tense your lower legs for a few seconds then release.
Now your upper legs. Tense and release.
Now your buttocks. Tense and release.
Move to your stomach and lower back. Tense and release.
Upper back and shoulders are next. Tense and release.
Arms. Tense and release.
Hands. Tense and release.
Neck and Head. Tense and release.
Last tense and release your face.
Do 3 or 4 deep breaths.
Now go through that mental check list again and see how your body feels.
You can do this exercise as many times as you want.
Write me back with any questions.
Wishing you relaxation.
Kathy
Start by laying down on your back on a comfortable surface. Your bed works well.
Make sure you don't have noise and interruptions if possible.
You can use rolled up towles or a pillow to support any body part that is sore or very sensitive.
I use a small pillow under my neck and sometime a pillow under my knees.
Begin with your breathing. Try to take deep full breathes.
Take a mental check list of how all parts of your body feel. Notice if you are holding tension and try to release it.
As you begin to tense and then release your body be sure you don't tense so much that you get a muscle cramp. Also be sure you are well hydrated and have gone to the bathroom. Remember to keep breathing. Don't hold your breathe this only causes more tension.
Now you are ready.
Begin with your feet. Tense your feet for a few seconds then release.
Next tense your lower legs for a few seconds then release.
Now your upper legs. Tense and release.
Now your buttocks. Tense and release.
Move to your stomach and lower back. Tense and release.
Upper back and shoulders are next. Tense and release.
Arms. Tense and release.
Hands. Tense and release.
Neck and Head. Tense and release.
Last tense and release your face.
Do 3 or 4 deep breaths.
Now go through that mental check list again and see how your body feels.
You can do this exercise as many times as you want.
Write me back with any questions.
Wishing you relaxation.
Kathy
Tuesday, December 1, 2009
Confident Clothing Company Holiday Discount
Happy December!
Please go to www.confidentclothingcompany.com. All orders received during the month of December will enjoy a 25% discount.
Please use for yourself or send to all women that you know, will enjoy the comfortable and functionality of our special clothing.
Please go to www.confidentclothingcompany.com. All orders received during the month of December will enjoy a 25% discount.
Please use for yourself or send to all women that you know, will enjoy the comfortable and functionality of our special clothing.
Tuesday, November 24, 2009
Pain Relief from breast cancer surgery. How do you cope?
For women that have always been active one of the hardest things to cope with is not being as strong physically as you were before BC surgery.
On the other hand there are women that have never been very active so they don't always recognize their lack of strength after surgery.
To date, beginning is June 2006, I have had a total of eight surgeries. I am hopefully going to have my final fix-up surgery Dec 17th. This is to replace the partial implant that shifted dramatically on my left side. I still may back out. The thought of another surgery and that lovely JP drain in me again is something that scares me.
So, once I have the okay to start moving and being active again the stretching begin.
There are so many women that end up with frozen shoulder and limited range of motion after BC surgery. The way to avoid this is gentle stretching move, where you use as much range of motion as you can.
Here are some ideas to get you started.
1. Stretch several times daily. It only takes a few minutes at a time.
2. Use good deep breathing. This will help you relax and expand your chest.
3. Pilates basic mat exercise for your upper body use a lot of range of motion.
4. Don't forget to stretch both side and your neck, upper back and shoulders.
5. Use a soft squeeze ball to regain the strength in your hand.
These are only a few ideas.
What did you do to regain your strength after surgery? I would love to hear from you.
Happy Thanksgiving
On the other hand there are women that have never been very active so they don't always recognize their lack of strength after surgery.
To date, beginning is June 2006, I have had a total of eight surgeries. I am hopefully going to have my final fix-up surgery Dec 17th. This is to replace the partial implant that shifted dramatically on my left side. I still may back out. The thought of another surgery and that lovely JP drain in me again is something that scares me.
So, once I have the okay to start moving and being active again the stretching begin.
There are so many women that end up with frozen shoulder and limited range of motion after BC surgery. The way to avoid this is gentle stretching move, where you use as much range of motion as you can.
Here are some ideas to get you started.
1. Stretch several times daily. It only takes a few minutes at a time.
2. Use good deep breathing. This will help you relax and expand your chest.
3. Pilates basic mat exercise for your upper body use a lot of range of motion.
4. Don't forget to stretch both side and your neck, upper back and shoulders.
5. Use a soft squeeze ball to regain the strength in your hand.
These are only a few ideas.
What did you do to regain your strength after surgery? I would love to hear from you.
Happy Thanksgiving
Tuesday, November 3, 2009
Breast Cancer and exercise
The thought of exercising when you are already feeling tired and sick can be daunting. So the way to start is a little at a time, even 5 mintues can make a difference.
Many people think that you have to exercise at least 30 minutes to receive the benefits. Not true! It has been proven through repeated studies that any exercise is better than none and that you can breakup exercise throughout the day and still reap the rewards.
Breast Cancer patients and survivors need to keep their bodies moving. Yes, we need our rest but sometimes too much rest and not enough movement can make you even more tired. Think back to times when you were down with a cold or flu. You might have stayed in bed for a day or two, then when you got up the first few times your heart started beating fast from this tiny exertion. This is because you hadn't been moving around.
Studies prove that after only 72 hours the body starts deconditioning. So it is important to move if only a 5 or 10 minutes several times a day.
This doesn't mean you have to go out on a power walk. All you need to do is some range of motion gentle stretching and or some isometric stretching along with good breathing.
Chemothreapy caused me to breath shallowly. So just taking in good slow, (deep as I could) breath was an exercise in itself for me at time. Other times I might be able to go for a walk. Each day is different, so you have to take it one day at a time.
Once you start moving you will feel the benefits which will hopefully keep you focused on taking care of yourself by moving your body.
Check out the videos on www.confidentclothingcompany.com to see some of the simple exercises you can do without the need of a gym.
Many people think that you have to exercise at least 30 minutes to receive the benefits. Not true! It has been proven through repeated studies that any exercise is better than none and that you can breakup exercise throughout the day and still reap the rewards.
Breast Cancer patients and survivors need to keep their bodies moving. Yes, we need our rest but sometimes too much rest and not enough movement can make you even more tired. Think back to times when you were down with a cold or flu. You might have stayed in bed for a day or two, then when you got up the first few times your heart started beating fast from this tiny exertion. This is because you hadn't been moving around.
Studies prove that after only 72 hours the body starts deconditioning. So it is important to move if only a 5 or 10 minutes several times a day.
This doesn't mean you have to go out on a power walk. All you need to do is some range of motion gentle stretching and or some isometric stretching along with good breathing.
Chemothreapy caused me to breath shallowly. So just taking in good slow, (deep as I could) breath was an exercise in itself for me at time. Other times I might be able to go for a walk. Each day is different, so you have to take it one day at a time.
Once you start moving you will feel the benefits which will hopefully keep you focused on taking care of yourself by moving your body.
Check out the videos on www.confidentclothingcompany.com to see some of the simple exercises you can do without the need of a gym.
Thursday, October 8, 2009
Pilates for Breast Cancer Survivors
Pilates, in my opinion, is a wonderful way for Breast Cancer Survivors to get back to exercise after surgery.
The mat work is done on the floor so it takes less effort than standing up, which is less fatiguing.
It allows you to relax your body more. I like to take an inventory of my body and get in tune with all my muscles and see where I am holding stress. For most BCS this will be your neck, upper back and chest.
If laying on the floor is uncomfortable to you try laying on your bed to start out, or there are some thicker exercise mats you can get a sporting supply stores that will give you more cushioning.
You can start with simple breathing. Because of all the tension being held, this in its self is a good start.
Take your time and feel the stress relieving benefits of the Pilates exercises.
Please go to http://pilates.about.com for great tips on Pilates for BCS.
The mat work is done on the floor so it takes less effort than standing up, which is less fatiguing.
It allows you to relax your body more. I like to take an inventory of my body and get in tune with all my muscles and see where I am holding stress. For most BCS this will be your neck, upper back and chest.
If laying on the floor is uncomfortable to you try laying on your bed to start out, or there are some thicker exercise mats you can get a sporting supply stores that will give you more cushioning.
You can start with simple breathing. Because of all the tension being held, this in its self is a good start.
Take your time and feel the stress relieving benefits of the Pilates exercises.
Please go to http://pilates.about.com for great tips on Pilates for BCS.
Friday, September 11, 2009
Chemo Clothing
Exercise in style and comfort.
Designed with loose arm openings to address issue of Lymphedema. All of our clothing is made from wicking material to help deal with perspiration.
Check out all of the Cool Chemo Clothing at www.confidentclothingcompany.com
Exercise is so helpful when dealing with Breast Cancer. Cool Chemo clothing helps you with our functional, stylish and comfortable clothing.
Confidently yours,
Kathy
Tara's view of the world: Confident Clothing Company
Tara's view of the world: Confident Clothing Company A great review about Confident Clothing Company. These are great clothes for women dealing with Breast Cancer to use for exercise or going about their active life.
Lymphedema and exercise
So nice that the major medical world (whoever they are) has finally come out of the stoneages and stated that weight training is good for Lymphedema.
This is similar to the old information on Arthritis; don't move any more than you have to.
I did a previous post about exercise and how it actually helped my Lymphedema. Of course you must start slow and light and work up to lifting heavier weights. This is true whether you are dealing with Lymphedema, just starting out or returning after an injury.
I always think of our bodies like a piece of machincery; It you don't maintain and use it regularly it is going to get old, stiff and rusty.
So keep on moving your body will last longer.
This is similar to the old information on Arthritis; don't move any more than you have to.
I did a previous post about exercise and how it actually helped my Lymphedema. Of course you must start slow and light and work up to lifting heavier weights. This is true whether you are dealing with Lymphedema, just starting out or returning after an injury.
I always think of our bodies like a piece of machincery; It you don't maintain and use it regularly it is going to get old, stiff and rusty.
So keep on moving your body will last longer.
Monday, July 13, 2009
Returning to an active lifestyle
Well I did it, I jogged/walked my first race since going through treatment and reconstruction. It was a 5K, which I never would have even considered pre-cancer and it was about 10 minutes slower than what I use to do for that distance, but I did it. It even feels good in a painful way to have my quads sore from jogging on pavement after a three year layoff.
I jogged almost 1 1/2 miles before I took a walk break. So, it was a humbling and happy experience. I thought for sure I was pretty much not going to be able to run anymore. My energy level was still in the toilet a few months ago and what energy I did have I was saving for riding my horses.
But things have improved since I changed some of the medications I still have to take for the next five years.
I feel hopeful that I will again run 10K's and half marathons. I have decided that whatever I can do I will do. I won't worry about my times. The fact that at 53 I am still able to get out there and do my best is a gift.
So keep on doing your best no matter what. Moving a little is better than not moving at all. Be thankful for the days you get to enjoy the good tired you get from exercise. Not only the physical benefit but the mental ones too.
Trot on!!!
Kath
I jogged almost 1 1/2 miles before I took a walk break. So, it was a humbling and happy experience. I thought for sure I was pretty much not going to be able to run anymore. My energy level was still in the toilet a few months ago and what energy I did have I was saving for riding my horses.
But things have improved since I changed some of the medications I still have to take for the next five years.
I feel hopeful that I will again run 10K's and half marathons. I have decided that whatever I can do I will do. I won't worry about my times. The fact that at 53 I am still able to get out there and do my best is a gift.
So keep on doing your best no matter what. Moving a little is better than not moving at all. Be thankful for the days you get to enjoy the good tired you get from exercise. Not only the physical benefit but the mental ones too.
Trot on!!!
Kath
Triple Negative Breast Cancer
My friend started her breast cancer treatment this past Friday. It is always, at least to me, easier on my brain for me to be the one affected by something instead of my family or friends. It makes me feel very helpless to not be able to 'fix it' for everybody.
I only learned about Triple Negative Breast Cancer about six months ago. What that means in a nutshell is that the cancer is not hormone receptive. So the normal drugs used to surpress estrogen, progestrone or HER2 won't work.
My friend is taking part in a clinical trial at Stanford. She is doing the chemo treatments first and then they will determine if she will still need surgery. I hope she doesn't, but I think, I myself, would always be afraid in the future that the cancer had a better chance of coming back if they didn't just get it out of there.
On the other hand I know my friend has done her research and is taking the treatment course that has the best possibility of success.
Maybe one day there will be no more lumpectomies or mastectomies and we can keep the boobs we were born with. Some women may not be happy with their real boobs but I for one would have liked to have a better option than mastectomy or die.
I hope for my friend and all the women to come that the medical community will continue to make strides so that more women in the future don't have to consider these choices.
I only learned about Triple Negative Breast Cancer about six months ago. What that means in a nutshell is that the cancer is not hormone receptive. So the normal drugs used to surpress estrogen, progestrone or HER2 won't work.
My friend is taking part in a clinical trial at Stanford. She is doing the chemo treatments first and then they will determine if she will still need surgery. I hope she doesn't, but I think, I myself, would always be afraid in the future that the cancer had a better chance of coming back if they didn't just get it out of there.
On the other hand I know my friend has done her research and is taking the treatment course that has the best possibility of success.
Maybe one day there will be no more lumpectomies or mastectomies and we can keep the boobs we were born with. Some women may not be happy with their real boobs but I for one would have liked to have a better option than mastectomy or die.
I hope for my friend and all the women to come that the medical community will continue to make strides so that more women in the future don't have to consider these choices.
Monday, June 22, 2009
Mental Well-being during Breast Cancer and Beyond
Having a good mental attitude while dealing with breast cancer is crucial. No doubt when people discover that they have breast cancer or any life threatening illness it is a shock. I always found the times of not knowing what was next to be the hardest part to handle.
But, once you have an idea what you are dealing with moving forward is easier. This is not to say you should be looking forward with great gleeful anticipation to surgeries, chemo and radiation, but at least you can start making some decisions as to how you are going to live with all of the trauma that is going to be a part of your daily life for a few months or many years.
Knowing somewhat what lies ahead, but taking things one step at a time is a little contradictory, but it is the best way I found to cope with the many aspects of breast cancer.
Now, I am going to rant for a minute about some of the breast cancer forums and blogs. This is my own personal opinion and you don't have to agree with me. Stop the whining!!! It does no good whatsoever to join a group that continually bitches about all their problems. Negativity breeds more negativity. This does NO ONE any good at all.
The last thing you need right now is a 'poor me victim mentality.' You have cancer. Nobody made you get it. You didn't get it because you are a bad person. You got it because someone had to and your number was up. So there is no person or entity that you should be mad at. Stuff just happens.
Here are your choices as I see it. You can either BUCK UP! or let breast cancer define you. You do not have to be a breast cancer victim. You are a person that happens to have been diagnosed with breast cancer.
I'm sure people will say 'well how about when I feel so bad very part of my body hurts' or 'the medicine is making me so sick', or 'I can't stand another surgery' or 'What about the future, will I die?' My answer to that is; have a little or big cry, have a pity party or whatever you do but then wipe the tears and snot off your face and get on with your life. This is no time to be wishy-washy you have decisions to make and a life to live.
Being around negativity will not help with your mental well-being. If you do go to breast cancer blogs and forums for information good for you. Use them for the information. If you go to bitch, moan and groan then you are not helping yourself whatsoever. There are some positive blogs out there and I will make a list this week so that you can check on those sites.
If you want to really help yourself than be as active as you can whenever you can. This will not only keep your body stronger, it will also improve your mood. This doesn't mean you have to go out and run or even walk, if you have never done so before, this is probably not the best time to start. What you can do is some gentle stretching, yoga or pilates. Stroll around your neighbor or at the mall. Hang out on your porch or backward and listen to the sounds of nature. Try some deep breathing to helpf relax the tension in you body. Just do something. There will be days when you really can't and that is absolutely okay. If you weren't in touch with your body before now is a good time to get aquainted with it.
In closing just know that your mental well-being affects your physical self. So having the best attitude possible is going to help boost your recovery.
Please check out www.confidentclothingcompany.com for comfortable clothing designed especially for women going through breast cancer.
You can e-mail me directly at kathy@confidentclothingcompany.com
But, once you have an idea what you are dealing with moving forward is easier. This is not to say you should be looking forward with great gleeful anticipation to surgeries, chemo and radiation, but at least you can start making some decisions as to how you are going to live with all of the trauma that is going to be a part of your daily life for a few months or many years.
Knowing somewhat what lies ahead, but taking things one step at a time is a little contradictory, but it is the best way I found to cope with the many aspects of breast cancer.
Now, I am going to rant for a minute about some of the breast cancer forums and blogs. This is my own personal opinion and you don't have to agree with me. Stop the whining!!! It does no good whatsoever to join a group that continually bitches about all their problems. Negativity breeds more negativity. This does NO ONE any good at all.
The last thing you need right now is a 'poor me victim mentality.' You have cancer. Nobody made you get it. You didn't get it because you are a bad person. You got it because someone had to and your number was up. So there is no person or entity that you should be mad at. Stuff just happens.
Here are your choices as I see it. You can either BUCK UP! or let breast cancer define you. You do not have to be a breast cancer victim. You are a person that happens to have been diagnosed with breast cancer.
I'm sure people will say 'well how about when I feel so bad very part of my body hurts' or 'the medicine is making me so sick', or 'I can't stand another surgery' or 'What about the future, will I die?' My answer to that is; have a little or big cry, have a pity party or whatever you do but then wipe the tears and snot off your face and get on with your life. This is no time to be wishy-washy you have decisions to make and a life to live.
Being around negativity will not help with your mental well-being. If you do go to breast cancer blogs and forums for information good for you. Use them for the information. If you go to bitch, moan and groan then you are not helping yourself whatsoever. There are some positive blogs out there and I will make a list this week so that you can check on those sites.
If you want to really help yourself than be as active as you can whenever you can. This will not only keep your body stronger, it will also improve your mood. This doesn't mean you have to go out and run or even walk, if you have never done so before, this is probably not the best time to start. What you can do is some gentle stretching, yoga or pilates. Stroll around your neighbor or at the mall. Hang out on your porch or backward and listen to the sounds of nature. Try some deep breathing to helpf relax the tension in you body. Just do something. There will be days when you really can't and that is absolutely okay. If you weren't in touch with your body before now is a good time to get aquainted with it.
In closing just know that your mental well-being affects your physical self. So having the best attitude possible is going to help boost your recovery.
Please check out www.confidentclothingcompany.com for comfortable clothing designed especially for women going through breast cancer.
You can e-mail me directly at kathy@confidentclothingcompany.com
Thursday, May 21, 2009
You Do Not Have to Gain Weight Because of Breast Cancer
I'm sure there will be many women that think this statement is not true. But I am here to tell you that there are no studies that prove that breast cancer and all the side effects and medications that go with it will make you gain weight.
So the question is, why do so many gain weight. Because 99.9% lessen their activity level and do not change their eating to compensate for burning fewer calories. That simple.
Like so much other information we accept it as the truth because we have heard it for years. This gives us an easy answer and we therefore do not have to take responsibility for that 10 or 20 extra pounds.
I did gain several pounds while going through chemo. The anti-nausea drugs really worked well for me and I was able to continue eating about the same as I always had. The difference was that once I started my surgeries and treatments I was running/walking 25 to 30 miles a week. That is a lot of calories not to be burning.
So I had to practice what I preached: Only eat when I was truly physically hungry and eat less. We live in America and we can pretty much get anything we want anytime we want. We don't need to clean our plate and we don't need super-sized portions.
A great book to help you get in touch with eating less and not feeling deprived is "Mindless Eating" by Brian Wansink. Also google Intuitive Eating.
Also pick up your exercise a bit. Don't exhaust yourself just add a little at a time. It will help your mental well-being too.
Kath
So the question is, why do so many gain weight. Because 99.9% lessen their activity level and do not change their eating to compensate for burning fewer calories. That simple.
Like so much other information we accept it as the truth because we have heard it for years. This gives us an easy answer and we therefore do not have to take responsibility for that 10 or 20 extra pounds.
I did gain several pounds while going through chemo. The anti-nausea drugs really worked well for me and I was able to continue eating about the same as I always had. The difference was that once I started my surgeries and treatments I was running/walking 25 to 30 miles a week. That is a lot of calories not to be burning.
So I had to practice what I preached: Only eat when I was truly physically hungry and eat less. We live in America and we can pretty much get anything we want anytime we want. We don't need to clean our plate and we don't need super-sized portions.
A great book to help you get in touch with eating less and not feeling deprived is "Mindless Eating" by Brian Wansink. Also google Intuitive Eating.
Also pick up your exercise a bit. Don't exhaust yourself just add a little at a time. It will help your mental well-being too.
Kath
Saturday, March 21, 2009
Getting back to exercise after breast cancer
Please visit Confident Clothing Company at www.confidentclothingcompany.com
Fifteen months after my breast cancer surgery, eight months since my last chemotherapy treatment and five months past radiation I still have days when I am very fatigued.
When I finished the radiation in April I had the expectation that I would be back at full throttle in no time at all; running, lifting weights, riding my horses. I made plans to do some road races and even a Ride & Tie race in very hilly terrain. But, I realized that my stamina wasn’t coming back as fast as I thought it would.
Upon my next visit to my oncology doctor I found out that one of the chemotherapy drugs that I needed to take for one year had temporarily damaged my heart. This was quite a shock since my heart tested above normal before I started the treatment. It did explain why my heart rate would shoot up quickly when I exerted some extra effort and why it would take me a few days to recover from an exertion level that, before the chemo had been an easy workout.
This new glitch in my recovery plan caused me great anxiety and depression. I had to rethink how I was going to move forward with this limited capacity. I had to figure out how I wanted to spend my energy. It is a hard realization to discover that you can’t just pickup where you left off.
I’m sure many people over fifty have faced this same dilemma whether they have had cancer of not. Knowing you can’t run as fast or play as hard can feel very defeating, maybe to the extent that you quit doing everything because you can’t participate with the same intensity and results. This also happens to plenty of people under fifty too.
This is when you need to think about what gives you joy. For me it was spending more time riding my horses. By choosing my very favorite outdoor activity I not only helped myself physically but, more importantly my mental attitude improved immensely.
You don’t have to run like you did twenty years ago in order to reap the benefits of regular exercise. Try new activities or think back to what you enjoyed most when you were younger. The important thing is that you participate in some kind of physical activity not only for the health benefits, but for the mental stimulation and clarity that you will derive from aerobic exercise.
There are plenty of days left in 2007 to get out and appreciate the wonderful Santa Cruz Mountains where we are so fortunate to live. Take the time to enjoy your surrounding and boost your physical and mental well being at the same time.
Please visit Confident Clothing Company at www.confidentclothingcompany.com
Fifteen months after my breast cancer surgery, eight months since my last chemotherapy treatment and five months past radiation I still have days when I am very fatigued.
When I finished the radiation in April I had the expectation that I would be back at full throttle in no time at all; running, lifting weights, riding my horses. I made plans to do some road races and even a Ride & Tie race in very hilly terrain. But, I realized that my stamina wasn’t coming back as fast as I thought it would.
Upon my next visit to my oncology doctor I found out that one of the chemotherapy drugs that I needed to take for one year had temporarily damaged my heart. This was quite a shock since my heart tested above normal before I started the treatment. It did explain why my heart rate would shoot up quickly when I exerted some extra effort and why it would take me a few days to recover from an exertion level that, before the chemo had been an easy workout.
This new glitch in my recovery plan caused me great anxiety and depression. I had to rethink how I was going to move forward with this limited capacity. I had to figure out how I wanted to spend my energy. It is a hard realization to discover that you can’t just pickup where you left off.
I’m sure many people over fifty have faced this same dilemma whether they have had cancer of not. Knowing you can’t run as fast or play as hard can feel very defeating, maybe to the extent that you quit doing everything because you can’t participate with the same intensity and results. This also happens to plenty of people under fifty too.
This is when you need to think about what gives you joy. For me it was spending more time riding my horses. By choosing my very favorite outdoor activity I not only helped myself physically but, more importantly my mental attitude improved immensely.
You don’t have to run like you did twenty years ago in order to reap the benefits of regular exercise. Try new activities or think back to what you enjoyed most when you were younger. The important thing is that you participate in some kind of physical activity not only for the health benefits, but for the mental stimulation and clarity that you will derive from aerobic exercise.
There are plenty of days left in 2007 to get out and appreciate the wonderful Santa Cruz Mountains where we are so fortunate to live. Take the time to enjoy your surrounding and boost your physical and mental well being at the same time.
What not to say to a breast cancer patient
What not to say to a breast cancer patient.
This month’s article is not going to be about fitness. I have been asked to write about another subject, cancer. Since, May 2006 I have been dealing with cancer myself. I have had three surgeries, eight rounds of chemotherapy, six weeks of radiation and all the side affects that go with these treatments. So, I definitely am an expert on what is truly helpful and what can be hurtful to a person dealing with this disease or any other major health crisis.
People want to be helpful when they hear someone they know is dealing with cancer. What is important is that you be specific with what you are going to be helpful with if you offer help. A lot of people will say “call me if you need anything” even though they may sincerely mean this, most people dealing with a major illness aren’t likely to pick up the phone and ask for help. A better offer would be “I would like to bring dinner over this week to help you out. What day would be good for you?” You could also take the initiative and organize a group of people to bring dinner for an extended period. Connie Goddard did this for me. She had people from Summit Riders bring us dinner for a week after my main surgery. What a great treat that was.
Ask what days you can drive the person to their doctor’s appointments. There are a lot of appointments and having to drive while you are sick from the chemotherapy or just plain tired can be difficult. Do some grocery shopping for the person while you are doing your own. Running errands can be a big help.
Maybe you work and can’t help with cooking or driving. Do you have some other specific knowledge or service you could offer? Teresa Scagliotti CFP, another friend and mountain resident made sure our wills and financial matters were in order before I went in for my surgery. This gave me peace of mind that if something went wrong during the surgery I wouldn’t leave loose ends for others to clean up.
Just sending a card, e-mail or phone call conveying your support is very much appreciated. I have kept all the correspondence I received from people during this time and truly cherish their kind words.
When speaking with someone dealing with a major illness remember they are the same person that they always were and their personality and beliefs haven’t changed. Don’t assume that because they have cancer you should treat them differently. The last thing a person wants is to be defined as a cancer victim. The person has a disease, they aren’t the disease and you can’t catch it from them.
Letting the person talk about how they are feeling, if they want to, will give you insight as to how they are coping emotionally. By being a good listener you will hopefully take more time with your questions and responses to the person. I certainly don’t mind people asking me about how I’m feeling or what treatments are like. The more information I can share with people, if they want to know, may help them in the future.
Having a positive attitude is so important and if you have people around that are negative it can be very harmful. Here are some things you should steer clear of when talking with someone dealing with a major disease.
Don’t bring up your aunt Betty who died 10 years ago and go into detail about all of her suffering or your cousin that had cancer but changed her wicked ways and was cured. Don’t impose your beliefs or negative experiences on the person. This isn’t support and it is not helpful.
Don’t tell them to rest and take time off. The last thing a person needs is time to sit around and dwell on their illness. You are dealing with a person that has their own way of coping with illness and is probably a normal adult with normal intelligence, not a person that needs to be told how they should feel or what they should do.
Don’t compare their illness to some non-medical crisis in your life. My niece Jessica’s husband Glenn died of leukemia 2 ½ years ago leaving her a single parent of three toddlers. An acquaintance of hers compared her divorce, the death of her marriage, to Glenn’s death and actually implied Jessica was better off than she. How self-centered is that!!! It is amazing what can come out of a person’s mouth.
Fear and lack of knowledge seem to drive many of the inappropriate comments people make. One way to avoid this situation is to educate yourself about the person’s illness. There are many websites that offer information in plain English about every disease you can think of. Do some research to find out more information about the person’s specific disease if you don’t know much about it.
No one plans to get cancer or have any other major illness but it happens. Being positive, without being over-the-top cheery, staying in contact and being sensitive to the person’s personality, beliefs and feelings are the keys to being supportive and helpful when someone needs it most.
This month’s article is not going to be about fitness. I have been asked to write about another subject, cancer. Since, May 2006 I have been dealing with cancer myself. I have had three surgeries, eight rounds of chemotherapy, six weeks of radiation and all the side affects that go with these treatments. So, I definitely am an expert on what is truly helpful and what can be hurtful to a person dealing with this disease or any other major health crisis.
People want to be helpful when they hear someone they know is dealing with cancer. What is important is that you be specific with what you are going to be helpful with if you offer help. A lot of people will say “call me if you need anything” even though they may sincerely mean this, most people dealing with a major illness aren’t likely to pick up the phone and ask for help. A better offer would be “I would like to bring dinner over this week to help you out. What day would be good for you?” You could also take the initiative and organize a group of people to bring dinner for an extended period. Connie Goddard did this for me. She had people from Summit Riders bring us dinner for a week after my main surgery. What a great treat that was.
Ask what days you can drive the person to their doctor’s appointments. There are a lot of appointments and having to drive while you are sick from the chemotherapy or just plain tired can be difficult. Do some grocery shopping for the person while you are doing your own. Running errands can be a big help.
Maybe you work and can’t help with cooking or driving. Do you have some other specific knowledge or service you could offer? Teresa Scagliotti CFP, another friend and mountain resident made sure our wills and financial matters were in order before I went in for my surgery. This gave me peace of mind that if something went wrong during the surgery I wouldn’t leave loose ends for others to clean up.
Just sending a card, e-mail or phone call conveying your support is very much appreciated. I have kept all the correspondence I received from people during this time and truly cherish their kind words.
When speaking with someone dealing with a major illness remember they are the same person that they always were and their personality and beliefs haven’t changed. Don’t assume that because they have cancer you should treat them differently. The last thing a person wants is to be defined as a cancer victim. The person has a disease, they aren’t the disease and you can’t catch it from them.
Letting the person talk about how they are feeling, if they want to, will give you insight as to how they are coping emotionally. By being a good listener you will hopefully take more time with your questions and responses to the person. I certainly don’t mind people asking me about how I’m feeling or what treatments are like. The more information I can share with people, if they want to know, may help them in the future.
Having a positive attitude is so important and if you have people around that are negative it can be very harmful. Here are some things you should steer clear of when talking with someone dealing with a major disease.
Don’t bring up your aunt Betty who died 10 years ago and go into detail about all of her suffering or your cousin that had cancer but changed her wicked ways and was cured. Don’t impose your beliefs or negative experiences on the person. This isn’t support and it is not helpful.
Don’t tell them to rest and take time off. The last thing a person needs is time to sit around and dwell on their illness. You are dealing with a person that has their own way of coping with illness and is probably a normal adult with normal intelligence, not a person that needs to be told how they should feel or what they should do.
Don’t compare their illness to some non-medical crisis in your life. My niece Jessica’s husband Glenn died of leukemia 2 ½ years ago leaving her a single parent of three toddlers. An acquaintance of hers compared her divorce, the death of her marriage, to Glenn’s death and actually implied Jessica was better off than she. How self-centered is that!!! It is amazing what can come out of a person’s mouth.
Fear and lack of knowledge seem to drive many of the inappropriate comments people make. One way to avoid this situation is to educate yourself about the person’s illness. There are many websites that offer information in plain English about every disease you can think of. Do some research to find out more information about the person’s specific disease if you don’t know much about it.
No one plans to get cancer or have any other major illness but it happens. Being positive, without being over-the-top cheery, staying in contact and being sensitive to the person’s personality, beliefs and feelings are the keys to being supportive and helpful when someone needs it most.
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