Exercise and Eating

@angelo

I think someone had said you were from WA.  Here's a link that should help you

https://onlinenetwork.bcna.org.au/discussion/21179/ywca-encore-breast-cancer-exercise-program-perth-wa-2019

I've put on 4 kilos since starting Letrozole (and I was already too weighty) and neither I nor my onc are happy about it.  I'm exercising and while I may not be eating as well as I could, I'm not eating very differently.  I'm also feeling that although I'm doing the resistance exercise regularly, strangely enough I don't seem to be getting any stronger.  Anyway, taking all ideas on board.  

One of the speakers at the BCNA conference in Adelaide recently was an exercise psychologist (Helen Donovan???? - can't quite remember her name and can't see my notes)  Again, maybe a good one for a webinar as she was a really good speaker - @Giovanna_BCNA?  So many of us seem to struggle with exercise and weight after bc.

This is my battle too @Angelo. I've let some kilos creep back on since I lost a lot for my DIEP last year.

I've taken a lot of professional advice and it echoes what the folk above have said. Start small. Pick one thing you want to change. It takes a minimum of three weeks to establish a new habit. So pick one thing you want to change. Not the hardest one! Maybe change breakfast to be a healthy choice, or reduce the sugar in your cuppa. If you always have a biscuit at morning tea, make it a couple of mandarins. Get that habit rolling, and when you feel strong in it, choose the next one.

My dietician said sometimes it's easier to get going with weight loss when you see some quick results on the scales. So she said that it's OK to do a meal replacement programe (shakes for two meals a day) for two or three weeks to start the ball rolling.

I like to build in non-food rewards, like I'll treat myself to a pedicure when I've lost five kilos or somesuch.

And the old making yourself accountable is good too I reckon. Find a friend to exercise with you every week, be it a walk, a ride, a swim, a tai chi class, yoga. All of the above! We're much less likely to allow ourselves to weasel out of exercise if it means letting down a mate.

Women lose muscle mass quickly once in menopause. The more muscle you have the faster your metabolism. Plus it's good for our bones. Going for brisk walks is great but it won't cut it on its own. Gym or weights at home. Which is better for you? I found a 4kg weight in an op shop for three bucks. I leave it lying round where I can see it and try to use it every other day.

Think laterally about exercise. Dancing, or bushwalking, or a team sport? Circus?! My husband keeps himself moving by refereeing basketball at the local stadium.

There are stacks of sponsorship charity efforts you can make. Dry July or Feb Fast for giving up booze. Not only do you make yourself publicly accountable, but you raise money for the cause of your choice. Google 'walking challenges' and your area and see what you come up with.

Vanity can be a big motivator. You want to wear 'that' frock to a do. Is there a wedding on your calendar that you can set your sights on?

More and more science is emerging round hunger, weight loss, healthy fats, sleep, gut health and more. You could do some research and see what you can tweak. I struggle to go to bed at a sensible hour. It's no use me declaring I'm going to go to bed two hours earlier. Never going to happen! But I'm making some real headway with going to bed half an hour earlier. And once that's locked in, I'll trim off another half hour.

I think you have to really search yourself, to understand yourself, to understand what's holding you back. If you can get a handle on the psychology it might help. Maybe a handful of sessions with a therapist could help.

I don't know if any of this is any use, but I hope so! Come back in three weeks and tell us how you've got on. All the best, K xox

@Angelo Sugar cut out due to calories. Dairy causes me breast cysts which even the dr couldn’t tell the difference between it and the cancer so I have hugely reduced it. I only have it with the occasional treat. My Oncologist has no problems with it, no reason to.

Thanks everyone, I think I’ll start with the walking and then take up some of your suggestions on sugar reduction and adding more vegetables. I love the idea of a choc biscuit as a treat. Stay well xx

I have never been keen on exercise but realised I would need to be to cope with hormone therapy ( on my bones and emotionally) so I took up walking.
It wasn’t easy starting in the depths of winter and in a hilly area but I did. Each day it got easier my 1 hour walk.The biggest help was e audiobooks from the library - my first was Bruce Springsteen reading his bio which was a surprisingly good listen - and later my kids also put loads of my favourite music on my mobile phone too.
Tbh I would forget I was exercising and drift off either absorbedby a book/ music or just thinking about all sorts of things - it has become my time to just bug out and relax.And my family and neighbors all understand now when initially they were perplexed.
I also bought a runners band on eBay  as I tripped holding my phone one day walking.
Eating is still a problem as Itoo comfort eat but find the exercise helps with that too as I can often  clear my head of what’s upsetting me .I’m a big fan of oatmeal - it’s filling , keeps me warm for ages and lowers cholesterol but I don’t add sugar.
The Encore program run by YWCA is run in Perth and I highly recommend it.Not only for free 1 hour hydrotherapy and information useful for breast cancer people but also the fellowship of others in the same circumstance.It is wonderful to be with others who get it although confronting the first time in the change room but that eases quickly as nervousness passes and friendships form.

 I found a locally run twice weekly exercise class for older women in my community which methodically goes thru each joint in the body. I was pretty much the youngest but learnt quickly age is no inhibitor to laughter and fun - qualities which minimised my angst about the dreaded exercise.

Finally exercise I think needs to be a part of daily life - park a little further from the shops and walk.Take any opportunity to be more active - it all adds up.

Thanks Blossom,  how and why have you cut out the sugar and dairy? Did you need to get approval from your Oncologist. I know a lot of people who are on the 800 calorie diet but not sure if it’s worth it? I find I have an urge for sugar and I think that’s from the ribocyclib combo. I’m going to try the 30 minutes of exercise a day and then try to keep the calories around 1200. Thanks for your help and of course Irb and afrazer great suggestions xxx

Start small.  I have started running (jogging) every day but only for 10 minutes... I will try and build on that or add in new exercises over time.  Same with diet.  Try adding more fruit and veg to each meal of the day.  I also allow myself to have a chocolate biscuit with my cup of tea each night as a treat ;) 

@Angelo I found I couldn’t do both to begin with so I started on the exercise. I have just built up to walking for thirty minutes nearly every day and light gym three times a week. I have just cut out sugar and dairy and then will look at the rest of my diet later. I do not eat anything with artificial stuff in it. Slow but steady. It has taken me eight months to get my exercise regime to this.

My hubby and daughter are challenging each other. They are currently doing 100 burpees every night for thirty nights. My challenge is to stop them from nagging me to join them!