On Our Walks
A while back there was a lovely thread of sunrises that the early risers among us posted. I loved it, so I thought I'd broaden it to a thread for all the lovely sights we see as we do our slow staggers through chemo, or those walks we take after active treatment has finished and we're trying to get our strength and fitness back. In Melbourne today the weather was sunny, still and mild; perfect for a walk. I have followed my GP to a small town in the Yarra Valley (a good GP is worth the 30 minute drive I reckon), and right outside her surgery is the start of a beautifully laid out walking track. It's 7kms long and I've been keen to explore it. So today I walked halfway along it and back. At over 7kms it was the longest walk I've done since the day before chemo!Liz O'Riordan - breast surgeon with BC Recommended to Read
I found this blog by an English breast surgeon who got BC herself to be incredibly useful & informative when I was first diagnosed. And then most especially the chemo guide when I found out I had to have it myself. She hasn't posted for a long time but a notification just popped into my inbox, she's writing again. So if you're into blogs, check it out. http://liz.oriordan.co.uk/MovingOn_files/this-is-who-I-am.htmlTC Chemotherapy
Had Round 3 of TC chemo on Monday morning. Bone aches arrived like clockwork on Thursday night, but now on Friday, I seem to have lower back pain and hip pain for the first time as well. Is this normal? I have been walking 1.5 - 2 kms each day this week. I am finding the variety, and variance, of side effects, to be weird. For example, Round 1, a little nausea, Round 2, a lot, Round 3, none so far.
Diet, exercise, lifestyle to decrease the risk of BC recurrence
I am hoping this will be a place where you will ALL share your tricks and plans, your hopes and goals for trying to be that little bit healthier each day. There is a lot of information available and it is daunting trying to sort through it. I am not only looking for guidelines and links but for your collective practical wisdom - for recipes, for places to source food, for what gets you out of bed and fed in the morning, for what makes you go to sleep at night, and alas the holy grail for what makes you hold it calmly together during the day, while juggling treatments and home and life. Nutritional Science here we come...seriously hoping we can put our heads together and support each other to be that little bit healthier each day.It's Letrozole For Me
Saw my oncologist this morning. She is giving me two to three more weeks to heal from the BMX & reconstruction and then it's on to Letrozole for 7 - 10 years. She said it makes no difference which AI I start on and alternates with each patient! She said seven years but it may be 10 as there are three clinical trials due to mature in that time. She said that it will almost certainly give me stiff joints which I'll have to manage with exercise & supplements like krill oil. She reported that other women have had success with turmeric and other supplements. I will work through all recommendations in my own clinical trials. Suggestions welcome! As I'm only (ha!) 51 and was still menstruating when I was diagnosed, she'll monitor my ovaries with blood tests every three months to see if they show any signs of trying to get me to do so again. If they do it's a monthly injection of Zoladex into the belly. Oh joy... The exercise physiologist at the BCNA Life After Breast Cancer information night was very interesting and informative. So I'm starting to plan what my exercise regime is going to look like. I think maybe something like yoga once a week for stretching and stress management, weights twice a week for warding off the osteoporotic side effects of Letrozole and improving my metabolism, and walking for at least an hour six to seven days a week for cardio health, fat burning and joint stiffness. Does that sound about right? Apart from being a massive time and money soak that is...
Improving Bone Density
Just thought I would update about my experience so far with attending classes at The Bone Clinic for osteoporosis (Letrozole/Femara induced) in my lumbar spine. Absolutely loving the sessions and meeting lots of lovely people also keen to improve their bone density through weight bearing exercise. I have never been a "gym" person but this is such a relaxed and friendly environment that I am actually looking forward to each class. The results for people attending are very encouraging with one lady improving her bone density by 9% in just 8 months. I am really hopeful that this will work for me. It is fun and beneficial anyway so definitely glad I found this facility. It is working out pretty well for me with only needing to attend 2 x 45 minute sessions a week to get the maximum benefit. They have centres in Brisbane at Hendra and Cooparoo, one on the Gold Coast and a new one at Maroochydore on the Sunshine Coast. All classes are supervised and designed around the latest research for beneficial bone building exercise. Highly recommend it! :)
Exercise and breast cancer
There’s been quite a bit of discussion online the last few weeks regarding the benefits of exercise and whether what we are reading on Google is to be believed. We therefore thought it might be helpful to make a comment on this. There is a growing body of evidence around the benefits of exercise for people diagnosed with breast cancer. Regular exercise before, during and after breast cancer has been shown to improve physical and emotional wellbeing and improve quality of life. Exercise can help manage treatment and cancer related side effects such as fatigue, pain, lymphoedema and lowered bone density. It can also improve mood, sleep, body weight, muscle strength, confidence, depression and anxiety. There is very strong evidence that specifically tailored targeted exercise can also reduce the risk of breast cancer coming back (recurrence). The convincing body of research and evidence on the benefits of exercise for people with breast cancer has led to the development of exercise guidelines for people with cancer by major organisations internationally. These guidelines, which largely mirror guidelines for the general population, can be found in BCNA’s Exercise and breast cancer booklet. For more information on exercise and breast cancer see: Exercise and breast cancer booklet The Beacon Issue 82 ‘Growing evidence shows the power of exercise’ Here are some relevant research articles: The Impact of Exercise on Cancer Mortality, Recurrence, and Treatment-Related Adverse Effects Does Strength-Promoting Exercise Confer Unique Health Benefits? A Pooled Analysis of Data on 11 Population Cohorts With All-Cause, Cancer, and Cardiovascular Mortality Endpoints Physical Activity and Weight Loss Reduce the Risk of Breast Cancer
Exercise can apparently lessen the rate of cancer cell growth and even help prevent its recurrence.
here's an article showing that exercise has a very positive effect on preventing and/or reducing breast cancer. It starts with:- Exercise can apparently lessen the rate of cancer cell growth and even help prevent its recurrence. And remarkably, it also lowers breast cancer risks for women. It seems that a hormone, released even during short periods of mild to strenuous exercise, works in our favor. That chemical is epinephrine (also known as adrenalin.) It is produced by the adrenal glands which perch atop our kidneys. Epinephrine is often referred to as the “fight or flight” hormone. It plays a major role when we’re under physical or emotional stress. In response to stress, the body sends a message to the brain to produce epinephrine. This hormone raises our heart rate to send off oxygenated blood to our muscles and brain to “pump us up” for whatever action is necessary. To read more follow this link :- Please note the references at the end of the article https://www.findatopdoc.com/Women-s-Health/Exercise-and-Breast-Cancer-in-Women/Final-thoughts
Exercise and Eating
Does anyone have any good ideas for motivating me into a good eating and exercise plan. My head is all for it but the rest of me is not as motivated 🤪. I’m working full time and using Lite n Easy but I’m still eating the treats ( emotional eating) and not really exercising. I’m 57 and I’m too young to give up.....I’m ready for any suggestions xx
Returning to work
I went into work today to give them another certificate for a month off work. I finished chemo 3 weeks ago and was expecting to be able to return this week but am struggling with the fatigue. I have good days then have really bad days. The trouble is I feel a bit unsupported. My Dr thinks it is all just about mental health so is sending me to a psychologist...despite an average result in mood measuring (and this was just after gene testing). My boss even though is trying to act supportive I just feel isn't. They just don't get it. Chemo over so what's the issue? I've worked myself to breaking point in the past...and I will not do that again ever. But the guilt of looking after me is compounded by my thoughts peope just think I am making it up. Well I am guessing this of course. Why don't people get it? The problem is ...well..I am not dreadfully thin...in fact gained lots of weight on chemo...so don't look sick. I wore makeup throughout treatment so always had a healthy glow. I guess it's like a hidden disability. Talking about it just makes you sound like a whinger. I've even posted fatigue links after chemo on facebook but it doesn't seemed to have helped. Anyone have any suggestions for improving fatigue and having others understand. I am attempting exercise at least every 2nd day. Hoping to get to daily soon. Thanks Kath
