đ±Wednesday Wellness - 28Jan26đ±
Hi Everyone - before we get into our Weekly Wellness tips, we wanted to acknowledge that our platform experienced an unexpected outage for most of today. Like many of you, we were surprised by the disruption, although it was apparently a planned outage, we did not receive any advance notification that this would occur. Our moderation team worked tirelessly all day to restore the platform and we are happy to share it is now back up and running. We know how much you rely on this space, and we truly appreciate your patience, understanding, and resilience while we worked to get everything back online. While we do not expect this to happen again, you can have the confidence that we will stay on top of the issue until it is resolved if it occurs. Feel free to email mailto:[email protected] if you have any concerns, and it is worth noting that the online outages do not affect our Helpline phone lines. Now to the important stuff - our Wednesday Wellness check in!âš How has everyone been going with the movement tips we shared a few Wednesday Wellness check-ins ago? I donât know about you, but Iâm someone who gets really motivated to make big changes⊠and then life happens, things get busy, and those plans quietly drift into the background until the next burst of inspiration shows up. So consider this your little nudge! đ Iâve learned that Iâm far more likely to stick to my goals when I truly understand the 'how' and 'why' behind them. For me, the insights below completely shifted my commitment to moving my body every day, even on the days when âmovementâ just means something light and gentle. I've recently learned the 'how' and 'why' the body responds to exercise the way we do, and I hope this information is helpful for you too! Remember to always seek guidance from your healthcare team before commencing a new execerise regime. đââïžHow Your Body Responds to Exercise 0â10 minutes: Your heart rate jumps, blood flow increases, your brain becomes more alert, and your body quickly switches between energy systems based on how hard youâre working. After 1 hour: Your body is in full efficiency mode, directing blood to the muscles that need it most and using the energy system best suited to the type of exercise youâre doing. 1 hour postâexercise: Everything begins returning to resting levels. Your body even overâcompensates, for example blood pressure can temporarily drop below normal (known as postâexercise hypotension). 1 day later: You might feel DOMS, that normal âdelayed muscle sorenessâ from tiny muscle fibre tears. Once your body adapts, soreness reduces. Gentle movement is usually fine if your form isnât affected. 3 days later: Your metabolic rate can stay elevated for up to 72 hours after certain workouts, meaning youâre still burning more energy long after youâve finished. 1 week in: Mitochondria (your energy generators) increase, boosting your energy production. Many people also notice improved mood and confidence. 2 weeks in: Strength and fitness improvements become measurable. If paired with healthy eating, early changes in body composition may appear. 4 weeks in: Improvements ripple across your physical, mental, social, and even financial wellbeing - more energy, fewer sick days, better productivity, and a general lift in quality of life. Moral of the story: Regular movement = a happier, healthier you. đ đââïž For those who just found a wind of motivation to get their feet moving, don't forget that Carmen's FunRun Melbourne is coming up soon on February 15th! Join thousands of participants running, jogging, or walking through Melbourne on 15 February. Itâs a fantastic opportunity to take on a new challenge, connect with others, and raise vital funds for BCNA to support people affected by breast cancer. đ Register here!đHave you checked the compatibility of your breast cancer treatment and dietary supplements?
Wellness isnât just about exercise and healthy meals - itâs also about the little choices we make every day, like whether to take dietary supplements. Many of us use supplements to support our health, but did you know they can sometimes interact with other treatments? If youâre on hormonal therapy for breast cancer, itâs worth having a quick conversation with your healthcare team before adding new supplements, or checking in with your GP if you are currently taking any. This isnât about avoiding them altogether, itâs about making sure everything works together for your best health. Simple tips to keep in mind: â Check in with your healthcare team before starting something new. â Remember that ânaturalâ doesnât always mean risk-free. â Stay informed so your wellness plan supports your goals. Want to learn more? This article explains how supplements can interact with hormonal therapy: đ Supplement Interactions With Hormonal Therapy Your breast cancer journey will be unique, and awareness is an important part of your empowerment đđ±Wednesday Wellness Check-In: Care For Your Body & Mind Through Cancer
đ Good morning to our wonderful Online Network community! đ This weekâs Wellness Check-In is all about keeping it simple. Weâre sharing easy ideas for small changes you can weave into your day, because little steps can make a big difference! And for those ready to go all-in on self-care, weâve included some incredible retreat options at the end. Living with cancer is about more than treatment, itâs about nurturing your whole self. Wellness can help improve energy, reduce stress, and support recovery. Here are three simple ways to boost your wellbeing today: â Move gently â Light exercise like walking, yoga, or stretching can ease fatigue and improve mood. Many cancer programs now include tailored exercise sessions. â Eat for strength â Focus on nourishing meals rich in protein, fruits, and vegetables. If eating feels hard, ask your care team about dietitian support. â Pause for calm â Try 5 minutes of mindful breathing or guided meditation. Apps like Smiling Mind or Insight Timer are free and easy to use. đWhere To Find Wellness Support Near You: National Support: Cancer Council 13 11 20 â Free, confidential advice and local referrals in every state. State-Based Services: VIC: Peter MacCallum Wellbeing Centre â Oncology massage, art therapy, exercise programs. Cabrini Cancer Exercise & Wellness Centre â Rehab, mindfulness, tailored exercise. NSW: Cancer Wellness Support â Complementary therapies, retreats, and group programs. QLD, SA, WA, ACT, NT, TAS: Contact your local Cancer Council branch for programs like wig services, transport help, and wellness workshops. Click here to see state-by-state options. Specialised Retreats: The Otis Foundation â Provides free retreat accommodation for individuals and families affected by breast cancer, offering time to rest, reconnect, and create precious memories. Explore other Cancer Wellness Retreats in Australia for yoga, meditation, and holistic care. đŹ Your Turn: Whatâs one wellness habit that helps you feel grounded? Share below - weâd love to hear your tips and add these to our resources bank - we appreciatiate your contribution to help us help others! As always, please don't hesitate to reach out to us on the Helpline at 1800 500 258 ��đ±Wednesday Wellness - 21 Jan 26 - Managing Those Tricky Emotionsđ±
Whether youâve just received a new diagnosis or been part of this community for a while now, itâs completely normal to feel a mix of emotions throughout your experience with breast cancer: fear, confusion, uncertainty, grief but even sometimes relief, gratitude and hope. Todayâs Wednesday Wellness check in focuses on how we can respect and acknowledge the challenging feelings, whilst simulateously keeping space available for the good stuff. Here are a few gentle tips to help you steady yourself as you navigate this journey full of ups and downs; đ¶ââïžââĄïž1. Take it one step at a time You donât need to understand or do everything right away. Give yourself permission to slow down, breathe, and absorb information at your own pace. Once you've done that, tackle each task, each phone call, and each day one at a time. It's okay that you might not know what tomorrow looks like, you've got today handled. đ 2. Write down questions as they come Your mind may feel full right now. Keeping a list of your healthcare questions helps you feel more in control and ensures your concerns can be heard at future appointments, no matter when you think of them. Did you know you can store all these thoughts, appointment notes and more in BCNA's My Journey Notes? Comment below "learn more about notes" and we'll help you utilise these! đ€ 3. This is your journey, don't be afraid to seek support, your way. Support doesnât look the same for everyone, and thatâs completely okay. You get to choose what feels safe and helpful right now. For some, itâs leaning on a close friend or family member. For others, itâs joining an online community of others on a similar path who can relate. You might find comfort in one of our community groups, or you may prefer guidance from professionals like your healthcare team. What matters most is reaching out, however and whenever feels right for you to bring clarity, connection, and a sense of steady ground on days that feel uncertain and scary. đ 4. Learn from reliable sources, but don't go overboard! Itâs completely natural to want to understand everything about your diagnosis and what to do as soon as possible. But in the age of endless information at our fingertips, itâs easy to get overwhelmed, or even misled. Try to focus on sources that are evidenceâbased, relevant to your situation, and aligned with your healthcare teams guidance. BCNA's Information & Resources hub is filled with useful articles, tips & advice. Comment below if there's a topic you're interested in that we haven't covered yet! â€ïž 5. Be kind to yourself Give yourself grace as you navigate these feelings and days where you might not be able to do as much as you used to. Youâre learning, adjusting, processing, and that takes real time and energy. It is not something anybody can do overnight, or perdict and prepare for. Allow yourself to celebrate even the smallest victories: attending an appointment, asking a scary question, taking a moment to rest, or sometimes simply getting through the day. Your feelings are valid, and your body and mind deserve compassion. Treat yourself gently and honour how youâre feeling as you find your footing in this new chapter. We hope these tips are helpful and have found you at a time when you need them most. Don't forget the Helpline is here for you on 1800 500 258 Mon-Fri 9am-5pm đđ±Wednesday Wellness - 11Mar26 - The healing power of craftingđ±
I hope everythone is keeping well and warm this Wednesday with this interesting Melbourne weather! This week, we are exploring the healing power of arts & crafts. Creative expression has a beautiful way of grounding us. Whether youâre drawing, stitching, sculpting, or simply playing with colour and texture, art invites us into a gentle, mindful space where our thoughts can settle and our spirits can lift. Art and craft can support wellbeing by: âš Offering calm and focus âš Encouraging emotional expression âš Building confidence through making âš Sparking joy, curiosity, and connection If you'd like to explore creativity as a tool for healing, you might enjoy this session: đš Healing Using Collage https://counterpart.org.au/events/healing-using-collage/ There are also several wellbeing days coming up run by Counterpart; đŒ Warrnambool Wellbeing Day https://counterpart.org.au/events/warrnambool-wbd/ đ Look Good Feel Better Workshop https://counterpart.org.au/events/lgfb-workshop/ đž Mildura Wellbeing Day https://counterpart.org.au/events/mildura-wbd/ đŹ Geelong Peer Support Hub https://counterpart.org.au/events/geelong-peer-support-hub-mar2026/ Most importantly, once you've created your masterpiece, please share it with us all here in the Creative cornerâ. Share what youâre creating, what inspires you, or what youâd love to try next. We love seeing what you create and your craft might just brighten up someone elseâs day. đ Wishing you a calm, creative Wednesday everyone.đ±Wednesday Wellness - 18Feb26 - Mindfulnessđ±
Midweek can sometimes feel like a blur - meetings, messages, tasks, toâdos and on top of that healthcare appointments, medications to remember and a family that still needs you. This Wednesday Wellness check in is intentionally kept very simple. Today, letâs just pause for a small but meaningful reset. Mindfulness isnât about clearing your mind or achieving perfect calm. Itâs simply the practice of noticing - your breath, your body, your surroundings, and your feelings - without judgment. Itâs giving yourself permission to be here, just as you are, and a reminder that wherever you are right now is enough. And all you need is 1 minute of uninterrupted me-time. Even just a minute of presence oftens creates just enough space to feel grounded again (give it 5 or even 10 minutes if you can!). âš Try this 60âsecond pause: Sit comfortably. Inhale slowly for a count of four. Exhale for a count of six. Let your shoulders soften. Notice one thing you can see, one thing you can hear, and one thing you can feel. As you move through the rest of your Wednesday and week ahead, carry this reminder: You donât need big changes to feel better - sometimes all it takes is a mindful moment âš Wishing you all clarity, calm, and kindness as you move through this phase of your journey. â€ïžâš Wednesday Wellness Check-In
It's time for a Wednesday Wellness check in... đ HI EVERYONE Weâre halfway through the week, and with spring settling in, itâs a good time to pause and take stock. Whether youâre juggling appointments, managing fatigue, or just trying to get through the day, todayâs check-in is all about honouring where you are. đ WELLBEING DAYS - VIC Counterpart is hosting two Wellbeing Days for women with cancer, in Traralgon on Oct 8 and Footscray on Oct 28. Any woman who has had a cancer diagnosis (recently or in the past) and their support person, friend or family member is invited to join this supportive space to engage in wellbeing activities and connect with others who share a similar journey. More information available here: https://counterpart.org.au/events/ đ§âđ€âđ§ COMMUNITY = CONNECTION Have you checked out the community groups lately? Whether youâre newly diagnosed, navigating treatment, or supporting a loved one, your voice matters. Share a win, ask a question, or simply say hello. Letâs lift each other up and keep the conversation kind and open. đŹ QUICK SHARE Wellness doesnât always look like green smoothies and morning jogs. Whatâs one thing that helped you feel great this week? A podcast, a walk, a chat with a friend? Drop it belowâsomeone else might need that idea today. If youâre just joining us, we encourage you to explore the forums Get started here introduce yourself, or simply read along. And if youâve been with us for a while, thank you for continuing to support others. Warmly, BCNA Modsđ±Wednesday Wellness - 17Dec25 - That's a wrap on 2025!đ±
As we enter in the final weeks of this year, we know the festive season comes with a mix of emotions. For many, itâs a time of joy and connection - but for some, especially those newly diagnosed over the Christmas break when health care services are limited, it can be an especially overwhelming and isolating time. To help you navigate this time, we've published our Resources During the Festive Season page. Itâs packed with practical information and trusted support options for when BCNAâs Helpline and other services may be closed or operating with reduced hours. đȘ Please always remember that this community is here for you. Reach out to each other and find your source of strength by connecting with this incredible community whenever you need it. If youâre able to, please offer a little extra support to each other during this time. A kind word or a listening ear (or fingertips in this case!) can make a world of difference to someone struggling through this journey â€ïž If you know someone else who might benefit from this information, please feel free to share it with them or invite them to join in the discussions. Together, we can make this season a little brighter for everyone. Wishing you all a restful, relaxing, and joyful festive season. đ đ Resources During the Festive Season đBCNA's Helpline đ Hours & Supportđ±Wednesday Wellness - 10Jun26 - The Restorative Power of Yogađ§ââïž
This week, weâre focusing on the restorative and healing potential of yoga đ For many people affected by breast cancer, yoga can be more than gentle movement. It can become a way to reconnect with your body, rebuild strength, and create moments of calm in the midst of treatment, recovery, or ongoing uncertainty. Importantly, yoga designed specifically for cancer care recognises that your body has been through a lot and meets you exactly where you are âš đ How yoga can support your body during and after breast cancer Research continues to show that yoga can play a valuable supportive role alongside medical care, helping manage both physical and emotional side effects. đŒ Supporting lymphatic health and lymphedema After surgery or lymph node removal, the lymphatic system can be affected. Gentle, guided yoga movements may help stimulate lymphatic flow, reduce swelling, and ease discomfort, supporting long-term self-management. đŒ Improving shoulder movement and flexibility Tightness, reduced range of motion, and discomfort in the chest, shoulder and arm are common. Yoga has been shown to improve shoulder mobility and upper body flexibility after treatment, helping restore functional movement over time. đŒ Reducing fatigue and boosting energy Cancer-related fatigue can be persistent and overwhelming. Studies show that gentle yoga and mind-body practices can help reduce fatigue and improve overall wellbeing, even during ongoing treatment. đŒ Easing stress and supporting emotional wellbeing Breathwork and mindful movement can help regulate the nervous system, reduce anxiety, and improve sleep. Yoga has also been linked to reduced stress hormones and improved mood and resilience đŒ Rebuilding strength and confidence Over time, yoga can gently rebuild strength, flexibility, and balance, helping you feel more at home in your body again đż Itâs not about perfect poses Yoga in cancer care looks different to what you might see in a typical class. It can be: âš Slow and supported âš Done seated, lying down, or standing âš Focused on breath more than movement âš Adapted to your energy levels each day Even small, mindful movements can have a meaningful impact. đŒ A gentle moment to try today If you feel up to it, you might like to try this simple, supportive movement: đż Sit or stand comfortably đż Slowly lift your shoulders toward your ears đż Gently roll them back and down đż Repeat a few times, moving with your breath This can help release tension across the chest and shoulders, an area many in our community hold tightness. đ Explore Yoga 4 Cancer with Counterpart If youâre curious about trying yoga in a safe, supportive way, BCNA partners with Counterpart to offer a Yoga 4 Cancer series đ These sessions are specifically designed for people affected by breast cancer, with a focus on: đŒ Safety and accessibility đŒ Managing side effects like fatigue and stiffness đŒ Supporting both physical and emotional wellbeing đ Learn more or explore the series here: https://counterpart.org.au đ€ A gentle reminder There is no ârightâ way to care for yourself. Some days movement feels good, other days rest is what you need. Both are valid. đŹ Weâd love to hear from you Have you tried yoga, or are you thinking about it? What has helped your body feel supported recently? Sending you a moment of calm and care this Wednesday đđ±Wednesday Wellness - 07Jan26 - Exercise Editionđ±
Welcome back to our Wednesday Wellness check-ins! đż As we navigate the first weeks of 2026, something I've been thinking about a lot lately is movement and how I feel the need to change my exercise and active habits during different seasons of the year, and the different seasons of life. I always come back to one guiding principle: The best exercise for you is the one youâll enjoy and stick with. Whether itâs walking, swimming, dancing, strength training, yoga, or gardening - movement is most powerful when it fits your lifestyle, preferences, and goals. When it comes to exercise, thereâs no âoneâsizeâfitsâallâ approach. đĄ How to choose the right exercise for you Instead of asking âWhat should I do?â, try asking: What do I enjoy (or at least donât mind)? What suits my body right now? What fits realistically into my week? Exercise should support your wellbeing, not feel like a punishment. đ Turning movement into a habit Starting is one thing. Sticking with it is another. A few gentle habitâbuilding tips: Start small - even 5 to 10 minutes counts Link it to a routine - like walking after dinner or stretching after waking up Be flexible - missed a day? No problem, just restart Celebrate progress, not perfection Consistency matters more than intensity. Little steps add up. đȘ This Wednesday, consider one small way you could move a little more, in a way that feels kind, achievable, and sustainable. I hope these tips are helpful for you - especially on the scorcher days like today in Melbourne!! Comment below what your favourite exercise/activity is at the moment, today I am doing Yin Yoga and staying hydrated đ
