Self-Care Series for Cancer Patients and Caregivers — Part 3 — Physical Self-Care.
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(read part I of the series here)
(read part 2 of the series here)
Physical self-care:
Simply put, physical self-care is your solid foundation. Any activities or behaviors that aid your physical body and keep it in good working condition on a more concrete level fall under this category. Avoiding any activities or behaviors that undermine your body’s ability to function at its best is also a aspect of this category. To build and maintain this foundation it is a practice/routine you must direct energy toward everyday to manage your overall health and wellness proactively. Physical self-care is crucial from both a preventative, proactive standpoint and it has shown to help boost our immune system functions, increase productivity, reduce the adverse effects of sleep disturbances, raise self-esteem and reduce stress induced anxiety. Zimmermann et al. (2018) reported that physical self-care methods can effectively control somatic symptoms and pain management, as well as a variety of psychosocial problems experienced by patients with cancer.
There are several pillars of physical self-care. These include quality sleep and allowing rest periods when needed, good nutrition over highly processed foods, regular physical activity, good hygiene, avoiding drugs and alcohol, staying properly hydrated, and having a preventative health-care routine. These pillars work together to keep your body strong and running smoothly. Whether you are undergoing cancer treatment, caregiving for a cancer patient or just in need of a regular self-care routine there are benefits to be found in building a physical self-care toolbox. If you are undergoing medical treatment of any kind please consult your healthcare team for recommendations on what tools will work best for you in your current circumstance. Every human is unique and will have different needs, it’s important when building your toolbox you tailor it for your specific situation.
Quality Sleep and allowing rest periods when needed — Whether or not you are on a cancer treatment journey quality sleep is an important pillar of physical, mental and emotional self-care for all humans. During sleep, the body is working to support healthy brain function and maintain the physical body, as well as heal and repair various functions that contribute to overall health and wellness. Depending on your age, sleep also helps support growth and development. Inadequate quality sleep, over time, results in poor focus, reduced cognition, delayed reactions, mood swings and increased risk for chronic (long-term) health problems. These include heart disease, stroke, obesity, type 2 diabetes, high blood pressure, poor mental health, dementia and early death. Day to day stressors such as work schedules, a disruptive sleep environment, artificial light, medical and/or mental health conditions, sleep disorder, anxiety, or ingesting alcohol, caffeine, tobacco and/or drugs are all lifestyle factors that determine quality of sleep.
Ideally, most adults need a minimum of 7 hours of sleep; and additional sleep is required if the body is expected to repair any medical and/or mental health conditions. A healthy diet and positive lifestyle habits will ensure an adequate amount of quality sleep each night. Below are some helpful tips to create healthy sleep habits.
Establish a realistic bedtime and stay consistent even on weekends and vacations.
Create a comfortable sleep environment — get a comfortable mattress, pillows and sheets. Maintain comfortable temperatures, and adjust anything that may be contributing to lack of sleep. (i.e. noise, light, pets, etc)
Evaluate your “screen habits” — consider a ban on televisions, computers, smartphones and tablets in your bedroom. Technology affects the brain, stimulating your mind and making it harder to fall asleep. Studies show two or more hours of screen time in the evening can decrease both sleep duration and quality — seriously disrupting the melatonin surge needed to fall asleep. Turn off all electronic devices at least one hour before bed, at a minimum.
Try reading a book, taking a bath or doing some other type of relaxing activity one to two hours before bedtime.
Abstain from ingesting alcohol, caffeine, tobacco and/or drugs in the hours leading to bedtime.
Avoid large meals or snacks for two-three hours before bedtime.
Regular daily exercise during the day will help you burn off excess energy and wind down in the evening and prepare for sleep. (Note: before embarking on a new exercise routine consult your healthcare team for advice or clearance.)
If your body is recovery from illness or trauma of any kind be sure to add rest periods to your day for additional opportunities of healing and repair. Rest is essential for recovery. It’s important to slow down and find quiet time for both the body and the mind. These quiet times aid the body in building strength, as well as muscle and tissue repair.
Engage in massage, acupuncture or aromatherapy during “rest periods” to aid the body in recovery and repair. All of these modalities can be used as relief for pain, nausea, stress, side effects, etc — be sure to work with licensed professionals that have proper training and adequate knowledge of their particular modality. (Note: if you are currently undergoing medical treatment of any kind be sure to consult your healthcare team for advice or clearance on whether these modalities are right for your situation.)
Good nutrition over highly processed foods — People with healthy eating patterns live longer and are at lower risk for serious health problems and chronic illness. For people with chronic diseases, healthy eating can manage these conditions and prevent complications. Eating nourishing foods such as fruits, vegetables, lean proteins and whole grain foods not only gives the body more strength than highly processed/junk foods, but boosts the immune system and creates resilience, aids in the management of treatment side effects, lowers risk of infection, and could even speed up recovery time. A balanced diet typically consists of proteins, fats, carbohydrates, vitamins and minerals. In general, eating the rights foods will help you feel better overall mentally and physically — but for cancer patients a proper diet is essential to tolerating treatment related side effects. Good nutrition is not only the key to wellness for cancer patients, but for all individuals looking to be healthy and balanced. Since every person is unique, it’s important to speak with your healthcare team about a diet that is best for you and your circumstance. And don’t forget always wash fruits and vegetables and stick to pasteurized products.
If you are new to a healthy eating routine, below are some helpful tips to get you started.
Measure and watch your weight. Keeping track of your weight on a weekly or monthly basis will help you see how healthy eating affects the body. It is imperative this be more of a check in, than daily obsession. Focusing too much on the number on the scale can cause additional stress.
Limit highly processed, sugary or unhealthy foods and drinks. Don’t skip meals.
Take a daily multivitamin supplement (Note: if you are currently undergoing medical treatment
of any kind be sure to consult your healthcare team for advice or clearance on whether
supplements will work for your current circumstance.)Limit alcohol, caffeine, tobacco and/or drugs.
Eat the rainbow – a fun and tasty way to incorporate healthy eating is to eat as many different colors as you can each day.
Include whole grains and fish into your diet.
Eat less saturated fat, sugar, and salt.
Read nutrition facts labels, and look for heart healthy options when grocery shopping.
Eat at home rather than eating out. Packing your lunch is another great way to address nutritional needs when outside of the home.
Snack smart. Keep ready to eat fruits and veggies on hand. For example a bowl of grapes or cherries, pre-sliced bell pepper or cucumbers are a good start.
Incorporate unsalted or lightly salted nuts or seeds into your diet.
Regular physical activity — is one of the most important things you can do for the body. Physical activity improves brain health, boosts mood, aids in weight management, reduces the risk of disease, reduces fatigue and depression, strengthens bones and muscles, boosts endurance and improves the body’s ability to participate in everyday activities, among other things. Exercise sends oxygen and nutrients to the body’s tissues and allows the cardiovascular system to work more efficiently. And when your heart and lung health improve, you have more overall energy. It’s best to start slow, and build up to at least 30 minutes a day. Consistently moving your body will not only make you feel good, but fortifies your body against disease. Research shows exercise is not only safe but will improve quality of life and overall wellness for cancer patients. Whether in recovery or undergoing cancer treatment, exercise is an important tool for every individuals toolbox. Of course it is important to always consult your healthcare team before you start. How intense your exercise should be will depend on many factors. Staying active has many benefits and as long as you listen to your body’s cues you can find a level of activity for your circumstance.
If you are new to an exercise routine, or are restarting after time away below are some helpful tips to get you started.
Make the decision and start slowly. Don't try to do too much too soon.
Listen to Your Body. If you're feeling pain, stop and rest. If you feel like what you’re doing is too much, then back off a bit or have a rest. This is especially important if you are currently undergoing medical treatment of any kind or are in the early days of getting back into an exercise routine. It’s amazing how quickly you can gradually build up your daily activity — so don’t give up.
Find a workout buddy and activities you enjoy. Exercising with a friend may help you stay motivated and accountable.
Check with your healthcare team if you have any concerns or questions before you start.
Set some goals. Whether your goal is to take the stairs instead of the elevator each day at work, or to complete a triathlon, set some goals so you have something to work towards.
Incorporate activity into your daily routine. Try incorporating exercise into your everyday life. For example, get off the bus a stop or two earlier.
Warm up and down. Warming up properly before exercise is key to preventing injuries, especially if it’s been a while since you’ve been active. It’s just as important to warm down properly as well.
Good hygiene — Understanding the importance of personal hygiene is vital for maintaining a healthy and fulfilling life. From hand washing to oral care, body hygiene to clothing cleanliness, each aspect of personal hygiene plays an important role in nurturing physical, mental and emotional health. Poor personal hygiene, can lead to the spread of harmful bacteria and viruses, causing colds, flu, and gastrointestinal infections. By adopting good hygiene practices and making them a part of our daily routine, we not only protect ourselves from illnesses but also demonstrate social responsibility towards the health of others. Cleanliness prevents sickness while reducing the possibility of infections and body lice. Furthermore, bad personal hygiene can result in dental issues like cavities and gum diseases, skin problems like acne and infections, and body odor, which can lead to a range of severe consequences that impact both an individual’s health and social interactions. Neglecting personal hygiene can also affect mental well being, leading to decreased self-esteem and confidence. Keeping up with your personal hygiene is not only important to your health, but gives you a sense of control and lifts your spirits. So take a bath, put on some clean comfy clothes and you’ll feel more grounded and confident in yourself.
Avoiding drugs and alcohol — In general, use of alcohol and drugs isn’t a healthy choice. Substance use still remains a leading cause of injury and death. Its use also causes social and health problems. Regularly drinking and use of drugs and alcohol can weaken your immune system and cause damage to the nervous system and liver. Even casual use of certain drugs and alcohol can cause severe health problems, such as addiction, injury/accidents, health problems, sleep issues, overdose, brain damage and more. Chronic use of drugs and alcohol can cause serious issues for your mental well-being, and in some cases make an individual more likely to attempt self-harm. Furthermore, if you are undergoing any type of medical treatment or take regular prescription medication the use of alcohol and drugs is dangerous. Mixing alcohol with certain medications can cause nausea and vomiting, headaches, drowsiness, fainting, or loss of coordination. It also can put you at risk for internal bleeding, difficulties in breathing, blackouts, poisoning, overdose and death; physical and psychological dependence; damage to vital organs such as the brain, heart, and liver; inability to learn and remember information; and psychological problems including depression, psychosis, and severe anxiety. If you are struggling with dependance on alcohol or drugs please contact the Substance Abuse and Mental Health Services Administration at 1-800-662-4357 for confidential free help, from public health agencies, to find substance use treatment and information.
Staying properly hydrated — The body is mostly made of water and is a crucial component in all of our bodily processes, from transporting important nutrients and oxygen to every cell to regulating body temperature and lubricating joints. Good hydration is one of the most important aspects of a healthy diet. Water is a natural detoxifier, assisting our bodies in eliminating waste products and toxins. In addition, drinking water each day prevent infections, aids in collagen production, improves brain function and mood, increases energy levels and aids in digestion, improves blood flow and circulation, as well as regulates muscle function, nerve impulses, waste removal, metabolism, heart rate, and blood pressure. For those engaged in daily physical activities/sports and/or exercise, staying hydrated is paramount as it helps maximize physical performance. When the body does not have enough water, dehydration can lead to reduced endurance, decreased muscle strength, and impaired coordination as well as causing the function of various organs, cells, and tissues to fail. By drinking enough water before, during, and after physical exertion, the body is able to sustain its energy levels, prevent fatigue, and perform at its highest level.
There are many factors that affect water needs and hydration status, such as body size, climate, activity, status of disease and metabolic rate, etc., so water needs may differ from one individual to another and even for the same person under different circumstances. According to the U.S. National Academies of Sciences, Engineering, and Medicine an adequate daily fluid intake is: about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women. Additionally, cancer patients are at high risk for dehydration from both the disease and the treatment. The body needs fluids to carry nutrients to cells, flush bacteria from the bladder and prevent constipation. Staying hydrated makes treatment side effects less severe and lowers your chances of missing or delaying cancer treatments. So if you are undergoing medical treatment of any kind consult your healthcare team on the proper water intake for your circumstance.
Having a preventative health-care routine — Preventative habits and healthcare are more important than ever because they reduce the risk of serious health issues, such as cancer, heart disease, obesity, and diabetes. Leading a healthy lifestyle and taking steps to reduce the risk for diseases, disabilities, and death ensures a healthier future and it also significantly lowers health care costs to both the individual and the larger system. Preventive care and healthy lifestyle choices can drastically increase your lifespan because it allows you to detect subtle signs of emerging medical conditions or issues and treat them with much more ease. Routine health care includes screenings, immunizations, check-ups, and patient counseling to prevent illnesses, disease, or other health problems.
Don’t have a preventative care routine? Here are some tips to get you started.
Get regular medical and dental checkups.
Know your family health history.
Take an accurate accounting of your lifestyle routines and choices.
Stay up to date on physicals, screenings, vaccinations, etc.
Do research and educate yourself so you can make informed decisions on your health and lifestyle choices.