Stage IV MBC Fitness
Comments
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Gracie, Ronnie - reiterating deep concern. It's very hard to heal, much less fight a beast like cancer, on low sleep. Do not let up on your efforts to deal with this. The solution is likely going to be a lot of different things combined ... try cutting out all caffeine. Regular exercise, obviously. Consider all these suggestions but in the end the solution is going to be very specific to you.
A palliative care doctor ... yes. I think that is going to be necessary because your sleep issues are quite serious.
Please let us know. Personally, I think sleep is more important than exercise and y'all know how I feel about exercise.
>Z<
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ok will check with the mo tomorrow about palliative care. Will also keep trying as Mara suggested. Ronnie do let us know what you find out...
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Z, I totally agree with you on the rest. Am going to see what I can do about it. Thanks for your insight, I think you are very wise
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I can so relate to how frustrating it is to sleep poorly. Its a rip-off! I have been trying to figure out ways to coax my body to settle down and let go, for when I am all tense. Today I was visualizing a nest of baby rabbits, trying to become one with them! It took a long time, but I did wakeup an hour laterwith a decent nap under my belt. Most of my life sleep has been easy, in fact, I was really good at it. But some meds screw that all up, when you can least afford to lose sleep. I will use Ativan, tiny dose if needed. Benadryl used to work on camping trips. Mara, I agree with you in the value of teaching the body to relax. It pays off. It can keep the med dosage down, and that makes mornings better.
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Truth be told, not sleeping well myself as I try to ween myself off of cannabis.
Will try counting baby rabbits ... nice idea.
>Z<
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Sleep issues, this is a whole nuther thread. Here is a list of things in my armamentarium:
- Benadryl: 6 drops is enough for me. More and I have sleep paralysis. Relaxes me too much. It is a precursor of modern antidepressants.
- I took Ativan once in my life. Slept very well and felt great the next day. Decided to switch to Benadryl to get the sleep effect.
- Warm shower before bed. Heated cherry stone pillow in bed. Warmth activates oxytocin which reduces anxiety and helps with sleep. But the bedroom should be cool if you get hot flashes.
- Chamomile tea. Or try valerian tea.
- Melatonin: Less than 1 mg used to be enough for me. Now it is 3 although I have cut down on frequency. Summers are usually when I take it when my energy levels need to be tamped down.
- Exercise during the day, if possible, outdoors, if possible. My dance classes are indoors at night but I try to get outdoor exercise everyday.
- Zyrtec, an antihistamine, helps with sleep too for me. Half a tablet if I am not taking it for an allergy as well.
- Sage extract lozenges. Sucking helps with oxytocin. Thumb sucking too.
- Black out curtains or masks. If you wake up in the middle of the night, do not turn lights on. This depletes melatonin.
- Counting sheep
- Deep breathing
- Acupuncture. I get the best sleep while on the acupuncture table.
- Massage. Second best sleep is while on the massage table.
- Naps can be very restorative if not too long. 90 minutes max and early in the afternoon.
- Blue light blocking glasses
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16. Hot Yoga
Slept well last night without cannabis after a 90 minute hot yoga session and a massage. The previous night was a terrible 6 hours so getting through the hot yoga class was a bear, but it paid off.
Maybe we'll call this the lifestyle thread in 2018. It's all one thing. If you can get mental state (depression v. no depression), sleep, stress, exercise and diet working for you, you are 90% there. And they are all related. But it's certainly a challenge with everything else we have going on.
I am not doing a lot of running or walking but rather focused on yoga this week. Feels like what I need to get through my sleep issues. I think this might be a light month for running while I focus on yoga and strength training. Mix it up a bit.
Keep moving ladies and stay well.
Since we are thinking holistically about things this week, how's your mental state? Positive, frightened, depressed, confident? After emerging from a rough week, my mental state has become the heart of the matter. Can't get to the gym if I don't see the point in getting out of bed ....
>Z<
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Z~ wow! I feel like the last paragraph is exactly how I am feeling. I try so hard and push and one little thing sends my mind to the bad place. I haven't been able to do too much running either because I was sick with a nasty cold and felt bad bad. My mental picture is bleak. I walked fast today for 32 mins and it felt good but another reason I haven't been running is because the inside of my foot hurts like a stressed area in the arch of my foot. I have it wrapped, and it helps but really?? Running is all I have left to even do or have control over. 😞 I hate cancer more than anything! I hope everyone else isn't in the pits. ~M~0
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Micmel - When my mood gets dark, it can be time to shake up the workout routine and ramp up the TLC. Running takes a certain level of will that can fade at times, and your injury is not going to get better with running. Yoga, swimming, eliptical, tai chi ... and more sauna and massage time might be in order. You probably have 10 better ideas. Even just getting to a doctor about that foot. Very important to do something for yourself ... on a mental level it actually doesn't matter what.
We are worth it, we are going to get better, we need to invest in our wellbeing. May will probably not be awesome as far as step counts go, but we can take extra special care of ourselves this month.
That's my plan. Joining me?
>Z<
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I will say that I am feeling positive right now. Getting to the gym 3 to 4 times. Still doing treadmill right now rocking the incline. Stationary bike a few times a week and walking around my block. Just waiting for my hair. Scans coming next week but not worried. My family gets the anxiety. I am grateful my mind hasn't given me the worry yet about the scans
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without a doubt. And I like the elyptical a ton. And I can do it. I just am not ready to be seen in a gym where I used to be the fittest woman in my age bracket there and now look at me. That is a tough pill to swallow. But I agree shaking up the excersise time has come. Thank you!!! Hugs ~M~
Go Mara!!!! Yeah girl. Sounds awesome ! Clapping hands! We are tough!
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I really like this holistic point of view. How true that our mental state affects our will to get up and exercise. Each day is a fresh start. If you didn't meet your goals yesterday, let it go and see what you can do today. Just for five minutes...
You puzzle-workers, try to get a puzzle keeper or a large (cheap) cardboard artist's portfolio so you can close it to keep cats off or to move it off the table when you need to. And look around for the right chair.
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I admit I was nervous, but no one gives me a second glance. I do think some people nod since I am bald and have a big scar on my head. I don't mind though.
I hear what you are saying though. I hope you can get thru. I hurt my foot arch too while walking. I flex my toes for a few steps and this helps me land on another part that does not hurt. Sending hugs your way.
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Two more ideas for sleep trouble:
CD A Meditation to Help You with Healthful Sleep by Belleruth Naparstek. Also her Relaxation and Wellness CD.
A sleep specialist. Some are pulmonologists and some are neurologists.
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Well, it's official. May is Holistic month for the Stage V Fitness thread. How do we improve our sleep, our mood .... lets do this.
Mara is our leader ... I am so proud of you. Of all of us, you may have been dealt the toughest deal but the way you are looking at things is a model for us all.
Thanks Shetland!
I have been avoiding most the classes and settings where I used to workout for the reasons you mention Micmel.... can't help compare now with then. Fortunately I have a lot of workout options.
Sleep, stress, mood shall all improve ... in May.
>Z<
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Crocus sativus L. versus Citalopram in the Treatment of Major Depressive Disorder with Anxious Distress: A Double-Blind, Controlled Clinical Trial.
The present study indicates saffron as a potential efficacious and tolerable treatment for major depressive disorder with anxious distress.
Just singing about saffron improved my mood.
I'm Just Wild About Saffron! - Mellow Yellow
>Z<
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Thanks everyone. This thread inspired me to start moving and that spurred my recovery. The other thing for me is not to compare myself to before. It takes a long time but is possible. I also feel better than I have in two years. Want to maintain it as long as possible. Moving is all that matters, try to get the HR up, even if it is 5 or ten minutes. Walk around the house if you can't get out. We all rock.
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I am rebounding from chemo - continuing yoga and walking and today ran 15 mins. Yes! Felt good.
I appreciate all of you who have been going through this for a while for being so honest. Hard for me since I am only 5 months in and am likely still in the denial phase of things.
Today I am tired but strong. Went bald to yoga yesterday. So, guess I'm out there for all to see, but doing all of the warrior poses was empowering to me.
I'm thankful for your writings. And following the posts on sleep as well since it is likely a struggle for me as this goes on
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Z,
Thanks for the article on benefits of Saffron and the video what a blast from the past!
Ronnie
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Livebig, I like your phrase "tired but strong". And bald yoga is the latest thing the cool people are doing.
Thanks for the article on saffron for depression with anxiety, Z. Who knew? The author of the source linked below concluded from reading the literature that saffron is probably good for ER+ and TN breast cancer; helpful with Taxol, adriamycin, and radiation; not helpful with cyclophosphamide and cisplatin. I'll keep making my leek, white bean, and saffron soup.
http://foodforbreastcancer.com/foods/saffron
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Shetland Pony,
Thank you for the extra information on Saffron! Your recipe of leek, white bean, and saffron sounds so good.. Can you share the recipe?
LiveBig, your strength is inspiring I pray that you continue to get stronger with every day! I love the quote "Tired but Strong" .
Micmel, I hope your foot is feeling better..
Have a blessed evening everyone,
Ronnie
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It has been beautiful here in Vancouver, WA this week. It's been a great break from the 7 months of rain! Went to lunch with my daughter and grandson and then a walk along the Columbia River. Life is good sometimes I forget to remember that.
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Ronnie, they are gorgeous!
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Sure, Ronnie. It's quick, easy, and healthy:
Thinly slice 3 leeks and cook in a covered pot with 1/2 T olive oil and 1/2 T canola oil for about 5 minutes, without browning them. Add 4 cups water, about a 1/2 to 1 teaspoon of saffron, and 2 cups cooked white beans*. Simmer 10 minutes. Add 1 t salt and 1/8 t pepper.
*If possible, cook and freeze your own beans to have on hand. Otherwise, use BPA-free canned.
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Lovely view there. Grandson is cute as a button and your daughter is lovely.
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Thx for the recipe ShetlandPony, it sounds very healthy! I will definitely try it.
Paula.
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Thank you Shetlandpony I will be making a batch this weekend! Its perfect for the stormy weather we are having.
Ronnie
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What beauties, Ronnie! Love that sweet little face!
As I read all your struggles with sleep issues I commiserate and remember back to the hardest time I ever had. It was in my first go-round with cancer and I was neutropenic and had to be hospitalized for some unknown infection. I felt miserable, couldn't sleep, and was at the lowest point I think I have ever been in my life. It was so awful and I shudder to think of anyone else having to feel that way. They gave me Ambien and it was horrible! I had night terrors from it too.
I climbed out of that dark hole once I started to feel better, but it took time. I feel very fortunate that I almost never have trouble sleeping anymore but when I do, it's usually related to what I've been eating. Cutting out dairy completely was the best thing I did for my health along with the daily exercise. Can't believe what a difference those two things have made. I don't eat chocolate after 5:00 PM. I take 9-12 mg of melatonin each night and try to be in bed by ten. My naturopath is cool with me taking even 21 mg of melatonin if needed. I have wave/rain noises in the background, and I wear a light sleep mask and have total darkness.
Try also listening to solfeggio healing frequency music. That tends to knock me out too.
Been a slow week for exercise as I onl hit my step goal three times. I've done a little something each day though, and that's what matters. We just keep doing it. Even a little.
DeAnn
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Not a great step week for me, only one day where goal was met.. I have been experiencing pain in my shoulder the last couple of months, so I met with my GP. As it turns out I have a torn rotator cuff. He put me on inflammatory prescription and is contacting ONC to get approval for a steroid shot to reduce the swelling.. I am pushing myself this morning to get up and go tom stress-less stretch class and water wellness..
Ronnie
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Everyone has my permission to dial it down in Ma ... we had a great start this year and I know I'll get back into it in June.
Still getting some walking and yoga pretty much every day. Working on my sleep ...
>Z<
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