Stage IV MBC Fitness
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I will keep going. Nobody should give themselves a hard time anyway.
Z, I hope your sleep improves soon.
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even though I am getting more tired, I will keep exercising, it's great for the soul !
Z I know you will be at it again soon, after all you were my inspiration to do this
Hugs and love to everyone, keep on fighting ❤️
Paula
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I've been such an insomniac for many years, pre cancer, post cancer and especially post MBC diagnosis. My GP would let me have 14 Temazepam tablets and 14 Diazepam tablets every 3 months. So I would cut them in half and ration and borrow Zopicline from my MIL to tide me over.
Recently the GP said no more, that I would have to start on anti depressants to take regularly and stop the Temazepam. I took it as a chance to try something new. I bought custom made ear plugs from our local hearing centre, they block out virtually all noise and are amazing, I invested in black out blinds, that work which does help. Finally I started on Melatonin, I went on 10mgs initially and built up to 20mgs. I did have a couple of vivid dreams but nothing major.
I am now fully off the Temazepam and my sleep pattern is much better.
To be fair the Melatonin may just have a placebo effect, I did a lot of brain training to convince myself that they worked but so far so very good. I'm also far happier in myself, which will, of course, aid sleeping.
I do hope this helps, as an added bonus I have read many articles that suggest that Melatonin does help with bone mets, especially with hormone receptive tumours, the dose is usually stated to be 20mgs.
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I haven't been moving as much as I would like either. But I think my foot is feeling better when I wrap it. So that's what I've been doing. I only have logged in one work out this week, but I was two weeks down with a nasty cold, knocked me down! I must have slept 40 hours in four days. I don't seem to have as many problems with sleep , until it is time for the heat flashes that wake me up, once I get up to go to the bathroom,change if I have to, I fall right back asleep. Some nights are worse than others, but I have to agree with the chocolate part of the comments. I know I have issues when I have chocolate before bed. Sugar too. I am addicted to Welchs fruit snacks. And they are All sugar. I have to cut them out also. I already got rid of my coffee. I just don't drink it anymore. Also no more diet soda or soda of any kind. Not only the caffeine, but sugar and since I've had the hard chemo, it burns my esophagus when I drink anything carbonated. Which really sucks. All I drink is water, Gatorade, and juices. More sugar!!! Ugh. I can't just always have water,. But I have limited my juices and sugar lately. I'm a sweets person. Gotta stop!! Have a great weekend everyone. I'm going to walk at some point. ~M~
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Hugs to everyone with sleep issues. Keep moving though, that will be something that helps.
Went to gym and walked on the treadmill for 30 mins. I am happy with that.
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Paula, Mara - your turn to lead the charge!
I am chillin a bit this month ... still getting exercise most days just nothing really strenuous. Walking and yoga seem to be what I need right now. I am liking the focus on sleep ... there are many pieces to this puzzle. Sleep is tricky and very individual, but a critical piece of healing.
>Z<
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This is the latest one I use for sleep. I tend to vary what I like. I use an old cell phone and earbuds to listen to it. DG Hoff's suggestion of the solfeggio frequencies led me to this so I thank her for it.
Another one to set a relaxing mood is this one. I have used it both for sleep and just plain relaxation.
Hope they are helpful.
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Hey girls, 7 hours of bartending tonight, 5 tomorrow then walking then off to get some much needed sleep, Happy Mother's Day to all💕💕
Hugs to all,
Paula.
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Mara, Paula you are amazing. Now I know your secret ..
High levels of exercise linked to nine years of less aging (at the cellular level)
Exercise science professor Larry Tucker found adults with high physical activity levels have telomeres with a biological aging advantage of nine years over those who are sedentary, and a seven-year advantage compared to those who are moderately active. To be highly active, women had to engage in 30 minutes of jogging per day (40 minutes for men), five days a week.
I will get back to my higher level of exercise in June. Need to work my sleep and a few other things this month ...
I did sleep through the night without cannabis for the fourth night, starting to feel a deeper sleep come on ...
>Z<
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Early morning30 min run today and now sitting to have breakfast. My house is still quiet, but not for long as my little people will emerge soon.
Hope everyone has a good weekend!
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Nice job livebig. I am thinking about getting out of bed and having breakfast ... hoping for a walk and yoga later today.
>Z<
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Z, so happy u got some much needed rest, I'moff to bartending now, hoping to get a walk in later.
Keep on keeping on.
You girls are amazing, only think good thoughts today and I will try to do the same.
Love you all,
Paula
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I have not been running in a while, maybe a whole month, so I can feel those telomeres shortening. Yikes. Maybe fast walking counts as well, according to a Nobel Prize winner.
In her new book The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer, Elizabeth Blackburn says slowing down cellular wear and tear is easier than you think
"In a German study published in 2015, resistance exercise, such as weightlifting, had little effect on telomerase, the enzyme that replenishes telomeres. But over a six-month period, two forms of aerobic exercise increased telomerase activity twofold. One was moderate exercise, such as light jogging or fast walking, performed three times a week for at least 45 minutes. The other telomerase-friendly workout, also performed three times a week, was high-intensity interval training, consisting of a 10-minute warm-up, four alternating intervals of fast and easy running (at three minutes each) and a 10-minute cooldown. "
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Felt inspired today so walked 20 mins to the gym, 20 mins on treadmill and be 20 mins back home. Feels good. More energy for the rest of the day.
Great job everyone! Z, glad you got good sleep.
I have CT scans Monday of my head and everything from the neck down. Wish me luck. I actually am not concerned. I feel amazing lately, almost at precancer levels. I would have trouble believing anything sinister is going on. Won't have results til May 31 barring progression. Will keep you posted
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Walked 3.5 miles in the park this morning and hit 10,000 steps before noon. Now I'm off to do some shopping. Tomorrow will be a shorter walk through my neighborhood followed by a small plate of blueberry banana pancakes, yum!
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lIlimae, enjoy the pancakes, they sound delicious.
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Thank you Heidi. Go Illimae! Mara I am not worried about your CT scan either and your telomeres are growing day by day. We're all going to end up living so long it the whole business will become quite tedious, I believe.
>Z<
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Put in a solid 30 minutes in the pool today. It felt great and I so need to prioritize doing in a few times a week. My plantar fasciitis starts to feel better then worse. It is messing with my walkingbig time.
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Mara~ prayers for your excellent scans!
Jen~ I am in the same boat with the foot thing. I have mine wrapped and it is helping a lot. I have had to pause on my running, I only managed one day this week which sucks !! I feel your pain and hope your foot feels better soon. I asked my onc Friday about it, because I just wanted to make sure and i directly asked him, he said nothing to do with cancer. He said check my shoes, I guess I'll be buying new shoes. Happy Mother's Day!!
Prayers all around ~M~
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Hi ladies
My name is Liz and I an jumping on this excellent thread. I was dx with a recurrence in my internal mammary lymph node in March and am due for my second THP on Thursday.
My goal is to eat nutritious food and to move everyday. Today was 6k steps. I am only walking at the moment but plan to mix it up as I think doing more exercise and having fun with it will help me beat the blues.
Z- as you know yesterday was a low mood day and I've paid for it with a migraine today. However I pushed through and got outside and with your support feel much better today. Eating a bowl of blueberries as I speak.
I live in the UK and am currently getting Perjeta as part of the Cleopatra trial. I have 3 teenage children. My boys sat their first high school exam today( GCSES)
So hello to everyone- I believe I have chatted with some of you before but want to contribute regularly, although early post chemo days I struggle.
Oh and finally I think I have the onset of some neuropathy. Yuk...
Liz
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In the past 10 days, since I started counting steps, I've had one day at 20k steps, one day 15k, Two days 10k, and the rest of the days between 5k and 9k. Not too bad considering I was in a cast 5 weeks ago.
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Steph~ That's awesome! You are kicking some butt!! That's a heck of a lot of steps!! Keep it up. In going to walk right now. But I doubt it will be all those steps. Lol my foot is still sore. But I have it wrapped and I'm on it!
Jackboo~ nice to see you here again! Chemo days would slow anyone down, just get that rest you need!!
Have a powerful day ladies!!!
~M~
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Go Steph! You freakin rock!
And welcome jackboo
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Go ladies. Walked my daughter to school. Will try to get some yoga in later.
Chillin this month ... Yoga and walking is the plan. But my daughter gets out of school in June and the nonstop mountain biking regime begins again ...
>Z<
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okay jogged thirty minutes! Foot feels ok, so I might try again Tomorrow, saw the little baby turtles as I ran by them. Fresh air to breathe. Beautiful greenery around the pond track. For a split second I forgot I had cancer. Boy, I wish I could have more of those moments. I wanted to try without my ritilan, did pretty good considering. Hope everyone is doing well today!even if it isn't a full out excersise day, nothing like a walk with those you love. ~M~
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Slow couple of days for me. Woke up Friday morning with a sore right wrist and ankle. Showed my MO Monday before chemo how swollen the ankle was and was immediately sent for an X-ray, no results yet. Today, had an US checking for possible blood clot to explain the swelling but all looked good. Anyway, taking it somewhat easy this week.
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I've stepped it up thinking the exercise would help with this depression that has started. But it doesn't seem to be helping, and I'm getting very tired so will be slowing down a bunch for a while.
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Hugs Gracie - I am dealing with the emotional aftermath of my last scan and coming off cannabis and the end of school. I am stepping it way back as well. Please still try to do something every day. The difference between doing a 20 minute walk a day with a little stretching vs. doing nothing is huge.
We'll have a quiet month together ... and still keep moving.
>Z<
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Combined my appointment with a psychologist ( first one) with a lovely trip around the historic city of York.
Walked 12k steps and feel better for getting out the house. Also bought a pair of jeans in a smaller size which is also a mood enhancer.
Nervous about tomorrow. Tx number 2.
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Hugs to all. It is tough to stay motivated to move especially if you don't feel it makes a difference but it will eventually make a difference if you are consistent and allow enough recovery time.
Welcome jackboo. Exercise helps with neuropathy, so you're in the right place. Great that you pushed through.
Yesterday was salsa night for me. Today I still intend to get out for a 30 minute run to benefit my telomeres.
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