Home › Archives for debioadm
Emotional Health

What can a counsellor do for you?

What is counselling?

The consequences of cancer are not only felt by the body – your thoughts and emotions, can also suffer. About 60 out of 100 people affected feel depressed, sad or hopeless after the diagnosis.

Counselling offers help: it can support you with all the problems that are connected to your condition. Counsellors are there to support you in every phase of the disease and therapy.

They are experienced and specially trained professionals. They use tried and tested methods to better understand your problems and worries. With this knowledge, they create a plan or therapy approach that is precisely tailored to your needs. Counselling has proven its worth for many years. It is an integral and recognised part of cancer therapy.

What can a counsellor help you with?

A cancer diagnosis often triggers many worries and fears. These include everyday problems, but also major questions about life. Counselling offers help in all these areas. If your relatives are also struggling to cope with your disease they can also make use of these services.

Counsellors will support you with, for example:

  • dealing with the various emotions and feelings that come with the disease
  • social and legal issues
  • professional and financial problems
  • work-related issues (returning to work)
  • applying for social benefits
  • coping with stress with the help of relaxation techniques.

Author: Dr. Volker Henn| Reviewer: Dr. Christian Keinki

Sources:

Home › Archives for debioadm
Emotional Health

The benefits of relaxation exercises

How do relaxation exercises help?

It is normal to feel stressed and worried after finding out you have cancer. But you can do things to reduce these negative feelings. Taking care of your mental well-being can help you in everyday life. It can also help your cancer treatment work better. You can relax and find inner peace in many ways—for example, mindfulness exercises, yoga and music therapies.

Many studies have proven that relaxation techniques:

  • reduce anxiety and depression
  • can reduce the sensation of pain
  • Improve the quality of life.

Author: Dr. Volker Henn| Reviewer: Dr. Christian Keinki

Sources:

Home › Archives for debioadm
Emotional Health

10 tips for dealing with your emotions

Note: be sure to discuss your feelings with your medical team. They can suggest tips and therapeutic options that can help.

The following 10 tips may help you deal with your emotions in a more effective way.

1. Inform yourself and learn new ways of dealing with your feelings

Look for information about the feelings you are experiencing. This is something you can do by yourself. Try searching the internet for advice and background information. You can also try reading books on the topic. But make sure you are getting your information from reliable sources.

2. Talk or write about how you are feeling

It’s a good idea to share your feelings with others. Talk to your friends, family, counsellors or a support group about what’s upsetting you. Some people feel uncomfortable talking about or sharing their emotions with others. If this is the case for you you could try writing your feelings down on paper. You can even tear it up afterward and throw it away if you like. The main goal here is to get your emotions off your mind.

3. Don’t blame yourself

Remember that anyone can get cancer. It sometimes just comes down to luck!
Some people believe they brought cancer on themselves by doing something wrong like drinking too much alcohol, smoking, eating too much meat or not getting enough exercise. Behaviours or unhealthy habits can indeed increase the risk of cancer. But not everyone who lives an unhealthy lifestyle develops it. Sometimes there is no obvious reason.

What’s important for you now is to focus on your current situation and the future. Positive thinking will help you a lot now.

4. All your feelings are valid

Do you feel sad or angry? If so, try not to bottle these feelings up. Accept your emotions as they are and understand that they are natural. On a bad day, you might even find yourself unable to move from your bed or feel that the only thing you want to do is cry. You don’t have to be ashamed of these feelings, they are completely normal as long as they don’t persist.
Just remember that tomorrow is a new day, you might find that your mood has been lifted and that you are able to laugh and enjoy your surroundings again.

5. Find ways to relax

Ask yourself what helps you to relax. Meditation, yoga or relaxation exercises can help. Or even a long bath or a walk in the park. Try to take time for yourself and enjoy it.

6. Stay active every day

Are you doing quite well so far? Do you feel strong and energised? If so, try to keep yourself active or get some exercise. Go out, meet some friends or go for a walk.
But remember not to overexert yourself. Listen to your body. Even small things like a short, gentle yoga session or a daily walk can help!

7. Do things you enjoy

Do you have any hobbies? At times, distracting yourself with things that you enjoy can also be a good strategy to rid yourself of troubling thoughts.

8. Make a schedule and a list of things you need to do

Make a schedule of all your appointments and plans. Setting a daily schedule can give you a sense of control.

9. Eat well and take care of yourself

Tasty, varied and regular meals can help you get through a tough day. Eat what you enjoy and what makes you feel good but try to maintain a balanced diet. Also, it’s best to avoid alcohol and cigarettes.

10. Take one step at a time, live day by day

Set yourself achievable goals. For example, ‘I’m going to get up today and go for a walk down the street.’ Or: ‘I’m going to call a friend for a quick chat today’. These can be big personal achievements if you find yourself struggling with everything right now. Give yourself a pat on the back for every task you accomplish.

Author: Mika Editorial team| Reviewer: Dr. Christian Keinki

Sources:

Home › Archives for debioadm
Cognitive Health

9 tips to improve your concentration

Your feelings, thoughts and needs both while you have cancer and afterward can make it hard to maintain focus.

Concentration training also consists of learning and paying attention to the following things:

  1. Ensure that you are not hungry and that you are well-rested before starting an activity.
  2. While focusing on an activity try to stop sudden off-topic thoughts before they take hold.
  3. Divide your work into small units with breaks.
  4. Don’t do two things at once.
  5. Make a note of things to help jog your memory and use a calendar for appointments.
  6. Say what you are doing out loud, for example, ‘I am baking a cake.’.
  7. Repeat an action that you did out loud to yourself to cement it in your memory.
  8. Regularly engage in mentally challenging activities, such as chess, crosswords, crafting or music.
  9. And lastly: be patient with yourself!

Author: Dipl. Biol. Esther Witte| Reviewer: Dr. Christian Keinki

Sources:

Home › Archives for debioadm
Cognitive Health

What can you do to prevent memory loss?

There are many ways you can counteract your forgetfulness. Some methods try to strengthen your memory. Others help you to reduce the negative effects on your daily life. These methods have usually been successful.

Seek help

  • Talk to your treatment team.
  • Contact counsellors.

Plan your day

  • Divide upcoming tasks into smaller tasks.
  • Do not try to do two tasks at once.
  • Make sure you take regular breaks and get enough sleep.
  • Make notes and lists.
  • Write down important dates in a calendar.

Exercise your body and mind

  • Use movement exercises such as Tai Chi, Chi Gong or Yoga.
  • Do sports like swimming or hiking.
  • Play chess, do crosswords or puzzles.
  • Try handicrafts.
  • Learn a foreign language or a musical instrument.

Author: Dr. Volker Henn| Reviewer: Dr. Christian Keinki

Sources:

  • Memory or Concentration Problems and Cancer Treatment. (2022, December 30). National Cancer Institute. Retrieved January 17, 2023, from https://www.cancer.gov/about-cancer/treatment/side-effects/memory
  • Attention, Thinking, and Memory Problems. (2019, December). Cancer.Net. Retrieved January 17, 2023, from https://www.cancer.net/coping-with-cancer/physical-emotional-and-social-effects-cancer/managing-physical-side-effects/attention-thinking-and-memory-problems
  • Lange, M., Joly, F., Vardy, J., Ahles, T., Dubois, M., Tron, L., Winocur, G., De Ruiter, M., & Castel, H. (2019). Cancer-related cognitive impairment: an update on state of the art, detection, and management strategies in cancer survivors. Annals of Oncology, 30(12), 1925–1940. https://doi.org/10.1093/annonc/mdz410
  • Fernandes, H. A., Richard, N. M., & Edelstein, K. (2019). Cognitive rehabilitation for cancer-related cognitive dysfunction: a systematic review. Supportive Care in Cancer, 27(9), 3253–3279. https://doi.org/10.1007/s00520-019-04866-2
  • Farahani, M. A., Soleimanpour, S., Mayo, S. J., Myers, J. S., Panesar, P., & Ameri, F. (2022). The effect of mind-body exercise on cognitive function in cancer survivors: A systematic review. Canadian Oncology Nursing Journal, 32(1), 38–48. https://doi.org/10.5737/236880763213848
  • Ng, T., Dorajoo, S. R., Cheung, Y. T., Lam, Y. C., Yeo, H. L., Shwe, M., Gan, Y. X., Foo, K. M., Loh, W. J. K., Koo, S. L., Jain, A., Lee, G. E., Dent, R., Yap, Y. S., Ng, R., & Chan, A. (2018). Distinct and heterogeneous trajectories of self-perceived cognitive impairment among Asian breast cancer survivors. Psycho-Oncology, 27(4), 1185–1192. https://doi.org/10.1002/pon.4635
  • Campbell, K. L., Zadravec, K., Bland, K. A., Chesley, E., Wolf, F., & Janelsins, M. C. (2020). The Effect of Exercise on Cancer-Related Cognitive Impairment and Applications for Physical Therapy: Systematic Review of Randomized Controlled Trials. Physical Therapy, 100(3), 523–542. https://doi.org/10.1093/ptj/pzz090
Home › Archives for debioadm
Emotional Health

What can you do to improve your mental health?

What can you do to improve your mental health?

As a man, you might find it difficult to talk about your feelings. That’s okay if you are comfortable with it. But it is very important that you do not try to “endure” mental stress. Just as pain can become a long-term problem, mental distress can also become persistent and negatively affect your therapy.

The following things can help you:

  • Be aware that it is normal to feel upset and stressed.
  • It can be very helpful to write down your thoughts – even for only yourself to read.
  • Even though it can be difficult at first, talking can really help. Talk to your family, friends, acquaintances, your treatment team or other poeple in your situation. You could also take advantage of the many support services offered by cancer counselling centres and self-help groups.
  • Exercise, art and meditation can also help to clear your head.
  • Try to free yourself from thoughts of guilt.

Author: Dr. Volker Henn| Reviewer: Dr. Christian Keinki

Sources:

Home › Archives for debioadm
Physical Activity

How to build your abdominal muscles after surgery

Your treatment team will usually show you the first exercises that you can perform.

The following exercises will help you get started, however, you should discuss all exercises with your treatment team before beginning training.

Abdominal muscle training

The abdominal muscles are important for supporting the body. Together with the back muscles, they stabilise you and are involved in almost every movement that you make.

Exercise 1: Isometric tension

Isometric exercises do not involve any movement. Just holding a position in place for some time can strengthen your muscles. Lie on your back with your legs bent and raise your pelvis. Pull your tummy in and press your lower back, the lumbar spine, into the support. There should be no space between the lumbar spine and the support. Keep the spine pressed to the floor. Your abdomen will become tense by holding this position. Hold the tension for 20 seconds and repeat ten times.

Exercise 2: Getting out of bed

It is important to avoid stretching the scar after recent surgery. Therefore, when getting out of bed, you should get up from a lying position to a sitting position in a certain way. Lie on your back and bend your legs. Then turn to one side. While doing this, support your scar by applying light pressure with the hand that is furthest from the bed during the rotation. With the elbow you are lying on, push yourself up from the bed into a sitting position and at the same time push both legs out of the bed. Continue to stabilise the wound with the other hand. Finally, place both feet firmly on the floor.

Exercise 3: Stabilising the upper body

Sit upright. Both feet are on the floor. Your knees should be above your feet. Tilt your straight upper body forward, remain in this position for a few seconds and then return to the starting position. Repeat this exercise slowly ten times. Make sure that your back remains straight at all times.

Ask your doctor for a prescription for a physiotherapist. Your physiotherapy team can show you other exercises that will help.

Author: Susanne  Schwengler, B.Sc | Reviewer: Dr. Christian Keinki

Sources:

Home › Archives for debioadm
Physical Activity

Three exercises for bladder weakness after prostate surgery

The following exercises will help you to start your training.

Exercise 1: Getting to know your pelvic floor muscles

To become more familiar with your pelvic floor muscles and what they do, you can try stopping your urine stream for a moment while you’re peeing. But don’t do this repeatedly because it can cause damage if you do it too much.

Another way to become more aware of these muscles is to lie on your back with your legs bent and hip-width apart. Place one hand on your pubic bone and press both feet flat on the floor. Hold this position for 10 seconds while breathing normally. Repeat this exercise 10 times.

Exercise 2: Tense the muscles

Once you know where your pelvic floor muscles are, you can start to tense and relax them. First, locate your ischial tuberosities, which are the bones you sit on. Sit on a stool with your back straight and your hands under your bottom. Then, push these two bones together and imagine holding in your pee as if you have a full bladder. Repeat this exercise 10 times.

Exercise 3: Strengthening the pelvic floor muscles

Lie on your back with your legs bent and hip-width apart. Push your feet into the floor and tighten your pelvic floor muscles. Raise your bottom in the air by lifting the lower part of your spine, all while keeping your pelvic floor muscle tight. Press your arms that are lying next to you, into the floor. Hold this position for a few breaths, then slowly relax by lowering your body from your head to your toes. Repeat this exercise 10 times.

Your physiotherapy team can show you other exercises and treatment methods. You can even ask your doctor for a prescription!

Author: Susanne  Schwengler, B.Sc.| Reviewer: Dr. Christian Keinki

Sources:

Home › Archives for debioadm
Physical Activity

How to stay active every day

One way you can make exercise a part of your life is to set the right goals. Goals have a great influence on your actions and your motivation.

For most people, increasing physical activity is a big challenge. That’s why it can be difficult to succeed right away. If you feel the same way, setting specific, measurable goals can help you steer your behavior in a more positive direction.

Be as specific as possible about your goals

Set more specific goals. This will help you actually achieve them. General goals such as “I want to exercise more in my daily life” are too vague. Try setting more specific, measurable goals. For example, one of your goals could be: “I want to go for a 30-minute walk every day for the next week. No matter the weather!” Ideally, you should also set an exact time of day and an alarm to encourage you to go.

Set yourself goals that are not too easy but not too hard

It’s very important that you set appropriate goals for yourself. They should not be too strenuous but not too easy either.

Check the goals you have set carefully. Ask yourself if they are suitable and feasible for you. If they are, great! Knowing you can achieve them with your own skills and motivation will make it easier to begin!

Plan for obstacles

Life has its surprises. Although it’s hard to plan for them in advance, you should be aware that there will be breaks in training. Maybe because of an unplanned stay in the hospital or because you are temporarily unwell. It’s important to have a plan B for these situations. You can try a less strenuous training programme during times like these.

Author: Susanne  Schwengler, B.Sc.| Reviewer: Dr. Christian Keinki

Sources:

Home › Archives for debioadm
Recipes

Creamy mushroom risotto

Risotto is easy to eat and doesn’t require a lot of chewing. Moreover, it is quick to prepare and doesn’t take much effort.

This recipe is ideal if you suffer from loss of appetite, nausea, vomiting, chewing and swallowing difficulties, fatigue and inflammation of the mucous membranes.

Preparation time: 20 minutes

Servings: 2

What you need:

  • 1 shallot
  • 250 g of mushrooms
  • 3 tbsp of butter
  • 200 g of round grain rice
  • Salt & pepper
  • ½ tsp of thyme
  • 600 ml of meat stock
  • 4 tbsp of cream
  • 2 tbsp of parsley (chopped)
  • 2 tbsp of parmesan

This is how it works:

  • Peel the shallot and cut it into fine cubes.
  • Clean the mushrooms and chop them finely.
  • Heat the butter in a saucepan and sauté the shallot cubes. When they are translucent, add the mushrooms.
  • After 3 minutes, add the rice and thyme. Stir until the rice starts to become translucent.
  • Add the stock and bring everything to a boil. Reduce the heat and let the rice expand while covered. Stir from time to time.
  • When the rice is cooked, add the cream, Parmesan cheese and parsley. Taste again.
  • Enjoy your meal!

Tip: For softer rice that is easy to chew, let the rice cook for longer. In this case, add a little liquid.

Author: Christiane  Hübbe| Reviewer: Dr. Christian Keinki