Oncolifestyle > Articles by: 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:

Oncolifestyle > Articles by: 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:

Oncolifestyle > Articles by: debioadm
Physical Activity

Exercising with cancer

Healthy choices

It doesn’t matter what stage you’re at on your cancer journey, if you are living with or beyond cancer, being physically active can help…

  • Boost your general mental wellbeing1
  • Lower your body fat and keep your cardiovascular system (heart and blood vessels) healthy2
  • Improve social functioning, for example your ability to build relationships and engage with people at work, at home and in the world around you3,4
  • Enhance cognitive function and improve your capacity to think clearly, learn, and remember5
  • Extend life-expectancy and lower your mortality risk from cancer and other causes1,6
  • Increase your energy levels and improve your overall quality of life1,4

Did you know?

Research has shown that individuals who are more physically active after their cancer diagnosis lead longer lives than those who are less so.1 That doesn’t mean you have to run a marathon. All kinds of physical activity (including housework, gardening, and vigorous exercise) are good for you, and can reduce your risk of other conditions such as cardiovascular disease. The trick is to find a solution that works for you.

Sources:

  1. Misiąg, W., Piszczyk, A., Szymańska-Chabowska, A. & Chabowski, M. Physical Activity and Cancer Care—A Review. Cancers 14, (2022).
  2. Hu, C., Tang, J., Gao, Y. & Cao, R. Effects of physical exercise on body fat and laboratory biomarkers in cancer patients: a meta-analysis of 35 randomized controlled trials. Supportive Care in Cancer 30, 1–12 (2022).
  3. Buffart, L. M. et al. Physical and psychosocial benefits of yoga in cancer patients and survivors, a systematic review and meta-analysis of randomized controlled trials. BMC Cancer 12, 559 (2012).
  4. Chen, Y. et al. Exercise Training for Improving Patient-Reported Outcomes in Patients With Advanced-Stage Cancer: A Systematic Review and Meta-Analysis. Journal of Pain and Symptom Management 59, 734-749.e10 (2020).
  5. Akbari, P. S. et al. Effect of Physical Activity During Chemotherapy on Cognitive Function in Cancer Survivors: A Systematic Review and Meta-Analysis. Physiother Can 75, 12–21 (2023).
  6. McTiernan, A. et al. Physical Activity in Cancer Prevention and Survival: A Systematic Review. Med Sci Sports Exerc 51, 1252–1261 (2019).
Oncolifestyle > Articles by: debioadm
Physical Activity

How to incorporate more activity into your daily life

If you feel you don’t have time to fit an “exercise program” into your week, there are plenty of time-efficient ways you can incorporate more activity into your daily life.

Why not try:

  • Walking to the shops
  • Commuting to work by foot or bike
  • Getting off the bus one stop earlier
  • Opting for the stairs instead of the elevator
  • Getting moving by doing household chores, such as gardening or housework
  • Taking a 15-minute walk during your lunch break or coffee break
Oncolifestyle > Articles by: debioadm
Physical Activity

4 tips for staying motivated to exercise

Getting started with a new routine, and finding the motivation to stick at it, can be a challenge. If you’re struggling to get started, here are some ideas that can help you stay on track.

Why not try:

  • Make it social. Planning to work out with a friend or as part of a group means you’ll have people to hold you accountable to your plans. It’s also a great way to socialise and can motivate you to work harder.
  • Schedule your activity. Research shows that people who set reminders to develop habits are more likely to follow through with their plans.15 Set a digital alert or add it to your calendar to act as a physical reminder to get up and get moving.
  • Mix it up. Variety is the spice of life, and the same goes for exercise. Changing up your routine not only helps to prevent boredom but can also help to engage different muscle groups and different elements of fitness.
  • Set yourself a goal. People who have a goal to work towards are more motivated to stay on track. Make it attainable, but enough of a challenge to require a committed effort. Good luck!
Oncolifestyle > Articles by: debioadm
Exercise

How to stay active every day

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:

Oncolifestyle > Articles by: debioadm
Exercise

Should I exercise if I’m undergoing treatment for cancer?

If you are undergoing surgery

Gentle exercise is an excellent way to assist your recovery.1 Take it easy in the weeks after the operation to give your body the chance to recover. Gentle exercise, like taking walks every day, is a good way to rebuild strength while avoiding complications from being inactive, such as blood clots. To start with, try taking several 5–10 minute walks throughout the day, and gradually increase your daily activity level. It’s best to avoid impact sports, strenuous exercise, and heavy lifting for 6 weeks. We advise talking to your physician for detailed and personalised recommendations to guide your recovery.

If you are undergoing radiotherapy or chemotherapy

Physical activity can have multiple benefits – particularly the reduction of fatigue. By moving your body frequently, you can maintain your fitness and shape better, and this can help to keep fatigue at bay. It’s highly recommended to break up periods of inactivity with regular movement, and to exercise more vigorously if you feel up to it.2 Depending on how you feel, that might just mean getting up to wander around the house. But if you feel up to it, there’s nothing to stop you doing more energetic aerobic or resistance training!

If you have bone metastases

Balancing exercise recommendations against the increased risk of bone fractures can be a delicate task – however, this shouldn’t prevent exercise entirely. The risk of complications is highly personal and is affected by the characteristics of your bone metastases, your treatment journey and other personal factors. For many people with bone metastases, low-impact exercise can still be beneficial despite the increased risk of fractures, and can reduce treatment side effects, maintain fitness, and improve quality of life.3 We strongly recommend consulting with your care provider and a qualified exercise professional to assess your risk of skeletal complications, and to understand what kind of exercise is safe for you.

Sources:

  1. Dimeo, F. C., Thomas, F., Raabe-Menssen, C., Pröpper, F. & Mathias, M. Effect of aerobic exercise and relaxation training on fatigue and physical performance of cancer patients after surgery. A randomised controlled trial. Supportive Care in Cancer 12, 774–779 (2004).
  2. Neuzillet, C. Nutrition et activité physique en cancérologie (recommandations Françaises). FMC HGE https://www.fmcgastro.org/texte-postu/postu-2023/nutrition-et-activite-physique-en-cancerologie-recommandations-francaises/.
  3. Campbell, K. L. et al. Exercise Recommendation for People With Bone Metastases: Expert Consensus for Health Care Providers and Exercise Professionals. JCO Oncol. Pract. 18, e697–e709 (2022).
Oncolifestyle > Articles by: debioadm
Nutrition

How the food you eat impact your health?

Eat well to live well

It doesn’t matter where you are on your journey, making healthy lifestyle choices and eating well with cancer can help:

  • Boost your energy levels and increase general health and wellbeing 1,2
  • Maintain a healthy weight and subsequently reduce your risk of other health conditions like diabetes3, stroke4,  high blood pressure4, sleep apnoea5, and other cancers6
  • Slow disease progression and reduce the likelihood of aggressive cancer 7,8
  • Improve your cardiovascular health, protecting you from conditions like high blood pressure and heart disease9
  • Improve your quality of life2,7 and even your life-expectancy10

Sources:

  1. Rios, T. C. et al. A poorer nutritional status impacts quality of life in a sample population of elderly cancer patients. Health and Quality of Life Outcomes 19, 90 (2021).
  2. Marín Caro, M. M., Laviano, A. & Pichard, C. Nutritional intervention and quality of life in adult oncology patients. Clinical Nutrition 26, 289–301 (2007).
  3. Wilding, J. P. H. The importance of weight management in type 2 diabetes mellitus. Int. J. Clin. Pract. 68, 682–691 (2014).
  4. Akil, L. & Ahmad, H. A. Relationships between Obesity and Cardiovascular Diseases in Four Southern States and Colorado. J. Health Care Poor Underserved 22, 61–72 (2011).
  5. Young, T., Peppard, P. E. & Taheri, S. Excess weight and sleep-disordered breathing. J. Appl. Physiol. 99, 1592–1599 (2005).
  6. Islami, F., Goding Sauer, A., Gapstur, S. M. & Jemal, A. Proportion of Cancer Cases Attributable to Excess Body Weight by US State, 2011-2015. JAMA Oncol. 5, 384 (2019).
  7. Torbahn, G., Strauss, T., Sieber, C. C., Kiesswetter, E. & Volkert, D. Nutritional status according to the mini nutritional assessment (MNA)® as potential prognostic factor for health and treatment outcomes in patients with cancer – a systematic review. BMC Cancer 20, 594 (2020).
  8. Ramos Chaves, M., Boléo-Tomé, C., Monteiro-Grillo, I., Camilo, M. & Ravasco, P. The Diversity of Nutritional Status in Cancer: New Insights. The Oncologist 15, 523–530 (2010).
  9. Martínez-González, M. A., Gea, A. & Ruiz-Canela, M. The Mediterranean Diet and Cardiovascular Health: A Critical Review. Circ. Res. 124, 779–798 (2019).
  10. Haskins, C. P., Champ, C. E., Miller, R. & Vyfhuis, M. A. L. Nutrition in Cancer: Evidence and Equality. Advances in Radiation Oncology 5, 817–823 (2020).
Oncolifestyle > Articles by: 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:

Oncolifestyle > Articles by: 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:

Site Disclaimer
Disclaimer

The information presented on this website is for informational purposes only and is not intended to diagnose, treat, cure, or prevent cancer or any other condition or disease.

Professional advice should be obtained from your healthcare provider regarding your personal health concerns, taking into account the specific type of cancer, your health status and other personal circumstances, prior to taking any action on the basis of information presented on this website. This information does not, and is not intended to, replace medical advice provided by a qualified physician.