Dr Purna A. Kurkure, Convenor, UGAM- Childhood Cancer Survivors Support Group, Indian Cancer Society talks about the ways to live healthy lifestyle as cancer survivor
Cancer diagnosis and treatment can be frightening and emotionally draining, and even after the treatment is over, patients have to learn to navigate life as survivors. With modern medicine, survivors are not just living longer, but are also able to take measures to live a better life.
One of the best ways of doing this is to take control of your health. The way we live our lives can have a deep impact on our health and wellness. A healthy lifestyle helps survivors lead a comfortable life and also has long term health benefits.
Get emotional support
Once treatment is completed, survivors embark on a new chapter of their lives. There is a sense of relief, but with that also comes the fear of recurrence, financial burden, changes in appearance, and even how relationships have been affected. Every individual handles these varied concerns in their own unique way. However, one thing that is common to all is that everyone can benefit from the support of friends & family, support groups, and of course – professional counsellors.
Be aware of the late effects of the treatment
Some cancer treatments can cause health problems later in life. These are called late effects, including both physical and emotional changes. The problems may not arise immediately, and some even occur after several years. This is why it is always advisable to consult with your doctors as to whether you are at risk of short- or long-term health problems and how to recognise them. Take guidelines from them to stay healthy and be sure to refer to them the minute you have any questions.
Go for regular follow ups
Another aspect to keep in mind is regular follow-ups. Stick to your doctors’ directions about follow up visits and do the prescribed tests in a timely manner. Remember, the follow-up care plan is based on the medical guidelines for each specific type and stage of cancer and is therefore an important guardrail. Having a follow-up care plan will also help you feel more in control, and with a medical support system, you can feel better physically and emotionally, thus reducing your stress levels as well.
Get back to your job
You may have taken a break from work during the treatment period and now it’s possible you will want to return to the job. This is a good idea, and will help you keep your sense of self intact, reinforcing who you are and how you fit in, as it was before your diagnosis. It will also boost your self-confidence and get back to receiving a steady income.
Your job may remind you that you have a life apart from cancer. Knowing that cancer can make you feel isolated and lonely, a job will also keep you in regular contact with others, giving you a healthy sense of community and togetherness.
However, don’t forget to get medically cleared to resume work. You also need to talk with your employer about flexible timings and working from home which will help ease you back into the demands of your job. Initially, you may find that you tire easily or have trouble focusing, but be patient and take care of yourself as you go back to your “normal” life.
Understand what it means to go back to school or college
School/college can be tiring, so parents must keep the principal and teachers informed about the challenges that their child may face. Ask for help if children have difficulty keeping up with studies. Also, keep your doctor informed about any changes you notice.
Certain cancers and treatments make it hard to concentrate, remember things, and understand what you read or write. Some of these problems may be temporary, and others last longer. Be aware of these aspects, and make sure to ask for the right support to address these issues.
Exercise regularly
Regular exercise increases the sense of well-being and can make recovery faster. Exercise can help reduce fatigue, as well as prevent weight gain and loss of strength. Try to avoid sitting or lying down for long periods. Exercise is good for your heart, lungs and other body systems, which is why survivors are encouraged to exercise on a regular basis.
- Benefits –
- Increased strength and endurance
- Lowered depression and anxiety
- Reduced fatigue
- Improved mood and sleep
- Less pain
- Lower risk of the cancer coming back
- A sense of well-being
Ask your Doctor for advice, and start slowly. Sometimes you may not feel like exercising, which is all right because fatigue is a side effect of treatment. Go easy on yourself, make it a gradual process, and when you feel up to it, find a gentle activity that you can manage with ease.
Eat a healthy balanced diet
Eating healthy helps in recovery and gives you more energy. It can also help to keep your weight in check. Follow the advice of doctors and dieticians as they know exactly what you need to address certain problems.
- Some key guidelines
- Eat plenty of fruits and vegetables
- Eat foods high in fibre and protein
- Consume less red meat and more fish or chicken.
- Include milk, cheese, butter, dahi
- Have only small amounts of foods that are high in fat, salt and sugar
- Eat less refined food
These pointers diet will ensure that you are getting plenty of the vitamins and nutrients that you need to strengthen your body.
Get enough sleep
Ensure that you get at least seven hours of sleep every night. Sleeping well is very important for your physical and mental wellbeing. It lowers blood pressure, helps you to think clearly, and strengthens your immunity, improves coping ability, mood swings, keeps weight in control, and ensures better memory, alongside several other benefits. Turn off all the lights out and avoid using screens and devices before going to bed.
Insufficient sleep for prolonged periods of time may increase anxiety or depression, so do not hesitate to consult your doctors if you have difficulty sleeping. Getting treatment to reduce problems such as pain or other side effects can help you sleep better.
Maintain a healthy weight
You may have gained or lost weight, and your doctor & dietitian will tell you what is a healthy weight for you, along with the best way to go about accomplishing that target. For those who need to gain weight, this will involve ways to make food more appealing and easier to eat. They will advise you how to control nausea, pain or other side effects that may be preventing you from getting the nutrition you need. If you need to lose weight, take steps to shed weight slowly. Control the number of calories you eat and balance this with exercise. Follow the diet and exercise advised for you, take it in gradual steps, and you will be successful.
Reduce stress
You may find that the physical, emotional and social effects of having cancer have taken a toll on you. There is no evidence that managing stress improves chances of cancer survival. But what we do know is that using effective coping mechanisms to deal with stress can improve your quality of life. It can help relieve depression, anxiety, and symptoms related to the cancer and its treatment.
- Effective stress management strategies include:
- Relaxation or meditation
- Counselling
- Support groups
- Medicines for depression or anxiety
- Exercise
- Interacting with friends and family
Remember that it is important to have a healthy positive mindset and to keep your approach full of hope. This will help you come to terms with the changes you have dealt with, and achieve the new balances you will need to live a fruitful, satisfying life.