LIFE STYLE CHANGES TO DEAL WITH THE STRESS OF CANCER

Beth S Taubes, RN, OCN, CBCN, Certified Health CoachWellness Motivations

PSYCHOLOGICAL STRESS

A Description of what People Feel Mental, physical or emotional pressure

Some stress is normal Extended periods of stress due to

cancer may Reduce quality of life

Extreme stress Poorer clinical outcome

BODY RESPONSE DURING STRESS Physical, Mental, Emotional Pressure

Releasing Stress Hormones Epinephrine and Norepinephrine –fight or flight Increase of Blood Pressure Rapid Heart Rate Raised Blood Sugar

Chronic Stress Digestive Problems Fertility Problems Urinary Problems Weakened Immune System Viral infections Insomnia Depression and anxiety

STRESS AND CANCER Physical, emotional, social effects of the disease Negative Responses to Stress

Smoking Drinking Consuming foods high in fat and sugar low in nutrition Sedentary life style

Poorer Quality of life after cancer treatment Experimental studies suggest stress can effect tumor growth

FOOD GLORIOUS FOOD

STRESS REDUCTION AND FOOD Coping with anxiety can be a challenge Sugary foods are often a “go To” in times of

stress Diet changes can not cure anxiety

Watching what you eat may help Some foods make us calm – others can act

as stimulants Dietary changes may help alleviate some

stress symptoms

FOODS TO AVOID

SUGAR – OUR BEST FRIEND OR HIDDEN ENEMY?

Ice cream, candy, birthday cake, chocolate ………….yum

Make us feel better – a temporary lift Sugar is absorbed quickly into the blood stream

Causing a surge of energy I ncrease in insulin production

Drop in sugar Leaves you feeling sluggish, tired,

low hungry for more sugar!

BECOME AN EDUCATED CONSUMER: KNOW WHAT YOU

ARE EATING

Serving size Calories Fat Carbohydrates Fiber Sugar Protein

PAY ATTENTION TO FOOD SENSITIVITIES

Personal food sensitives Food additives Food coloring Physical reaction

Shift in mood Irritability Anxiety

MODERATION

Coffee Caffeine may boost energy Can also inhibit serotonin

levels Suppressed serotonin =

depression and irritability Acts as a diuretic may lead

to dehydration which can cause depression

Alcohol We drink it because it

seems to ease stress and anxiety

Good mood is temporary Alcohol is a depressant Can cause dehydration

PROCESSED FOODCould processed food cause anxiety and other mental health issues?

Studies have shown that individuals that mainly ate fried food, processed meat, high fat dairy products, and sweetened dessert had a 58 percent higher risk of depression that those who ate whole foods.

WHAT TO EAT?

STUDIES HAVE SHOWN A RELATIONSHIP BETWEEN THE B VITAMINS INCLUDING THIAMIN OR VITAMIN B1 AND MOOD. A DEFICIENCY IN B VITAMINS SUCH AS FOLIC ACID AND B12 CAN TRIGGER DEPRESSION IN SOME PEOPLE. FOODS RICH IN VITAMIN B MAY HELP WARD OF ANXIETY. THESE INCLUDE BEEF, CHICKEN, LEAFY GREENS, LEGUMES, ORANGES AND OTHER CITRUS FRUITS, RICE, NUTS AND EGGS.

COMPLEX CARBOHYDRATES Carbohydrates increase production of

serotonin Feel good – calming neurotransmitter in

the brain Whole grains or multi grains instead of

processed Whole grains take longer for the body to

break down and release sugar into the blood stream slowly

Processed carbs give you a initial surge of energy – Insulin rush,

Drop in blood sugar Feeling of lethargy and fatigue

FATTY FISH AND PROTEIN Consuming omega 3 fatty acid found in fatty fish such as tuna, salmon and herring may be uplifting and enhance mood. Protein helps stimulate the production of the brain chemicals norepinephrine and dopamine, which like serotonin, are neurotransmitters and carry impulse between nerve cells. Higher levels of these transmitters have been shown to improve alertness, mental energy and reaction time. Good sources of protein include: Greek yogurt Fish Meats Cheese eggs Nuts and soy Beans and lentils

STAY HYDRATED• Drink plenty of water

• Mild dehydration can affect your mood

• Fatigue, confused, angry, depressed or tense

• Try to drink half your body weight in water

“TO SLEEP: PERCHANCE TO DREAM”

STRESS AND LACK OF SLEEP: VICIOUS CYCLE

Sleep can actually influence how much stress you experience

Lack of sleep leads to stress and psychological strain which lead to a inability to sleep

MINDFUL MEDITATION HELPS FIGHT INSOMNIA, IMPROVES SLEEP

Recent Study: 49 middle aged or older adults who had trouble sleeping.Half completed a mindfulness awareness program that taught mediation and other mindfulness exercises. Half the participants completed a sleep education class that taught them ways to improve their sleep habits.Both groups met six times once a week for two hours Outcome: the mindfulness group had less insomnia, fatigue, and depression at the end of the six sessionsMindfulness meditation involves focusing on your breathing and then bring your mind’s attention to the present without drifting into concerns about the past and future.

TWO SIMPLE STEPS TO ELICIT THE RELAXATION RESPONSE

Step 1: Choose a calming focus: a good example is your breath. It is always with you. Note how your breath enters your body the effect is has on your belly, chest and shoulder as air comes in and goes out.

Step 2: Let go and relax: Don’t worry about how you are doing. When you notice that an mind has wandered, simply take a deep breath and gently return your attention to your focus

This technique can be used to help you fall asleep, or go back to sleep if your sleep in interruptedGreat technique to use any time you feel stressed.Try to set aside some time every day for mediations.

10 TIPS TO BETTER SLEEP

1. Go to bed and get up at the same time2. Don’t eat or drink large amounts before bedtime3. Avoid nicotine, caffeine, and alcohol in the evening4. Exercise regularly5. Make your bedroom cool, dark, quiet and comfortable 6. Sleep primarily at night7. Sunlight8. Choose a comfortable mattress and pillow9. Start a relaxing bedtime routine10. Go to bed when you’re tired and turn out the lights

MOVE

Exercise can act as a stress reliever

Too busy or tired to exercise and that is causing stress

Good news – Any form of exercise can act a stress reliever

EXERCISE AND MOODPumps up endorphins- physical activity helps bump up the production of your brain’s feel good neurotransmitters

Meditation in motion: once you find your rhythm in the movement you may be able to forget the other things in your life that are stressing you

Energy and optimism - may carry you through the day

Improves mood and self confidence while it relaxes you

Controls over your body – when you feel so out of control

EXERCISE PROGRAM Consult your doctor You don’t need to join a gym! Pick something that you love: Walking outdoors, yoga,

dance, swimming, weights Pilates, Barre, biking, hiking Put it on your schedule – otherwise it will never happen! Know oneself – are you better off scheduling time alone

to move or with a friend Stick with it.

BARRIERS TO CHANGE

Replacing a bad habit with a good one is difficult Important step: Figure out your barriers• Time• Cost• Energy• Unsupported• Desire• Overwhelmed managing

medical care• Fear of Failure• Negative self talk– “I can’t ...”

HOW DO I GET STARTED?Find your Motivator

What speaks to you?

Find your Why?

Write it down

Read your motivator out loud to yourself every day

MAKE ONE CHANGE AT A TIME

Shop! Buy a great pair of sneakers Pick up a new water bottle with a

infuser Increase your fluids by 8 ounces

a day Start reading nutrition labels Start a food journal Go for a walk with a friend Take a yoga class Practice mindfulness Breath deeply Take a bath Go to bed 30 minutes earlier