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CaRE Presentation Caring for Yourself! Wellness During and After Cancer Treatment

CaRE Presentation Caring for Yourself! Wellness During and After Cancer Treatment. LIFE GOES ON: THRIVING AS A SURVIVOR. Diane L. Akins, M.A., LPC, CAC III.

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CaRE Presentation Caring for Yourself! Wellness During and After Cancer Treatment

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  1. CaRE PresentationCaring for Yourself!Wellness During and After Cancer Treatment

  2. LIFE GOES ON:THRIVING AS A SURVIVOR Diane L. Akins, M.A., LPC, CAC III

  3. “Normal is never what it used to be. You’ve got to face it, accept it, and work it through. You can’t go back. The only thing is to go forward, one step at a time. It’s time to move on, time to get on with the rest of your life. What choice do you have?” Living Beyond Breast Cancer: A Survivor’s Guide for When Treatment Ends And the Rest of Your Life Begins by Marisa C. Weiss, M.D., and Ellen Weiss

  4. “NEW NORMAL” • Lingering side effects • Changes in your sex drive • Fertility difficulties • Missing or reconstructed breast(s) • Changes in your personal/work life • Possibility of recurrence

  5. “NEW NORMAL” • Sense of yourself as a woman • Awareness of the importance of health • Renewed appreciation for your life, family, and friends • Change in priorities • New enriched ways of living

  6. “Resilient people are like trees bending in the wind. They bounce back.” Steven M. Southwick, M.D. Professor of psychiatry Yale University School of Medicine

  7. HOW TO THRIVE • Flex your resiliency muscle. • Stay connected to others. • Practice positive thinking. • Believe in something. • Laugh -- have fun! • Give back to others.

  8. HOW TO THRIVE • Do regular physical activity. • Eat a balanced diet. • Get plenty of rest. • Maintain a healthy weight. • Get regular checkups/mammograms. • Focus on what you can control.

  9. HOW TO THRIVE • Manage your stress. • Pamper yourself. • Express your emotions. • Actively seek solutions. • Keep learning. • Find the silver lining.

  10. HOW TO THRIVE LIVE IN THE MOMENT! Do not mourn the past or worry about the future … instead focus your mind on the present, being aware of your thoughts and actions in the present without judging yourself.

  11. TRICKS TO HELPYOU ALONG TRICK #1 Dance like no one is watching.

  12. TRICK #2 Savor the present.

  13. TRICK #3 Breathe.

  14. TRICK #4 See the world with fresh eyes.

  15. TRICK #5 Be aware of your body.

  16. TRICK #6 Just be.

  17. It’s Never Too Late To . . . Act on our dreams. Be what you want to be. Change your future. Do things differently. Enrich others’ lives. Face our fears. Get out of neutral. Have fun. Initiate friendships. Jumpstart possibilities. Knock the “t” off can’t. Live enthusiastically. Make a difference. Be nonjudgmental. Orchestrate your legacy. Plan for tomorrow. Question your priorities. Reinvent yourself. A Taste of Chicken Soup to Inspire A Woman’s Soul by Jack Canfield et al

  18. I hope these ideas can help you . . . DISCOVER YOUR “NEW NORMAL” AND THRIVE AS A SURVIVOR!

  19. BENEFITS OF EXERCISE FOR CANCER SURVIVORS Tami Adams CancerFit

  20. Welcome to The Amazing Human Body!

  21. The Body Also… Works 24 hours a day, 7 days a week –with no vacation Rebuilds bones and regenerates new tissues-the equivalent of creating new body every 7 years Can be conditioned to walk for more than 50miles NONSTOP –262 is the record!

  22. Bodies this Sophisticated are…. • Undoubtedly the most efficient, high-tech machines know to mankind • Designed to last for AT LEAST 120 years • But alas, there is no operating manual…

  23. …and sometimes, for whatever reason, our bodies can become susceptible and succumb to disease

  24. There are Many Reasons…

  25. And Many Types of Diseases

  26. Our Focus Today

  27. Who is at RISK? • Cancer does not discriminate-we are all at risk! • 1 of every 4 deaths in America is cancer-related. * • 13.7 million Americans with a history of cancer were alive on Jan 1, 2012 • Expect ~1.7 million new cases in 2013 • *Figures provided by the American Cancer Society (ACS)

  28. Things you have no control over: Genetics Age Gender Things you CAN control: #1 Tobacco Use #2 Dietary Habits #3 Physical Activity #4 Exposure #5 Early Detection Tips to Reduce Risk Risk Factor can be classified into 2 primary categories:

  29. Link between Exercise, Obesity, and Disease • Lack of Exercise linked to increased risk of disease through: • De-conditioning of the body • Compromised Immunity • Increased High Blood Pressure • Decreased lung function/capacity • Obesity • Thus, we open the door for disease

  30. Specific to CANCER, Exercise Can: • Improve mobility • Boost sense of physical strength & safety • Ease cancer-related fatigue • Improve sleep • Reduce Risk of Recurrence • As much as 50% in clinical studies *According to a Recent Mayo Clinic Studies

  31. Cancer Fitness InstituteWhy we exist… Exercise for Cancer Survivors will become a standard of care in the future Exercise is Medicine--It works! Over 1600 cancer survivors have enrolled in the program since it began in 1998 MISSION: Develop, provide, and support opportunities for quality cancer-specific exercise programs to survivors in a healthy and positive environment

  32. PHYSICAL EXERCISE If you don’t have time for exercise…. you better reserve time for disease!

  33. Benefits of Physical Activity Boosts immunity Reduces fatigue & anxiety Improves mood Reduces depression Increases bone mineral density Increases stamina Provides Social Engagment …….and much, much more!!

  34. Bottomline-- Those who engage in regular social activities thrive in the life they are living.

  35. Complete Exercise Program Cardio Strength Flexibility

  36. Exercise Recommendations Cardio Moderate intensity cardio, 30 minutes a day, 5x/wk OR Vigorous intensity cardio, 20 minutes a day, 3x/wk Strength Resistance training for major muscle groups 2x/wk 8-10 strength training exercises, each workout 8-12 repetitions of each Flexibility Stretching of all major muscle groups, 2-3x/wk

  37. Stress Management Stress is the body’s reaction to change: a signal to the body that a physical, mental, or emotional response/adjustment is necessary.

  38. Negative effects of stress on the body High blood pressure and high cholesterol Heart disease DNA damage and poor repair • Weakened immune system • Slowed wound healing • Muscle tension • Headaches • Depression • Upset stomachs • Sleep Deprivation • Weight gain • Poor health behaviors

  39. Stress Management Techniques Deep breathing Meditation Guided imagery Exercise Positive thinking Mindfulness Progressive Relaxation

  40. Questions to ask yourself What are your goals? What are your concerns? What motivates you? What can you do today to be one step closer to your goals? What have been roadblocks in the past? What support do you need?

  41. Cancer Fitness Institute NOW it’s your Turn!! Questions? Thoughts?

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