HCA Midwest Health - September 14, 2017
by Sami Mansfield, Director of Oncology Wellness

Exercise, good nutrition and emotional well-being can reduce many side effects, lower your risk of recurrence, and may improve your chances of beating breast cancer. Try one of these wellness strategies every day … talk to your care team or call AskSARAH (816) 448-7737 to learn about additional ideas, resources and classes.

  1. Set a timer for 15 minutes of planned activity or exercise. Mix it up daily!
  2. Hydrate! Ali fruit slices to water, try a new hot or cold tea, 100-percent fruit juice. Cow’s or non-dairy milk are also great!
  3. Include activities that you find enjoyable that can be a positive distraction such as doing a puzzle, knitting or cooking.
  4. Engage your core muscles! Sit or stand with your chest up and shoulders back. Take 5 deep breaths and try to stay in this position for 5 minutes.
  5. Protein - Aim for 20 to 30 grams of protein at each meal and 10 to 15 grams of protein with each snack. A piece of cooked chicken, lean meat or fish the size of a deck of cards (about 3 ounces) contains 20 to 25 grams of protein. One egg, 1 tablespoon of peanut butter and 1 ounce of cheese each contain 6 to 7 grams of protein.
  6. Focus on your breath. Place one hand on your stomach and one on your chest. Breathe in slowly but deeply. Take 4 seconds to breathe in, feeling your stomach move in the process. Hold your breath for 7 seconds then exhale for 8 seconds.
  7. Do straight leg lifts from your chair by extending your leg straight and trying to “kick the ceiling” keep your knee straight throughout. Try 10 lifts on each side.
  8. Avoid sugary drinks and foods such as regular sodas or energy drinks and packaged cookies and snacks. Use foods such as fruits to get in a sweet treat.
  9. Watch a funny movie, TV show or animal videos. Laughter will help reduce your anxiety and help you to sleep and relax.
  10. Grab a set of small weights or soup cans and complete 8-10 arm curls, shoulder press followed by a seated march on your chair. Use your weights and try to pump your arms to slightly increase your heart rate.