Receiving a breast cancer diagnosis can be a life-changing and challenging situation to confront. It can cause undue stress, worry, and fear, which can have debilitating effects on physical, mental, emotional, and even spiritual health. Breast cancer treatment can also take a tremendous toll on the body. The body and mind are connected; whatever affects the physical body may affect mental and emotional health and vice versa. Self-care is one way in which breast cancer patients can improve their general well-being, even while in the midst of the disease or undergoing treatment and recovery. What is self-care, and what are some self-care tips and ideas to implement for those battling breast cancer?
What is Self-Care?
Self-care involves daily actions to improve physical, mental, emotional, and spiritual well-being. These actions or activities help support overall health and wellness and can be easily incorporated into daily life. It can take the form of physical exercises and looking after the health of the body, taking care of nutrition and food habits, pain relief, stress management, emotional regulation, and cultivation of spirituality. Self-care activities may improve productivity, resilience, and longevity. They may also improve treatment outcomes and quality of life and give a sense of self-empowerment. Healthier living may help people feel less ill.
Looking After the Physical Body
Breast cancer treatment can have life-changing effects on the physical body. Side effects of breast cancer may include but are not limited to fatigue, nausea, digestive and gastrointestinal issues, immune suppression and weakening (thus increasing susceptibility to infection), mood swings, stress, anxiety, and depression. These effects can significantly affect life and create a feeling of helplessness. Incorporating physical self-care activities into daily life can benefit the whole system.
Aerobic Exercise: Aerobic exercise is physical exercise that depends on oxygen to meet the body’s energy demands during exercise. These can include high-intensity exercises such as running, jogging, and cycling or low-intensity exercises such as swimming, yoga, and walking.
Benefits of Physical Exercise:
- Increases energy
- Promotes sleep
- Improves cardiovascular fitness
- Strengthens bones
- Improves mood
- Reduces risk of lymphedema (tissue swelling caused by accumulation and retention of fluid usually drained by the lymphatic system)
Incorporating physical exercise is essential to increase energy and vitality; however, getting proper rest for the body is necessary, too. Adequate rest allows the body to rejuvenate and recover and can aid in making new, healthy cells.
Nutrition and Hydration
Eating well may help one feel healthier, more energetic, and vital. Breast cancer treatment can affect appetite, and some side effects, such as vomiting and nausea, can make eating difficult. Gastrointestinal issues, weight gain, or weight loss can also be an issue. Nutrition is an integral part of breast cancer self-care. It should be geared towards increasing energy and helping the body feel more robust, maintaining a healthy weight, managing side effects, boosting immunity, avoiding dehydration, and getting the proper nutrients. Nutrition self-care for breast cancer should consider the following:
- Consuming lower dietary fats and incorporating healthy fats such as monosaturated and polyunsaturated fats found in nuts, seeds, and some fruits and vegetables such as avocado.
- Consuming more plant-based proteins, which have healthier fats and more nutrients.
- Consuming plenty of water. Staying hydrated improves digestive health and kidney function, circulation, lubrication of joints and muscles, and detoxifies waste products and toxins.
- Avoid caffeine and alcohol, which can stress kidney and liver function
- Avoid food additives and unnatural foods
Mental and Emotional Wellbeing
A breast cancer diagnosis can make one feel fear, anxiety, and depression. It may even trigger past traumatic events to resurface. Breast cancer can affect moods, sleeping patterns, and eating habits. Some sufferers struggle with insomnia and even addiction. Treatment side effects can also cause disturbances in mental health, as mentioned above. Looking after our mental and emotional well-being can significantly improve our resilience and quality of life while undergoing treatment and recovery from breast cancer. Here are some mental health self-care tips and activities to help reduce stress and anxiety and improve mood and outlook.
- Maintain a positive outlook. This will help to increase resilience and stave away depression and anxiety around the illness.
- Mindfulness and meditation: Awareness in the moment and focusing on the present can help to relieve stress and worry about the treatment. A simple meditation practice, such as focusing on the breath for a few minutes, can help us center ourselves and bring us to the present moment. This focus clears the mind and allows for new awareness and perspective, both of which help with acceptance. Gradually, an inner space opens up within, providing the experience of calm, clarity, and stillness, which can be cultivated and carried into our day-to-day lives.
- Relaxation techniques: Breathing exercises, progressive muscle relaxation, massage therapies, and similar therapies can help relieve stress and anxiety and help with pain management.
- Journaling: Keeping a journal can be a helpful way to process thoughts and feelings that we may have difficulty expressing.
- Hobbies: Engaging in activities one enjoys can help distract us from the cancer diagnosis. It can be anything from music, art, cooking to knitting! Learning or engaging in new activities can also be rewarding and fulfilling.
- Seva: Engaging in seva can help us shift our focus. It can be rewarding, increase feelings of devotion and well-being, and help us feel productive.
- Stay connected: Maintain connection with friends and family who can provide support and company. Isolation can exacerbate feelings of anxiety and depression.
A Spiritual Outlook
As sadhakas on the path of yoga, our masters and scriptures urge us to remember our true identity. In Adi Shankara’s Nirvana Shatkam, he says, “chidanandarupah shivo’ham shivo’ham.” This translates to, “I am by nature the bliss of consciousness. I am blissful. I am consciousness. I am Shiva. Shiva, I am.” This is the soul’s true identity, as expounded by Yoga and Vedanta philosophies. But amid illness, how can we connect with and embody this reality? How can we maintain a peaceful heart and mind?
It is undoubtedly not easy. But every day, remembering this truth can help. Even in sickness, we can and should detach ourselves from body identification. We can remember that although the body may be ill, the Self, our real Self, is free from all illness. We must slowly and steadily cultivate discrimination to understand the reality of life, detachment from the body and attachment to God and masters, and forbearance, which will give us strength and patience. We must also cultivate acceptance. As part of life, we have to face disease. Once we accept this, we do our part and surrender the rest to God and gurus. As sadhakas, our duty is to seek the proper treatment, look after ourselves, and practice our sadhana with faith and sincerity.
We can remind ourselves every day that we are more than the body; the body is ill, but truly, we are ever free. Illness is karmic and an opportunity for growth and cultivation of spiritual strength and surrender. As our scriptures and our gurus say, even in difficulties, remember God.
Article written by Mitchelle Lumumba