The After Cancer Blog

Inevitable physiological changes As women, when we enter our 40s we start to mentally prepare for the inevitable physiological changes that await us in the upcoming years. We’ve known since we started getting our periods as teenagers that someday down the line, we’d eventually stop getting them. Those with particularly uncomfortable periods may have even looked forward to this day, not realizing that the transitional time of perimenopause can bring on even worse symptoms. Perimenopause Perimenopause literally means “around menopause,” referring to the time when our bodies prepare to enter menopause, the official end of a woman’s reproductive years. During perimenopause, our periods may become irregular, but it’s not until a woman has stopped getting her period for 12 consecutive months that she is considered to have reached menopause. Drop in progesterone Though perimenopause typically begins in our 40’s, for some women it can start earlier. During this time, estrogen (the predominant “female” hormone) can fluctuate, as can ovulation, and we may experience menopausal symptoms such as insomnia and hot flashes . But the first sign of perimenopause is usually marked by a drop in progesterone. Estrogen Dominance This drop in progesterone during perimenopause can lead to estrogen dominance (this does not mean estrogen is abnormally high, but rather, high in relation to progesterone levels). Estrogen dominance can cause irregular periods, not only in terms of frequency, but also in length and heaviness. Estrogen dominance can cause a host of other unpleasant symptoms and more serious conditions, including cyclical headaches, weight gain, mood swings, brain fog, insomnia, fibrocystic breast tissue, uterine polyps or fibroids, and even an increased risk for breast cancer. [Source: Biomedicine & Pharmacotherapy 102 (2018) 403-411] It’s no wonder that, for as much as we “can’t wait” to stop menstruating, we quickly begin to dread perimenopause, and for good reason – heavy periods, irritability, and insomnia ?! It’s not much fun, and to make matters worse, it can last up to 10 years! The symptoms of perimenopause are well documented, but the remedies are not. I want you to take comfort in knowing that this transitional time is not something to dread - it can be managed, especially if we care for ourselves and get on top of perimenopausal symptoms. 3 Key Strategies for Perimenopause Since many of the unpleasant symptoms of perimenopause can be traced back to low progesterone, the key to braving perimenopause is to create a healthy diet and lifestyle that naturally boosts progesterone and helps balance estrogen. To do this, there are three lifestyle factors that are essential to address. 1. Get serious about managing stress Perimenopause often hits at a time when we are already overwhelmed with our career and caring for children or aging parents (or both). At this stage we are prime for irritability, and the last thing we need is to add more irritability, sleep disturbances, and heavy periods into the mix. Perimenopause can do just that, and stress makes symptoms worse. Progesterone is produced in both the ovaries and the adrenal glands. Cortisol (our stress response hormone) is also produced in the adrenals, however, cortisol takes priority in the hormonal hierarchy. When we are under stress, the adrenal glands will prioritize the production of cortisol at the expense of progesterone. During perimenopause, when progesterone is already low, stress can cause progesterone to fall even lower. Taking steps to reduce your stressors, prioritizing self-care , and really looking at your reaction to stress and how you can improve it will make a huge difference here. Working with a trusted Coach can help you identify your stressors, set boundaries, and reframe how you view and handle stress, in turn, helping to reduce stress’ impact on your body. 2. Detox estrogen When your digestive system is functioning properly and you have a healthy gut microbiome, excess estrogens are metabolized by the liver and excreted from the body. There are many factors that can inhibit this process, however, and cause estrogens to be reabsorbed. This can further disrupt the balance of estrogen and progesterone and lead to more symptoms of estrogen dominance. Establishing a healthy gut and a diverse microbiome is key to moving estrogens out of the body and keeping them from being reabsorbed. When most people think about a healthy microbiome, they think about taking probiotics. Probiotics can certainly help, but there is often more that we need to do to heal the intestinal lining and create a healthy diet that feeds our beneficial bacteria. Working with a healthcare practitioner or Coach who understands both gut health and hormonal balance can really help here. It’s also important to reduce your exposure to xenoestrogens - chemicals that mimic estrogen in the body and bind to estrogen receptors. Some xenoestrogens include BPAs, found in plastics, and phthalates and parabens, which are found in personal care products like shampoo, deodorant, lotions, etc. Exercise can also help remove excess estrogen, while at the same time, produce more beneficial estrogen metabolites that can help prevent breast cancer. Exercise helps toxins move out of the body. 3. Prioritize sleep Quality sleep is essential for hormone balance. We naturally produce the most melatonin between 11pm and 2am while we’re sleeping, so getting to bed early has great health benefits. Melatonin lowers estradiol levels and helps with the overall balance of estrogen and progesterone. However, getting more sleep can be a challenge when we’re trying to juggle career, family, and staying on top of our health. There just never seems to be enough time in the day! As a result, many of us may even engage in a form of self-sabotage referred to as Revenge Bedtime Procrastination , forgoing sleep in order to have free, quiet, or alone time. That blissful time after the kids are asleep and all the chores are done may feel like the only time we have to unwind, but when we sacrifice our sleep, for any reason, we wind up doing ourselves a great injustice. One of the best things you can do for yourself is prioritize sleep. Establishing a sleep routine may be necessary at first, until it becomes a regular habit. Just as children have a “winding down” routine (snack, bath, story book) before it’s time for bed, adults are no different. Your routine may include turning off all electronics an hour before bed, taking a bath, drinking herbal tea, and/or reading a chapter from your favorite book. Start to train your body that it’s time for bed, and pretty soon you’ll reap the benefits of more restful sleep. What I want you to take away from this is that, while perimenopause is inevitable, the discomfort associated with it is not . Often when we feel there is nothing to be done, we resign to the symptoms and become complacent. However, complacency is an enemy to health. We don’t have to live with all of these symptoms. By proactively making the time and effort to attend to our diet, lifestyle, and supplementation, we are able to navigate and manage perimenopause naturally and smoothly. About Merritt Tracy Merritt Tracy  is a National Board Certified Health and Wellness Coach. Her mission is to empower women to live a healthy and happy life, naturally balance their hormones, and prevent cancer or a recurrence of cancer.

Reimagining fitness after breast cancer diagnosis I considered myself to be in good fitness health the day I was diagnosed with breast cancer . Well, certainly all that changed as I went through multiple biopsies and surgeries. It was a roller coaster of emotions waiting on final test results in addition to not being able to move parts of my body post operatively, and friends and family wanting to lift my spirits by feeding me awesome homemade southern comfort foods. So, when I was given the green light to get fit again, I had to rethink of how to achieve fitness. The meaning of fitness can be tied to being healthy. And to be healthy means to be disease free. Well, that was my goal…I wanted to be cancer free. Another definition of fitness may be the ability to perform work or leisure activities without an issue. Again, I wanted to be able to work and play without limitations. I set out on my mission and researched how to get fit. Changes in your fitness journey No matter what level of fitness you have when you are diagnosed with cancer, your fitness level will change as you undergo further testing and treatment. First thing I learned is to listen to your doctors and ask what you can do and be specific about the activities. Your doctor may not want you lifting anything heavy or even raising your arms but this will change you recover. Start out with simple activities such as walking . Resistance training is a great way to regain strength and it does not increase your risk for lymphedema . If you have a favorite workout, definitely ask to be sure you don’t have any setbacks with your recovery. Your body goes through a lot of changes after surgeries and treatments so also listen to your body and be mindful of any aches and pains and don’t start out too hard. Your endurance will not be at the same level but will get there slowly. Be patient with yourself and your body’s current abilities. Your fitness level will improve with time and consistent effort. The thought of going to the gym, taking a class, lifting weights, or going for a run or bike ride may be daunting. Pick one activity and start there. Although I had been training for a marathon prior to my diagnosis, I started with walking around inside my house and then progressed to walking in my yard. I did not even think about going anywhere because I got tired after just a few minutes. But slowly my endurance improved and my confidence in my body to hold up also improved. The power of exercise for physical and mental well-being Exercising not only helped my physical fatigue but also mental fatigue. This mind-body connection came to life because as I was able to do more physically, my mental game got stronger in handling the stressors of more doctor’s appointments, awaiting test results, and making hard decisions. During cancer treatment and even after your mood is affected. Being active has been shown to decrease depression and anxiety associated with cancer diagnosis. In addition, it may help decrease the side effects of some of your treatments. Working out may also help with sleep which we all know plays a key role in our overall health . Being fit and cancer free means you have to eat healthy. But this can be difficult depending on your treatments and the side effects of medications you may be required to take. Again, talk with your doctors and ask what’s best to eat to strengthen your body or when you’re not feeling well. You need to fuel your body well in order to move it well. When you are exercising or moving your body regularly, you are more motivated to stay on plan with eating a healthy diet full of cancer fighting nutrients. Once your doctor releases you to do certain activities, devise a fitness plan so that your body can be as strong as possible in your recovery process and beyond. Exercising (after breast cancer diagnosis) has been shown to be associated with longer survival. Seek a trainer who listens to you and understands your potential limitations and how to work around them. Taking care of your body to be fit as possible in turn make you as healthy as possible. Here are the fitness guidelines according to the American Cancer Society : Avoid inactivity Take part in regular physical activity . Start slowly and build up the amount of physical activity over time. Build up to 150-300 minutes of moderate (or 75-150 minutes of vigorous intensity) activity each week. Exercise several times a week for at least 10 minutes at a time. Include resistance training exercises at least 2 days per week. Do stretching exercises at least 2 days each week. About Dr. Maria Cayelli Dr. Maria Cayelli  is a breast cancer survivor and a physician specializing in integrative medicine and survivorship care. Her goal is to partner with you on your journey to achieve optimal health and wellness.

Getting cancer saved my life “Getting cancer saved my life,” ‘Dave’ whispered at the opening of our first session. He went on to explain that he had not even realized that he had “not really been living” prior to the unexpected diagnosis. Life had become a routine exercise of “going through the motions” without awareness of its brevity. Time passed blithely by day after day, year after year, decade after decade. Until learning of his advanced cancer, Dave admitted he was on autopilot hardly noticing that he had entered the third quarter of his life – meaning there was more life behind him than there was ahead. It wasn’t until his late 60’s that Dave awoke to the reality that his days on this earth were numbered. Cancer got his attention. What cancer patients teach a psychotherapist As a psychotherapist who has specialized in working with cancer patients since 2018, I have met more “Daves” since then than I can count. I was new to the oncology space when Dave told me that cancer saved his life, and it really took me back. At the time, I knew very little about the myriad cancer diagnoses and treatment regimens. I was on a very steep learning curve, and I had a mind full of cancer-story stereotypes and misinformation. In the last 5 years, however, I eschewed everything I thought I knew about cancer. My patients have taught me the whole truth about living with cancer that you don’t often hear about in the world. Obviously, patients share about the terrible lows, the shock, and the dark despair of receiving the initial diagnosis and treatment plan . I expected that. I was somewhat ready for that, although it never gets easier. It seems that all patients must first pass through an ominous and painful valley of the soul. But, what I didn’t know was that, amazingly, most do not stay there. My patients teach me that the journey through the valley of the shadow of death, as awful as it is, is often followed by unexpected “blessings” and is a prerequisite to the discovery of a completely new perception of self, time, and other people. The valley and the struggle to trudge it creates a secret portal that each patient enters to discover a new existence. On the other side, they see an unfamiliar vista replete with unexpected gratitude, forgiveness, and strength. The struggle to endure the trauma of cancer births a brand-new creature – a stronger, softer, kinder, gentler, and more loving, generous, and accepting self. What I wasn’t expecting were the scores of “Daves” that have sat opposite me talking about the “unexpected blessings” in their lives since getting diagnosed with cancer. I mean, who would have even thought this was possible?? This side of cancer so gripped me that I decided to devote my doctoral studies to exploring this phenomenon known as post-traumatic growth. Post-traumatic growth after cancer The theory of Post-traumatic Growth (PTG) was developed by Tedeschi and Calhoun in the 90’s to describe the inexplicable personal growth that most people who suffer and struggle through earth-shattering traumas and tragedies experience. Tedeschi and Calhoun’s PTG research data revealed that posttraumatic growth was evidenced in five discrete domains of human life: gaining a deeper appreciation of life, improved relationships with others, development of personal inner strength, the ability to see new possibilities in life, and deepening spiritual growth. The individual’s grappling with metabolizing their trauma is a necessary and paradoxical step to experiencing some or all of these five positive character changes. I have personally observed this growth in most of my cancer patients. The burgeoning research literature connects PTG to many other populations, such as police officers, first responders, survivors of violence and natural disasters, and even Holocaust survivors. I have always been drawn to the “silver lining” of man’s suffering, probably because of my own experience with suffering. Many good things emerged from the ashes of my pain that I had not anticipated. In fact, long before I ever heard of PTG, I made a point to recommend Viktor Frankl’s Man’s Search for Meaning to many of my patients to learn how one man metabolized his untold suffering to go on to live a long and productive life after the hell of Auschwitz. I discovered one of the greatest paradoxes in working with cancer patients over the last five years – confronting one’s death creates a deeper appreciation of life. Good can surface from suffering No one wants to hear they have cancer. No one asks for suffering. Yet, suffering and illness are universal, inevitable, and terrifying realities of the human experience. No one escapes suffering. But, the good news about suffering is that much good can flow from it if we don’t give up in the valley of the shadow of death. There are blessings on the other side that only come into view as we move forward through the pain, one day at a time, with the help of loving and trusted others. About Dr. Diane Benfield Dr. Diane Benfield , DSW, MSW, LCSW, is a dedicated therapist specializing in psychotherapy, grief, depression, and anxiety. Working with oncology patients is the most rewarding and fulfilling work she has ever engaged in.

Challenges of negative body image after breast cancer diagnosis When I was diagnosed with cancer, I struggled with a negative body image as I lived with one breast for over a year, then several years and several surgeries later until I reached the completion of my reconstruction process. Over the last 12 years, working with breast cancer survivors, I have come to understand that a negative body image can happen with any degree of diagnosis, whether dealing with a partial, full, or prophylactic mastectomy. Whether reconstructed or flat. But also, for those who do not have breasts removed. For some, it is the loss of feeling secure in your own body or losing trust in the body’s ability to function properly. The tendency to not feel like a whole person after a breast cancer diagnosis and intense feelings of loss can lead to a negative self-image. Tools to re-gain a positive body image Here are some of the things associated with a negative body image. (As shared by my clients over the years and some of which I’ve experienced as well) Having a hard time looking at a photo of yourself. Choosing loose clothing to hide your figure. Feeling anxious when going to a social gathering. Being uncomfortable in your body, especially with a shift in body shape and/or weight through treatment. Feeling that people are staring at you, particularly at your breasts. Developing a forward slump, to lean in to protect the area of the breasts. Understanding and being authentic with exactly how you feel about your body is a first step to gaining or re-gaining a positive body image. If you are grieving, allow yourself to feel the grief without trying to mask it for others. If you are angry, it’s important to acknowledge the anger to get to acceptance. Embracing self-love and acceptance Give yourself time, feelings of loss can come in waves. Even when you think you are ok! It is not as simple as flipping a light switch or saying, “I choose to have a positive body image”. It is a process with specific steps to take. Have a soft landing, a safe place, someone you can talk to who loves you unconditionally and will allow you to express exactly how you feel without judgement. A safe space to explore feeling of loss is integral to getting back to a positive self-image. Here are some of the tools that can help you regain a positive body image: Redirect negative thoughts with a chant such as “Cancel! Cancel! Cancel!” Develop a set of words that you can repeat when you realize you are saying or feeling negative thoughts about your body. Create and practice Affirming Statements about your body. Two goals here: 1. Focus on how functional your body is and what it does for your physical health and well-being. 2. Acknowledge and respect your body’s new unique qualities. “I am whole and beautiful and choose to honor my new body as it continues to heal and support me.” Make Self-Care a priority. (learn more HERE ) Take time in your day for a long hot bath. Take time for a daily gentle walk in nature. Build an integrative routine with massage , acupuncture, Tai Chi , etc. Make an appointment with a health coach at The After Cancer. Start a gratitude journal. Take a positive inventory of all the things you love about yourself and record them on the first page. Revisit often. Invite a loved one to do the same. Read them out loud. Record at least one thing each morning for which you are grateful. Give yourself permission to NOT step on the scales every day in efforts to lose or gain weight. Weight is not the end goal; a healthy attitude is the priority, how you feel and building a healthy immune system are the cues to follow. Give yourself grace. Understand that you may sometimes have a bad day. You’re not going to fall off the proverbial wagon of doom. Each positive step forward is getting you closer to where you want to be, even if today is a hard day. With practice and patience, soon you will be filled with self-love and seeing your beautiful essence in the reflection. Listen closely, she may be saying, “Hello Beautiful!!!!!” With love and understanding, Cheryl Lecroy. About Cheryl Lecroy Cheryl Lecroy  is a breast cancer survivor and has been supporting cancer patients for over 10 years. Her mission is to offer tools to reignite inner joy, purpose, and help reconnect survivors to their true essence; the after cancer paradigm.

The role of tamoxifen in breast cancer treatment Tamoxifen has been used to treat breast cancer for over 30 years. It is a “SERM” (selective estrogen receptor modulator), that works by attaching to the estrogen receptors in breast cells so that estrogen cannot bind to them. Tamoxifen slows the growth and reproduction of estrogen-sensitive cancer cells. At the same time, it instantly and abruptly puts females into menopause which can be startling to say the least. There can be an associated weight gain in some women on Tamoxifen but is it the drug, the instant menopause caused by the drug, fluid retention caused by the drug, decreased mobility during treatment, or a combination of any or all of the above that can cause the weight gain? Weight gain and tamoxifen: unraveling the factors For the sake of this blog, the answer really does not matter. What does matter is that this weight gain is troublesome and real if it happens to you. When you get a cancer diagnosis so many things are out of your control. So, let’s talk about something that is in your control- How You Fuel Your Body. I like to tell people to begin to think of eating as an opportunity to nourish your body and not just feed it. Every meal you eat is a chance to lean into this opportunity by eating nourishing food and in my opinion the best way to take control back and begin to tackle that pesky weight gain. Taking Control of Your Health Through Nutrition So what does properly fueling your body really look like? It is simple really but definitely not how we typically eat in our country. The products that are marketed to us are convenience foods, ultra processed foods, and manmade foods. Rarely do you see any advertisement for natural real foods but that is exactly what we should be eating. These real foods are important not only to fuel our body properly for our best health and healing, but they also will fill us up with natural fiber and therefore we are less likely to over consume empty calories. A “calorie is not a calorie” for many reasons but in this case because it matters if you feel full after eating those calories or not. Food rich in natural fiber will tell your body that it is full and it will keep you full longer than empty calories. Okinawa, Japan is one of the Blue Zones where a large percentage of their population live very healthy lives well into their nineties. In addition to eating mostly plants, they also have a wonderful tradition of only eating until they are 80% full. What an easy way to take control of your health, and Michael Pollan says it best when he says, “ Eat Food, Not Too Much, Mostly Plants.” I agree with his simple statement and propose that this is a good place to start if you are struggling with weight gain from Tamoxifen or the resulting menopause that it has abruptly put you in. If your diet looks very different from this, start slow and take a few steps in this direction and start listening to your body. It will tell you how it feels and you will see the difference. Stay in touch. About Cheryl Hoover Cheryl Hoover  is a breast cancer survivor and a nutrition coach at The After Cancer. Her mission is to encourage patients to embrace the opportunity they have to nourish their body for their best health and healing.

When a person first hears the word "cancer" it feels as if they have been thrown into a hurricane, things happen fast and they often feel a loss of control and fear. It is appropriate to have episodes of anxiety and depression feelings during diagnosis, treatment, and sometimes into the uncertainty of survivorship. We now have evidence-based guidelines for treating these symptoms with mindfulness-based interventions. These include yoga, music therapy, acupuncture, tai chi, qigong, and relaxation therapies. Patients and their families are grateful to have methods for treatment that do not involve medication and give them some control. Anxiety and depression in cancer patients Anxiety (worrying about what could happen or cancer coming back) or depression (feeling sad about a cancer diagnosis) are common emotions during and after cancer treatment. Guidelines have just been published that give recommendations based on evidence for ways to deal with these emotions without taking a prescription medication. Integrative oncology is a patient-centered, evidence-informed field of cancer care that utilizes mind and body practices, natural products, and/or lifestyle modifications from different traditions alongside conventional cancer treatments. Integrative oncology aims to optimize health, quality of life, and clinical outcomes across the cancer care continuum and to empower people to prevent cancer and become active participants before, during, and beyond cancer treatment (Society of Integrative Oncology). How to manage anxiety and depression The Association of Clinical Oncologist (ASCO) in collaboration with the Society of Integrative Oncology (SIO) have just published evidence-based recommendations to healthcare providers on integrative approaches to managing anxiety and depression symptoms in adults living with cancer. Specific recommendations include: Mindfulness based interventions help reduce symptoms of anxiety and depression in patients during active treatment and post-treatments. These interventions include - meditation , gentle movement, didactic teaching about stress, coping and the mind-body connection, and group support and discussion. Yoga , in particular therapeutic or restorative Hatha yoga classes, may be offered to people with cancer for both anxiety and depression symptom reduction across the treatment trajectory. Music therapy , relaxation therapies, and reflexology may be offered to reduce both anxiety and depression symptoms during cancer treatments such as surgery, chemotherapy, or radiation therapy. Hypnosis and lavender essential oil inhalation may be recommended to help specifically with anxiety symptoms during diagnostic and treatment procedures. Tai chi or qigong programs may be considered to help alleviate symptoms of both depression and anxiety post-treatment. Reflexology may be recommended to reduce anxiety symptoms. Acupuncture may also be considered for women with breast cancer to reduce anxiety. About Dr. Chasse Bailey-Dorton Dr. Chasse Bailey-Dorton, MD  is a 21-year breast cancer survivor and the Medical Director of The After Cancer. Her mission is to provide reliable information for someone with a cancer diagnosis, being treated for cancer, recovering from treatment, seeking cancer recurrence risk reduction strategies, or at high risk for cancer.

Before Jennifer Dickenson was diagnosed with brain cancer 12 years ago, she was a busy and stressed-out lawyer. With two elementary school-aged children and a supportive husband, she vowed to do everything she could to improve her odds. Based on the tools she used for herself with miraculous results, she shares this information with others. Her book, “ The Case for Hope ”, teaches others how we can restore health. The importance of laughter One of my favorite tools I used fighting illness was prioritizing joy in my life and, more specifically, laughter. This simple practice can help us let go, relax, give ourselves a break from the challenges of our lives, and laugh-ourselves silly just because it’s fun to do! But laughter is no laughing matter. The bible says in Proverbs 17-22 “A merry heart doeth good like a medicine, but a broken spirit drieth the bones.” So, even when things are not ideal in our lives, it is important, like “a medicine”, to find some laughter somehow. Research has shown that laughter can enhance our health and mood by relieving stress and stimulating our organs by introducing more oxygen intake, thereby supporting our heart, lungs, and muscles. It also increases endorphins released from the brain which help create natural pain killers in our bodies and allow us to feel happy and relaxed. The consistent use of laughter can also improve our immune system and increase personal satisfaction as we are more able to deal with difficult situations. There are plenty of ways to enjoy good-hearted laughter. There are plenty of ways to enjoy good hearted laughter. I personally enjoy listening to and watching stand-up comedians. My favorite ones make me laugh so hard my stomach hurts and I am left with a big smile on my face. At the end of this blog I have a list of top stand-up comedians you can explore for yourself. Easy ways to find these acts are on TV, streaming services, satellite radio (like Sirius in your car), the internet, or buying their DVD’s and CD’s. Spending more time with friends and family members who are particularly funny can be a good source for more laughter. Funny board games (like Mind the Gap or Twister), movies and tv shows like Seinfeld, The Office, and Caddyshack can be hilarious too. Funny podcasts, certain humorous books, joke books and just telling jokes to each other can help us get more of this good stuff. Have you ever played knock-knock jokes with little kids? That can also be a real hoot. Listening to humorous books on CD’s can be another way to feel the joy of laughter. In fact, my friend who has a great sense of humor, bought me a bunch of used funny books on CD when I was sick. I listened to them on my way to my doctors’ appointments, at home, anywhere really, since it made me feel happy and better prepared to manage my situation. One of them , Sh*t My Dad Says by Justin Halpern (the book was a #1 New York Times Best Seller), was an instant classic for me. I’m smiling just thinking about it! It is interesting to me that we can fake our laughter and still receive the healing benefits from real laughter. Laughter yoga , is similar to yoga but incorporates the action of laughing to create energy, oxygen and relaxation in our body and mind. Those who subscribe to this technique believe that the mind and body can’t discern whether we are faking our laughter or genuinely doing it. But often the fake laughing becomes the real thing which is funny to watch. It might seem a little strange but there could be something to it. When I was in high school one of my teachers, probably sick of these annoying teenagers, started class one day by playing a laughter track. It started quietly with just a few chuckles from the track, and then more and more, until the voices on the track were filled with laughter. It was contagious for the kids, and the whole classroom, normally filled with teenage angst, was now filled with laughter as we were mercilessly powerless to stop it! My teacher clearly won that day! But really, we all did. So don’t wait to dive into yet another healing tool easy to incorporate in your life that will help you on your path to wellness, joyfulness, and balance…and start laughing! Comedians recommendations Some well-known stand-up comedians you may want to explore: Little to no profanity Some profanity Profanity Oldies but Goodie Brian Regan Sebastian Maniscalco Dave Chappelle Bob Hope Jerry Seinfeld Kathleen Madigan Bill Burr Jack Benny Nate Bardatze Wanda Sykes Eddie Murphy Red Skelton Jim Gaffigan Joan River Chris Rock Bob Newhart Ellen DeGeneres George Carlin Johnny Carson Jeff Foxworthy ​ Richard Pryor Phyllis Diller Ray Romano ​ Ron White Redd Foxx

Tierney Landgon was diagnosed with breast cancer in 2018. As a super active person, she had to learn how to slow down, hear her body and cope with her cancer journey. Dancing, yoga, and cancer have always been a part of my life. I have been a dancer all my life. My mom signed me up for dance class when I was about 3 years old. I fell in love with all disciplines of dance, and as I grew up it became my passion. Dance was the one thing in my life that I knew excelled in. It motivated me to stay physically fit and live a healthy life. I practically lived at my dance studios with class, rehearsals, and performances. In the summers we would have occasional teachers from other forms of exercise like step aerobics, pilates, and yoga come and lead us through their classes. I was good at a yoga. Dancers usually are good at yoga. Ballet requires good posture and alignment. Yoga creates good posture and alignment. At 10 years I first learned about breast cancer, because of my maternal grandmother’s diagnosis. Shortly after she died from metastatic breast cancer, she called it “the traveling kind.”. This was a devasting loss for my mom and myself. My grandmother was my best friend. Her loss became the reason for my mom and I to advocate for breast cancer awareness, and support in finding a cure. As a college student, I joined a sorority where the very philanthropy was for local breast cancer foundations. Dancing, yoga, and cancer have always been a part of my life. As a young lady growing up I didn’t realize how integral they would become in my life. I was mad, devastated, defeated, irate, annoyed, all things MAD. Fast forward to 2018. I am an adult, an educator, a part-time dance instructor, and an equestrian. I also became a person with the diagnosis of stage 2 B breast cancer . I was mad, devastated, defeated, irate, annoyed, all things MAD. I was stuck in a state of what I called “pissedoffedness.” I made that word up. I had no choice, for my own sanity, but to create a way to cope with this diagnosis and the journey to follow. The advice given to me was intense and all over the place. People gave tips from eating more all-natural foods, to juicing, and drinking carrot juice and graviola extract to all other sorts of other tips and facts. I was advised to get rid of all white sugar and processed foods, only drink high PH water and tons of other tips. The most frequent, and helpful advice was to keep my body healthy and moving so recovery wouldn’t be so intense. I was told all of this helpful information, but no one could personally, step by step, tell me how. So, I started creating ways to cope on my own. At first, it was too much. I didn’t know how to rest. I didn’t know how to take it easy. I am a kinesthetic person, being still is not that easy. In my case having just had a double mastectomy with drains hanging out of my body, a port under my skin, and preparing to go to chemotherapy to sit in a chair for hours bald, broken, and cut up; I had to learn to become still. I felt like this cancer journey was taking away EVERYTHING I love to do. And that is the moment when pieces of “yes you can’s” began to shift my mindset. So, shift the mindset I did. I took this time to learn how to understand my body and how what helps it best heal. I learned how small things can become a strong foundation for the big things! In the past, as a dancer, gymnast, and equestrian I rarely took the yin style yoga classes. These classes are slow-moving with amazing stretches but very few moves that increase the heart rate. I always wanted the power power power yoga. With cancer and chemo now in my life, I had this opportunity to be still and learn how to do the meditative, slower callisthenic side of yoga. This slowly began my ability to understand and feel my body more. It gave me an opportunity to listen to what my body needs and be able to successfully give it just that. I learned how to focus on my core in every movement I made so that I wouldn’t be prone to hunching over or holding my chest as a protective measure. I begin to learn how to move all over again as my body changed through the cancer journey. The first 6 months of my recovery I did LOTS OF STILLNESS. I had a double mastectomy, a port placed in my chest for chemo, expanders as I waited for reconstruction, and a bald head; so there was not much that I was able to or even felt strong enough to do. I found guided meditations that were 5 to 10 minutes long. I listened to the directions, and I followed as best I could. I would attend physical therapy at a facility in Atlanta named Turning Point . The physical therapist would give me a few exercises each visit to help work my range of motion in my arms, auxiliary and pectoral muscles. I would then add them into my guided meditation. Slowly as my healing process improved, I would add a few more moves like squats and side bends and leg lifts into my guided meditation until I was cleared to finally attend classes at a yoga studio. I started going to yoga studios and I would take YIN and Restorative style yoga classes. I would chuckle to myself about the irony of now taking classes I used to avoid. These classes helped me learn about the asanas (poses) in yoga and how each aspect of yoga can truly work to help alleviate pain and suffering in the body. I knew as a cancer fighter, attitude is everything . Yoga gave me that time to be positive to create positive energy and to manifest stillness in the chaos.

Annie Sicard is a breast cancer survivor and a patient advocate. She works closely with cancer patients to support them with after cancer care, such as how to improve cognitive disorders such as chemobrain, chemo fog and brain fog. What are cognitive disorders? Cancer treatments such as surgery, chemotherapy , radiotherapy , oral chemotherapy, and hormonal therapy have been an important part of extending survival in patients diagnosed with breast cancer. 20 to 50% of patients treated for breast cancer express a cognitive complaint. Oncology treatments can lead to cognitive disorders such as brain fog (chemobrain) in some patients. There are a multitude of causes of brain fog. They would be due to the cancer itself, to the impact of the announcement of the disease, to anxiety and fatigue, but also to the neurotoxic action of the chemotherapy, to oxidative stress (which attacks the cells), and to hormonal or immune disorders. The cognitive difficulties encountered by patients have a negative impact on their quality of life, memory, attention, and concentration. These disorders can have an impact when returning to work. In elderly patients, cognitive disorders have repercussions on their autonomy, such as compliance with oral chemotherapy treatments at home. Signs and symptoms Confusion Difficulty concentrating Memory loss Difficulty in performing routine tasks Search for words Risk Factors Cancer itself Radiation therapy of the brain High doses of chemotherapy or radiotherapy Hormone therapy Tiredness Lack of sleep Stress, anxiety Nutritional deficiencies How to reduce the symptoms? Regular physical activity decreases fatigue and improves mood and alertness Brain exercise: memory games, learning new languages Cognitive rehabilitation workshops Relaxation, mindfulness, sophrology, yoga Make “to do” lists Get enough rest and sleep Focus on one thing at a time Will the symptoms of chemobrain ever go away? Symptoms improve within 9 to 12 months after the end of chemotherapy. A smaller proportion (about 10-20%) may experience long-term effects.

As a cancer survivor, you may be searching for ways to honor your journey and celebrate life after overcoming the challenges of cancer. A popular way to do this is by getting a tattoo, which can be a powerful symbol of resilience and a reminder of your strength. In this article, we will discuss tattoos for cancer survivors, including the best time to get one, and provide some inspiring ideas for meaningful designs. Can Cancer Survivors Get Tattoos? As a cancer survivor, you may be wondering if getting a tattoo is a good idea. The good news is that you can generally get tattoos, but it's important to consult with your healthcare team first. They'll be able to advise you on whether the tattooing process could interfere with your ongoing treatments or compromise your healing process. Remember that each survivor's situation is unique, so it's important to consider any medical recommendations or restrictions before proceeding. The Best Ideas and Inspirations for Cancer Survivor Tattoos: Symbolic representations: Cancer survivors often choose symbols that hold personal significance. This could include the cancer ribbon or a lotus flower symbolizing rebirth and strength. Quotes and mantras: Inspirational quotes or personal mantras can serve as empowering reminders of your journey. Popular choices include phrases like "Strength Through Struggle" or "Warrior Within." Nature-inspired designs: Many cancer survivors find solace and inspiration in nature. Designs featuring elements such as trees, birds, or butterflies can symbolize growth, freedom, and transformation. Customized designs: By working with a skilled tattoo artist, you can create personalized designs incorporating elements such as your cancer type, treatment dates, or even a portrait of a loved one who supported you throughout your journey. Scar cover-Up tattoos: Some survivors use tattoos to conceal surgical scars or radiation markings . Skilled tattoo artists can create designs that incorporate scars into larger, transformative artworks, helping patients reclaim their bodies. Tattoos can hold deep personal meaning for cancer survivors, symbolizing their strength, resilience , and the journey they have overcome. There are so many meaningful tattoo ideas out there to explore. This form of self-expression is a creative way to celebrate life after cancer and find healing and empowerment.

Regrowth process after cancer One of the concerns cancer patients often have during treatment is the loss of hair due to chemotherapy . The good news is that hair regrowth is a natural part of the healing process. After completing chemotherapy, hair follicles gradually start to recover and regrow hair. While the timeline varies for each individual, most people experience noticeable hair growth within 3 to 6 months after treatment. What helps hair growth after chemo? While hair regrowth after chemo occurs naturally, there are several things you can do to support the process and stimulate healthy hair growth: Patience is key: Understand that hair regrowth takes time and varies from person to person. Be patient with yourself and give your body the time it needs to recover. Healthy diet and supplements: Opt for a balanced diet rich in vitamins, minerals, and protein, which are essential for hair health. Consult with your healthcare team about any supplements that may aid in promoting hair growth. Gentle haircare products : Use mild, sulfate-free shampoos, conditioners, and styling products. Avoid heat-styling tools and opt for air-drying whenever possible to prevent unnecessary damage. Scalp massage: Massaging your scalp gently can improve blood circulation and stimulate hair follicles. Use your fingertips to massage the scalp in circular motions for a few minutes each day. Protect your hair: Shield your hair from excessive sun exposure and harsh environmental elements by wearing a hat or scarf when outdoors. Avoid tight hairstyles or using hair accessories that may pull or tug on fragile new hair. Taking care of yourself After chemo, you get an opportunity to focus on your overall self-care and well-being. Here are some tips to nurture yourself during this transformative phase: Embrace self-acceptance: Celebrate each step of your regrowth journey and embrace your changing appearance. Remember that your beauty is not defined by your hair, but by the strength and resilience within you. Seek emotional support: Reach out to support groups or counseling services to share your feelings and connect with others who have gone through similar experiences. Emotional support can play a vital role in building confidence and self-esteem. Explore styling options: Experiment with different haircuts, wigs, scarves, or head wraps to enhance your personal style and boost your self-confidence. Have fun trying out new looks and accessories that make you feel comfortable and beautiful. Practice self-care: Engage in activities that bring you joy and relaxation. Whether it's practicing mindfulness , exercising, enjoying a hobby, or spending time with loved ones, prioritize self-care to nourish your overall well-being. Remember, hair regrowth after chemo is a testament to your resilience and strength. Be patient, practice self-care, and celebrate every milestone along the way. Your hair will grow back, but more importantly, you will continue to grow stronger and embrace the beauty.

Why am I changing? Cancer is a life-altering experience that affects not only the body but also the mind and emotions. It is not uncommon for cancer patients to experience personality changes during their journey. These changes can be attributed to a combination of factors, including the psychological impact of the diagnosis , emotional distress, physical symptoms, and the side effects of treatment. Emotions during cancer Cancer patients often go through a rollercoaster of emotions , ranging from fear, sadness, anger, and anxiety to hope, resilience, and determination. These intense emotions can contribute to shifts in personality and behavior. Additionally, the psychological stress of living with a life-threatening illness can cause individuals to react differently to situations or exhibit changes in their usual temperament. Coping with mood swings Coping with mood swings and personality changes can be challenging, both for the patient and their loved ones. Here are some strategies to navigate these changes: Self-awareness: Recognize that personality changes can be a normal response to the emotional and physical challenges of cancer. Accepting and acknowledging these changes can help you understanding and managing them. Open communication: Maintain open and honest communication with healthcare providers, family, and friends. Share your emotions, concerns, and experiences to feel more supported. Seek professional help: Consider seeking support from therapists , counselors, or support groups . These resources can provide guidance and coping strategies to navigate the emotional ups and downs and help restore a sense of normalcy. Self-care: Engage in self-care activities that promote emotional well-being, such as mindfulness , meditation, journaling, or doing hobbies that make you happy. Self-compassion: Practice self-compassion and be patient with yourself. Understand that personality changes are often temporary and part of the healing process. Similarly, your loved ones should be empathetic and recognize that these changes are not a reflection of your true character. Personality changes in cancer patients are a normal response to the emotional and physical challenges they face. The intense emotions, psychological stress, and side effects of treatment can contribute to shifts in behavior and temperament. Understanding and accepting these changes, along with seeking support, practicing self-care, and maintaining open communication, can help you navigate the emotional journey of cancer.