Fatigue is something that everyone experiences. Cancer-Related Fatigue (CRF) is much more difficult. It is a combination of physical, mental, and emotional exhaustion that persists during and sometimes after cancer treatment. Simple tasks such as taking a shower may require a nap. At the same time, getting that shower in offers a sense of accomplishment. It’s a little win that brings hope.
The causes of CRF are many. It could be the cancer itself, the treatments, the anxiety that causes sleeplessness, improper nutrition, digestive disturbances, pain, weakness, or a feeling of overwhelm.
When I think of Cancer Related Fatigue, I recall a conversation that I had with my brother who had been diagnosed with non-hodgkins lymphoma. He had endured many harsh treatments and ultimately needed a stem-cell transplant. He was talking to me about his extreme level of exhaustion and described it like this: He said, “It’s like you see a pencil across the room, and you know you need that pencil, but you just don’t have the strength to stand up and get it. You may look at it for a long time, trying to muster up the energy to get there. Whether or not you do just depends on the day.” Perhaps this is an extreme example, but anyone experiencing CRF can certainly relate.
The American Cancer Society has many recommendations for coping with CRF. Getting moving is one of them. Take a walk to the mailbox, throw in a load of laundry, do some gentle stretches in a chair. Make little neck circles, rotate wrists and ankles, stretch out fingers and toes. Even tiny micro movements done for a few minutes several times a day can really help. The effects will be uplifting and cumulative if done over time.
In this 2021 study, patients who participated in yoga showed significantly greater improvements in CRF and a reduction in anxiety, fear and depression.
These benefits can also be gained by practicing Tai Chi and Qigong. The results of Clinical Trials published by the Oncology Nursing Society also discusses the benefits of Tai Chi for CRF.
A study led by Brown University researchers found that a low-impact, meditative movement program involving Qigong was as effective as more standard exercise programs in improving cancer-related fatigue.
Other tips for managing CRF are staying hydrated, eating nutrient-dense foods, and practicing mindfulness meditation for stress management, and seeking assistance from an oncology-trained therapist or physician.
There is so much evidence supporting the positive effects of mindful movement to improve symptoms of CRF. The key is to find a style of exercise that you enjoy and that you will look forward to doing. The online classes with The After Cancer make it easy to participate. The idea is to do what you can and rest when you need to. Even just watching is a good distraction and a learning experience that is uplifting. Being in a group with others who understand and support you takes away loneliness and offers a safe place to exercise that is appropriate for you.
