Yes, in today’s world, we are constantly on the go, a steady state “busy-ness” is the norm, and we’re always running from one responsibility to the next – literally!
However, that “busy-ness” gets a bit more complicated when there is a medical condition, such as breast cancer involved. So now it’s not only the daily responsibilities, but also added things to do like more appointments with oncology specialists and members of their team(s), and the body working hard to be strong. So, it’s no wonder that physical fatigue is such more common.
The good news is that there are some really simple (and natural) ways to increase your energy so you can keep up with going to the appointments, helping your body and mid to keep strong as prepare for the upcoming treatments and therapy sessions.
Tip #1: Getting Off The Blood Sugar Roller Coaster
One of the simplest ways we can boost our energy is to stabilize blood sugar. When we don’t eat enough food throughout the day or when we eat foods that are higher in sugar, our energy levels bottom out. When having a medical condition, it is important to be consistent in nutrition to help the body stay strong as well as help in transport of important nutrients, vitamins, and medications too.
You can balance your blood sugar, and boost your energy naturally by:
- Eating every 3-4 hours gives your body the nutrients and fuel it needs to keep your blood sugar – and energy levels steady
- Consuming foods that are low on the glycemic index (think fruits and veggies, whole grains) instead of the higher sugar white breads and pastas.
- Eating protein with every meal to slow down the release of carbohydrates into your bloodstream. Protein is broken down and released slower so you’re less likely to have a blood sugar spike and subsequent crash.
Tip #2: You Like To Move It, Move It!
Did you know a new guideline by Clinical Oncology Society of Australia has a new position statement that says exercise should be part of the standard of care for when treating all patients with cancer?
When you’re tired, the last thing you want to do is exercise. However, as hard as it can be to get your butt off the couch, it’s one of the best things you can do to fight fatigue.
And, it turns out that you don’t even have to commit to a long workout! Since there was a study done that showed even a 10 minute brisk walk can increase your energy for up to 2 hours.
So when you feel that afternoon slump coming on, skip the coffee and lace up your running shoes instead and go for your brisk walk.
p.s. being physically active is also beneficial for mind health and post treatment quality of living
Tip #3: Up Your Sleep Game
It may seem obvious that lack of sleep causes fatigue. However did you know that the quality of your sleep can have an even bigger impact on your daily energy? Even slight disturbances in our sleep can affect how rested we feel the next day.
Here are a couple of tips for a more restful sleep:
- Avoid tech in the bedroom, or within 1-2 hours of bedtime. Even the small amount of light, especially the blue light emitted from devices, interrupts your body’s circadian rhythm. Your brain still thinks it’s daytime and won’t wind down.
- Avoid caffeine late in the day – or avoid all together if this is a problem for you
- Try to create a regular sleep/wake schedule to help your body develop a sleep routine = good sleep hygiene.
- Dab a bit of calming lavender essential oil on your temples before bed or put a few drops on your pillow. Breathe in the calm.
Bonus Tip: Drink Up!
Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. While caffeine is usually the first choice for busting out of an energy slump, it can be dehydrating.
And then there’s dehydration. Even mild dehydration impairs our concentration, decreases our mood and zaps our energy.
How do you know if you may be dehydrated?
Ok, getting a little sciencey here, but check the colour of your urine. If it’s the colour of straw, you’re good to go. If it’s a darker yellow colour, it’s time to drink up.
If you’re still craving a caffeine hit, I will be sharing with you an Energizing Matcha Smoothie recipe in the next post, so make sure to follow me. The reason I am sharing this recipe with you is that Matcha gives a longer lasting energy boost than coffee. It doesn’t hit you hard and then cause you to crash. Plus the recipe really is delicious!
My Final Thought … For This Blog Post
So make sure to keep an eye out for the next blog post for the recipe and the next 2 blog posts (one about benefits of aquatic exercise for after breast cancer treatment and one about scar tissue therapy for breast reconstruction) as I keep adding some useful and also timely educational posts for who we know that have breast cancer, as October is Breast Cancer month.