Stop Stress in its Tracks

Stop Stress in its Tracks  (From A Woman's Health magazine)
http://awomanshealth.com/topics/healthy-living/stress/
OCTOBER 13, 2010
Simple strategies for keeping stress at bay.
Stress is an inevitable—even healthy—part of life. A little bit of short-term stress has actually been shown to sharpen our cognitive skills and strengthen our immune system; however, long-term, chronic stress can really take a toll on our health, compromising our sleep, immune system, physical health, and emotional wellbeing.
We’ll never live in a world that’s completely stress-free, but we can learn to navigate our stress-filled world with ease so that we live with stress, not under stress.  Try these simple tools for stopping stress before it stops you:
Gimme’ a Break: Take short, frequent breaks throughout your day. This is like a simple release-valve that helps prevent stress from building up to an inevitable crisis point. Taking a break may seem counterintuitive when you already feel like there aren’t enough hours in the day, but these short breaks will actually help you to feel refreshed and consequently manage your time better. Make it short and snappy—a walk to the restroom, a trip to the drinking fountain, or a quick walk around the block will do the trick. Stand up. Look away from the computer screen. Take five deep breaths. Spend two minutes doodling. Just take a breather from the task at hand.
Time Management: To state the obvious—if being late causes you stress, don’t be late. It sounds so simple, so why is it so hard for most of us to put into practice? Being late causes an immense amount of unnecessary stress. Take responsibility and take charge of your time. Resist the urge to wait until the last minute to drive across town for that meeting; instead, be the early bird. You may find yourself with five extra minutes to breathe.
Use Food as Fuel: Putting food in your body is sort of like putting gas in your car. The car won’t run on an empty tank and neither will you. But, it’s important to choose wisely. You wouldn’t put sugar in your gas tank. Choose foods that will support and energize you. Whole foods that are packed with nutrients will keep your engine running, whereas junk foods loaded with sugar will rob you of precious energy.
Limit Alcohol: Alcohol is a trickster—it will lull you into a false sense of relaxation after a drink or three, but in reality that alcohol is going to interfere with your deep sleep cycle. As a result, you’ll enter a vicious cycle of sleep deprivation, which causes stress, which further interferes with sleep, which causes more stress, and on and on. Limit yourself to no more than one drink per day to avoid this stress cycle.
Exercise: Exercise boosts energy and releases feel-good hormones called endorphins. Furthermore, it’s an excellent way to release a build-up of stress energy that has nowhere to go. Commit to a daily exercise program and make it a non-negotiable part of your self-care routine. This is one of the best ways to prevent stress and feel great.
Laugh: Laughter truly is the best medicine. Like exercise, it triggers the release of health-enhancing endorphins. It has been shown to elevate mood and reduce stress. Incorporating laughter into your life will prevent stress and fill your life with joy. For more on this topic, see Stress is No Laughing Matter.
Socialize: As humans, we are built to bond; it’s our natural instinct. Research has shown that when women are under stress, their brains release a hormone called oxytocin, which encourages them to bond and experience a response the researchers named “tend and befriend.” Furthermore, researchers have found that friendship provides stress relief, boosts the immune system, helps to slow aging, prolong life, prevent depression, and speed recovery. So, make time for your friends—not only will you have fun, you’ll be preventing stress.
Prevention Happens Every Day
The best way to prevent stress is to make stress management a daily habit, rather than a reaction once stress has reached epic proportions. So, incorporate these tips into your lifestyle and make them positive self-care habits to keep stress at bayAY.
This fact sheet was made possible by a grant from the Avon Foundation.
Last Updated: 2009

Breast Cancer: Coping With Your Changing Feelings

I discovered this helpful information from a Tweet by CancerCare. Susan

http://www.cancercare.org/reading_room/fact_sheets/fs_breast_coping.php

Having breast cancer affects you in many different ways. For example, treatments may change the way you look and how you feel about yourself and your body. The demands of treatment may also affect your personal relationships or make it difficult to manage your usual activities and responsibilities. Fortunately, these are challenges you do not have to face alone.
Here are some tips for coping with the difficult emotions that may come up with breast cancer:
Share your feelings. Talking about your emotions might be hard, but it can comfort you and the people who care about you. When you tell someone whom you love what you’re feeling, you give that person a chance to support you. You also give your relationship with that person a chance to grow.
Be specific. When reaching out to others, be specific about the kind of support you need. Saying something like, “It would be helpful if you could shop for groceries this week,” or “Can you please drive me to my next appointment?” gives people a clear way to help. This approach cuts down on frustration and reassures your family and friends that they are being helpful.
Take steps to look and feel your best. Many women feel uncomfortable with their appearance after having surgery or chemotherapy. If you had breast surgery or are experiencing hair loss and changes in your physical appearance, learn about options available, such as breast prostheses and wigs. Give yourself time to adjust to changes, and try different solutions until you find what makes you feel most comfortable.
Let yourself feel loved and cared for. After a lumpectomy or mastectomy, a woman may find that regular activities, such as dressing, undressing, bathing, or being intimate with her partner or spouse, give rise to complex emotions. Some women feel so different that they stop taking care of their emotional and physical needs. For example, a woman may distance herself emotionally from her partner. You can make other choices, such as choosing to remain close with your partner or spouse. Everyone deserves to feel loved and cared for.
Talk to your spouse or partner about the physical closeness you need. Share how you feel about your body, and talk about what you think or worry that your partner is feeling. Whatever your needs are - whether you feel a need for physical affection, or if you are not yet interested in being physically intimate - let your partner know. Your partner is most likely waiting for your signal to know what to do, how to act, and what you need.
Discuss your concerns with your doctor or nurse. If you feel you have lost the desire to be physically intimate, bring it up with your doctor or nurse. These health care professionals can help you understand physical changes that may be causing these feelings. They can also suggest ways to increase your interest in physical intimacy and make appropriate referrals if needed.
Get help for lymphedema. Lymphedema is a painful swelling, usually in an arm or leg, which happens when the body’s lymphatic fluid fails to circulate properly and builds up in the soft tissue instead. There are several ways to manage lymphedema. Your doctor or nurse can give you tips to prevent and reduce the swelling.
Learn more about breast cancer. Having accurate information helps you to make the choices that are right for you. Turn to trustworthy sources for reliable information about breast cancer. The National Cancer Information Service (1 800 4 CANCER) is an excellent source of medical information. So are CancerCare’s Telephone Education Workshops and publications, which provide the latest cancer information straight from top experts.
Seek support. Joining a support group gives you a chance to talk about your feelings and learn from other women going through similar situations. CancerCare’s support groups are led by professional oncology social workers and available in person, online, and over the telephone. We also offer individual counseling. Speaking one on one with an oncology social worker can help you develop strategies for coping with some of the more complex emotions and concerns you may be facing.
CancerCare Can Help
CancerCare's professional oncology social workers can help you cope with the challenges raised by a cancer diagnosis. We provide:
• Individual Counseling
• Support Groups
• Education
• Financial Assistance
• Referrals to Other Resources
All our services are completely free of charge. To learn more, call us at1 800 813 HOPE (4673) or visitwww.cancercare.org.
Need help with the cost of cancer treatment?
Financial assistance for chemotherapy co payments is available for some breast cancer patients through the CancerCareCo Payment Assistance Foundation. To find out if you are eligible, visitwww.cancarecarecopay.org or call 1 866 55 COP

This fact sheet was made possible by a grant from the Avon Foundation.

Last Updated: 2009

Susan's Chemotherapy Shake

We met with a client in the store today and she was having a tough time during chemotherapy and I felt it was time to re-introduce my Chemotherapy Shake. Years ago, when I was a home care nurse, I developed a milkshake I call the "Susan's Chemotherapy Shake". I created this shake when my patients complained of not being able to eat great amounts of food while undergoing chemotherapy. In those days the anti-nausea drugs were not as good and many suffered with nausea. However, this shake was used throughout the entire hospital system with great success.


Today with nausea this shake is still effective and soothing for chemotherapy patients. 

• 1 can Ensure (your choice of flavor)
• 1 scoop ice cream or frozen yogurt (your choice of flavor but keep it simple. No nuts, candies or added ingredients).
• 4-5 ice cubes
• 1 raw egg
• 1/2 banana
• Flavoring of your choice such as a chocolate syrup or vanilla, etc.
• Put all ingredients in the blender and blend until it becomes frothy. Pour and serve immediately into a 6 oz. juice glass. Put the container in the refrigerator and continue to serve as the patient requests throughout the day. Do not store for longer than one day.

The shake has a crunch, slushy texture and will be cool and soothing. The ingredients will not be thick and will be easy to swallow and digest. This shake is filled with vitamins, minerals protein and calories. Note: show this recipe to your doctor prior for his/her approval in your situation.

Ford Warriors in Pink Join CBS Television Network Campaign

(PRNewsChannel) / October 07, 2010 / DEARBORN, Mich. / Ford Warriors in Pink welcomes back a fierce ally in the war against breast cancer with a public awareness campaign from CBS Television Network (NYSE:CBS). For the second consecutive year, CBS has partnered with Ford Warriors in Pink for a breast cancer awareness campaign on the CBS Television Network featuring stars from some of the network’s hottest shows. The campaign is focused on encouraging Warriors across the country to join the fight against breast cancer by exercising preventative measures such as eating a healthy diet, implementing an exercise routine, conducting self breast exams and purchasing Warriors in Pink gear atwww.fordcares.com, which provides 100 percent of net proceeds to Susan G. Komen for the Cure all year long.


Read More:

http://www.prnewschannel.com/absolutenm/templates/?z=4&a=3132

Bring a Friend

We see so many newly diagnosed women dealing with the shock of the news from their doctor and frightened of the future. It is so much easier to bring a friend, husband or relative to help navigate these early stages understanding the process they will be experiencing and learning how to come to grips with their diagnosis. Take control, research and put an action plan together.  Kris Carr, Crazy Sexy Life, has a wonderful perspective in her "10 Crazy Sexy Cancer Tips". It's worth a watch. We help our clients design and action plan and help them feel more comfortable about their new needs and that they are not alone.

http://news.cancerconnect.com/video-center/

Great Tips from Kris Carr Author of Crazy Sexy Cancer

http://news.cancerconnect.com/video-center/

Kris has a wonderful perspective and can help women newly diagnosed with cancer begin to put a plan together.  Susan

Hold On - Don't Label Me "Cancer Patient"

Yesterday, there was a great article written about nutrional support during treatment with chemotherapy. There were some great suggestions as to what to serve and make for those of us who at any time during treatment can experience a queasy stomach. The recipe featured was a grilled cheese sandwhich with brie cheese. Sounds yummy and theortically can slide down easily. However, I must admit while reading this informative article the reference was to “cancer patient”, the cancer patient can do this or can do that ,…when you are cooking for a cancer patient. And I thought….hey , hold it, I don’t want to be known nor labeled as a cancer patient. I AM MORE THAN CANCER. Yes, I experienced the diagnosis, went through treatment, had a mastectomy, but then I had the opportunity to resume a somewhat normal routine. Life is never normal again, but cancer is just a small part of my picture. There is life after chemo, yes hair grows back, skin returns to normal….I just have new needs.  I am still a Mom, a wife, a nurse, a daughter, a business owner etc. why does the system continue to call us cancer  patients. Why don’t they call us “patients living with cancer”. Don’t categorize me, don’t put me in the pigeon hole that this diagnosis brings. I know what is at stake and I am worth the dignity to refer to me as Susan, a woman who experienced treatment for cancer, not Susan  a cancer patient. Is there anyone out there listening, what do you think?  http://www.usatoday.com/printedition/life/20101006/cancerfood06_st.art.htm