Writing and Health

Words are powerful. They entertain, inform, and persuade. Whether written or spoken, words communicate. Something.

Writing is a way to self-reflect, express my beliefs, and share my voice with others. Tara Parker-Pope wrote an article in The New York Times titled Writing Your Way to Happiness. One path to happiness is through writing a personal story.

The goal is to create an “optimistic cycle that reinforces itself.” She explains that although our inner voice is choosing the words as we write, we can go back and edit our story. For example, I may choose to write a story about a session with my trainer, or planting morning glory seeds, or being kept awake by a thunderstorm. Rewriting it can bring about behavioral changes, improve happiness, and lead to better health.

Bringing about behavioral changes, improving happiness, and working toward better health are all important to me as someone trying to live well with cancer. I’ve written quite a bit about the progress I’ve made with my trainer. Through the rewriting process, I discovered how negative self-talk hinders me in my training sessions and then I made some changes. Maybe I’ll write a story about morning glories and understand why they make me so happy. Writing about sleepless nights during bad weather may motivate me to sleep in my basement where I can’t hear anything which in turn makes me feel a lot better the next day.

Stories lead us to better understand ourselves.

For anyone interested in journaling specifically about health, consider the following prompts:

  • What changes do I want to make in my behavior? Why do I want these changes? What is it I am hoping to gain? What is my plan? How can I take the first step?
  • What things make me happy from the inside out?
  • What small goals do I have that can lead to better health?

Or write a story about morning glories or something you think is entirely irrelevant to your health. After it’s written, you can look for possible connections that you didn’t see at first.

Timothy Wilson has researched writing as a way to change core narratives successfully and calls the process “story-editing.” His background is in social psychology and focuses on self-knowledge and behavior. I recommend one of his books, Redirect: Changing the Stories We Live By, for further reading if interested. He sees writing as a pathway to bring about change. A writer writes for about twenty minutes a night for three to four nights, and each night goes back to edit the narrative. The outcome is that a more honest narrative is written through reflection on consecutive nights.

It’s an enlightening process.

Try it out: Think of a recent situation where you felt some anger.

Anger is a wonderful feeling to use for this exercise because you have automatic conflict.

On the first night, just write a very brief account to get the bare bones of the event written. It’s nothing fancy. Focus on your feelings another night and how to convey those through descriptions or specific actions. Add dialogue another night. Or just see where the writing takes you each night. You really don’t need a plan if you don’t want one. Just write.

Sometimes I wind up with an entirely different piece of writing than when I started.

I see writing your way to happiness as much more of a “revisioning” of a core narrative than editing, especially where endings are concerned. Revising involves bigger changes. Some parts stay, some go. Ideas are expanded. You try things out and see if they work. In Wilson’s book, one of his exercises is called “The Best Possible Selves.” He asks a writer to imagine his or her life twenty years from now and write about how everything has gone as well as it possibly could. Details about how the events of things happened are to be included, as well as meaning, hope, and purpose. Again, writing for twenty minutes a night for three to four nights is part of the directions. It gives your subconscious time to ruminate and work through whatever needs more thought so you can make more progress the following night. I think this is the same reason you are asked to write in the evening.

The part about including details about how future events happened is important. Being specific helps you form a picture in your mind of what you want. It makes a picture with words. Adding meaning, hope, and purpose also makes your vision super clear. Clarity in meaning and purpose makes what you want more probable.

I can tell you in my version I am completely healthy, retired, and enjoying every day doing the things I love. Writing sets a powerful intention more than thoughts or spoken words. It involves being really clear on what you want and organizing your words in the best possible way to express your specific intentions. I found that reading what I wrote out loud to someone after I completed the exercise also very revealing because my soul really responded to the core beliefs that I hold the dearest about my future as I put it all out there to the universe. Writing your way to happiness is one positive affirmation after another.

Writing something down tells your brain that your ideas, thoughts, and goals are important.

Writing engages us with our thoughts and helps us process emotions. It makes those thoughts concrete. It prepares those thoughts for becoming actions. Writing really serves as a blueprint or map for all that unchartered emotional and mental territory. Regular journal writing about feelings or uncomfortable events can help lower anxiety and help a person sleep better.

In the world of living well with cancer, I have both read and written. I am still learning how to write what I know and believe about cancer.

This is how I break down words about cancer:

  • Medical journals/scientific articles on cancer findings/advancements. I’ve avoided reading many of these articles and journals as they aren’t written for patients. Once it was suggested I read one per month, but I found them confusing. Or upsetting. Or not applicable.
  • Test results also can be confusing (or upsetting, or have unclear applications), however, these are much more important to understand because they affect the patient intimately.
  • A personal health journal to document the factual side of a cancer diagnosis. Surgeries, treatments, radiation, medications, side effects, tests, appointments, and schedules fall into this category.
  • Diaries/journal writing from survivors, thrivers, lifers, however a person best identifies. There are narratives filled with tips. Some write about living with cancer. Some write about beating cancer. Some write about dying from cancer.
  • Fictional stories where characters have cancer. They read differently than biographical accounts but contain many of the same sentiments of life and/or death. Some hit the mark – others do not.
  • Advocacy writing that argues for better research and treatments for later stage cancer patients. In my opinion, the world needs more of this kind of writing. People focus on the wrong drivers of “awareness” or accuse women and men of being “negative” if they write about the hard, scary, and ugly parts of cancer. Change will come through advocacy. Current widespread attitudes need to be challenged.
  • Celebrities sharing their “I never let cancer get the best of me” stories. How courageous . . . and . . . inspiring? I think it’s just ducky if they never experienced one moment of fear, doubt, or anger. If you can’t tell, I don’t believe them. I would be more impressed if they used their platform in the public eye (that is much more far-reaching than mine) to put a mark on metastatic breast cancer that can’t be ignored or dismissed. It makes me sad. I feel like they don’t understand. Maybe they can wear pink and that will make it all better.
  • Private writing reflecting on some of the questions above or your own.
  • A few write blogs. 😉

Am I missing any?

Writing forces a person to process a pesky thought that has been floating about unrecognized or undefined. Once on paper (or the computer), it lets you see what you were thinking or feeling. If it isn’t quite right, you revise until your inner voice has spoken.

I end this post how I began it: Words are powerful. They entertain, inform, and persuade. Whether written or spoken, words communicate. Something.

Defining Success

“She’s done it all.”

I heard this comment a while back referring to a TV personality. She has written songs and books. She’s written a movie, starred in it, and directed one. She’s co-hosted two morning TV shows. She had a lasting marriage, is a mother, and seems to be loved by many friends. I don’t know her, yet I get the feeling she returns that love back to friends and strangers.

She is talented. I like her.

You may even correctly guess this person’s identity. I’m purposely not going to name her because that really isn’t the point. It could be many people. Those in the public eye often achieve a level of success and celebrity because they are so visible in the public eye. Opportunities and connections come to them like bees to honey. Opportunities and connections are wonderful, as are bees and honey. Nothing is wrong with any of those things.

What I want to write about is success.

How is success defined?

Does success mean doing it all?

It certainly can.

But I haven’t done most of the things this woman has done and I am still successful.

I have family and friends who love me and I love them back.

I established myself in a career I loved where I was respected and made a difference. I feel that overall I was liked and had a good reputation. I worked hard over many years to earn that respect and reputation.

I have traveled extensively including all 50 states and 26 countries.

I have a beautiful home.

I have interests that allow me to grow while still feeling whole.

I see beauty in people and places.

I even have a few books and songs. Unpublished for now. I’d love to see that change with the books. The world may be better off without the songs. Lucky ones have heard these.

Each individual has his or her own definition of success. For a long time, the most familiar model for success meant money and power in the business world. Success was measured with a dollar sign. You were more admired if you held immense power. Popularity was an important indicator of success. You knew you had made it in the world if everyone knew your name. It mattered who you knew and how well connected you were. Success was defined by money and possessions.

Of course, life isn’t this way for most people. I suppose the above description does match a definition of success for a few. The fictitious George Bailey in It’s A Wonderful Life beautifully demonstrates how someone who doesn’t fit the above description still embodies success. He’s even the richest man in town because he has qualities that matter more than money or power.

Success to me means being loved and feeling happy. I have both of those.

Success means being healthy. I would love not to have cancer. But I do. I am thankful for the health I do have. I can’t feel defeated or unsuccessful when I always try. Some things are out of my hands.

Health means a lot. Life changes when a person has lost their health, mobility, or independence due to an injury or illness. I now live with one of those pre-existing conditions. I’m on Medicare. I receive disability. I can’t take long trips like I once did because of a revolving door of medical appointments. When I do travel someplace, I pack a traveling pharmacy. I try to keep up but need to do less sometimes. A lot has changed. Many health dominoes have toppled over much earlier for me than I thought they would if they toppled at all. The thing with dominoes is that when one domino falls, others do, too. I took my relatively good health before cancer for granted. When a person has good health, they do have everything. I still have a lot, but life is different.

Feeling happy and healthy are the two forces that guide any feelings of success I have.

I am not “doing it all.” Having/Doing it all means different things to different people. It’s all relative to an individual. If I don’t have what someone else has does it mean I am lacking, or vice versa if the situation is reversed? My goals are to be as happy and as healthy as I can be. I still want to get up in the morning with the intention to somehow be helpful if possible and to live joyfully. I want to go to sleep at night with the satisfaction that I succeeded.

Take a moment and think of a time when you felt successful. What had you done? How did you feel?

I’ll give a few examples that may trigger some ideas.

One of my extracurricular activities in high school was forensics. I was a storyteller. Although I never came in first at a meet, I did place well enough to earn a trophy once. The trophy wasn’t all that important. I felt successful in retelling a story so well that I painted a picture with only my words and captured my audience. I also felt extremely successful that I never passed out during a telling. I had a wide range of standards to define success in those days.

I also am privileged to present a small scholarship to a graduating high school student who plans to major in education. It isn’t much, but it’s important for me to be able to give back. I feel successful that I can support someone’s dream in a small way. Still feeling connected to the educational community also makes me feel successful.

Reaching goals enable a person to feel successful. When I finish a hike or a bike ride I feel successful because I have completed something from start to finish. When I’m able to lift more weight or meet a new benchmark in my training sessions I feel successful because I know I have made progress. Goals can be small to still feel successful. I know someone who had a brief stay in the hospital and needed to move around more even though it was painful to walk far. She told me one of the nurses saw her making a slow lap around the halls on the floor. Afterward, the nurse came into her room and made three boxes on the whiteboard where general notes were written about diet, meds, and other plans. She checked off one box for one lap and told my friend she needed to do two more that day. My friend confided in me she really didn’t want to because walking hurt and she was so slow. But those empty boxes stared at her waiting to be crossed off. The boxes were such small things, but very motivating. She did what she had to do. She simply crossed them off without walking to make it look like she had done the work. No, she didn’t, but I wouldn’t have put it past her. She did two more laps, each one faster than the last. She was very pleased with herself. I was proud of her.

No money, fame, or power were in any of these examples. Success truly came from a place of happiness, being able to help, and being healthy enough to get something done.

As long as I can find a way to feel happy, helpful, and healthy, I will be successful.

I would love to hear your ideas and thoughts on how you define success.

Pelican Lessons

Sanoviv Medical Institute is situated on the Baja Peninsula in Rosarito, Mexico. It’s built on a cliff looking out at the Pacific Ocean. Every day seems sunny. A lulling symphony of rolling and crashing waves repeats itself over and over. It’s a small hospital that specializes in functional medicine and both integrative and alternative treatments. Many guests visit for a health retreat. A smaller group of guests are patients with more serious health conditions. Research there focuses on how immunity can be supported at the cellular level in fighting disease and optimizing one’s best health. The physical, mind, and spirit are all important components of a healthy individual.

I left Wisconsin for Sanoviv almost as soon as my school year ended in 2016. My goals included strengthening my immunity, detoxing my body, and learning more successful ways to deal with stress. I was open to hearing what they recommended in terms of treating cancer. My oncologist at home was curious and doubted anything would interfere with my current protocol. I wouldn’t be missing any treatments at home by going. Neuropathy had taken a toll on my poor feet. I was also suffering from painful hand-foot syndrome. Of particular interest to me were the options for treating disease from a cellular level after disease had already happened. I signed up for a three-week cancer support program. If nothing else, I was off to Mexico in an idyllic setting and getting away from my life at home. It was even better if my health improved.

There are many moments from that trip etched away both in my memories and in a book that exists in a forever state of revision. I met people from as far away as Nigeria, Australia, and China, and as close to home as Chicago. My days were scheduled from 6 AM to about 7 PM. Some of it was not pleasant, but many parts of it were filled with beauty, purpose, and deep lessons. What I want to share briefly are my memories of the pelicans.

Pelicans flew along the coastline daily. I had never held any affection for these birds. I thought them big, ugly, and dirty looking. If a bird could be fishy, pelicans were fishy as well. My opinion transformed at Sanoviv watching these strong and graceful birds. I admired how they would pass by in single file while floating on an air current. It was like each bird was connected to another with an invisible string. They reminded me of bikers drafting behind a lead bike so as to block the wind and use less energy, an idea which bikers got from birds no less. At other times the pelicans arranged themselves in groups of four like in fighter jet formation. Wings tucked in for increased speed, yet they still managed to stay in unison with each other. These birds had an unspoken quiet beauty no matter how I saw them.

I had a very special pelican sighting on my last full day. I was sitting up in a special care area receiving IVs, looking out at the ocean in a bit of a daze, lost in thought. Far out on the hazy horizon, I saw a somewhat shapeless form. I wondered if they were pelicans, but they were too far away. Whatever it was resembled the v-shaped way a child draws birds flying in pictures. As the shapeless form drew closer, it moved off to the left and changed shaped, now reminding me more of a swarm of bees. From where I sat, I temporarily lost sight of the changing shape and figured that was the end of it.

But it was not. The shape was a small group of about four or five pelicans who were just hugging the coastline. Soon enough, they came back into view and flew by my window in a single file in one long, continuous silent flow. It was as if the pelicans were saying goodbye and purposely saluting me with their waving wings. It was a beautiful and peaceful moment that I will never forget.

Here is one of those perfect times where everything fits together magically. In the animal spirit world, pelicans symbolize regeneration and resourcefulness. I was at Sanoviv to heal and re-energize. The pelican population had dwindled in the past but presently has bounced back. Pelicans also represent resilience and determination. My spirit is filled with this same resilience and determination. My mindset is of one determined path just like the single line of the pelicans’ flight. A greater force was absolutely at work in bringing pelicans to me day after day after day. Signs are always there. I don’t believe it’s all a coincidence.

I didn’t get all the answers I wanted at Sanoviv. I arrived home feeling healthier than I had in a long time. My energy was better, my cholesterol was lower, and I felt happy. New scans were scheduled at home. These showed that returning to a more traditional form of chemotherapy was in my best interests. I would have had the same results if my scans had been scheduled before I went to Mexico. It’s interesting that one of the things I’m currently receiving today is what they suggested as my best option almost three years ago. The drug was not being used in the U.S. in exactly the same capacity as in Mexico, so I got a big fat NO from my oncologist at home. It was an FDA thing. Now it’s FDA approved.

I quickly made decisions and turned my life upside-down once more. Nothing was how I wanted it. Very little seemed the same. Life looks very different to me now. I have been resourceful, resilient, and determined, just like the pelican. Where everything isn’t perfect, I am still here. I am finding a way.

Lessons of resourcefulness, resilience, and determination are important for all of us. We all have stories where life hasn’t turned out as we planned. Many events are outside our control. We almost always think we have more control over events than we actually do. How we respond when life becomes hard is important. There is always a choice to respond positively or negatively. We all have opportunities to adapt, regroup, and come back to either try again or go in a new direction. We rest and give it another go, approaching challenges from new angles and perspectives. We all have more grit, strength, and determination than we think we do.

We are an awful lot like pelicans.

Many times we glide with grace.

Other times we need to be in fighter jet formation.

 

Consider responding:

  • When have you needed to depend on resourcefulness, resilience, and determination?

Exercise is the New Sugar

Sixty is the new forty. Eighty is the new sixty. Cocktails infused with mushrooms are said to be all the rage. Small weekend trips may replace bigger vacations. I’ve heard iTunes is out. Everywhere I turn, I seem to hear about a new trend or way of thinking.

Here is one of my own: Exercise is the new sugar.

This may not be new knowledge for many, but it is for me. I have said before that I have sweet teeth instead of just one sweet tooth. I will always love sugar. I am trying to love it less these days. I would love it if I could crave exercise like I crave desserts. It works for a while and then my love affair with sugar returns. All I can do is to keep trying. This week I felt more successful in eliminating some of the refined sugar in my world.

Every day is an opportunity for a fresh start.

Exercise feeds us better than sugar for many reasons.

Exercise and Cognitive Benefits

Exercise can give you the same effects that sugar does in terms of a quick energy boost, only with exercise the effects are long-lasting and healthy. For example, exercise improves cognitive functioning. A person’s focus is sharper due to boosted energy caused by higher endorphin levels. Exercise also improves memory. Sugar does the opposite by increasing glucose levels that slow cognitive functioning. Have you ever noticed that your brain works better after exercise and the opposite is true with too much sugar?

Exercise and Endorphin Levels

There’s more about to say about those endorphin levels. Exercise increases endorphin levels. I’ve heard that your body craves exercise and movement. When your body moves a lot, it releases chemicals like endorphins, dopamine, and serotonin as a reward for your efforts. The result is you feel fantastic and have loads of energy. Sugar makes you feel good for a few moments but has addictive qualities that keep you craving it without any positive rewards. It’s a vicious cycle of falling levels of blood sugar that you need to literally keep feeding more sugar because your body feels lousy if it doesn’t get its sugar fix. In the long run (or even just a solid walk), exercise will make a person feel happier.

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A good solid walk can boost endorphin levels.

Exercise Combats Depression and Anxiety

Reduced depression and anxiety is another benefit of regular exercise. Both high-intensity aerobic exercise and low-intensity exercise like yoga have been found to reduce depression and anxiety.

Sugar also affects mood, but much differently than exercise. It has been correlated to higher levels of tension, depression, and anxiety. Personally, it’s so much easier to reach for cookies when I’m upset or sad than to go for a walk or work out. The cookie is instant gratification. I feel comforted for a few minutes. Working out takes longer for feeling better to kick in, but I feel like I’ve accomplished something good for myself when I’m done and feel more positive.

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Yoga can reduce depression and anxiety.

Exercise Lowers Disease Risk

Exercise decreases the risk of heart disease, diabetes, obesity, and certain types of cancers. It increases your chances of living longer. Of course it does! Sugar is associated with higher risks of health problems and diseases. There are many studies proving or denying sugar’s role in cancer formation or sugar fueling cancer. One seemingly reputable study seems to disprove another that seems as equally reputable. I’m not going to change anyone’s mind on what you already believe. I will, however, provide links to two sources where I often find research I tend to trust. Check out these articles at WebMD and the Mayo Clinic on sugar and cancer.

Is there a link? My opinion is a firm maybe. For me, I believe I’d be healthier if I consumed less sugar.

So Many Benefits

Exercise does a body good. It increases energy levels. Exercise is good for muscle and bones. Weight lifting is especially good for muscles and bones. It’s a must do as people age and lose muscle mass. As early as age 30, a person can lose 5% of muscle mass every ten years. Muscle atrophy happens fast for cancer patients because of decreased levels or lack of physical activity. It takes time to rebuild lost muscle mass.

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Focus more on proper form than how much the weight weighs. Proper form helps you stay safe and healthy.

Exercise can help with weight loss. Maintaining a healthy body weight is important at any age. Unfortunately, metabolism slows as a person ages, and regular exercise helps in those efforts to keep movement and activity a priority. Someone with cancer doesn’t need to do much to gain or lose weight. I’ve both put on weight and lost weight while maintaining the same exercise routine throughout many different cancer treatments. It’s been very frustrating to gain weight when I continued to work out, but I had the peace of mind that I was doing what I could to stay strong whatever number stared up at me from the bathroom scale. Exercise will change the way your body looks on the outside and the inside. Illness is harder to take hold in a healthy inner environment.

Sugar is good for making fat, fat, fat. Your liver makes and stores glucose depending on your body needs. Excess sugars that don’t get converted become fat. Too much refined sugar and high fructose corn syrup can attribute to liver disease. High fructose corn syrup is an unnatural sweetener made from cornstarch and found as the main ingredient in many sweet treats and foods. Foods high in sugar attribute to weight gain. That’s nothing new. I find that if I take the time the read the ingredient label listed on some of the sweets I crave before eating them that I get disgusted and can walk away. It’s a good hack.

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All image credits today are from pexels.com.

Here is where I am: If sixty truly is the new forty, my chronological age suggests I should feel like I’m thirty. Newsflash – I don’t. I feel much older than I actually am due to what my body has endured. Cocktails with mushrooms are out for me because I cut out alcohol years before diagnosis. Alcohol ages a person. I also was just getting the hang of iTunes. I hope I can figure out whatever is next. I like the idea of weekend trips. I’m all in for those.

Exercise needs to be my new sugar.

Someone please remind me I believe this the next time I start to go a little crazy and feed my sugar cravings.

Three Rules to Get Biking Again

One sunny day in early April, I decided it was time to pump up the tires on my bike and take it out for a test run. Truth be told, it was just as much of a test run for me, too.

Every year I wonder how I’m going to fare with many of my sportier endeavors. Will I still be able to hike? Can I bike? Am I slower? How far can I go? What kind of energy level will I have? Will I be able to maintain it? Lots of questions bombard my mind, and I can’t answer any of them until I get out there and see what happens. I visualize doing all my physical goals effortlessly and flawlessly. Visualizing success is a healthy practice. It can frustrate me when I don’t visualize the small steps to reach my goal, but I’m getting better, slowly.

Last summer biking was tougher for me. Little changes in incline bothered me and I fatigued too quickly from the extra exertion. If I rode too far, the final stretch was interrupted with lots of rest stops. It always happened in the second half of the ride. I ended rides thoroughly exhausted feeling like an old crump. The strength and cardio work I had done in other activities didn’t transfer over to biking. Last summer was hard.

Each year it feels like I’m starting over.

I held one rule heading into this spring’s inaugural ride: Easy Does It.

I biked close to home and biked around the neighborhood. Any hills were neither steep nor long. I was ready for home after only fifteen minutes. My goal was thirty minutes, so I kept pedaling, thinking of flat routes that wouldn’t challenge me. I kept talking to myself, repeating my rule to take it easy. There was no need to push. I’ve had a tendency to push myself hard. Pushing too hard is what caused some of the hardness and disappointments last summer in the biking and hiking departments. On the other hand, sometimes I’ve had to push hard to be heard, to assert myself at school, or to travel places. No one else was going to do the work for me, nor should they.

Here on my bike, I didn’t have to go fast. Easy does it. Take my time. Remember to breathe. Coasting offered welcomed breaks to reset and normalize my breathing.

A couple other rules took shape on my test ride.

Rule #2: Enjoy It.

On that particular day, I was just out to get my bearings. I needed to do some self-assessment. I enjoy a good pace if I can handle it, but I bike more for recreation. I am not interested in doing a Tour de France. If the ride became too hard and I wasn’t having any fun, I was less likely to do it again. I do hobbies I enjoy, not those I despise.

There are plenty of parts of my life (medical parts) that I do not enjoy. I am very intentional about my choices with the rest of it. Having fun is part of my well-being.

I love biking on Wisconsin’s bike trails. There are some beautiful routes that pass alongside farms, woods, and prairies. My favorite provides a perfect mixture of sun and shade.

Rule #3: Practice Makes Perfect.

The more I practice, the better I get. It was a small sign of encouragement that stayed up as a permanent poster in my classroom for years. I will build on each small success and every ride. Greatness takes time. Professional athletes train for years to make hard work look effortless and flawless. I forget this often when so many of my attempts are filled with concerted effort and countless flaws. Failing is tough. Failing teaches us how to be better and stronger. Failing is valued practice, and practice makes perfect.

Here’s the thing – I don’t need perfection. For my purposes, I’ll define perfect as being fit enough to do the long bike rides I want with confidence and strength. It means I will enjoy the ride and relish in greatness when I get it. Repetition and practice bring me what I need for happiness, not perfection.

Maybe the saying about practice needs to shift from making something perfect to bringing happiness.

These three rules got me biking again. They will work for me when I go out on my next several rides. I hope they can help anyone who is ready to embark on a new physical activity. Maybe it doesn’t even need to be anything physical. Any new activity would work. Easy does it. Slow down and don’t go too fast or push too hard. You’ll get where you’re going. Things have a way of working out. It’s okay to take your time and get something right.

Life is meant to be enjoyed. I don’t believe we are here to be unhappy or to suffer. I want to take every opportunity for happiness that comes my way. I will seek out happiness. Some parts of life come easily. Hopefully, many things are easy. There undoubtedly will be a few flops ranging from tiny to colossal, but mine have taught me needed lessons. I keep practicing. Life is a mixture of enjoyment and practice.

I finished my ride and reached my thirty-minute goal. My body felt more than ready to be done. I worked hard, but I could still walk, talk, and otherwise function normally. All good signs I didn’t overdo. I have learned (through failure) that it’s good to stop physical activity before it stops me. My energy level was so good I even tackled a couple of tasks outdoors before heading inside.

My test run was very successful. My bike worked fine and so did I. Going on that ride made me feel empowered. There was a strong sense of accomplishment that left me feeling refreshed and energized. I had control of something in my life. I had forgotten how good I (eventually) feel after a bike ride. My heart felt stronger and each breath was fuller and deeper. I felt more confident to handle other challenges.

I still need to figure out how to handle some fatigue issues. My anxiety button gets pushed too quickly when pedaling becomes hard. Then anxiety pushes my panic button. Hopefully, my “Easy Does It” reminder will kick in at these times and keep panic far away.

Time has passed and now it’s June. I can bike from home to do a couple short bike trails. My next step is to put the rack on my car so I can do rides that gradually lengthen. As long as they remain relatively flat my enjoyment level will stay high. I plan to enjoy many beautiful rides that make me feel fit and healthy throughout the long summer.

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Here I am taking a break on my favorite trail in 2017.

Consider responding:

  • How do you apply Easy Does It?
  • What are some guiding rules for your life?

 

What’s at Your Core?

Everyone has core themes – themes that make you who you are. Identifying what these are as an individual is a huge part in understanding your identity. Core themes become part of a healing plan because when you know who you are, you know your strengths. Leaning into your strengths can lead to faster healing.

We should always align what we do with our core beliefs. It’s part of being well and being happy. We all need to live our truths and core values.

I hadn’t thought much about my themes other than I was a teacher, a friend, a daughter, and that kindness was really important to me until I was diagnosed in 2012. With a lot more time on my hands to ponder my purpose, I could really expand on themes for my life. Then I could see how well these matched with my core beliefs. If there was a natural flow, then I knew that I was headed in the right direction. If something felt forced or there was resistance, something was out of line and either didn’t belong or needed a bigger adjustment.

Here are my core themes that I am reaffirming and reminding myself of as I live with cancer:

I am important.

My needs are important and need to be put first. I don’t come last. Yes, helping others is part of my purpose, but I need to make myself a priority. It feels really good when I snuggle in a blanket and sit by the fire with a book. I enjoy putting something else aside so I can go for a nature walk. Taking a break to drink a cool glass of refreshing green juice tastes heavenly. I have rediscovered the joys of reading and writing. I have gifts to share through teaching, writing, and journaling. My work is valuable.

I also need to choose activities and people who are calming, supportive, and fun. I am too important to put myself in harmful, negative, and stressful environments. There is no need to apologize or explain. No drama for me. I lived as a compromiser for too long to avoid arguments. Honestly, I thought it was easier that way. The problem was that the compromises, or all out giving in, was not calming, supportive to me, or enjoyable. It isn’t selfish to put yourself first. It’s self-care.

My life still has great purpose. When I taught, I made a difference day-by-day, child-by-child. Now, I approach new endeavors with that same driven ambition I had with teaching, but also with more balance since my schedule is highly flexible. What I have to say is important to share.

I am strong.

Another core theme is that I am strong and immensely powerful. No, I am not overly physically strong, but I’m getting stronger. I could never climb the rope in gym class or do a decent pull-up. Those are claims to fame that still elude me. But I have enough inner strength to match a hundred rope climbs and thousands of pull-ups. That’s right, thousands. I had the power to get a classroom singing to original lyrics and choreographed movements about respect for an assembly, AND I was able to get them to think it was cool because it was cool. I have the power to advocate for my best health and make it the best it can be.

I will exercise and eat well to feel better and give my body what I need to be healthy. Health doesn’t happen with just one or the other. Eventually, poor eating choices catch up with a person even if he or she is fit. Great eating choices don’t do a lot if someone never moves or exercises. There also is an emotional payout to exercising and eating well. I get my thirty-minute minimum every day.

I’ve had to dig my heels in a lot more over the past seven years, particularly in terms of what I will accept in terms of how I’m treated. As examples, I was not happy with past phone conversations and what I considered bullying from a long-term disability company that did everything in its power but help me. I spoke up, but it’s a long story and a subject for another post. I’ve also called the patient relations department a few times where I receive treatment over the repeated delays and long waits patients have in receiving treatments because of financial decisions rather than decisions focused on patient care. Here again, it’s a subject for another post. The take away is I’ve become strong enough to speak up for myself when my needs aren’t being met or someone has been rude.

I connect with nature.

I need nature. I love healing green spaces with lots of trees. I absorb the energy. Two summers ago on a short vacation, I observed this first hand. I had traveled with my sister to Door County on Wisconsin’s peninsula. I usually am ready sooner than she is in the morning. I would get a little droopy and sluggish waiting for her before we started our day. My energy level completely changed by simply driving through one of the state parks as a detour connecting one town to the next. The woods provided a combination of nature, peace, energy, healing, and spirit for me all in one. My mood shifted for the better.

I experience the same feeling wash over me whenever I drive into the UW- Arboretum. My mind unwinds as I meander along the paths. It’s the green, all the trees, and being in a place where any humans I meet are there for the same thing as me.

Peace and kindness are recurring themes.

I am all about peace and kindness. In 2013, I finally started a peace journal, made up of Bible passages, ideas from other religions on peace, poetry lines, famous quotes, songs, and anything about peace that resonated with me. When I quiet the house and everything around me, everything narrows down to particular words and thoughts. Then everything opens up big time. It’s pure meditation and oxytocin in action. My spirit soars and I feel like I leave or that I’m lost in the moment. Maybe I’m actually more present than ever. I believe a lot of people pray for peace, which is more important now than ever in today’s world. I read a distinction someone made not too long ago that if people prayed, meditated, or just thought (whatever you want to call it) to feel peace rather than for peace, it would be possible to achieve lasting peace between people in the world. We need to feel it within first and push it outward.

I am a teacher and a learner.

A core theme as a teacher and learner has been central to my life. I loved elementary school. I did well. Reading and immersing myself in a world of story couldn’t be beat. From as long as I can remember, I always loved learning and sharing what I learned. Whether a student or teacher, school was a place where I felt safe, successful, and supported. It’s what I wanted to give my students. Teaching always just fit who I was. I can’t explain it any other way. Sometimes I entertain thoughts of returning to school for courses in writing, history, archaeology, and literature just for fun. For now, I enjoy exploring what interests me on my own.

It is no coincidence that in work with my fitness coach I am focused on a lot of work to strengthen my physical core. I know what is at the center of my personal core. I have rock-solid personal core themes and know who I am. In this sense, I am very well aligned.

Happiness involves living in accordance with your core themes. What you identify at your core should be those things that bring you happiness, enjoyment, and peace. Associated words for these feelings may be energetic, hopeful, valued, proud, loving, joyful, and thankful. You may reconsider your actions if you associate feelings of guilt, boredom, frustration, anxiety, helplessness, discouragement, and anger with them. It seems obvious, yet many people stick with actions or beliefs that go against their core out of habit and because making a change is hard work. Make little changes. In a few months time, a small shift has happened where you feel more like you.

We all deserve to be our best.

Consider responding:

  • What’s at your core?
  • Where/when do you feel most like YOU?

Exercise and Nutrition

A quote from the 2014 documentary Fed Up concisely sums up how diet and exercise must be thought of as partners in health: “You can’t diet your way out of a sedentary lifestyle. You can’t exercise your way out of a bad diet.”

It seems likely that someone who watches what they eat probably also has an active lifestyle. Eating right and moving around just helps you feel better and fuels your fun. Raw or steamed broccoli is better than a bag of chemical chips. Taking a walk around the pond is better than sitting on my duff watching TV or even, ahem, blogging.

Exercise

I am not athletic. Attempts at running were always short-lived and caused me minor injury in the past. But I love to walk outdoors. Going to the UW-Arboretum or Pheasant Branch Conservancy takes care of my heart, lets me decompress, and promotes creativity. Once I build up a little endurance, I also enjoy biking. Gardening, yard work, mowing the lawn, shoveling snow, and anything functional in the line of caring for my home all count and provide that undeniable feeling of self-satisfaction.

Moving needs to become second nature. My Fitbit has helped me monitor how much I move (or don’t move) on a daily basis. Before that, I wrote down how many miles I walked in a journal. It’s important to find a way to be accountable. A while back I read that making goals wasn’t enough, but a person needed to take goals a step further and make plans. Wanting to walk more is all very nice. Scheduling to walk in the arboretum helps turn the very nice into a reality. Saying I’m going to bike more means nothing if I don’t make sure my bike is ready to go and I make the effort to do it.

Hiking is one of my favorite activities. Hiking gets me out in nature with fresh air, blue sky, and lots of trees. Getting lost in my thoughts and really giving myself time to think away from other distractions always provides me with new insight. There is something amazing that happens in my brain when I pair physical and mental work together. My brain works better and thoughts are clearer. Physically, hiking has a long list of health benefits including improved cardio and muscular fitness, lowering risks of high blood pressure, type 2 diabetes, high cholesterol and triglycerides, and also lowering risks of cancers like colon and breast cancer. It’s a great aerobic workout. Hiking also can provide better sleep quality, reduce depression, and lower your risk of an early death. Being active in general tends to lower the risk of death. Honestly. How not surprising. Psychologically, hiking can provide feelings of relaxation and well-being. Sunshine, fresh air, trees, and feelings of accomplishment all feed into better mental health.

Exercise is important for everyone, but keeping it as part of a daily routine is one of my priorities as someone trying to live well with cancer. There definitely are times I would rather sit through a dental cleaning or a foreign film without subtitles than exercise. When I’m already feeling fatigued as a side effect from treatment, it seems crazy to purposely choose to do something that will make me feel more tired. Strangely though, this is not the case. Exercise combats fatigue. I feel tired after exercising, but it’s a different kind of tired than fatigue. I have more energy after I recover from however I’ve chosen to exercise. The energy sticks around a while. Regular exercise has also been connected to increasing survival rates for women with breast cancer. I want to stay alive, hence I exercise every day.

What about when fatigue isn’t the problem? What if it’s physical pain that’s preventing movement? I experienced this the other weekend with aggravated inflammation and muscle soreness from an injection that caused deep hurt with every step. I fought through most of that day trying to find a way to keep fun plans I had that night to go to a concert. I missed my daily workout because I couldn’t exercise through the pain. I could barely walk. I don’t think exercising when you hurt is a safe idea. Pain is a solid stop sign. The up side to my story is I was prescribed some strong medication to help make my evening of fun possible. I still hurt but there were moments I forgot. The down side is the meds made me puke profusely by the next evening. It took days before I moved well again. I’m not pushing activity and I’m definitely not taking any more of those pills. My body will let me know what I can do.

How much exercise does a person need daily? The current guidelines from the Department of Health and Human Services recommend that healthy adults get at least 150 minutes a week of moderate aerobic exercise (activity that produces a sweat). That’s a mere twenty-two minutes a day when broken down daily. Strength training is suggested at least two times a week. Click here for a short article provided by Mayo Clinic on these recommendations.

Nutrition

After getting through six months of initial chemotherapy in 2012, I needed to make changes in my diet. It’s still hard because of my love affair with sugar. Ideally, I should probably also be a vegetarian, but I love cheeseburgers too much. I try to keep these in check and enjoy them when I eat them. For me, a healthy diet consists of less meat, less processed foods, no alcohol, less sugar, more plant-based proteins, and more fish. More of a plant-based diet in general is a healthy winner. I order a steak about once a year on vacation, but even that is waning because of how I feel after eating it. I eat a lot of fish. My breakfast used to be a fairly tasty blend of five fruits and vegetables in my Nutri-bullet. What I thought was extremely healthy was also providing far too many natural sugars and unknowingly raising my A1C. Now I’ve switched to breakfasts that usually consist of eggs, half an avocado, and one fruit. The avocado cuts the natural sugar from the fruit.

One area in nutrition I’ve been more successful in is eliminating dairy. I miss milk. I love milk. However, it contains casein, a protein that promotes cancer growth in any stage. I know some who have read widely on this and disagree on whether that is true or not. My current feeling is I really don’t have much wiggle room to disagree. It is potentially more beneficial to me to avoid milk than to drink it. There is no dietary reason to consume milk produced by another animal. Calcium can come from plant-based proteins such as quinoa, brown rice, oatmeal, white beans, kale, and collard greens. With all that said, I still will enjoy ice cream now and again, maybe a little more than I should. I like string cheese. I slip every so often and have cereal with milk. It tastes awesome, but it can’t become regular diet. I grew up and live in Wisconsin, also known as The Dairy State. Clearly, there is room for improvement in cutting out more foods made with milk. Did I mention I really love ice cream?

I have also added an Omega low-speed, masticating juicer to extract all the vitamins, enzymes, and minerals in their purest and rawest form to provide the highest juice yield. Kale, spinach, celery, cucumber, and green apples make the most gorgeous green juice I’ve ever seen, and it’s also very refreshing. The color green is both a healing and energizing color. Green juice is a great way to send oxygen and needed nutrition to unhealthy cells. Unhealthy cells don’t like oxygen. Too bad, I’m very fond of oxygen. I get to choose, not the other way around.

Both exercise and nutrition need to work in tandem together to get the best results. I am a firm believer that everyone can do something. One person’s exercise or nutritional needs are different from what someone else needs. For example, most people are supposed to get what vitamins and minerals they need from eating a healthy diet and not need these in supplement form. I take a lot of supplements because treatments make it harder for my body to absorb some things. I also still feel a bit down when I look at people hitting the pavement or trails on their bike who look like they are practically flying. I have to work hard to achieve even a slow speed. It takes time for me to build any true endurance. I do the best I can.

Click here to read the 2015-2020 Dietary Guidelines provided by Mayo Clinic. I don’t agree with all the recommendations, but it does force me to justify my choices. As I mentioned in an earlier post, sometimes I feel like there is so much conflicting information on what healthy nutrition means that it’s hard not to drive myself nuts. I look for overlapping ideas from multiple sources.

I try to make the right choices for me in how I move and what I put into my body. I can’t just do one or the other to be healthy. I can’t compare my needs to anyone else’s either. Everyone has individual preferences, routines, and needs. I do learn a lot from others who share what they know when I ask for their wisdom.

My hope is that we all find a way to eat well and move well.

Consider responding:

  • What are some of your favorite healthy foods?
  • How do you enjoy moving?