Facing breast cancer treatment is a courageous journey that requires resilience, patience, and self-care. While treatments like chemotherapy, radiation, and surgery focus on combating the cancer, taking steps to support your overall health and well-being can make the process more manageable. Staying healthy during treatment isn’t about pushing yourself hard but about choosing small, nurturing actions to help you feel more like yourself. Here are some gentle, uplifting tips to support your health and wellness during this time.
1. Set Small, Achievable Goals
During treatment, there may be days when you feel strong and others when your energy is low. Setting small, realistic goals for each day can help you feel a sense of accomplishment without adding pressure. This might mean aiming for a 10-minute stretch in the morning, preparing a healthy snack, or simply spending time with loved ones. Each small victory can boost your morale and provide a little extra positivity in your day.
Start by creating a list of gentle goals that support your physical, mental, or emotional well-being. Remember, these are not “to-dos” but little acts of kindness for yourself. Over time, these small steps will help create a sense of routine and control, which can be incredibly empowering.
2. Get Moving, but Go Easy
Exercise is beneficial for both body and mind, but during breast cancer treatment, it’s essential to listen to your body and keep movement gentle and comfortable.
Low-impact activities like walking, light stretching, and yoga can help ease tension, reduce fatigue, and lift your spirits. If you’re new to exercise or not sure where to begin, try to incorporate small bursts of activity into your daily routine—like walking around your home or standing up for a few minutes every hour. These small movements can make a difference in how you feel.
Some cancer centers even offer specialized exercise programs designed for people undergoing treatment. Look into local resources or online videos that focus on gentle, adaptive exercises to ensure your comfort and safety.
3. Keep Stress in Check with Relaxation Techniques
Facing cancer can be an emotional rollercoaster, so finding ways to manage stress is vital. Practicing relaxation techniques like deep breathing, meditation, or visualization can help create moments of calm. Guided meditation apps and soothing music can also provide a break from anxiety and are easy to incorporate into your day, even if just for a few minutes.
Visualization can be particularly helpful, as you can imagine a place that brings you peace or envision positive healing energy. Regular relaxation practices can support your emotional well-being, allowing you to feel more grounded and balanced during your treatment journey.
4. Embrace Nutrient-Dense Comfort Foods
Eating well during treatment is about finding foods that are both nutritious and comforting. Treatments can sometimes affect your appetite or make certain foods unappealing, so listen to your body’s needs. Consider focusing on nutrient-dense, easy-to-digest foods like soups, smoothies, and soft-cooked vegetables that don’t require much effort to prepare or eat.
Soups made from vegetables, lean proteins, and whole grains can be gentle on the stomach and nourishing. Smoothies are also a great way to incorporate fruits, vegetables, and protein without a full meal. You might even experiment with mild seasonings or herbs that make foods more appealing without being overpowering.
5. Lean on Your Support System
Your loved ones are here to support you, so don’t hesitate to reach out. Accepting help can make a big difference in your comfort and ease. Whether it’s a friend offering to run errands, a family member making a meal, or someone just listening to you, letting others support you can bring a great sense of relief.
Connecting with support groups, whether online or in person, can also be a source of comfort and strength. Being around others who understand your experience can help you feel less alone and give you new insights and encouragement from people who have been in your shoes.
6. Prioritize Sleep and Rest
Sleep is one of the best ways to help your body heal. However, treatment side effects or stress can sometimes interfere with restful sleep. Try setting up a peaceful nighttime routine to ease into rest. This might involve dimming the lights, listening to calming sounds, or drinking a warm, caffeine-free tea. Gentle practices like reading, journaling, or stretching can also signal to your body that it’s time to wind down.
If you’re struggling with sleep, speak to your healthcare team—they may have suggestions or resources to help. Remember, even short naps during the day can help you regain energy if nighttime sleep is elusive.
7. Keep Track of How You’re Feeling
A journal or a wellness tracker can help you keep an eye on your progress, both physically and emotionally. You can jot down how you’re feeling, note any symptoms or side effects, and track what activities make you feel best. This information can be helpful to share with your healthcare team, allowing them to support you more effectively.
In addition to tracking symptoms, recording positive moments or things you’re grateful for can be uplifting. Even small joys—a sunny day, a delicious meal, or a comforting conversation—can serve as reminders of hope and resilience during treatment.
Dr. Pragati Singhal
