The holiday season brings about specific pitfalls – and opportunities – for cancer survivors who desire to stay healthy throughout the season and beyond.
These tips for survivors and anyone else who wants a healthier holiday and less-stressful new year are courtesy of Karen Syrjala, Ph.D., co-director of the Fred Hutchinson Cancer Research Center Survivorship Program.
1. Know your holiday stress points. Do certain family members put you on edge? Do you take on too much and then find you don’t have time for it all? Ask yourself what creates pressure and stress for you, and then what options do you have for making this stress more manageable?
2. Are there holiday events or traditions you could live without? Can you gracefully decline the obligations you no longer enjoy? Do you really need to bake all those cookies?
3. Are there non-holiday events you could postpone for a week or two? If your holiday to-do list is creating extra stress, scheduling your next routine CT scan or mammogram for after the holidays may help.
4. Remember your precious people. Schedule time with those you most want to see. Setting the schedule ahead of time allows you to make time for what matters most to you. The human body and brain respond positively to time spent connecting with those we are close to; consider this special time important for your health during the holidays.
5. Keep moving. Physical activity is one thing you can do to benefit your health during the holidays and any time of year. It will make you feel good and help your body and brain function better. Exercise can even reduce your cancer-related risks.
6. Practice healthy nutrition. Know what foods help you feel your best. Focus more on giving your body what it needs, such as fruits and vegetables. Eat sweets in moderation. Make sure you also get protein, fiber and healthful fats. Eat your healthy food before going to a party so that it is easier to indulge in moderation.
7. Know how alcohol affects your health. Alcohol use has been associated with an increased risk of certain cancers. Drink in moderation (1 drink a day for women, 2 for men). At a social event, alternate between alcoholic and non-alcoholic drinks, such as sparkling water with lime, to help pace yourself and stay hydrated.
8. Relax your body and mind. When you are more relaxed you may get more done and feel better in the process. When you feel overwhelmed, take 5 minutes to breathe deeply and scan your body from head to toe:
- close your eyes and breathe in through your nose to a count of 4,
- hold your breath for a count of 2,
- breathe out through your mouth for a count of 4, and repeat.
Check your entire body for tightness, and then move your muscles to more comfortable positions.
9. Tend to your body’s needs. Take note if there are parts of your body that aren’t working well. Make a list and an appointment with your doctor for after the holidays. Talk with your doctor if you have fatigue that hasn’t improved with time, mental fog that makes it difficult to work or remember things, numbness or pain in your feet, hands or elsewhere, incontinence, or other factors that affect your quality of life. Putting a plan in place for attending to these problems can ease your mind during the holidays.
10. Have a long-term plan for your survivorship care. Schedule an appointment to go over your survivorship needs. Tap into a survivorship program for assistance with a follow-up care plan to share with your primary care provider. Set appointments now so you can focus on those important to you during the holidays.
Source: Fred Hutchinson Cancer Research Center.