Cancer isn’t pretty. Besides generally feeling unwell, the hair loss, body composition changes, aches and pains, and hormonal fluctuations are not exactly sexy. Having cancer (or loving someone who does) can certainly challenge intimate relationships. It’s important for cancer warriors to know this isn’t unusual and there are plenty of ways to maintain healthy relationships with their partners ❤
Some cancer- or treatment-related challenges that may affect someone’s sexual function, sexuality, or intimacy with their partner can include:
Chemo side effects including fatigue, nausea/vomiting, weight loss/gain, or infertility concerns (etc, etc, etc….)
Post-surgical or post-radiation considerations like:
pain or restrictions from scar tissue or irradiated tissues (especially with cancer of the reproductive organs)
decreased sensation around the nipples after mastectomy
urinary incontinence or erectile dysfunction post-prostatectomy
New medications that reduce desire or arousal
Hormonal changes resulting in low libido, vaginal dryness, or painful sex
Body image concerns including attractiveness to self or partner
Depression, anxiety, or PTSD surrounding a cancer diagnosis and treatment
There are many ways that pelvic floor physical therapists (PFPTs) can help support both men and women during and after cancer in this realm. PFPTs can treat the physical changes that come with cancer including post-surgical rehab or prescribe general strength/aerobic training. We can treat incontinence after surgery or radiation. We can recommend sexual positions or devices to reduce or eliminate pain with sex. And sometimes, we help our patients find new ways to connect with their partners when they’re not ready to be sexually intimate yet.
Often, seeing a licensed counselor or psychologist for individual and/or couples therapy can be very helpful to maintain or restore intimacy. Remember, cancer is not pretty, and there is no shame in asking for help! If you’re having concerns or challenges in your relationship, please reach out to me to see if pelvic floor PT or a referral to a mental health professional might be right for you.
Aloha ❤
*This blog is part 3 of Pink October’s Pelvic Floor Series, a way to raise awareness of pelvic floor problems during cancer treatment and discuss sex & intimacy after a cancer diagnosis.
Just wanted to give a quick update (for those of you who aren’t so interested in my pelvic floor posts)! I finished my 10th TC treatment today – my 14th chemo overall! Last week my white counts were so good I didn’t have to do any Zarxio injections, but this week my neutrophils were < 1.0 (which is normally the cutoff point to delay chemo until counts are more stable).
My wonderful oncologist called me to ask what I wanted to do. Obviously, neither of us want to delay chemo when I’m this close to being DONE. So we decided to re-test my counts this morning before treatment. Thankfully, my counts came back up to 2.08 (the power of prayer is real, my friends)!
So, we went ahead with chemo and so far all is well. I have two more rounds left. Still no signs of the tumor that got me into this mess. Repeat scans are scheduled for the last week of October, and I’m manifesting PCR (pathologic complete response – aka NO MORE CANCER)! Please say a few prayers for me if you will.
Once my scans come back, I’ll decide which surgery feels right to go forward with, and I’ll likely meet with a radiation oncologist to decide if radiation is necessary dependent on the surgery I choose. A more conservative surgery (lumpectomy or partial mastectomy) will likely require radiation, but potentially if I go with a modified radical mastectomy and there is no lymph node involvement, I may be able to do less (or ideally no) radiation treatments. As usual, I’ll have to weigh the pros and cons here. Wish me luck!
The steroids are giving me some chubby cheeks, but life is good.
I will say that today I found myself reflecting on the past 4 1/2 months and realized that in all of the “getting after it,” I haven’t really given myself much credit for how intense this all has been and how much Justin and I have been through. I’m so thankful for my mom who calls everyday and my family and friends who check in and send cards and care packages. I’m so grateful for all of you, and I love you all so much! I honestly couldn’t do it without you.
Sending you all love and hope that you’re staying safe during these COVID times. Please remember to vote your little hearts out before or on November 3!
On today’s blog, I wanted to bring attention to female pelvic pain and dyspareunia (pain with intercourse) secondary to cancer treatments.
Often, when a woman has gone through adjuvant hormonal treatments, chemotherapy, abdominal/pelvic radiation, or fertility-saving drugs during active treatment, the body goes into a state of menopause or “chemopause” as it’s commonly referred to in the cancer world.
Low estrogen levels during chemopause can cause symptoms like:
Amenorrhea (loss of menstrual cycle)
Low libido
Vaginal dryness or atrophy
Hot flashes
Mood changes
Joint aches and pains
In particular, vaginal dryness or atrophy can have a huge impact on sexual health, emotional health, and relationships post-cancer. If the pelvic floor muscles are compromised by treatment, it can result in pelvic pain (like pain from overactive or tight pelvic floor muscles, pain in the tailbone, lower abdominal pain, or pain around post-surgical scars), bladder/bowel changes, or painful sex.
Thankfully, a pelvic floor physical therapist with specialized training in examination and treatment of the pelvic floor muscles can treat these conditions and are an amazing asset to oncology patients on their road to recovery. Some PT treatments for pelvic pain and dyspareunia may involve:
Pelvic floor muscle strengthening or relaxation exercises with or without biofeedback training (computer or ultrasound-based pelvic floor training technology)
Stretches for tight muscles around the abdomen, pelvis or hips
Manual therapy including general massage, pelvic floor muscle release techniques, or scar tissue mobilization
Education and lifestyle strategies surrounding posture, nutrition, bowel and bladder habits, and lubrication options during intercourse
Education in the use of vaginal dilators to reduce pain that occurs with tampon insertion, gynecological exams, or sex
Encouragement around body image and sexual health (this could include referral to a sex therapist or psychologist when appropriate)
If you’re reading this, and you feel like you could benefit from pelvic floor physical therapy during or after cancer treatment, you can find a qualified pelvic floor PT in your area here or here. Ask your doctor for a referral today!
And a quick reminder for all of us… The path to recovery from cancer involves a whole host of treatments including chemo, hormonal treatments, surgery, and radiation just to name a few. Each of these treatments can come with significant side effects or long-lasting comorbidities. Just because someone is “cured” from cancer doesn’t always mean they are living without long-term effects from treatment. Keep this in mind, and be kind!
*This blog is part 2 of Pink October’s Pelvic Floor Series, a way to raise awareness of pelvic floor problems during cancer treatment and discuss sex & intimacy after a cancer diagnosis.
Chemo and constipation. Oh, poop! As a pelvic floor physical therapist and breast cancer thriver who is currently in the home stretch of chemotherapy, I can personally testify that constipation is no joke!
Having regular bowel movements during chemo is important to help detox the body of chemotherapy medications. In doing so, other side effects of chemo can be reduced. Backed-up bowels can contribute to or worsen nausea and vomiting. Unmanaged constipation during chemo can cause painful hemorrhoids or anal fissures that can put a patient at risk of infection while immunocompromised.
So how do we treat or avoid constipation during chemo? Well, let’s start with the basics and go from there…
What is constipation?
Typically, a person should expect to have a bowel movement anywhere from three times per day to three times per week. Stools should be soft and easy to pass (like #3 or 4 on the Bristol Stool Chart below). You may have constipation if your bowel movements are irregular (several days pass between BM’s) or your stool is very firm and is painful or requires straining to pass. Sometimes, it may feel that you’re not able to empty your bowels completely as well.
Generally, constipation is related to not getting enough water or fiber in your diet. It can also be from not getting enough exercise or from changing your routine when you travel. Unfortunately for some people going through cancer treatment, certain chemotherapy medications can cause gastroparesis (slow or paused digestion of food), which can lead to constipation.
How can you relieve constipation?
*Drink warm liquids (water, tea, coffee) first thing in the morning to kick start digestion and bowel movements, and be sure to drink plenty of water throughout the day (aim to drink half your body weight in ounces of water).
*Exercise! Take a short 10-15 minute walk or try these gentle stretches to stimulate the bowels.
*Try supplements and medications if the above fail. Ask your doctor about magnesium supplements, fiber/psyllium supplements (like Benefiber or Metamucil), stool softeners, or laxatives that might be helpful.
Remember: When it comes to constipation – consistency is key! Don’t scale back on your bowel routine because things begin to lighten up. During chemotherapy, you’ve got to stay on top of things to stay comfortable. If you need help getting a routine that works well for you, ask your doctor about a referral to a pelvic floor physical therapist in your area!
*This blog is part 1 of Pink October’s Pelvic Floor Series, a way to raise awareness of pelvic floor problems during cancer treatment and discuss sex & intimacy after a cancer diagnosis.
Today is October 1, and there are so many things to celebrate this month! Before I get carried away – I want to remind you all that the first of the month is a great time to schedule or do your preventative screenings including your breast self-exam! Performance of routine self-exams help to identify cancerous tumors in earlier stages and can save your life! Go ahead and #FeelItOnTheFirst, and if you haven’t yet, schedule your annual mammogram!
Fun fact: 40% of all breast cancers are discovered by a self-exam!1
October has always been one of my favorite months for many reasons, but as a pelvic floor PT, I am thrilled that I get to celebrate National Physical Therapy Month and Breast Cancer Awareness month in one shot! I consider myself an “educator” by nature, and I always look forward to sharing information with my family and friends about the benefits of physical therapy, especially for our breast cancer thrivers and survivors.
I have several posts lined up for the next few weeks regarding breast cancer surgery, rehabilitation, and complications as well as some common pelvic floor concerns during breast cancer treatment. I look forward to sharing how a physical therapist can play an important role for our oncology patients as I experience my first Breast Cancer Awareness Month as someone living through breast cancer.
I also wanted to bring some awareness to something I hadn’t really given any thought to before I was diagnosed with breast cancer. It’s no secret that every October, things turn pink all over the place. I’m talking pink products in stores, pink foods, pink cleats in the NFL…you catch the drift. Companies all over the place are eager to jump on board with Breast Cancer Awareness Month, and yet, not all of these companies have the best intentions in mind.
In fact, many companies profit tremendously by slapping a pink label on their product and saying that a certain amount of proceeds go to breast cancer research. We call this “pinkwashing,” and as it turns out, many companies are capitalizing on this terrible disease and only donate a small portion of their sales (or none at all) to support breast cancer research or patients.
Unfortunate as it is, I ask that if you do want to support those who are or who will be affected by breast cancer (remember 1 in 8 women will be diagnosed with breast cancer in their lifetime), please do your research on which companies provide support to breast cancer research or directly to breast cancer patients before you buy that pink label.
Let’s turn Awareness into Action! Here are a few of my favorite breast cancer organizations to support:
Breast Cancer Research Foundation – your donation goes to sponsor research grants in many areas related to breast cancer. BCRF is recognized by Charity Watch as a top-rated cancer fundraising organization.
TNBC Foundation – your donation will go to improving research and quality of life and education for those living with Triple Negative Breast Cancer. I personally have benefited tremendously from the community associated with the TNBC Foundation and the educational events this foundation hosts!
METAvivor – your donation will go to improving research for those living with stage IV metastatic breast cancer.
Compassion that Compels – if you’re looking to donate to a smaller organization that provides direct support to cancer thrivers – this is a great one! Your donation will go to providing emotional support, chemo care packages, and prayer to women with breast cancer. I loved receiving a Compassion Bag from this lovely organization!
I hope you are as excited about the possibilities in October as I am! I am also on track to complete chemotherapy at the end of the month (actually, I completed #13/16 TODAY) so it’s going to be a party for sure! Take care of yourselves and I look forward to sharing a TON of good info with you this month!
Well, another week or so has passed! I had my 12th (8th taxol) treatment last Thursday and that means I’m 3/4 of the way through chemo. I am getting ahead of myself a little bit with the countdown and keep finding myself saying things like “only 3 left after this week,” but who can blame me?
By the time I’m done with chemo at the end of October, I’ll have been in treatment for a full 5 months. Everything goes fast and slow at the same time. I’m going a little bit stir crazy working from home, working out at home, getting most of my social interaction from home (thanks, FaceTime & Zoom) as I know most of you are, too. I’m thankful we’re starting to re-open beaches, trails and business this week so I’ll have some more opportunity to get out of my dang apartment! Island fever is a real thing, and I’m really looking forward to travelling again when my health and the COVID situation is more stable.
For the past few weeks I’ve been having some rib pain on my left side. My physical therapist brain feels that it’s postural from sitting so much, but my cancer patient brain tells me to be more cautious as it could be one of several other things including bone pain from my zarxio injections, a rib fracture (although I didn’t specifically injure my ribs, all the weekly steroids and injections do put me at risk for lower bone density), or, in absolute worst case scenario, a metastasis to my ribs. My oncology APRN and I agreed to monitor it and if pain becomes worse we’ll do a new scan. It’s getting better with stretching and doing more standing or lying flat so I think all is going to be okay.
FYI – “cancer pain” (pain from a tumor or metastasis) typically follows a unique pattern. Often, pain is worst at night or will wake you up in the middle of the night (for some people, it wakes them at the same time every night). Cancer pain is not resolved with changing your position or stretching typically. Over time, cancer pain usually becomes consistent or unrelenting. Anyone with active cancer or a history of cancer should be aware of pain anywhere in their body and consult their doctor as soon as possible if the pain follows any of these patterns. You can see my other post here about cancer warning signs for other symptoms that might accompany pain.
Always something to be grateful for!
Also, in the past few weeks I’ve been diving a little deeper into the Native Hawaiian practice of Ho’oponopono which translates to “to make right twice (with self & others).” I stumbled upon this after doing a tapping meditation based on Louise Hay’s work. Louise believed that cancer can be related to a deep resentment held in the body and she suggests healing your relationships with others as part of a cancer journey.
Ho’oponopono is the ancient Hawaiian way of resolving conflict and issues within a family but also applies to government or individual relationships. It is the process of forgiveness and making right relationships that have gone wrong. The process of Ho’oponopono can be done with a mediator who is the go-between for the two individuals or parties, but it can also be done individually with mindfulness and meditation on the relationship.
As part of my tapping and meditation, I’ve been using the common Ho’oponopono meditation which is as follows:
I’m sorry. Please forgive me. Thank you. I love you.
I envision the person with whom my relationship requires healing as I’m meditating. This process has been very freeing and beautiful to me. I urge you to try it and to read this article and this article to learn more if you’re interested. Having cancer has put me on a journey to learn more about myself and I think Ho’oponopono is one of the most healing practices I’ve learned so far.
On a fun note, my hair is slowly starting to grow back in, although it’s only baby hairs. At the same time, my eyebrows and lashes are pretty much gone now. I’m looking forward to all of that renewal post-chemo, too! Hope you all are having a great week! I’m looking forward to posting a lot more PT and breast cancer content in October as it’s both National Physical Therapy Month and Breast Cancer Awareness Month so STAY TUNED!!
Just wanted to leave a quick update today – I completed my 7th paclitaxel/carboplatin infusion yesterday which is my 11th cycle of chemo overall. I can now officially count down on 1 hand the number of infusions I have left. My white counts continue to be iffy and were a bit low this week so two more GCSF injections it is! Fortunately, with reduction of the paclitaxel dose and adding milk thistle supplements, my liver counts are improving so I’m thankful for that!
Otherwise, all is well. Trying to get enough sleep and exercise to keep my immune system as strong as possible. I probably should write a whole post on sleep at some point here…stay tuned! Also, our governor finally announced that he’ll be lifting the transpacific travel quarantine beginning October 15, so that means my family can finally come down to visit without the hassle of having to quarantine for 2 weeks! Looking forward to seeing my mama ❤
Justin and I watched The Social Dilemma on Netflix last week. I highly recommend it and would love to discuss it with anyone who has thoughts on the good and bad effects of social media on the people in our society. It’s an important ethical discussion and may make you realize why there is so much division in our nation right now. Let me know what you think!
For those of you still exercising at home, here’s a link to a beginner/intermediate Pilates class that I taught last week for my sister. Justin bought me the cute rainbow tapestry in the background so I was inspired to create a routine around rainbows! Enjoy!
Hope all is well and everyone is staying healthy! Please continue to wear a mask to protect your kupuna (elderly) and those with health conditions that put them at high risk. We’re not out of the woods with COVID-19 yet so please be considerate of those around you!
When the last thing you expect is to be diagnosed with breast cancer at age 30 (or under 40, honestly), your desire to have (or not have) future children becomes very clear suddenly. I may have been the person who was in no rush to have kiddos, but I took it pretty hard knowing I was about to start chemotherapy that would significantly affect my ability to reproduce, possibly even making it impossible to conceive naturally.
In all the rush of my initial diagnosis, I wasn’t able to write about options to preserve fertility during chemotherapy. Honestly, it was some of the most emotional decision-making I had to do at the time, so maybe I put it off because it was all very overwhelming! Ultimately, I made two important decisions in order to help save my fertility, which I’ll share below with a few other important concepts regarding fertility preservation.
Chemotherapy & Its Effect on the Ovaries
First, you may wonder how exactly chemotherapy affects your ovaries. Chemo medications are designed to target and kill rapidly dividing cancer cells. Unfortunately, those meds can’t differentiate between rapidly dividing cancer cells and rapidly dividing normal cells in the skin, digestive tract, and reproductive organs. Just as you’d expect to see some side effects like skin/nail changes or mouth sores, we expect to see some attack on the ovaries as they also have a known cycle of cell turnover (a.k.a. ovulation). Thus, if you’ve never had children, and your cancer is stable enough to delay treatment for a few weeks to a month, your doctor should recommend all of the fertility-preservation options they have available. If they don’t offer, you better ask!
Egg Preservation Prior to Active Treatment
I was referred to a fertility specialist/reproductive endocrinologist who was excellent. I had the option to extract eggs (unfertilized) or embryos (fertilized) which would be frozen by a process called vitrification until I need them at a later date. I chose to freeze eggs as research now shows no major difference in later IVF success rates whether an egg or embryo is used, per my physician.
The whole process is timed with the menstrual cycle, so specific hormones are injected during the follicular phase (when the ovarian follicles that store the eggs begin to grow and mature) beginning on day 2 or 3 of menstruation. The fertility specialists monitor follicle growth and count every few days with a pelvic ultrasound and bloodwork. As the follicles mature, indicating ovulation to be close, a different medication is given to delay ovulation until the mature eggs can be retrieved.
The retrieval process is done under light anesthesia in the fertility office. A needle is directed into each ovary through the back of the vaginal vault. Suction is used to retrieve the mature follicles, and after inspection of all eggs to determine which are viable, the eggs can be fast frozen (“vitrified”) and stored in an egg bank until needed. Voila! Now, I have a back-up option post-cancer if I’m unable to conceive naturally! Thank goodness for modern medicine.
Throughout all of that, the worst side effects I had were some moderate bloating and cramping after the egg retrieval. I was also given a separate hormone during the follicle-stimulating phase that helped to avoid an estrogen spike so my mood remained stable throughout (I’m sure my husband appreciated that I wasn’t a hormonal monster through it all). Despite having to delay chemo about 4 weeks to complete this process (remember, they like to time it with your natural cycle), I have no regrets on completing this first for peace of mind alone.
The Cost of Fertility Preservation
Whoever my future kids are, I hope they know I reallllllyyyy want them, because fertility options are not cheap! Most insurances do not cover egg/embryo preservation if you do not have a diagnosis of “infertility” even if you get cancer that you never wanted which might render you infertile… (I’ll refrain from saying any more). The egg retrieval process alone usually costs somewhere around $10k which doesn’t include the annual storage fee for the eggs (mine is about $700 per year).
Fortunately, there is a great option for cancer thrivers through the Livestrong Foundation. My fertility specialist had me begin paperwork to apply for their grant which covers about 1/3 of the total cost if you qualify (most cancer patients do unless your insurance covers). Ask your fertility doc if this is an option for you!
Only a Pelvic PT would have their very own pelvis model at home! #SaveTheOvaries
Options to Preserve Ovarian Function during Chemo
Besides the pre-treatment egg retrieval, my medical oncologist also recommended that I go on a gonadotropin-releasing hormone (GnRH) agonist called Zoladex during chemo. This is a monthly injection that essentially halts ovarian function by blocking GnRH (a hormone released from the hypothalamus in the brain that triggers the release of follicle-stimulating and leutinizing hormones which act directly on the ovaries). The cancer community “lovingly” refers to this state of no periods as “chemopause” because it is essentially a medically-induced menopause complete with joint aches and hot flashes. I have been lucky that my side effects have been mild, and I’m very thankful to give my reproductive system this brief pause while I kick cancer’s ass.
After treatment, once I get the ok from docs, I’ll still be able to try to conceive naturally. The chances of conceiving naturally are lower for those of us who’ve gone through chemo or radiation, but it’s definitely possible! If I need a little help, then I’ve got a few tiny frozen eggs lined up for further fertility treatments down the line.
It’s Okay to Be Concerned about Your Fertility
I’m thankful that my OB/GYN and oncology team were very supportive about fertility preservation prior to starting active treatment. For many women, hearing your plans for a family will likely have to change after cancer is devastating. I didn’t expect to be so emotional about this whole process, to be honest. I’ve always wanted kids some day, but I wasn’t a person who constantly planned my life around it. Even still, early into my diagnosis, I found myself mourning the loss of my potential fertility more than the fact that I could die from cancer. I don’t believe it does anyone any good to stop planning for the future and let cancer have all the control, so be sure to tell your doctors how important saving your reproductive health is to you!
My heart goes out to anyone reading this and going through the same decision-making process. My heart goes out to those of you reading this who are struggling to conceive even without a cancer diagnosis. I’m so thankful to have so many options to consider and know that, in the right time, children will be a part of my journey, too. For those of you just starting out on your cancer and fertility journey, be sure to ask your doctors what the best options are for you!
Happy Thursday, everyone! Chemo day has rolled around again, BUT today is another celebration! I am halfway through my paclitaxel/carboplatin treatments which means there are only SIX total chemos left for me. Six weeks seems so manageable after already having made it through 14 weeks and 10 treatments so far, and I am feeling some relief and lightness today that I haven’t felt for a while now.
The longer treatment goes on, the lower my energy levels go, so I’m really working hard to motivate myself to continue to cook healthy meals and exercise at least 3 days per week. I am still teaching Pilates on Zoom weekly on Wednesdays (reach out to me if you’d like to join us!), and I try to walk down to the closest lab to get my blood drawn every Tuesday.
My white count is still barely hanging in there after each treatment, so I continue to need 2 Zarxio injections to boost them back up again each week after chemo. I’ve been having them done in the oncology office, but I just found out I can do them myself at home which I am sooo stoked about…it’s the little things, my friends. Seeing as how I had to do many self-injections prior to my egg retrieval in June, this should be no sweat and will save me two trips each week. [P.S. more on that egg retrieval process coming soon!]
I’m still eating primarily vegan, but because my red blood cell counts have been low, I’ve started drinking some bone broth and eating a few eggs here and there to get more iron and collagen to build up my connective tissues and improve the oxygen-carrying capacity of my blood. We also like to cook in our cast iron pan which gives us a bit more iron as well. I personally don’t like to take iron supplements because I basically puke it back up, and ain’t nobody got time for that during IV chemo!
I am going to acupuncture weekly now, and I feel like this is my most successful tool during chemo. Each week my acupuncturist works on parasympathetic nervous system stimulation (rest and digest), liver support, lymphatic drainage, and peripheral neuropathy symptoms. Occasionally, I will leave chemo with tingling in my toes and once in my thumb and forefinger (yikes!), but each time I leave acupuncture it’s completely gone. How amazing is that?!
As I near the end of my chemotherapy, I’ll repeat my scans including ultrasound of both breasts and a breast MRI. I likely won’t repeat a CT scan or bone scan as there were no areas of concern prior to starting treatment. I will also consult with my breast surgeon and radiation oncologist after that to make a plan for the rest of my treatment. I definitely won’t be out of the woods completely with chemo out of the way, but I’m looking forward to the next steps.
Celebrating our 2nd anniversary at home (COVID-style!) – Love this man!
Having triple negative breast cancer is a bigger burden in the breast cancer world. There are no targeted hormonal treatments that doctors can use for long-term management or prevention of recurrence like they can use hormone-receptor or HER2 positive cancers. This means that I need to treat my tumor as aggressively as possible now to achieve the gold star — “no evidence of disease” — so I have less chances of recurrence in the future.
I am an eternal optimist as always (especially knowing that my tumor has significantly reduced in size based on my own diligent breast-exams), but it’s hard some days not to be fearful of what the future could bring. Having cancer has been my greatest lesson in patience and living in the present. It’s easy to become overwhelmed with daily stresses, but it’s honestly just not worth it. None of us can know what each day might bring, so look for the good in everyone and everything. Ok…I’ll get off my soap box now!
In other news, Justin & I celebrated our 2nd anniversary last week with a nice homemade dinner and music on our lanai (that’s a patio for you mainland folks). We re-watched our wedding video (check it out below) and went through some old photos together. The last two years have really been so eventful and wonderful for both of us individually and as a couple and I’m looking forward to a longgggg life of adventures with my guy.
Side note: We should’ve been in Yosemite and Sonoma last week, but seeing the photos with all that smoke from the forest fires really drove down my FOMO (“fear of missing out” in case ya didn’t know!). Please say extra prayers for those firefighters and the people displaced from their homes all along the West coast.
It was the best day marrying my best friend! Video credit: Eterna Films (Bozeman, MT)
Our COVID stay-at-home order also got extended for 2 additional weeks so….I’ll be home if you need me! I have loved receiving calls, texts/messages, cards and gifts from many of you – I truly feel so grateful and loved. I hope all of you are doing well and staying healthy!
Hello! I hope everyone had an excellent Labor Day weekend!
I wanted to make good on my promise to write about intermittent fasting as I hope it’s something that will benefit at least a few of you out there! For the past 5-6 years, I’ve included some type of intermittent fasting (IF) in my routine. I can honestly say that I notice a huge difference in my energy levels and metabolism compared to periods when I don’t intentionally include IF in my regimen.
In the past few years, fasting has become rather trendy. However, IF has quite a bit of research behind it, which pulls it out of that “fad diet” category (not to mention many religious groups have practiced fasting over long periods for centuries and it’s working for them). IF changes the body’s metabolic processes on a cellular level and therefore has important effects for both the body and brain – cool!
Here’s how IF works:
Normally, when the body needs energy, it uses glucose first as a rapid energy source. Once the available glucose has been used up, the body begins to break down fat to fuel our metabolism. Protein is the last to be broken down and is usually not utilized unless the body is under extreme conditions (i.e. starvation).
During a period of fasting/caloric restriction, the body is able to use up it’s glucose stores and begins to break down fat for energy. We can use fat from any part of the body that has excess fat stores like subcutaneous fat (a.k.a. “that stubborn belly fat”), visceral fat (fat that builds up around your abdominal organs), and intramuscular fat.
By significantly reducing calorie intake during IF, our body is able to use the spare energy to boost its processes of detoxification in the liver and kidneys. Waste removal from our cells also increases, and our body as a whole is able to operate more efficiently.
Optimized cell functioning and cellular repair (this is called “autophagy” which literally means “self-eating” – eating the bad stuff, anyway)
Decreased insulin resistance = lower risk of type 2 diabetes mellitus
Reduced oxidative stress and inflammation in the body
Increased fat loss while maintaining lean body mass
Improved brain function and neuroprotective effects
Types of intermittent fasting include:
Weekly fasting (5:2)
Limit calorie intake to 500-600 calories for 2 days out of the week.
Daily fasting (16:8)
Eat all of your normal daily calories within an 8-10 hour window and fast (0 calories) for the other 14-16 hours. 16:8 is the most common, but for females and those with difficulty regulating blood sugar, a 14-hour fast can be more ideal.
24-hour fast
Only 0-calorie liquids allowed for a 24-hour period. Can be done several days per week, but best to alternate fasting days with healthy eating days.
With all of that being said, IF is appropriate for most people. Be sure to consult your doctor, registered dietitian, or physical therapist before trying intermittent fasting. It is important to eat an adequate amount of calories in a balanced diet for all of your meals. It’s also extremely important to maintain proper hydration (water & electrolytes), especially with longer fasts.
I have continued to do 14:10 fasting during my chemotherapy, most days of the week. There is some research that IF can reduce chemo side effects2 and I continue to feel very strongly about making sure my insulin/blood sugar regulation is under control to prevent this tumor from taking advantage of any opportunity to grow! I am very aware of my overall calorie intake as my body needs plenty of nutrients to stay strong during treatment. This is NOT a time for me (or any cancer thriver) to be in a calorie deficit!
Please feel free to leave questions about IF in the comments section below! Stay tuned for more updates on my personal journey later this week as I complete taxol/carbo #6!
Bri D. PT. 