Managing Cancer Fatigue: My Personal Approach

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Cancer treatment is a journey filled with challenges, and managing fatigue is one of the most persistent and debilitating aspects.

Fatigue during cancer treatment is not just feeling tired; it’s an overwhelming sense of exhaustion that can affect every aspect of life. Fatigue can be one of the first symptoms experienced after a cancer diagnosis and can persist throughout treatment.

Sharing my experience managing fatigue aims to provide insights and practical strategies for those navigating similar paths.

Cancer-related fatigue is a profound sense of tiredness that doesn’t improve with rest. Unlike regular fatigue, it can be more severe and long-lasting, often persisting for weeks or even months.

Symptoms include persistent tiredness, weakness, lack of energy, difficulty concentrating, and feeling worn out. This type of fatigue can impact both physical and mental activities, making daily tasks feel overwhelming and exhausting.

Cancer-related fatigue has multiple causes. Chemotherapy, radiation, and other treatments damage healthy cells and tissues, requiring significant energy for repair and leading to fatigue. Radiation therapy is another contributing factor, as it can also damage healthy cells and tissues, leading to increased fatigue. Side effects like anemia, nausea, pain, and sleep disturbances further exacerbate the issue. The cancer can also cause fatigue, as cancer cells produce substances that alter body processes, and the immune response releases cytokines, increasing tiredness.

Other contributing factors include emotional stress, depression, and anxiety related to the diagnosis and cancer treatments. Nutritional deficiencies, dehydration, and lack of physical activity can further compound the problem.

Anemia, a condition where the body has fewer red blood cells, can also contribute to fatigue.

It’s important to note that cancer-related fatigue can affect anyone undergoing treatment, regardless of age, type of cancer, or stage of disease. Certain side effects of cancer treatment can also worsen fatigue, making it crucial to manage these symptoms effectively.

Managing cancer-related fatigue requires a personalized and multifaceted approach. People with cancer can benefit from personalized strategies to manage fatigue effectively. Through trial and error, I developed strategies that helped me manage cancer-related fatigue, maintain energy levels, and improve my overall well-being. Here are the key methods I use to cope with fatigue during my treatment journey.

Prioritizing Rest and Sleep

Ensuring adequate rest was crucial. I aimed for at least 8-9 hours of sleep each night. Establishing a consistent bedtime routine helped improve my sleep quality. I avoided screens an hour before bed, dimmed the lights, and practiced relaxation techniques like deep breathing exercises.

Staying Hydrated and Maintaining Nutrition

Hydration and nutrition played significant roles in combating fatigue. I drank plenty of water and included hydrating foods like fruits and vegetables. Certain foods and supplements can help stimulate the production of more red blood cells, which can alleviate fatigue. Foods rich in protein and complex carbohydrates provided sustained energy. Occasionally, I used supplements like B vitamins after consulting with my healthcare team.

Managing Stress and Emotional Well-Being for Quality of Life

Relaxation techniques such as meditation and gentle yoga were beneficial. Keeping a positive outlook was challenging but crucial. I found solace in hobbies, connecting with loved ones, and staying mentally active through reading and puzzles.

Physical Activity and Exercise

Engaging in light physical activities like walking and stretching helped boost my energy levels. While exercise can boost energy levels, overexertion can increase fatigue, so it's important to find a balance. Exercise was a double-edged sword; while it provided an energy boost, it was crucial to avoid overexertion. I found a balance by listening to my body, starting with gentle activities, and gradually increasing intensity as my stamina allowed.

My structured exercise regimen included one hour of Zone 2 cardio every day, typically running on a treadmill, and twice-weekly resistance training sessions. I focused on lower body exercises with a 10kg weight and arm and shoulder training with 16lb dumbbells, keeping the intensity moderate to avoid excessive lactic acid buildup.

Tools and Resources

Several resources were invaluable in managing my fatigue and overall well-being. I used the Oura Ring to track health metrics such as sleep patterns, activity levels, and heart rate variability (HRV), which helped me adjust my activities accordingly. An infrared machine enhanced mitochondrial function, reduced inflammation, and increased melatonin production. The Apollo Wearable improved my sleep quality, aided in post-exercise recovery, and alleviated anxiety.

Regularly monitoring my blood pressure with a blood pressure monitor and measuring ketone levels with a ketone meter was essential for maintaining my health. A temperature-controlled tea kettle also helped me stay hydrated with warm beverages throughout the day.

On a normal day, I started with morning supplements and made 1000cc of green tea to drink throughout the day. Fatigue can significantly impact daily life, making it essential to establish a routine that supports energy levels. Clinical trials have studied various interventions for managing treatment-related fatigue, highlighting the effectiveness of different approaches. I consumed half a cup of kefir for gut health, followed by black coffee with MCT oil and grass-fed butter. I took olive oil with supplements at lunchtime, along with sauerkraut.

My exercise routine was in the afternoon, and I had another dose of olive oil with supplements at dinner. I concluded the day with evening supplements.

On treatment days and the day after, I fasted and adjusted my supplement intake accordingly, focusing on hydration and rest.

Weekly Routine Overview

My weekly routine is carefully structured to balance treatment and recovery while maintaining my energy levels. I begin fasting on the day I receive treatment, and the duration of the fast, depending on my weight and muscle mass, ranges from three to ten days. Fasting helps protect normal cells from the damage caused by drugs and keeps me mentally focused. I consume only water, black coffee, green tea, electrolytes, and supplements during fasting.

Exercise is another crucial component of my routine. I engage in light exercises, such as Zone 2 aerobics, which is effective without causing excessive fatigue the next day. High-intensity workouts are avoided as they can maximize fatigue. It's important to note that household chores and occupational physical activities are not substitutes for structured exercise.

In the mornings, I incorporate black coffee with MCT C8 oil and adaptogen supplements like eleuthero, Schisandra, ashwagandha, and Rhodiola to help reduce fatigue and boost my energy levels. Evenings are reserved for relaxation techniques such as using an infrared light machine, taking short walks to enjoy the sunset, and meditating with the Apollo wearable device on Calm mode several times a week. This routine helps ensure I am well-rested and prepared for each day.

Adjustments and Flexibility in Daily Life

Dealing with cancer treatment requires constant adjustments and flexibility in my daily life. Fatigue is the primary signal that tells me when to rest more. Additionally, I monitor my Heart Rate Variability (HRV) and average heart rate from the previous night using my Oura Ring app. If my HRV is too low or my average heart rate is higher than normal, I switch to rest mode and use the Apollo wearable device in Recover mode throughout the day.

I also track my ketosis level with a Keto meter, as a decrease in ketosis can indicate low energy levels, particularly after intense resistance training. On particularly challenging days, I rely on these indicators to decide when it's necessary to rest more and adjust my activities accordingly.

My diet is another area where I have made significant adjustments. Switching to a very low-carb diet has helped increase my energy levels and eliminate brain fog. I focus on eating whole, nutrient-dense foods such as vegetables, eggs, blueberries, and fish rich in Omega-3 fatty acids. Fermented foods like kefir and sauerkraut are essential for maintaining a diverse gut microbiome, which is crucial for the effectiveness of treatment and overall immunity.

Being flexible and attentive to my body's signals allows me to manage fatigue and maintain a balanced lifestyle while undergoing treatment.

Additional Tips and Insights

Recognizing my body’s signals was key to managing fatigue effectively. Learning to pace myself and not push beyond my limits was essential.

Involving family and friends provided emotional and practical support, while professional help from nutritionists and therapists offered tailored advice on diet, supplements, and stress management techniques for cancer patients.

Staying updated on new strategies for managing fatigue and maintaining open communication with my medical team helped me adapt and improve my fatigue management plan.

Conclusion: My Approach to Managing Fatigue During Cancer Treatment

Treating cancer fatigue requires a multifaceted approach, tailored to individual needs and circumstances. By finding strategies that work for you, such as prioritizing rest, maintaining proper nutrition, engaging in appropriate physical activities, and utilizing helpful tools and resources, it’s possible to navigate this challenging aspect of treatment.

Each person’s journey is unique, and it may take time to discover the most effective methods for managing fatigue.

Resilience and perseverance are essential to coping with and overcoming treatment-related fatigue. Staying informed, seeking support from loved ones and healthcare professionals, and being adaptable to changes in your condition can make a significant difference.

With determination and the right approach, you can maintain a better quality of life during cancer treatment and beyond.