Strategies for Managing Cancer-Related Fatigue and Energy Levels

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Cancer treatment can be exhausting, and managing energy levels becomes essential to navigate daily life. I decided to write about energy management during my cancer treatment to share practical strategies and insights.

Managing my energy has significantly impacted my treatment and daily life, enabling me to maintain a sense of normalcy and well-being.

People with cancer often experience a persistent sense of tiredness that doesn’t improve with rest and is distinct from regular fatigue. During treatment, I experienced constant fatigue, weakness, and a lack of energy, which differed from the usual tiredness I felt before. The fatigue was more severe and pervasive, impacting my ability to carry out daily activities.

Causes of fatigue during radiation therapy

Both the cancer treatments and the cancer itself contributed to my fatigue. Advanced cancer can lead to fatigue due to the presence of more cancer cells and the production of cytokines. Chemotherapy, radiation, and other cancer treatments damaged healthy cells and tissues along with cancer cells, requiring significant energy for the body to repair. Cancer and its treatment can affect the bone marrow, leading to changes in red blood cell production and potential anemia.

Chemotherapy and other cancer drugs often caused anemia by reducing red blood cell levels, leading to profound tiredness, while radiation therapy caused inflammation and damage in the treated areas, further draining my energy. Side effects such as nausea, pain, and sleep disturbances exacerbated the fatigue, and medications to manage these side effects sometimes added to the problem. Cancer treatments like chemotherapy and radiation can significantly contribute to fatigue by affecting energy levels and causing various side effects.

Cancer itself also directly causes fatigue. Tumors can produce substances that alter normal body processes and metabolic functions, leading to increased tiredness. The body’s immune response to cancer releases cytokines, proteins that promote inflammation and disrupt normal cellular function, causing fatigue. Cancer and its treatments can impact the immune system and contribute to fatigue. Low levels of red blood cells (anemia) can also worsen fatigue, and certain medications can affect red blood cell levels, further contributing to tiredness.

Emotional stress, anxiety, and depression related to the cancer diagnosis and treatment further compounded the fatigue. Nutritional deficiencies, dehydration, and a lack of physical activity made it even more challenging to maintain energy levels. Certain medications and treatments can make fatigue worse.

The Importance of Rest and Recovery During Cancer Treatment

Why rest is crucial

Rest is crucial for managing fatigue. I realized its importance early in my treatment when I noticed significant improvements in my well-being after prioritizing rest.

Ensuring adequate sleep and recovery time helped me maintain higher energy levels and cope better with the demands of treatment.

My Strategies for improving sleep quality

Improving my sleep environment and establishing a consistent sleep schedule were essential steps. I made my bedroom a peaceful, comfortable space and stuck to regular sleep and wake times. Relaxation techniques, such as deep breathing exercises and meditation, also helped improve my sleep quality.

Daily Energy Management Techniques

My Personal Routine for Energy Management

To conserve energy, I prioritized tasks and balanced activity with rest. Breaking tasks into smaller chunks and spreading them throughout the day helped avoid overexertion.

My structured routine included starting at 10:00 AM with morning supplements and making 1000cc of green tea. At 10:30 AM, I had half a cup of kefir, followed by black coffee with MCT oil and butter at 10:50 AM for an energy boost.

Lunch with olive oil and sauerkraut at noon provided necessary nutrients, and I scheduled exercise at 4:00 PM. Evening supplements and dinner at 7:00 PM, followed by more supplements at 11:00 PM, ensured consistent energy levels.

Incorporating short breaks and naps

Incorporating naps and short breaks was transformative. Brief rest periods, especially midday, helped recharge my energy.

I took 20-30-minute power naps between my morning routine and afternoon exercise. To make breaks more restorative, I practiced mindfulness and deep breathing exercises.

Staying hydrated with green tea and eating balanced meals with healthy fats, proteins, and vegetables provided a steady energy supply, making my breaks and naps more effective in managing fatigue.

Nutrition and Hydration for Energy Management

Dietary Adjustments

I've followed a very low-carb diet for about a year and a half, significantly increasing my energy levels and eliminating brain fog. My diet focuses on whole foods, nutrient-dense foods, mainly vegetables, eggs, blueberries, and fish rich in Omega-3, such as mackerel and salmon. Fermented foods like kefir and sauerkraut are essential for maintaining a diverse gut microbiome, which impacts the effectiveness of treatment and overall immunity.

Staying Hydrated

Staying hydrated was equally important. I drank plenty of water and green tea throughout the day. My routine included making 1000cc of green tea every morning, which I sipped on, especially after meals, to help decrease glutamine. I watched for signs of dehydration, such as dry mouth and dark urine, to ensure I maintained proper hydration levels. This consistent hydration and a balanced diet were crucial for managing my energy during treatment.

Exercise and Physical Activity

Exercise played a crucial role in managing my fatigue. It helped boost my energy levels, improved my mood, and maintained my physical strength. Engaging in regular physical activity also enhanced my overall well-being and reduced the negative impacts of prolonged inactivity.

Types of Exercise

I found low-intensity and moderate exercises most beneficial during my treatment. These included walking, stretching, and light resistance training. My exercise protocol included one hour of Zone 2 cardio every day, typically running at home on a treadmill.

This type of cardio was low-intensity and helped improve my cardiovascular health without overtaxing my body.

Starting and Maintaining a Gentle Exercise Routine

Starting slow and gradually increasing intensity allowed me to maintain a consistent exercise routine. Initially, I focused on simple activities like walking and stretching. As my stamina improved, I incorporated more structured exercises.

Twice a week, I added resistance training to maintain muscle mass. One day was dedicated to lower body exercises, such as squats with a 10kg (~22lb) weight, and another day focused on arm and shoulder training with 16lb dumbbells. I typically performed 15-20 repetitions per set, doing 3-5 sets.

Balancing Exercise with Rest

Recognizing my limits and avoiding overexertion was crucial. I tailored my exercise routine to match my individual energy levels. On days when I felt more fatigued, I reduced the intensity or duration of my workouts.

Listening to my body helped me balance activity with necessary rest, preventing burnout and ensuring that exercise remained a beneficial part of my daily routine. Health care teams focus on treating cancer fatigue by relieving related conditions and choosing treatments based on symptoms.

Mental and Emotional Strategies

Managing Stress and Anxiety

Reducing stress and anxiety was essential for maintaining my energy. Techniques like mindfulness, meditation, and deep breathing helped calm my mind. Maintaining a positive mindset also positively impacted my energy levels.

Staying Connected and Seeking Support

Social connections were vital. Staying connected with friends and family provided emotional support and helped me manage my energy better. I also sought support from others, including support groups and professional counselors, which greatly benefited me.

Tools and Resources for Treating Cancer Fatigue

Practical tools for monitoring and managing energy levels

I used various tools to track and manage my energy, including apps, journals, and wearable devices. These tools provided insights into my energy patterns and helped me adjust my activities accordingly.

The Oura Ring was particularly valuable, offering precise biometrics like sleep data (REM, deep sleep, resting heart rates, HRV), activity data, and readiness scores. This information helped me understand my body's needs and plan my day more effectively. The Apollo Wearable also played a crucial role, helping me sleep better, recover from exercise, and relax from anxiety through its calming vibrations.

In addition to these wearables, I used an infrared machine to enhance mitochondrial function, reduce inflammation, and increase melatonin production, which supported my overall energy management. Regularly monitoring my blood pressure with a blood pressure monitor was essential due to the risk of treatment-related cardiotoxicity.

A ketone meter helped me maintain steady insulin levels by measuring my ketone levels at least twice a day, ensuring my diet supported my energy needs. Lastly, a temperature control tea kettle was a practical tool that allowed me to prepare and enjoy warm beverages like green tea, which I drank throughout the day to stay hydrated and support my overall well-being.

Resources for additional support

Books, websites, and support groups were invaluable. They offered practical advice and a sense of community, helping me stay informed and connected with others facing similar challenges.

Managing energy during cancer treatment requires a multifaceted approach. Key strategies included prioritizing rest, maintaining a balanced diet, staying hydrated, engaging in gentle exercise, and using tools like the Oura Ring and Apollo Wearable.

I encourage readers to find and adapt strategies that work for them, listening to their bodies and making necessary adjustments. Staying flexible, seeking support, and being patient with oneself are also important.

Successfully managing my energy has greatly improved my treatment journey and overall well-being, providing resilience and a sense of control amidst the challenges of cancer treatment.

Navigating Cancer-Related Fatigue: Strategies for Cancer Energy Management

Causes of fatigue during radiation therapy