Life After Chemo: A Journey Of Regaining Health And Strength

I want to take you on a personal journey today – my journey of regaining my life after chemo. It’s a story about resilience, determination, and learning to listen to your body’s needs.

Back in 2021, I faced a challenging opponent – colon cancer. The following months were packed with treatments, medical consultations, and numerous chemotherapy sessions that stretched into early 2022. My focus remained simple and steadfast during that time: to keep moving, one step at a time.

Exercise: A Step Towards Life After Chemo

Despite the battle my body was engaged in, I found solace in the small actions. A stroll around the house, a slow walk around the block – every step was a pledge to my body that we were fighting together.

As my treatments concluded, I was ready to leap forward. I started walking more and farther, eventually increasing to over 3 miles a few times a week. I introduced strength training with light weights and bands when my body started gaining some endurance.

Walking

Walking, such a simple activity, became my first line of defense in the fight to regain strength in my life after chemo. It might seem too simple in the grand scheme of exercises, but be aware of its simplicity. Walking is a powerhouse when it comes to recovery.

Why, you ask? Well, for starters, walking is a low-impact exercise. This means it’s easier on your joints and body, which is essential when recovering from something as intense as chemotherapy. It’s also a great way to move your body without overexerting yourself, which can be a genuine concern post-treatment.

I walked often during treatment and progressed into daily walks after chemo.

Walking boosts your cardiovascular health, helping to strengthen your heart and lungs. It aids in improving your body’s circulatory system, ensuring your cells get the oxygen and nutrients they need for repair and recovery. It’s also a great way to gradually build up your endurance, preparing your body for more intense activities.

But the benefits aren’t just physical. Walking can also do wonders for your mental health. It can help combat feelings of anxiety and depression, which are not uncommon after going through a life-altering event like cancer treatment.

For me, walking was more than just a physical activity. It was therapeutic and meditative. With each step, I was moving away from my cancer journey and stepping into my recovery.

Transitioning to Strength Training

One of the critical elements of my recovery journey was strength training. Let me clear things up before you picture heavy barbells and strenuous workouts. My strength training was more about slow and steady progress than pushing my limits.

Chemotherapy, as lifesaving, as it is, can leave your body weakened and exhausted. Building back your strength becomes crucial, and strength training is a fantastic way to do this. It helps improve muscle function, enhances balance and coordination, and even boosts overall energy levels.

But here’s the deal: It’s not about going from zero to a hundred overnight. It’s about gradually and safely increasing your strength. I started with light weights and a limited routine – only 15-20 minutes a few times a week. Slowly, as my strength and endurance increased, so did my training routine. I worked my way up to 30-60 minutes of strength training and cardio 3-5 days a week.

Life after chemo included strength training a couple of times a week. I started with light weights and then progressed to heavier weights.

Why the gradual increase, you ask? It’s simple. Our bodies need time to adapt. Pushing too hard or too fast can lead to injuries and setbacks. Slowly increasing the weight and duration gave my body the time to rebuild itself safely and effectively.

The result was nothing short of amazing. I could feel myself getting stronger, more resilient. But it was more than just physical strength. With every weight lifted, and every rep completed, I was also rebuilding my confidence and sense of control.

So, if you’re on your journey to regaining health post-chemo, consider strength training. Remember, slow and steady wins the race.

Nutrition: Healing from Within

But let’s remember the kitchen, an actual battlefield for recovery. We’ve all heard, “You are what you eat,” which couldn’t have been more accurate during my journey. So, how should one eat in life after chemo?

It was about focusing on protein to nourish my bones and muscles, introducing more fruits and vegetables into my diet slowly, and reminding myself to take it easy because my stomach was still on the mend.

The Power of Protein and Proper Nutrition

During my recovery journey, I learned that rebuilding health and strength was not just about movement and rest; it was equally about what I put on my plate. Proper nutrition is a game-changer in healing after chemo and protein; my friend is a star player in this game.

Protein is often called the building block of life – and for a good reason. It helps repair body tissues, which is crucial when undergoing something as taxing as chemotherapy. It supports immune health, helping you ward off infections and heal faster. And it’s essential for building and maintaining muscle mass, which is vital for regaining strength.

In my life after chemo, I knew my body needed a little extra help. So, I increased my protein intake, focusing on lean sources like chicken, fish, and eggs and plant-based options like lentils, tofu, and chickpeas. Protein-packed smoothies also became a regular part of my diet.

But protein wasn’t the only hero on my plate. I slowly started adding more fruits and veggies packed with vitamins, minerals, and fiber, all of which aid in recovery and overall health. And while I was conscious of what I added to my meals, I was equally aware of my meal timing and portion sizes. Small, frequent meals are kinder to my chemo-affected tummy than large ones.

One of my favorite meals is cooked oats over Greek yogurt and berries. It’s loaded with protein and prebiotics.

Eating Right In Life After Chemo

Believe it or not, your plate can be your best friend during recovery. Regarding nutrition, I was all in for protein – the building block for your bones and muscles. I gradually started adding more fruits and vegetables too, but I took it easy; after all, my stomach was still playing catch-up.

But it wasn’t just about what I ate but also about when and how much. Eating small, frequent meals instead of three large ones helped manage post-chemo nausea. Also, I found that keeping a food diary was a game changer. It helped me keep track of what my body was okay with and what didn’t quite agree with my tummy.

Navigating Post-Chemo Symptoms

Now, nobody tells you that Chemo might be over, but what are the side effects? They’re a bit like those unwanted party guests that don’t get the hint when the party’s over. After your last chemo session, nausea and an upset stomach can stick around for weeks, even months. Do you know what the trick is here? It’s all about listening to your body. Give it what it needs, rest when it tells you to, and remember, it’s okay to take it slow.

The Power of Sleep and Hydration

Sleep and hydration – are two elements that can significantly impact your healing process. Ensuring that I got a good night’s sleep, at least 7-8 hours each night, and keeping myself well-hydrated became pillars of my recovery.

Hydration Is Key

Water is the essence of life – we’ve all heard it. But, boy, did it take on a whole new meaning during my recovery journey! In the grand scheme of things, hydration may seem like a small piece of the puzzle, but let me tell you, it plays a starring role.

Chemotherapy can take a toll on your body in several ways, and one common side effect is dehydration. This can exacerbate feelings of fatigue, cause headaches, and even impact your kidney function. Drinking enough water becomes essential to help your body fight these effects.

But the benefits of hydration go beyond just counteracting dehydration. Water plays a vital role in nearly every function of our body. It aids digestion (something that can be a bit wonky post-chemo), helps maintain your body temperature, lubricates your joints, and even delivers oxygen throughout the body.

Drinking half your body weight in ounces is ideal for keeping you hydrated and flushing out toxins.

It also plays a crucial part in the body’s healing process. Have you ever heard of lymph? It’s fluid in our body that carries away waste products from our cells, like the body’s cleaning service. Staying hydrated helps maintain your lymph flow, promoting detoxification and healing.

So, I made sure to drink up. I aimed for at least 90 ounces of water a day. If you’re not one for plain water, you can mix it up by adding fresh fruit, cucumber, or herbs for a refreshing twist.

In the end, staying well-hydrated gave my body the support it needed to rebuild and regain strength after chemo.

Why Sleep is Important

We often underestimate the power of a good night’s sleep. Yet, rest is one of the most potent tools in our recovery arsenal. In the thick of my journey, I quickly realized how vital sleep was. It became more than just a nightly routine. It was my body’s time to heal, regenerate, and reboot.

During sleep, our bodies get busy with many essential tasks. This is when we repair cells, clear out toxins, and even fight off illnesses. It’s like our body’s very own maintenance window. For someone recovering from chemotherapy, these functions are even more critical.

You see, chemo can take a heavy toll on the body, and adequate sleep provides your body with an introductory period of respite and recovery. It helps improve your immune function, boost your mood, and manage fatigue – a common side effect of chemo.

I aimed for a solid 7-8 hours each night. This was challenging (hello, late-night thoughts), but I improved my sleep hygiene with help from things like a regular sleep schedule, a dark and cool bedroom, and winding down before bedtime.

And the difference? Oh, it was like night and day (pun intended!). Better sleep improves energy levels, more stable moods, and a stronger body. All these benefits trickled into my daily life, making my recovery journey a bit smoother and much brighter.

Working with Your Doctor

A critical aspect of my recovery journey was understanding the value of regular blood work. This provides vital information about what your body might lack, offering direction on what you need to supplement. It was iron, B12, calcium, and vitamin D. After a thorough consultation with my doctor, I began increasing these nutrients, aiding my body in regaining its strength.

Clinical studies corroborate many of these practices. For instance, the American Cancer Society recognizes the importance of physical activity and good nutrition in cancer recovery.

Regular blood work is essential during and after chemo treatment.

Get a Leg Up with Blood Work

One thing I learned? Do not underestimate the power of blood work. Regular checks can tell you what your body might be lacking, giving you a heads-up on where you need to up your game. My blood work showed I was running low on iron, B12, calcium, and vitamin D. After a quick chat with my doctor, I started supplementing these nutrients, and let me tell you, it made a world of difference.

Life After Chemo – You’re Not Alone

Through all of this, there’s one thing I want you to remember: You’re not alone. Others’ have walked this path, and there’s support available every step of the way. Your journey might look different from mine, and that’s okay. What matters is that you keep going.

I hope my story gives you some direction and, more importantly, some hope. Your journey back to health might be extended and challenging, but let me tell you, it’ll be worth it.

Remember, your journey is your own. It’s okay to take it slow, it’s okay to have bad days, and it’s more than okay to ask for help when you need it. Here’s to your health, your strength, and your journey. Keep going; you’ve got this!

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