Navigating menopause while also healing from colon cancer can be a challenging and transformative experience to say the least. Over the last 15 months, this has been my own personal journey. My focus is now on healing naturally and embracing wellness practices that support both my physical and emotional health. In this blog, I will delve into some of the natural remedies I practice while managing menopause and healing from cancer. I will specifically discuss the power of nutrition, exercise, meditation, and sleep as natural tools for healing and well-being.
The Power of Nutrition in Cancer Recovery and Menopause
A nutrient-rich diet is critical for both cancer recovery and menopause health. Here are some dietary tips I practice to help support healing and hormonal balance:
- Consume antioxidant-rich foods. In general, I incorporate a variety of colorful fruits and vegetables rich in antioxidants. These help neutralize harmful free radicals and support overall health. A few great and tasty examples are blueberries, strawberries, bananas, spinach, broccoli, and carrots.
- Prioritize fiber. I focus on fiber-rich foods like whole grains, fruits, vegetables, and legumes. They help promote digestive health and may also reduce the risk of colon cancer recurrence.
- Opt for lean proteins. I eat around 120 grams of protein every day. Most of it comes from lean protein like chicken, turkey, fish, and plant-based options, such as tofu and tempeh. Protein, especially lean protein, supports muscle maintenance and hormone balance.
- Healthy fats. I make sure to include healthy fats, such as avocados, nuts, seeds, and olive oil in my diet. It supports hormone production and reduces inflammation.
The Role of Exercise in Healing and Hormone Balance
Regular physical activity is crucial for both cancer recovery and menopausal health. I make sure to do some sort of exercise most days of the week. A typical workout schedule for me includes 3 days of strength training, and 2 days of moderate to intense cardio. I love walking and do my best to get at least 8,000 steps a day.
Exercise is a wonderful natural remedy for menopause. It helps:
- Improve mood and reduce stress. Physical activity releases endorphins, promoting feelings of well-being and reducing stress levels.
- Maintain a healthy weight. Exercise can help manage weight gain commonly associated with menopause and lower the risk of cancer recurrence.
- Strengthen bones and muscles. Weight-bearing and resistance exercises can help maintain bone density and muscle mass, which are important for menopausal women.
- Support cardiovascular health. Regular exercise can improve heart health, lowering the risk of heart disease, a concern for menopausal women.
Meditation for Emotional Well-Being
Meditation is a powerful tool for managing stress and promoting emotional well-being during cancer recovery and menopause. This is something new for me and I now practice it every day, even if it’s just for 10 minutes. Regular meditation practice can:
- Reduce stress and anxiety. Meditation can help lower cortisol levels and induce a relaxation response. Since starting a regular meditation practice, my stress levels have significantly decreased.
- Improve sleep quality. Meditation techniques, like mindfulness and deep breathing, can help relax the mind and body, promoting better sleep.
- Enhance self-awareness and emotional resilience. Meditation encourages self-reflection and emotional regulation, making it easier to navigate the challenges of recovery and menopausal life.
Sleep Optimization for Hormone Balance and Healing
Sleep is something I always took for granted. Not anymore, now I prioritize quality sleep. It is necessary for healing and hormone balance. It’s also an ideal natural remedy for menopause as well as cancer recovery. Here are some sleep optimization tips that I try to practice:
- Create a sleep schedule. Maintain a regular bedtime and wake-up time to regulate your circadian rhythm and promote better sleep quality. Personally, I use the oura ring to monitor my sleep schedule and circadian rhythm.
- Establish a calming bedtime routine. Engage in relaxing activities like reading, gentle stretching, or meditation to signal to your body that it’s time to sleep.
- Optimize your sleep environment. Ensure your bedroom is cool, dark, and quiet to support restorative sleep.
Final Thoughts
Embracing a holistic approach to healing and wellness during menopause and cancer recovery can be empowering and transformative. By focusing on nutrition, exercise, meditation, and sleep optimization, you can support your body’s natural healing abilities and achieve a greater sense of well-being. Remember that each woman’s journey is unique, and it ‘s important to listen to your body and consult with medical professionals as needed. By prioritizing self-care and adopting a proactive mindset, you can also navigate the challenges of menopause with resilience and grace. You will undoubtedly foster a renewed sense of vitality and overall health. I know I have!
