As we age, maintaining our fitness and health becomes more important than ever. In my late 40s, I was suddenly faced with the challenge of menopause, which was caused from months of chemotherapy. It felt as if everything completely changed. My body was achy most of the time. Between night sweats and restless leg syndrome, a good night sleep was practically non-existent. Now as a cancer survivor, while trying to naturally heal my body, I’ve discovered that it’s never too late to start again. To start living a fit and healthy lifestyle.
In this blog post, I’ll share my journey of how I learned to navigate through this new chapter in life. How I stay fit, strong, and healthy by adopting key practices such as strength training, walking, a balanced diet, hydration, and proper sleep. So let’s dive into these trending health practices and see how they can benefit you too.
My Personal Journey
I always considered myself a cardio junkie. Running was my go-to workout. On average, I logged around 30 miles a week. And when I wasn’t running, I was doing other forms of cardio, like HIIT or circuit classes. I rarely lifted weights as I associated it with bulky body builders. Prior to my cancer diagnosis, the 6 day a week intense cardio sessions finally took a toll on my body. Aside from being constantly achy and sustaining numerous injuries, I was gaining weight. It didn’t matter how clean I ate, my body was in survival mode and it started storing fat.
Leading up to my cancer diagnosis, I got very sick, which resulted in being hospitalized. Ultimately, it required surgery and half of my colon was removed. I experienced a number of setbacks, such as infections, severe dehydration, which put me back in the hospital and endless medications. Needless to say, my health and all fitness had deteriorated and I lost quite a bit of weight. And I hadn’t even started chemo yet!
Nevertheless, chemo made me much sicker and weaker. Throughout the treatment, all I thought about was getting healthy again. After a few months, I was done with treatments and a scan showed there was no more cancer cells in my body. I was, and I still am, cancer free! That’s when the real struggle began. I was trying to heal my body, while at the same time dealing with a sudden onset of menopause. It truly was an uphill battle.
Strength Training: Lifting Weights 3-5 Times a Week
In the months following, I spent time researching how to properly heal and strengthen my body. My focus was health, fitness and nutrition, but I knew I had to approach it differently. I was very thin, weak, no muscle, I was experiencing after effects of chemo, and I was menopausal. There were a number of clinical studies on the benefits of strength training for women in menopause. In these studies, it discussed how resistance training improved menopausal symptoms along with overall well-being.
Strength training, especially lifting weights, is essential for maintaining and improving bone density, muscle mass, and overall strength. As we age, our muscle mass naturally decreases, making us more prone to injuries and reducing our metabolic rate. By incorporating weightlifting into my routine 3-5 times a week, I’ve not only increased my strength but also improved my balance functional mobility. Furthermore, it helps boost my metabolism, which makes it easier to maintain a healthy weight.
Walking: Aiming for 10,000 Steps a Day
The days of intense cardio are long gone, however, cardiovascular workouts are still an important form of exercise. One of the key reasons for its significance is improved heart health, as cardio exercises help strengthen the heart muscle, enabling it to pump blood more efficiently, thus reducing the risk of developing heart diseases and keeping blood pressure in check. Furthermore, cardio challenges your respiratory system, enhancing lung capacity and promoting better oxygen delivery throughout the body. Moreover, it can boost mood and mental wellbeing by stimulating the release of endorphins, the body’s natural “feel-good” hormones, which can help alleviate stress, anxiety, and symptoms of depression.
My favorite form of cardio nowadays is walking. I love being outside for natural vitamin D from the sun. But on days the weather is bad, I’ll use the treadmill at the gym.
Walking is an easy and effective way to stay active and improve cardiovascular health. Aiming for 8,000-10,000 steps per day is my goal. It has helped me maintain a healthy weight, enhance my mood, and reduce the risk of chronic diseases. Walking is also an excellent low-impact exercise that supports joint health and is suitable for people of all fitness levels.
Eating a Well-Balanced Diet with Lean Protein at Each Meal
A well-balanced diet is crucial for overall wellbeing. To support my health and fitness goals, I focus on consuming at least 120 grams of lean protein daily. This helps maintain and repair muscle tissue, which keeps me strong and energized. To help me reach that goal, I typically supplement with plant-based protein powder.
As we age, our body’s ability to maintain and build muscle decreases, making it even more vital to consume sufficient protein to counteract this natural decline. Moreover, lean protein sources help promote a feeling of fullness and satiety, which can aid in weight management by preventing overeating and assisting in maintaining a healthy weight. Furthermore, protein is essential for the proper functioning of various bodily processes, including the production of hormones, enzymes, and neurotransmitters, which contribute to the overall balance of our body’s systems.
A diet rich in lean protein can also help stabilize blood sugar levels, reducing energy crashes and enhancing overall energy and mental clarity throughout the day. In essence, consuming around 120 grams of lean protein daily including a variety of fruits, vegetables, whole grains, and healthy fats ensures that I receive all the essential nutrients to support my immune system. It is a key component of a well-rounded diet that supports optimal health and fitness.
Hydrating: Drinking Enough Water Throughout the Day
Proper hydration is vital for every aspect of our health. It helps regulate body temperature, aids digestion, and supports the functioning of all organs. Staying hydrated also boosts energy levels and improves skin health. By making a conscious effort to drink enough water throughout the day, I’ve experienced increased mental clarity and better physical performance during my workouts.
Before I have my coffee, I make sure to start my day with at least 20 ounces of water. Starting your day with water is important for several reasons, as it sets the tone for maintaining proper hydration throughout the day. After a night of sleep, the body is typically in a mildly dehydrated state, and consuming water upon waking helps rehydrate your body and kickstart its essential functions. Adequate hydration is crucial for optimal digestion, as it supports the absorption of nutrients and ensures smooth bowel movements.
Drinking water first thing in the morning also helps flush out accumulated toxins in the body, promoting detoxification and potentially reducing the risk of various health issues. Furthermore, beginning your day with a generous intake of water helps boost your metabolism, which can aid in weight management and promote better energy levels. Additionally, adequate hydration contributes to healthy skin by maintaining elasticity and suppleness, while also reducing the appearance of fine lines and wrinkles.
Sleeping Well: Getting 7-8 Hours of Sleep a Night
Quality sleep is a crucial component of a healthy lifestyle. Good sleep hygiene improves mental health, boost the immune system, and support a healthy weight. Aiming for 7-8 hours of sleep each night allows my body to recover and repair, leaving me refreshed and ready to tackle the day. This is still a struggle for me at times, but there are steps I follow to help with my sleep. My phone and laptop are down at least an hour before I go to bed. I make sure our room is dark, cool and as quiet as possible.
Final Thoughts
My journey to a healthy and fit life after my cancer diagnosis has been transformative and rewarding. By incorporating strength training, walking, a balanced diet, proper hydration, and sufficient sleep into my lifestyle, I have managed to regain my strength, get fit, and improve my health. If I can do it, anyone can do it! Remember, it’s never too late to embark on a journey towards better health, and these practices can make a significant difference in your life too.
