In the previous articles in this series, we've journeyed from diagnosis to testing, surgery, chemo, radiation and now……we're onto life. How do you go onward from survivorship to thrivorship? If you have had lymphatic challenges, remember that any exercise or exertion requires that you wear your pressure garments. It's important not to push the lymph vessels beyond their comfort level, so don't let yourself overheat. Remember to protect your skin (and the lymphatic vessels who live just under your skin) from sun, bug bites, scratches and hot tubs/steam rooms. When you're exercising, choose loose and comfortable clothing and make sure you never have a bra line visible on your skin when you take it off! "No restrictions" is the rule, so check your skin. The sensation around your bra line may be reduced from surgery, so check in a mirror. Always keep mindful of your "daily arm load", never pushing past today's budget. And keep your energy tank at least ¼ full. Breathing is natural, right? You take 23,000 breaths per day. Some of your respiratory muscles have been interrupted by surgery and furthermore by radiation. Learning to breathe in varied ways, fully and completely can be helpful. How you breathe, how your ribs and 3 diaphragms (your throat, breathing and pelvic diaphragms) move is an intricate ballet. Asking your physio or yoga therapist/teacher to help you learn to breathe well again is wonderful! Shoulder and arm movement is a focus during your post-surgical time. The muscles that both guide and move the shoulder are on your chest and back. You'll need some nudges to learn to find, time and strengthen the shoulder (the spine, shoulder blade, collarbone and shoulder joint). Keep in mind that your body wants to restore to beautiful movement and function. Pelvic function (bladder, bowel, sexual, pelvic organ support) may need some attention through this time. The posture that you may find comfortable after surgery (leaning forward + curling inward) puts pressure on your pelvis. Some of the hormonal therapies reduce estrogen's lovely bouncy support of the pelvic systems. If you're struggling with pelvic function, ask a pelvic certified physiotherapist to assess you and help you along. It usually only requires a few appointments. Are you taking time for restoration? In really big studies, 30-90% of women report loss of sleep through the first year of breast cancer. You need sleep for recovery, sleep to reduce "chemo brain", sleep to support's brain's own lymphatic (called the glymphatic) system, sleep to help your body heal and sleep to help you find the "new you". Practice consistent, sleep-supporting strategies and rest before you're exhausted. Daily calming practices may also reduce any pain you may be experiencing by reducing the general threat level under which your body is living. Know your limits and respect that your body may be on high alert. Practice deeply compassionate self care. Meditate or pray for 10 - 15 minutes per day, sitting quietly and listen to your breath. Think back on all you've been through and the resilience that you've discovered. Be open and vulnerable with your MIPs (most important people), ask for understanding and help when you need to, find peace with downtime and rest….these are new skills for many of us. Play a little and enjoy today.
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