Читать книгу The Healing Circle - Dr. Robert MD Rutledge - Страница 12

Anything we do with a whole heart can be a prayer

David Steindl-Rast

In the first part of the Friday evening lecture, Rob defined Complete Cancer Care as the marriage of conventional medical care with mindfulness and wisdom-based healing attitudes and practices. This second part of the Friday evening lecture focuses on how to empower the body – the essential elements of care for everyone with a cancer diagnosis.

As an oncologist, Rob wants to show this diverse group of people how to be proactive in making lifestyle choices and, paradoxically, to relax more. He wants to offer the participants a simple plan to cover all their bases, so that, with this plan, they can appreciate their own power and let go of searching for a magic bullet somewhere else. Rob believes that with a loving attitude towards one’s body and by trusting in one’s innate wisdom to guide decisions, people can make a tremendous difference in their physical health and happiness.

Several years ago, I heard a keynote speaker at a lymphoma conference, a top-notch journalist who had undergone bone marrow transplantation which consists of extremely high doses of chemotherapy.

This man, who was very fit before his transplant, was left weak as a kitten in his hospital bed in the days that followed. But he was determined to strengthen his body. Wisely, he began to build himself up in slow increments.

For the first week of his exercise program, he simply pulled himself out of bed and onto a bedside chair. During the second week, he moved the chair across the room, forcing himself to take a few tentative steps each day. By the time he went home, he could walk to his front door in a single go.

And what do you think he was telling himself, subconsciously, during the fourth week, when he made it to the end of his driveway? What was the message to his spirit during the fifth week, when he strolled to the corner of his lot?

He was saying “I want to get strong. I want to be well. I love this body of mine and I’m willing to do what it takes to get better.” He was taking his frustrations, anger, and fear and channelling them into a loving act of self-care and healing. At a profound level, his body and mind responded to his message.

General Advice

Being proactive with your health sends a powerful message to your mind and body about healing and wholeness. By adopting the attitude that your body is very precious, you can learn and practice skills and lifestyle choices that facilitate strengthening and healing your body.

Consider the ‘body’ elements of complete cancer care – exercise, diet, weight, sleep and relaxation. Work on what you consider to be the most important elements first and then incorporate others as you see fit. Trying to follow all of the advice provided in this chapter at the same time may not be practical and might cause unnecessary stress or guilt.

Just as it is good to be purposeful, it is also good to have some time each week to simply reflect and do nothing. Promoting healing is about balance, and listening to your intuition. Nurturing your body requires that you draw on the wisdom of your body, solid scientific evidence, and a deep sense of love for yourself.

Essential Elements in Complete Cancer Care

1 • Exercise: An important element in strengthening your body is to pursue some form of exercise. Even those who are physically weak from treatments or their cancer can benefit from encouraging their body to become stronger by exercising up to and just beyond their comfort zone. For some people, this might be walking around the block and for others it might be much more. Everyone is different in terms of what they can do or where they can start, but exercise is key to maintaining and improving strength, flexibility and energy for life.

Studies are now emerging which show how exercise can improve survival for people with cancer. The scientists believe exercise suppresses the blood levels of hormones and other molecules responsible for cell growth, such as insulin-like growth factor, which appears to increase a cell’s ability to divide and cause cancer.

A number of high quality studies show that people who exercise before, and even during, chemotherapy can maintain their energy levels better than those who do not exercise. The training effect of having your body routinely exert itself actually changes how your cells process oxygen and other nutrients. Even your brain functions better after exercise.

One particular study involved people with incurable cancer (most of whom had cancer that had spread to other parts of their bodies) who were taught a simple program of a six-minute walk, sitting to standing knee bends, and an arm reaching/stretching drill. The program took 50 minutes twice a week for six weeks. At the end of those six weeks, the participants reported a real improvement in quality of life, less physical fatigue and shortness of breath. Compared with their pre-program assessments, they were 20 percent faster at getting out of a chair and could reach an average of one inch farther with their hands.

Furthermore, exercise burns off sugars, fats, and other stress reaction by-products; decreases inflammation; and improves your immune function. Interleukon-6, a key chemical in the anti-inflammatory pathway, can increase a hundredfold after exercise and the release of interleukon-6 boosts your ability to fight off infections and probably cancer cells as well.

Exercise strengthens your body physically, allowing you to do more. The benefits to your heart, lungs, blood pressure, bones, and weight can be impressive. Whether your goal is to simply get out and see more of this beautiful world or to exert yourself on a dragon boating team, exercise is very helpful.

The Optimal Exercise Program

Now the question is ‘What is the optimal exercise routine for you?’ To find out, start by talking to your family doctor. He or she can provide advice or refer you to a physiotherapist who specializes in exercise programs. If you have the means, you can even seek out a personal fitness trainer to work with you on an ongoing basis to enhance all three pillars of your physical health: cardiovascular reserve, strength, and flexibility.

Pursuing your own exercise program can works especially well if you mindfully listen to your body for feedback. One woman who had joined a dragon-boating team noticed that she felt especially happy the day after a strong workout but felt that her energy waned if she booked too many hard workouts in a single week. Science shows that overly intense exercise will suppress the immune system. Allowing the body time to rest and heal is as important, at times, as building muscle or enhancing cardiovascular strength and endurance.

The internet and books are a great source of information about how to slowly and consistently make progress with exercising. Even something as simple as going for a thirty-minute walk three times a week is a reasonable goal; or you can dance to some music at home or use a stationary bike or get into the water. The objective is to have fun and get your heart rate up and feel it pumping blood, and nourishing every cell in your body

Whenever you start exercising, especially if exercising is new for you, there’s a critical moment when you may feel uncomfortable and feel like giving up. It’s important to know you won’t hurt yourself and that encouraging yourself through this threshold is where you start gaining the benefits of exercise. Exercise provides the perfect opportunity to draw on and strengthen your inner fortitude, and develop the capacity to push beyond the first few minutes of exercise when you might feel uneasy and out of breath. This same sense of determination can be applied when you run into psychological discomfort or relationship challenges.

Deciding to exercise as part of a healthful and loving life is not meant to create an extra stressor, something else you need to cram into your schedule. Even doing just a little bit initiates positive change. Your body will continue to change and adapt to what you can do. When you exercise routinely, you’ll feel happier and have more energy to do the things you love to do. In addition to strengthening your body, exercise releases endorphins; the hormones that make you feel good. Studies show that people who exercise have improved mood and quality of life, feel more relaxed, sleep better, and enjoy enhanced feelings of independence and self-confidence.

The benefits of exercise appear to be further augmented by following a healthy diet high in fruit and vegetables. A recent trial following women with potentially curable breast cancer showed a 5-7 percent increase in survival at 10 years when women exercised for 30 minutes five times per week and ate 5-10 servings of fruits and vegetables a day compared with other women who did not practice both of these healthy habits. Data suggesting the survival benefits of exercise and diet is also emerging for other types of cancer.

2 • Follow a healthy diet: “What you need to do is change the soup.” I am referring to a new field of science called Epigenetics which shows that cells are not only driven by their internal genetic code but also by the hormones and other chemicals which bath them. Every cancer cell has to adapt to a unique kind of soup in the body before it can live and grow. Along with following the other healthy lifestyle habits, choosing a healthy diet is an especially powerful way to ‘change the soup’, improve your overall health and sense of well-being, and is a necessary ingredient in the recovery from cancer.

The science linking diet and cancer is well established. In 2007, the World Cancer Research Fund published a 500-page report entitled Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective. The top 200 cancer prevention scientists from around the world examined why there is a global epidemic of cancer. Their conclusion? Because of access to so much unhealthy food in the last 200 years, our diets have become a major risk factor for cancer.

Although the report focused on preventing cancer, the scientists suggested that people who have been given a cancer diagnosis would likely benefit from this same advice about modifying what they eat. The same dietary factors which contribute to developing cancer can potentially cause further changes (mutations) in cancer cells lingering in the body - turning slowly growing cells into cells which could replicate faster and spread. You can ‘change the soup’ by increasing fruit and vegetable consumption and by ingesting antioxidants which can mop up cancer-causing chemicals. Through a healthy diet, new cancers are less likely to form, and cancer cells which may not be obvious are more likely to remain in a dormant form.

Essentially, these international studies support a diet which includes a complex combination of nutrients to allow your tissues to be healthy or to heal. The reason to avoid extreme diets, eating a balanced diet at each meal instead, is that the micronutrients from one food group support the micronutrients from other food groups in building and repairing tissue.

The Canada Food Guide’s current suggestions are simple and effective:

• Eat several servings of fruits and vegetables daily, including at least one dark green and one orange vegetable

• Choose whole grain products.

• Drink low/no fat milk or fortified soy products (if your body tolerates them).

• For your protein needs, choose meat alternatives frequently, such as beans, lentils, and tofu.

• At least two servings per week of a fish, or another food high in

omega-3 fatty acids, is recommended

• An organic plant-based diet, high in fruits and vegetables, with healthy protein supplements, is by far the most life-enhancing choice. Shop around the periphery of the grocery store, staying away from the processed food in the middle aisles. Drink plenty of healthy fluids, especially water, so your overall intake of calories remains relatively low. Flush out your bowel system with a diet high in fibre.

The Optimal Diet for You

No matter what the scientific information is, however, you will still need to adapt your diet to match your body’s particular needs.

If you’re in the midst of treatment, it’s best to get advice from your cancer doctor. As most physicians have limited training in nutrition, you should probably ask your doctor or nurse to refer you to a trained nutritionist. Getting advice from an expert would be especially helpful if your treatment or the cancer is affecting your mouth or digestive tract; is causing diarrhea/constipation, nausea/vomiting; or if you are having problems with weight loss.

However, even the experts can’t tell you exactly what is right for you. Each person’s constitution is different, and you’ll want to modify your diet according to what you can absorb and what makes you feel good.

Thankfully, your body provides you with an amazing feedback system. Listen to your body to figure out which foods satisfy your needs in which situations. For example, when you’re thirsty your body sends you signals asking to be rehydrated. By listening and drinking healthy water, you are nurturing yourself.

This same type of mindfulness and intelligence can be brought to every aspect of your eating habits. With the first few bites of food, you may notice that certain foods on certain days just taste right. Temper your urge to indulge yourself and eat only what tastes “good” with an awareness of the benefits of a balanced diet or how you felt in the hours or days after eating certain foods or after eating too much.

Vitamins and Supplements

Should you take supplements? Generally, a balanced diet should cover all your needs except for vitamin D and calcium. If you’re not getting daily direct sunlight on your skin, and especially if you live in a northern climate, then ingesting 1000-2000 IU of vitamin D every day is highly recommended.

In a study published in the American Journal of Clinical Nutrition, a group of healthy women in the northern United States who did not have cancer were followed for four years. The women assigned to taking 1100 IU of vitamin D daily reduced the risk of developing any cancer by 50 percent compared with those women taking a placebo. The women who took 1500 mg of calcium in addition to the vitamin D decreased their cancer risk even further.

To ingest the recommended daily calcium intake of 1500 mg usually means you will need to take calcium pills to supplement what is in your food.

3 • Maintain a reasonable weight: Your body is precious and the vehicle that allows you to extend your love into the world. Exercising, eating a healthy diet, and finding emotional balance should help you stay at a healthy weight. If you maintain too high a weight, try to decrease your daily caloric intake until you slowly start to lose the extra pounds. If you are underweight, try to increase your caloric intake each day.

Keeping your body’s weight in balance can take a concerted effort and can be challenging but the health benefits are rewarding. If you need help, ask for direction from professionals. Support from loved ones can also be an important key to success in maintaining a healthy weight.

4 • Sleep. Sleeping at night in a darkened room allows your brain to produce hormones like melatonin that affect all the cells in your body. Melatonin has been shown to suppress cancer cell activity in scientific experiments. Getting a good night’s sleep will empower your body’s innate ability to recover and provide you with more energy for your healing journey.

Talk to your doctor or even a sleep specialist for specific advice. Having a specific bedtime routine and other sleep-promoting habits, such as taking a warm bath before bed, listening to quiet music, reading a book, or practicing a relaxation technique will maximize your chance of a restful sleep.

5 • Relaxation. Practice a relaxation technique or a contemplative discipline every day. The key is to train your mind to settle down, allowing your body to relax as well. You can teach yourself any number of techniques which will elicit this relaxation response and facilitate awareness and psychological healing on your journey.

Many relaxation techniques have evolved out of the world spiritual traditions. For instance, meditation, prayer, and yoga not only connect you with the sacred aspects of life, but they also have profound health benefits.

As you read on you will learn a number of tools and skills you can continue to practice at home. You may also find it helpful to find an instructor, class or community which inspires you to practise relaxation every day.

Loving your Precious Body

Simple activities like taking a walk in nature or eating a meal slowly can also act as the gateway to appreciating the sacredness of life. For instance, if you are mindful while you are eating, you can be grateful for your food, experience the joy of eating, and really experience how special it is to be alive. As you begin to look at your body with this sense of gratitude, you’ll naturally be drawn to take good care of it. Choosing to nurture yourself allows your wonderful body to walk out into the world, to extend a hand to others, and to give and receive a hug.