Reducing cancer-related fatigue through exercise

For many, exercise is the last thing on one’s mind when fatigued. It takes energy to expend energy.

Fatigue is often confused with tiredness, but there are differences between them. Tiredness is due to lack of sleep, and therefore is reversed after the body rests sufficiently. Fatigue, on the other hand, continues even with sufficient amounts of sleep.

According to health experts, fatigue is a daily lack of energy that can be short or long-term in nature. Chronic fatigue, lasting longer than six months or related to an illness, can impact the quality of one’s life.

Exercise, believe it or not, is one antidote for fatigue.

Exercise causes a cascade of chemical events in our bodies that promotes health and well-being. It controls blood glucose levels, in turn decreasing inflammation in our bodies. Exercise also suppresses the release and action of Cortisol — a stress hormone causing detrimental effects on our bodies if not controlled.

Without a healthy muscle system, regular everyday activities, such as grocery shopping or driving a car, can be a challenge.

In illnesses such as cancer, a condition called Cancer Related Fatigue (CRF) is common and worrisome. This common side-effect is thought to be related to both the disease and the treatment used.

After a cancer diagnosis, the thought of exercising is probably the last thing on one’s mind.

CFR is not only physically draining, but also reduces ones mental ability as well. Experts in the area of cancer treatment are encouraging patients to consider exercise to assist in combating CRF. Past treatment suggestions of rest seem not to help.

Research and patient observation studies shows that CRF results in muscle wasting and diminishing protein stores (that support muscle growth). There is also an increase in inflammation in the body.

It is important to check with your physician before starting any exercise program, and there are some basic rules you should keep in mind.

First, proper nutrition is essential to support your exercise program. Protein is needed for muscle growth and minimizing inflammation levels. Eliminating refined sugars and non-health foods, that rob your body of energy, is a must. Ensure you are consuming quality calories to maintain a healthy weight. Stay away from processed foods. Seek the advice of a nutritionist to ensure you are consuming the proper nutritional requirements.

Exercise needs to start slow. This is not the time to be training for a marathon, as too much exercise can also increase a chemical stress response. Set up a routine 30 minutes, three to four times per week. Choosing exercise that minimizes joint impact, such as walking, stationary biking, swimming and low-impact aerobics is a great place to start.

I see a gentleman walking the floors of our hospital daily. His drive is amazing and his energy is contagious. There are days I see he is not feeling as spunky as others, but he still walks the halls, briskly and with purpose, with or without his IV pole. He reminds me daily to keep on moving, even when I do not feel like it.

Whether you are ill or well, exercise supports our body to maintain health.

Even if you think you cannot get up today, try. Even if you only accomplish five minutes per day, it’s a start.

Karen Hourtovenko, RN(EC), is a health and wellness consultant from Sudbury who writes columns about healthy living for Northern Life.