Living With
Below you'll find useful information to help women look and feel their best during their experience with ovarian cancer and/or its treatment. This includes information about managing side effects of ovarian cancer and its treatment, how a woman and those close to her might feel after a diagnosis of ovarian cancer.
Click on any of the links below to be taken to the specific section of the page:
- Psychological Issues
- A Simple Breathing Exercise
- Diet – The Key to Finding a Style of Eating that Makes You Feel Good
- Care For Your Hair
- Care For Your Skin
- Meditate
- Relax – Bathe, Sleep, Breathe
- Aromatherapy
- Exercise
- Massage
Psychological Issues by Dr Andrew Broad, General Practitioner
The most common reaction from my patients when they are told that they have cancer is shock. Other feelings like anger may emerge, "Why me?", "Why now?" or "What have I done to deserve this?" Sometimes there are strong feelings of denial, "They must have got it wrong", "I don't feel that sick - there must be a mistake". It is common to feel confused and unable to comprehend any words the doctor is saying after "cancer" is used. Depression may develop, with feelings of hopelessness, anxiety about the future, teariness for seemingly no reason and poor concentration and memory. All of these emotions are normal and GPs, Specialists and Counselors can help you work through them. It is not uncommon to feel all of the above emotions all in one day.
For that reason, I encourage all of my patients to return with a family member or friend soon after their diagnosis - a partner or someone who you feel comfortable to share this important time with. It need not be restricted to one person only, if you have children you may want to involve them. This can be a very emotional time and you may need help with what to tell children. A lot depends on your approach with your children generally and their age. If in doubt - ask your Doctor for advice or recommendations for a counselor to help you through this.
Learn to ask questions and if necessary write them down before you see your GP or Specialist again. I always encourage this approach and ask that patients get the list out at the beginning of the consultation, so that the time is used well. You may feel scared to ask what the future holds for you and what can be done, but those questions are often the most important. Too often I see patients follow a line of treatment without really knowing what it is for and what the treatment is expected to do.
A Simple Breathing Exercise - useful before sleep or to prepare for meditation
Lie down, preferably on your back with a pillow under your knees.
Close your eyes and allow the body to soften.
With every breath in, feel your body on the surface you are lying on, and with every breath out feel the body let go and sink into this surface.
When you have started to feel more at ease you can start the deep breathing exercise.
As you breathe in, allow the air to go down to your abdomen, then to your diaphragm, then to your chest, then upper chest and shoulders, then neck and head.
This full breath should be done slowly, and with practice you will able to take in more air.
As the breath is released, you will feel the air go out from your head and back down to your abdomen.
Be aware of your body and breath at all times and you will start to notice a wave-type sensation passing up and down your spine.
When you feel your deepened state of relaxation, let your breathing return to normal, remembering to inhale through the nose and continuing to focus on your breath.
Diet - the key to finding a style of eating that makes you feel good
What you eat and drink has a profound affect on your health.
Tips for selecting foods include:
Select Simple - Aim to keep your foods as simple as possible. Processed, refined and manufactured foods have a great deal of their nutritional value removed. Simple, home cooked meals and snacks made with care tend to be the most nurturing and satisfying.
Select Pure - Pesticides, hormones, preservatives, flavorings, colorings and other additives are used in many of our foods to make them look attractive, increase production and longevity. But they can be damaging and toxic. Choosing foods that are as pure and organic as possible, helps to minimise your intake of artificial substances. Drinks are exactly the same; the best thirst quencher is water.
Select Fresh - Foods in season have the greatest nutritional value and taste. Fresh fruits and vegetables are higher in water content, which makes them easily digestible. They add valuable fluid to the body, which is essential for efficient removal of waste.
Eat Well - In circumstances where you may be feeling the side-effects of chemotherapy it is important to remember the following:
1. Avoid big meals. Eat several small meals throughout the day instead of large meals.
2. Drink water at least an hour before or after mealtime rather than with your meals.
3. Eat and drink slowly.
4. Stay away from sweet, fried or fatty foods.
5. Eat foods cold or at room temperature, so that you won't be bothered by strong smells.
6. Chew food well for easier digestion.
7. If nausea is a problem in the morning, try eating dry foods like cereal, toast or crackers before getting up. (Don't try this if you have mouth or throat sores or are troubled by a lack of saliva.)
8. Drink cool, clear, unsweetened fruit juices, such as apple or grape juice or light-colored sodas such as flat ginger ale.
9. Prepare and freeze meals in advance, for days when you might not feel like cooking.
10. Don't lie flat for at least two hours after you've finished your meal.
11. Wear loose-fitting clothes.
12. Breathe deeply and slowly whilst eating.
Care For Your Hair - hair loss is a common side-effect of chemotherapy, however not everyone experiences it.
When hair loss does occur, it is usually a couple of weeks after treatment has begun and may be gradual or quickly occuring. Sometimes the hair may thin out only.
A wide range of realistic looking wigs are available from specialty stores, with an average wig costing around $150-$200. For some, the thought of having different hair does not appeal and some women find the inner wig scratchy on their newly bare scalp. In this case, hats, scarves, and wraps may be more suitable. They allow for creativity and can provide much needed warmth in cold weather.
To care for your scalp and hair during chemotherapy:
1. Use mild shampoo.
2. Use a soft hair brush.
3. Use low heat when drying hair.
4. Don't use brush rollers to set your hair.
5. Don't dye or perm hair.
6. A shorter style will make remaining hair look thicker and fuller and make hair loss easier to manage.
7. Use a sunscreen, hat or scarf to protect the scalp from the sun if hair loss is significant.
When the hair regrows it is often a surprise to find it thicker and darker than it was previously. Many women find their hair returns curly, when previously it had been straight.
Be prepared for change!
Care For Your Skin - love the skin you're in
1. Acne may be treated by keeping the face clean and dry and using over-the-counter medicated creams or soaps.
2. For itching, apply cornstarch as you would a dusting powder.
3. To help avoid dryness, take quick showers or sponge baths rather than long, hot baths. Apply cream and lotion while your skin is still moist and avoid perfume or products containing alcohol.
4. Nail strengtheners are available but can be irritating to some people. Protect your nails by wearing gloves when washing dishes, gardening or performing other work around the house. Get further advice from your Doctor if these skin and nail problems don't respond to your efforts. Be sure to let your Doctor know if you have redness, pain or changes around the cuticles.
5. The skin may be more susceptible to sunburn when undergoing certain drug treatments. Although sunscreens are available, these too contain many chemicals that may further irritate the skin.
6. Avoiding the sun between 10am-3pm and wearing long-sleeve cotton shirts, a hat and pants are the best options.
Meditate - Meditation (or deep relaxation) releases tension from the body and mind, helping make life less stressful in general.
Meditation does not involve a mystical state, nor require special powers, disciplines or rites. It is a simple fact that real beauty and worth lie beyond the mind and that relaxation and meditation can reveal them. It is here that we can find inspiration.
There are different types of meditation which can be practiced anywhere, though when learning to meditate, a quiet environment is preferable. You can sit on the floor or a chair or lie on a bed. Meditation can be done in a group or on your own. Whichever way you choose, the benefits are the same.
There are many CD's and DVD’s available - some with a guided voice and gentle music or just music. Listen in the shop before you buy to ensure the one you select suits your needs. Some suggested retailers include:
1. ABC shops
2. New Age shops/book shops
3. Australian Geographic shops
4. The Internet (search for ‘Meditation CD's or DVD’s’)
There are also a number of healing/meditation centres across Australia that offer different forms of guided group meditation. There's no need to be intimidated by the presence of others - you truly go into your own world, awash with your own realisations.
There are books on meditation to guide you step-by-step through the process of visualisation, breathing, word repetition or colour. Each meditation system has its own advantages, which you will come to understand. Some will be more suitable to your nature than others, but you will have to try a few more than once. Let your developing intuition be your guide. Certain days and times are more applicable to one or the other, and vice versa, so don't make any rules. Here is one example of how to Breathe and Visualise:
Your imagination can be used to reinforce helpful ideas and healing thoughts, influencing the way you feel about yourself. After a period of relaxing, visualise your breath as being a source of light or liquid filling up your body with every breath in, washing out all the unwanted inhabitants with every breath out.
Imagine this through every part of your body, starting at the feet and working up to your head. By the time you reach the top you should be charged with comfort, if you haven't fallen asleep!
Taking time for rest and rejuvenation is an essential part of a balanced lifestyle. It helps keep us healthy, whole and focused upon what is important in our lives.
There is still a lot to be discovered about what happens in the nervous system and biochemistry generally when a person is in deep relaxation. We do know that the heart rate drops, blood flow evens out and is not concentrated in the muscles, oxygen needs are reduced, blood pressure lowers and breathing becomes slow and even.
The mind slows and becomes calm. With practice, a sense of peace can be achieved, that can lead to a state of heightened consciousness in which there can be profound understanding, realisations or intuitions. Relaxation promotes nature's own healing. At the very least it is a medicine without harmful side-effects that only costs a little time.
When we sink into a warm deep bath we can clear the mind and pamper the skin.
1. Prepare your bathroom (or a friend's if you don't have your own) before getting into the bath.
2. Candles (dim light is always more relaxing), music, oil burner or a few drops of essential oil in the water.
3. A warm drink such as chamomile tea or a glass of water. You may try a facial skin mask (moisturizing rather than deep cleansing).
4. Its always a good idea to let the other members of the household know that you want this time-out with no noise or interruptions and let them attend to your needs if you require anything.
The healing power of pleasure is grounded in the new science of psychoneuroimmunology. It has been confirmed that pleasing experiences actually strengthen the body's immune defenses.
This would have to be one of the most important factors that contribute to our well being.
When we are unwell, no amount of sleep is enough. Sometimes we feel like we need to be awake, out of habit or because of responsibility. Advice: Let it go and sleep.
Rest and sleep, (which are very different) are necessary for the body to repair itself. During sleep, new cells are created, toxins are drained and oxygen is allowed to flow evenly through the body. Sleep can also open doors to the subconscious mind by giving us insights into our lives through the process of dreaming.
Daytime naps are a great way to reduce feelings of nausea and light-headedness and can allow more energy to carry us through our day. We should listen to our own rhythm and know when we need to rest.
The art of breathing is often taken for granted and done in a way that is less than effective for maximum health. Typically air is drawn in through the mouth into the upper part of the chest, (a quick observation of those around you will show how prevalent this is).
This way of breathing is meant to be used only in times of stress when extra oxygen is needed, and results in increased feelings of tension and anxiety.
Chemotherapy and illness can cause skin changes. Possible side-effects include redness, itching, peeling, dryness and acne. Fingernails may become darkened, brittle or cracked and/or develop vertical lines or bands.
The most efficient way to breathe is through the nose (which warms, moistens and filters the air) into the bottom part of the lungs using your diaphragm (the muscle at the base of your lungs). When you are doing this correctly your abdomen will feel tight and move outwards as you breathe in and flatten as you breathe out. By learning how to breathe with the diaphragm, we open up the whole chest, allowing energy to flow more freely, invigorating and relaxing the body.
Breathing efficiently can result in:
1. Lowered heart rate. A gentle rocking motion to the spine, promoting the movement of the fluid (cerebrospinal fluid) which nourishes and cleans the nervous system.
2. Improved drainage of waste products from the body and return of blood to the heart.
3. Gently massage of the internal organs.
Try breathing correctly and notice the difference to how you feel, particularly if you are feeling anxious.
Aromatherapy - smell the roses
Aromatherapy is a multifaceted healing art and although it has been used for centuries, it has only recently gained popularity. Essential oils or 'essences' are highly concentrated substances extracted from various parts of a plant. Apart from their medicinal properties, essential oils can lift the spirits and improve mood. This is because the sense of smell is an interrelated aspect of the limbic system - an area of the brain primarily concerned with emotion and memory.
There are different ways in which the essential oils can be used and all have different effects on us. A few drops can be mixed in a base oil and rubbed on the skin, a few drops added to the bath or added to water in a special burner to vaporise into the surrounding air.
Essential oils may be absorbed through the skin or by diffusion across the tiny air sacs in the lungs, depending on how they are used. Once in the blood stream and body fluids, the essences may have a pharmacological effect - even though the amount absorbed is very small indeed. Each oil has different properties so their uses vary; for example lavender is used for relaxation, while bergamot may be used for energising.
There are many brands available; just be sure that you are buying the pure oils and not the synthetic ones. The price is a good indicator, expect to pay at least $10.00 and up, for 10ml. Some may be as much as $30.00. Jurlique and In Essence are reputable brands, available in most department stores, pharmacies and Jurlique through their own retail stores.
Essential oils are highly concentrated and potentially hazardous if misused, so read the available information before you purchase and use them.
Recommended reading:
1. Aromatherapy by Chrissie Wildwood
2. The Fragrant Heavens
3. The Fragrant Pharmacy by Valerie Ann Worwood
Exercise should be a joy to perform. Discomfort is your way of knowing that you are damaging your body. Ignoring your body's signals of discomfort can lead to injury, puts you more out of touch with your body, lessens performance and becomes a health risk. Enjoyable exercise will encourage you to want to continue.
If you have recently undergone chemotherapy you may need to rest, however gentle exercise may be beneficial. You will be the best judge of this. For those with the energy, a 30 minute walk a few times a week should be all you really need.
Choose a pleasant path - perhaps through a park or along a river. Avoid noisy streets if possible, where pollution is greatest. It is better to walk in the morning or afternoon, out of the midday sun. Walking at sunset or sunrise will add beauty to your efforts.
Of course there are many forms of exercise so do what you enjoy. Yoga is a gentle and holistic form of exercise and research has shown that yoga postures can actually alter the balance of the chemicals that affect the nervous system. With practice you can experience many benefits, such as improved strength, concentration and focus, better flexibility and mobility, increased muscle tone with less tension, improved circulation, greater balance, a heightened self-awareness and increased relaxation.
The benefits of any exercise include:
1. Increased energy
2. Improved stamina
3. Improved joint mobility and flexibility
3. Increased bone density and muscle tone
5. Enhanced self esteem
6. Raised metabolism
7. Improved concentration and coordination
8. Decreased perception of pain
9. Improved circulation
10. Increased libido
11. Reduced stress and feelings of hostility/anger
12. Heightened resistance to disease
Honor your body's natural wisdom - if you don't feel well then slow down, stop or change your activity
When it comes to reducing tension in our bodies and minds, massage is effective. With so many types and therapists available, how do you chose what's right for you?
The most gentle can be the most effective. Relaxation massage is probably best to have after surgery or chemotherapy. It is important to wait at least two weeks after treatment is finished for the most positive results. It is also wise to choose a therapist who has qualifications, experience, and make them aware of your state of health.
Many independent therapists will come to your home. Others work in health or healing centres. The Australian Association of Massage Therapists can guide you in the right direction.
The benefits of massage:
1. Assists blood circulation, which increases oxygen delivery and the removal of toxins.
2. Release of endorphins from muscle stimulation, leading to feelings of relaxation and euphoria, which in turn boosts the immune system.
3. It has been shown that endorphins (the body's natural pain killers) stimulate the white blood cells (infection fighting cells), increasing the efficiency of the immune system.
4. Increases lymphatic drainage, adding to the efficiency of toxin disposal.
5. Many other emotional advantages.
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