Acupressure: Three Points to Relax, Heal & Flow

Join us virtually on Friday, April 30th at 10:00 am to learn three acupressure points to calm your mind, promote wellness, and counteract effects of overwork and aging.
Call 406-582-1600 or click HERE to register.

Acupressure has been used for thousands of years in China, and is an Asian bodywork therapy rooted in traditional Chinese medicine. By applying pressure to specific points, acupressure promotes relaxation and wellness, reduces muscle tension, improves circulation, and releases endorphins (our body’s natural pain relievers). Traditional Chinese medical theory describes acupressure points that lie along channels, or meridians in your body. These energy meridians are the same ones targeted with acupuncture. It is believed that these 12 major channels have flows of vital energy, connecting specific organs or networks of organs, which organize a system of communication throughout your body. The meridians begin at your fingertips, connect to your brain, and then connect to an organ associated with a specific meridian.

The goal of acupressure and other types of Asian body work is to restore health and balance within your body’s channels of energy. These opposing forces are commonly known as Yin (negative energy) and Yang (positive energy). In general, acupressure is very safe. Talk with your doctor before trying a therapy that involves using joints and muscles. You may need several sessions to yield the best results.

 

Sources: Wheeler, T. 2019, October 16. Acupressure Points and Massage Treatment. WebMD. https://www.webmd.com/balance/guide/acupressure-points-and-massage-treatment

The Importance of Staying Active

Article from American Cancer Society

Exercise helps in alleviating cancer-related adverse effects, has a beneficial effect on the whole body and cardiovascular health, and seems to slows cancer progression through probably direct action on tumor-intrinsic factors and by possibly improving the efficacy of the anti-cancer treatment. Non-pharmacological interventions such as healthy diet, yoga, and exercise are positively associated with improved survival and QOL and reduction in some cancer-associated symptoms (fatigue, pain, constipation, dyspnea, and weight and sleep problems) and cardiovascular outcomes in patients with cancer.

Physical activity is any movement by the musculoskeletal system resulting in energy expenditure. Exercise is a planned, structured, and repetitive physical activity that has a purpose and calculated and planned energy expenditure. Exercise can be prescribed during the pre-habilitation phase (time period between cancer diagnosis and initiation of its treatment), habilitation (during treatment), and rehabilitation phase (after therapy in survivors).”

During Treatment:
Many cancer care teams are urging their patients to be as physically active as possible during cancer treatment.” Many people are learning about the advantages of being physically active after treatment, too. Of course, “each person’s exercise program should be based on what’s safe and what works best for them. It should also be something you like doing. Your exercise plan should take into account any exercise program you already follow, what you can do now, and any physical problems or limits you have.

After Treatment:
Many side effects get better within a few weeks after cancer treatment ends, but some can last much longer or even emerge later. Most people are able to slowly increase exercise time and intensity. What may be a low- or moderate-intensity activity for a healthy person may seem like a high-intensity activity for some cancer survivors. Keep in mind that moderate exercise is defined as activity that takes as much effort as a brisk walk.

An aerobic training program can help break the cycle of constant fatigue. In research studies, regular exercise has been linked to reduced fatigue. It’s also linked to being able to do normal daily activities without major problems. An aerobic exercise program can be prescribed as treatment for fatigue in cancer patients, but consult your doctor.

A few tips to assist with tiredness:

  • Set up a daily routine that lets you be active when you feel your best.
  • Get regular, light-to-moderate intensity exercise.
  • Get fresh air.
  • Drink about 8 to 10 glasses of water a day (unless your doctor tells you not to!) Even more fluids are needed to prevent dehydration if you’re exercising intensely, sweating, or in a hot environment.

Places/ideas for exercise in the Bozeman are, close to home:

  • “M” hiking trail
  • Take a brisk walk around your neighborhood
  • Walk The Gallagator Trail
  • Museum of the Rookies
  • Walking in Downtown Bozeman
  • Lone Peak Tram at Big Sky
  • Hike Sacajawea Peak
  • Montana Grizzly Encounter
  • Hyalite Canyon
  • Gallatin River/Bear Trap Canyon
  • Yellowstone National Park
  • Bozeman Hot Springs

Data on exercise Before, During, After Treatment

More information:
Some common questions with answers
Exercise is Crucial

Take Charge: Nutrition on April 1st!

Join us, Thursday, April 1st, from 12-1pm. Please call 582-1600 or click HERE to register.

The Take Charge series is featuring a virtual learning class on nutrition and how to use food to improve your health. Dr. Noelle Butler will be leading the class to help assist you with reclaiming your wellness.

Adequate dietary intake can improve the nutritional status and overall wellbeing of almost all cancer survivors. Treatments like radiation therapy, chemotherapy, and surgery can change nutritional needs. It’s also common that intake, digestion, absorption, and utilization of food will be impacted. Treatment may pose challenges on these body functions because of side-effects, but, there are things you can try that might make fulfilling nutritional needs a little bit easier. These include small, frequent meals and snacks, foods that are easy to chew, swallow, digest and absorb, and foods that are appealing to you.

As important as nutrition is during treatment, it is just as important after treatment. Survivors are encouraged to consume enough calories to maintain body weight and optimal nutrient stores. It’s important to note that weight fluctuations are normal. Treatment and recovery can put extra demand on your body. Overall, this may greatly increase nutritional and caloric needs. Ask your nutritionally qualified health care provider about making a plan that is individualized to meet your specific needs.

 

Strength Training

 

(click HERE to check out Cancer Exercise App free in the Apple App store)

Join us on, Mondays and Wednesdays, at 10:45am for strength building with ACSM certified Exercise Cancer Specialist, Amy Strom. This class will be held on Mondays and Wednesdays and will use hand weights, resistance bands, and your body weight. Be ready to get your fitness on! No previous experience needed, all skills levels are welcome to join. Click HERE to view the calendar and sign up.

Regular exercise can improve your mental and physical health during every treatment phase. Some treatments may cause muscle weakness. Muscle loss often happens when a person is less active while being treated. Strength training is here to help you maintain and build stronger muscles. A program that meets your needs can be a safe and successful way to improve well-being.

Following a well-designed exercise plan during and after treatment may be able to:

  • Lower the chance of having physical side effects, such as fatigue, neuropathy, lymphedema, osteoporosis, and nausea
  • Reduce the risk of depression and anxiety
  • Keep you as mobile and independent as possible
  • Improve your balance to reduce fall injuries
  • Prevent muscle loss and build strength
  • Improve sleep
  • Make your treatment more effective at destroying tumor cells
  • Improve survival rates for certain cancers, such as breast cancer and colorectal cancer
  • Improve quality of life

Source link here

During treatment, it is important to progress slowly and to listen to your body’s needs. This builds up your level of activity and keeps you from getting discouraged. Exercise in a safe environment that supports your immune system, while drinking plenty of water and eating a nutrient dense, balanced diet.

Take Charge – February 2021

The four classes in the Take Charge series include nutrition, exercise, side effects, and communicating with your healthcare team. Each class is 1 hour long and available online, this February. 

Take Charge: Nutrition

Eating healthy foods during and after treatment is key to feeling strong and giving your body adequate nutrition, but sometimes survivors may find it more challenging to eat than others. Nutritional needs vary, and eating well overall might help your body feel better, maintain strength, weight, nutrients, lower risk of infection, and help your body tolerate treatment related side-effects, as well as help you heal and recover faster (ACS, 2019). Join us Thursday, February 4th at 12:00 to learn more about using food as a tool to maintain and improve your health. Leading our virtual meeting is Noelle Butler, ND. Click HERE to check the calendar, register, and launch Zoom.

Nutrition handout

 

Take Charge: Exercise

Physical activity can improve mood, energy levels, and be beneficial in maintaining overall health. Evidence suggests “that moderate-intensity aerobic training and/or resistance exercise during and after cancer treatment can reduce anxiety, depressive symptoms, and fatigue and improve health-related quality of life and physical function” (NCI, 2020). Learn easy ways to incorporate exercise into your life during any stage of survivorship with certified personal trainer, Becky Franks, on Thursday, February 11th at 12:00. Click HERE to check the calendar, register, and launch zoom.

 

Take Charge: Side Effects

            Learn from Anna Buckmaster, DPT, CLT, on how Take Charge will assist you with reclaiming wellness. This class will also touch on the side effects survivors may encounter. Although each person’s experience may vary, side effects from surgery, treatment, and therapy can affect the body’s ability to absorb the proper amount of nutrients needed to keep it functioning at a healthy level. Some of these side effects include loss of appetite, nausea, changes in the way food tastes, and feeling full quickly. This series is comprised of open classes that address what you need at the time of transition on Thursday, February 18th at 12:00. Click HERE to check the calendar, register, and launch Zoom.

Side Effects handout

 

Take Charge: Communicating with Your Healthcare Team

This series is comprised of open classes that address what you need at the time of transition. When do you see your Oncologist? When do you see your General Practitioner? It can be confusing. Polly Knuchel, NP is here help you navigate communicating with your healthcare team as well as other questions that you have of this nature on Thursday, February 25th at 12:00. Click HERE to check the calendar, register, and launch Zoom.

 

 

Sources

American Cancer Society. (2019, July 15). Benefits of Good Nutrition During Cancer Treatment. www.cancer.org/treatment/survivorship-during-and-after-treatment/staying-active/nutrition/benefits.html

National Cancer Institute. (2020, February 10). Physical Activity and Cancer. National Institutes of Health. https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet

 

Meditation – Join us on January 29th!

Join us for a virtual program, Mindfulness Mandalas on January 29th!

There are many different types of meditation. Most involve being still and quiet. Some involve movements such as tai chi, chi gong or walking meditation.

Meditation is a way of connecting with a natural state of mind that is spacious and clear. It is not eliminating thoughts but noticing when our mind is busy or racing. Meditation can help you connect with the breath and bring calmness to the mind.

Click here to check it out on our calendar

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Recipes from Chef Joe at Camp Mak-A-Dream!

Joe Colistro is the official Chef at Camp Mak-A-Dream in Goldcreek, Montana and has been creating delicious meals for campers there for 2 years, now! Click the links below to view a few of his recipes!

MONTANA TROUT AND PUMPKIN CURRY SOUP

PUMPKIN CHOCOLATE CHIP COOKIES

ROASTED PUMPKIN SEEDS

Check out more recipes and information about Camp Mak-A-Dream on their website and their YouTube channel!