MICHAEL SIEVERTS' TIPS/TRICKS TO RECOVER YOUR LIFE

Sleep (adapted from “Brain Rules” by John Medina; resources at end of blog for both 'Exercise' & 'Sleep')

Michael Sieverts is a brain cancer survivor since 2000. He is the instructor for Cancer Support Community’s qigong classes in the parks. Roxbury Park classes meet every Tuesday & Thursday from 10:30a.m. to 12 noon and at Clover Park every Monday and Friday from 9:30 to 11:00a.m. Free to all those affected by cancer. Call 310-314-2555 for more information.

 

Sleep is incredibly important, for cognition, for the immune system, for mood and happiness, so develop good sleep hygiene. Avoid going deep into sleep debt—accumulating consecutive nights of short sleep. “You can’t be healthy if you’re not getting good sleep”:

● Go to bed at a regular time, preferably before 11pm.

● Avoid stimulating activity for the few hours before bed, prepare.

● Avoid eating before going to bed.

● Don’t watch television, or work on a computer in bed.

● Use relaxation techniques to help yourself fall asleep.

● Use the bedroom only for sleeping and sex, not for eating or working.

● Keep the bedroom dark—light interferes with the functioning of your pineal gland.

● If you are occasionally unable to sleep, don’t stress about it, get up for a little while and do something else, preferably not too stimulating.

● If you feel drowsy, be extremely careful, you literally could fall asleep in a heartbeat—do not drive!

● If you’re having regular trouble sleeping, see a specialist.

Reading List and Web Resources:

Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey and Eric Hagerman

The Way of Energy: Mastering the Chinese Art of Internal Strength with Chi Kung Exercise (A Gaia Original) by Kam Chuen Lam

The Promise of Sleep: A Pioneer in Sleep Medicine Explores the Vital Connection Between Health, Happiness, and a Good Night's Sleepby William C. Dement and Christopher Vaughan

 

http://www.bettermovement.org/author/toddhargrove/

STAY TUNED FOR THE NEXT INSTALLMENT FROM MICHAEL: 
NUTRITION (adapted from “Food Rules” by Michael Pollan and Maira Kalman)
Having difficulty sleeping? Try one of these relaxing classes at Cancer Support Community. All classes are at no cost to those with cancer and their families/support.
1)'Meditation' every Thursday from 6 - 6:45pm with Malcolm Schultz, LMFT; 2) 'Mindfulness' from 11:30a.m. to 1:00p.m. once a month on Monday (date varies check calendar) with Lisa LaCorte-Kring, LCSW; 3) Relaxation/Visualization every Wednesday from 6:00 to 6:45pm with Christel Trink; and 4) 'Mindfulness Series' with Lisa LaCorte-Kring, LCSW offered throughout the year--check calendar or call 310-314-2555 for information.

And exercise classes: 1)'Core Strength' every Wednesday from 6:15 - 7:00pm with Eileen Johnson, PT; 2) 'Feldenkrais Method' every Wednesday from 1:30 to 2:30p.m. with Marci Spiegler, MS, GCFP; 3) 'Move to Heal Dance Class' every Monday from 6:00 to 7:00pm with Eva Wieland; and 4) 'Pilates: Return to Health' every Tuesday from 3:45 - 4:45pm with Sandy Shimoda; 5) 'Qigong' (see schedule at top of blog) with Michael Sieverts; 6) 'T'ai Chi' every Tuesday from 5 - 6pm with Marianne Lu; 7) 'Yoga' CSC has 7 yoga classes-please check website for dates and times; 8) 'Zumba' every Tuesday from 6:15 - 7pm with Alejandra Ortiz. 

Always check calendar at www.cancersupportcommunitybenjamincenter.org for schedule changes or call 310-314-2555 for more infomation. CSC vallidates parking.

WebMD: Help is Just a Phone Call Away - By Heather Millar

The following is an article on WebMD regarding Cancer Support Community's new Open to Options™ telephone support hotline. People affected by cancer may call the helpline at 1-888-793-9355.

Friday, July 20, 2012

Remember the fog that surrounded you right after diagnosis? Remember how difficult it is to become an instant expert on your particular cancer? Remember how difficult it can be to make treatment decisions when you’re shocked, stunned, scared out of your mind? Remember forgetting exactly what you wanted to ask the minute you got into the doctor’s exam room?

We could all use a little support when navigating medical crossroads.

When I was in active treatment, I relied heavily on “Decision Services,” a pioneering program at University of California, San Francisco that helped me get ready for key doctors’ appointments, listing questions and concerns, clarifying test results, and helping me prepare for decisions that needed to be made. Now, that kind of help is available, over the phone, nationwide.

Developed in conjunction with UCSF, Open to Options™ provides professional counselors who help patients develop a concrete set of personalized questions and concerns to be raised with their doctors when a treatment decision needs to be made.

Cancer Support Community (CSC), a non-profit network offering cancer education and support, administers this new, national, toll-free call center. Patients may call the helpline (1-888-793-9355) or make an in-person appointment at one of CSC’s 13 affiliates, mostly in large urban areas.

In a pilot study funded by the Centers for Disease Control, an Open to Options™ specialist helped cancer patients with blood cancers brainstorm to create a list of questions based on their understanding of their disease, their priorities, options, and goals. The data suggested that patients experienced less stress and anxiety and had fewer regrets about their decisions when they received this sort of support. Doctors reported that the program made their interactions with patients more focused and productive.

This new program is based upon the one I found so invaluable at UCSF. If you’ve got a medical decision to make in the near future, check it out.

At the very least, take a look at CSC’s “Tips for Treatment Decision Making.” Briefly, they include:

• Learn as much as possible about your disease and your treatment options.

• Bring someone to your medical appointment to help you focus and to take notes.

• Talk through your ideas and concerns with someone you trust.

• Consult decision-making tools such as the patient guidelines created by the American Society of Clinical Oncology (ASCO).

But if it were me, I’d give Open to Options™ a call.