Beth Taubes, RN, OCN, CBCN, is an oncology nurse with over 30 years of experience and certification as a health coach. Her talk addresses ways of coping with stress, getting motivated, changing habits, and overcoming barriers to change. Beth will help you find your own personal motivator to eat well, move well, and sleep well.

1. LIFE STYLE CHANGES TO
DEAL WITH THE STRESS OF
CANCER
Beth S Taubes, RN, OCN, CBCN,
Certified Health Coach
Wellness Motivations

2. PSYCHOLOGICAL STRESS
 A Description of what People Feel
 Mental, physical or emotional pressure
 Some stress is normal
 Extended periods of stress due to cancer
may
 Reduce quality of life
 Extreme stress
 Poorer clinical outcome

3. BODY RESPONSE DURING STRESS
 Physical, Mental, Emotional Pressure
 Releasing Stress Hormones
 Epinephrine and Norepinephrine –fight or flight
 Increase of Blood Pressure
 Rapid Heart Rate
 Raised Blood Sugar
 Chronic Stress
 Digestive Problems
 Fertility Problems
 Urinary Problems
 Weakened Immune System
 Viral infections
 Insomnia
 Depression and anxiety

4. STRESS AND CANCER
 Physical, emotional, social effects of the disease
 Negative Responses to Stress
 Smoking
 Drinking
 Consuming foods high in fat and sugar low in nutrition
 Sedentary life style
 Poorer Quality of life after cancer treatment
 Experimental studies suggest stress can effect tumor growth

5. FOOD GLORIOUS FOOD

6. STRESS REDUCTION AND FOOD
 Coping with anxiety can be a challenge
 Sugary foods are often a “go To” in times of stress
 Diet changes can not cure anxiety
 Watching what you eat may help
 Some foods make us calm – others can act as
stimulants
 Dietary changes may help alleviate some stress
symptoms

7. FOODS TO AVOID

8. SUGAR – OUR BEST FRIEND OR HIDDEN
ENEMY?
 Ice cream, candy, birthday cake, chocolate ………….yum
 Make us feel better – a temporary lift
 Sugar is absorbed quickly into the blood stream
 Causing a surge of energy
 Increase in insulin production
 Drop in sugar
 Leaves you feeling sluggish, tired, low hungry
for more sugar!

9. BECOME AN EDUCATED
CONSUMER: KNOW WHAT YOU ARE
EATING
 Serving size
 Calories
 Fat
 Carbohydrates
 Fiber
 Sugar
 Protein

10. PAY ATTENTION TO FOOD SENSITIVITIES
 Personal food sensitives
 Food additives
 Food coloring
 Physical reaction
 Shift in mood
 Irritability
 Anxiety

11. MODERATION
Coffee
 Caffeine may boost energy
 Can also inhibit serotonin levels
 Suppressed serotonin =
depression and irritability
 Acts as a diuretic may lead to
dehydration which can cause
depression
Alcohol
We drink it because it
seems to ease stress and
anxiety
Good mood is temporary
Alcohol is a depressant
Can cause dehydration

12. PROCESSED FOOD
Could processed food cause
anxiety and other mental health
issues?
Studies have shown that
individuals that mainly ate fried
food, processed meat, high fat
dairy products, and sweetened
dessert had a 58 percent higher
risk of depression that those who
ate whole foods.

13. WHAT TO EAT?

14. STUDIES HAVE SHOWN A RELATIONSHIP BETWEEN THE B VITAMINS INCLUDING
THIAMIN OR VITAMIN B1 AND MOOD. A DEFICIENCY IN B VITAMINS SUCH AS FOLIC
ACID AND B12 CAN TRIGGER DEPRESSION IN SOME PEOPLE. FOODS RICH IN VITAMIN
B MAY HELP WARD OF ANXIETY. THESE INCLUDE BEEF, CHICKEN, LEAFY GREENS,
LEGUMES, ORANGES AND OTHER CITRUS FRUITS, RICE, NUTS AND EGGS.

15. COMPLEX CARBOHYDRATES
 Carbohydrates increase production of serotonin
 Feel good – calming neurotransmitter in the
brain
 Whole grains or multi grains instead of
processed
 Whole grains take longer for the body to break
down and release sugar into the blood stream
slowly
 Processed carbs give you a initial surge of
energy –
 Insulin rush,
 Drop in blood sugar
 Feeling of lethargy and fatigue

16. FATTY FISH AND PROTEIN
Consuming omega 3 fatty acid found in fatty fish such as
tuna, salmon and herring may be uplifting and enhance
mood.
Protein helps stimulate the production of the brain chemicals
norepinephrine and dopamine, which like serotonin, are
neurotransmitters and carry impulse between nerve cells. Higher
levels of these transmitters have been shown to improve alertness,
mental energy and reaction time. Good sources of protein include:
 Greek yogurt
 Fish
 Meats
 Cheese
 eggs
 Nuts and soy
 Beans and lentils

17. STAY HYDRATED
• Drink plenty of water
• Mild dehydration can affect your mood
• Fatigue, confused, angry, depressed or tense
• Try to drink half your body weight in water

18. “TO SLEEP: PERCHANCE TO DREAM”

19. STRESS AND LACK OF SLEEP: VICIOUS CYCLE
Sleep can actually influence how much stress you experience
Lack of sleep leads to stress and psychological strain which lead to a
inability to sleep

20. MINDFUL MEDITATION HELPS FIGHT
INSOMNIA, IMPROVES SLEEP
Recent Study: 49 middle aged or older adults who had trouble sleeping.
Half completed a mindfulness awareness program that taught mediation and other
mindfulness exercises.
Half the participants completed a sleep education class that taught them ways to improve
their sleep habits.
Both groups met six times once a week for two hours
Outcome: the mindfulness group had less insomnia, fatigue, and depression at the end
of the six sessions
Mindfulness meditation involves focusing on your breathing and then bring your mind’s
attention to the present without drifting into concerns about the past and future.

21. TWO SIMPLE STEPS TO ELICIT THE RELAXATION
RESPONSE
Step 1: Choose a calming focus: a good example is your breath. It is always with you. Note how
your breath enters your body the effect is has on your belly, chest and shoulder as air comes in
and goes out.
Step 2: Let go and relax: Don’t worry about how you are doing. When you notice that an mind has
wandered, simply take a deep breath and gently return your attention to your focus
This technique can be used to help you fall asleep, or go back to sleep if your sleep in interrupted
Great technique to use any time you feel stressed.
Try to set aside some time every day for mediations.

22. 10 TIPS TO BETTER SLEEP
1. Go to bed and get up at the same time
2. Don’t eat or drink large amounts before bedtime
3. Avoid nicotine, caffeine, and alcohol in the evening
4. Exercise regularly
5. Make your bedroom cool, dark, quiet and comfortable
6. Sleep primarily at night
7. Sunlight
8. Choose a comfortable mattress and pillow
9. Start a relaxing bedtime routine
10. Go to bed when you’re tired and turn out the lights

23. MOVE
Exercise can act as a stress
reliever
Too busy or tired to exercise
and that is causing stress
Good news – Any form of
exercise can act a stress
reliever

24. EXERCISE AND MOOD
Pumps up endorphins- physical activity helps bump up the production of
your brain’s feel good neurotransmitters
Meditation in motion: once you find your rhythm in the movement you
may be able to forget the other things in your life that are stressing you
Energy and optimism - may carry you through the day
Improves mood and self confidence while it relaxes you
Controls over your body – when you feel so out of control

25. EXERCISE PROGRAM
 Consult your doctor
 You don’t need to join a gym!
 Pick something that you love: Walking outdoors, yoga, dance,
swimming, weights Pilates, Barre, biking, hiking
 Put it on your schedule – otherwise it will never happen!
 Know oneself – are you better off scheduling time alone to
move or with a friend
 Stick with it.

26. BARRIERS TO CHANGE
Replacing a bad habit with a good one
is difficult
Important step: Figure out your
barriers
• Time
• Cost
• Energy
• Unsupported
• Desire
• Overwhelmed managing medical
care
• Fear of Failure
• Negative self talk– “I can’t ...”

27. HOW DO I GET
STARTED?
Find your Motivator
What speaks to you?
Find your Why?
Write it down
Read your motivator out loud
to yourself every day

28. MAKE ONE CHANGE AT
A TIME
 Shop!
 Buy a great pair of sneakers
 Pick up a new water bottle with a
infuser
 Increase your fluids by 8 ounces a
day
 Start reading nutrition labels
 Start a food journal
 Go for a walk with a friend
 Take a yoga class
 Practice mindfulness
 Breath deeply
 Take a bath
 Go to bed 30 minutes earlier