Fatigue is a common symptom of breast cancer and one of the most common side effects of breast cancer treatment. In fact, some studies suggest that between 62 and 85 percent of people undergoing cancer treatment report having cancer-related fatigue.
Breast cancer and breast cancer treatments, such as chemotherapy and hormonal therapies, can affect hormone levels. This can lead to inflammation throughout the body and other side effects, all of which can contribute to fatigue.
Studies show that women with breast cancer are most affected by fatigue in the first 6 months following their diagnosis, when treatment is typically most intense. But fatigue can often persist for many months following treatment.
Fatigue differs from just being tired. People with fatigue report not feeling relief even after getting adequate rest and sleep. This type of extreme tiredness often has a profound effect on both physical and emotional health.
Fatigue is often characterised by:
- lack of energy
- need to sleep more
- lack of desire or inability to perform normal daily activities
- feeling tired even after sleeping
- trouble thinking or concentrating
- difficulty finding words
Treating fatigue can be tough and may involve some trial and error and a commitment to a treatment plan. It’s important to work with your cancer care team to come up with a plan to tackle fatigue. The following tips are a good start.
Engage in aerobic exercise
Exercise may be the last thing on your mind when you’re already exhausted. But physical activity is one of the best ways to boost your mood and reduce fatigue over time.
We recommend that people who have been diagnosed with cancer start slow and build up activity with time. The goal is to add in exercise until you reach at least 150 minutes of moderate exercise or 75 minutes of vigorous-intensity activities each week.
Recent research has found that regular aerobic exercise greatly improved cancer-related fatigue and demonstrated that women with breast cancer fatigue underwent a 4-week physical exercise rehabilitation program. Researchers found that their fatigue levels significantly decreased after the program ended.
There’s no need to run a marathon. A brisk walk, bicycle ride, or yoga are always you can benefit from physical activity.
Seek out support
Stress and anxiety can contribute to fatigue. Seeking support from your community is essential in managing your emotional well-being. Community support, also known as peer-to-peer support, allows you to exchange information with others who are going through similar experiences. There are many options available, from in-person support groups to virtual forums.
Break up large tasks
Tackling a large task all at once can be daunting when you’re feeling fatigued. Instead, try to break up large tasks into smaller, more manageable parts, such as cleaning or cooking.
This can help you pace yourself better, so your energy lasts throughout the day. Also, don’t be ashamed to ask for help if you need it.
Try acupuncture
Acupuncture is an ancient Chinese medicine-based approach that has been studied for thousands of years. Acupuncturists use tiny needles to stimulate nerve-rich areas of the skin surface. The nerves influence various functions of the body. Studies shows that acupuncture may help with several cancer-related symptoms, including fatigue, pain, sleep disturbances, anxiety, and nausea.
Mindfulness-based approaches
Mindfulness techniques — including yoga and meditation — are practices that help direct your attention to the present moment. These approaches can help you control your emotions, become less reactive, and engage in a healthier response to stressful situations. Researchers found that people with breast cancer who participated in mindfulness-based stress reduction interventions reported reductions in fatigue. They also experienced short-term reductions in depression and stress. You can partake in yoga classes at a gym or studio. Make sure to look for gentle and restorative yoga classes rather than more advanced vinyasa practices. You can also find many yoga videos online or through various apps.
Manage other side effects
Other side effects of breast cancer treatment can also contribute to your fatigue. Nausea and vomiting, for example, usually means that you aren’t able to eat enough food to keep your energy up. Anaemia, or a low red blood cell count, can be caused by chemotherapy and lead to fatigue.
Eat a balanced diet
Eating well is important for everyone, but is certainly easier said than done. There’s no specific diet recommended for people with breast cancer, as nutritional needs vary based on your individual case. It’s also important to stay hydrated and drink water, especially while undergoing treatment. Ask us if you are interested in a personalised and nutritious meal plan.