Can natural approaches help after cancer treatment during menopause? The experience can be devastating, but what steps can you take to support your recovery and get back to good health?
As part of the Henpicked Lunch and Learn series, Antonia de Grier shares her tips and advice.
Henpicked.
As well as from a professional perspective, this topic resonates with you personally doesn’t it?
Antonia de Gier.
Yes, I had a cancer diagnosis which meant a couple of operations and some radiotherapy. One of the things I really felt was the double whammy of having to come off HRT and go onto an anti-oestrogen medication. It’s quite a shock to the system. I think it’s important to say I’m not coming at this from a medical perspective, this advice is designed to help people post-treatment.
Henpicked.
How can a cancer diagnosis during menopause impact us?
Antonia de Gier.
In a number of ways. There’s the psychological and physical impact of diagnosis and then going through all the treatment: operations, radiotherapy, chemotherapy. You’re dealing with anaesthetics and some pretty strong drugs. This is a massive hit on stress levels as well as our immune system and digestive health. And you have to be very careful about things like what you put on your skin.
Add menopause into the mix and there really can be a lot for your body and mind to cope with. If you’ve had to come off HRT, as I did, then there’s no relief from your symptoms in this way. So it’s important to look at some of the positive things that we can do to try and support our post-treatment recovery from a nutritional perspective.
Henpicked.
Can you give us some of your recommendations?
Antonia de Gier.
The first thing to do is be kind to yourself. It’s a hugely stressful time with all your systems working flat out. And I know how hard it can be to think about good nutrition. Even though I knew everything I should be doing, I still found it hard to implement. So just go easy, little by little. Post treatment can be a good time to sit down and figure out what you could do. Once you have the foundations in place everything else becomes a little easier.
One of the best things we can do is balance our blood sugar levels, and the best way to do this is to have protein with every meal. Think things like lean meat, eggs, fish, lentils, beans. If you have a blood sugar spike then insulin has to work really hard to deal with the sugar in your blood, and this can lead to inflammation.
Then look at reducing your saturated fat, so try to avoid biscuits, cakes and processed food. Bring in the ‘good’ fats like nuts, seeds, avocado, oily fish and olive oil. These also have an anti-inflammatory effect, which is helpful after a cancer diagnosis.
Have an occasional piece of good-quality red meat but also make a few days in the week vegetarian or plant based, and really think about getting your whole foods in.
And think about your fibre. We want to eliminate old unwanted hormones, and this is the job of the liver and the digestive tract. Have as much fruit and vegetables as possible. Brassica, like broccoli and cauliflower, is great, as are other greens like kale and spinach.
Henpicked.
What about dairy?
Antonia de Gier.
This one is a bit controversial. Some people say have absolutely none as it can have inflammatory properties, others say you need dairy for calcium as bone density can be an issue. But you can get calcium in nuts, seeds, beans and root vegetables, so there are alternatives.
I think it’s all about finding your balance, what is going to work for you in your own very personal situation. We have to be realistic about what is going to work long term. It’s not about quick fixes, but about finding your new normal and what will work for you so you can have the things you enjoy. I love a glass of wine or a small slice of hard cheese, but I just don’t have them every day.
Henpicked.
How can vegans make sure they get protein?
Antonia de Gier.
It is a bit harder for vegans, but there is protein in things like lentils, beans, nuts and seeds and tofu. There are a lot of vegan ‘alternative’ meats available now, but it can be difficult to know exactly what’s in these.
Henpicked.
What would you say makes a good start to the day?
Antonia de Gier.
Eggs are a really good and easy breakfast. And they contain lecithin which is good at getting unwanted substances out of your body. If you don’t eat them or fancy a change, nut butters are also brilliant on a couple of oatcakes or ryvita. Then later on, think about having things like onions and garlic too, as these are great for your digestive health.
Henpicked.
Vitamin D is important too, isn’t it?
Antonia de Gier.
Yes it’s great for your immune system and can help to kill off unhealthy cells. You’ll find this in eggs, oily fish, fortified cereal… and daily sunshine! So it can be quite hard to get enough from October to March, but it’s still a good idea to get outside and get into nature as much as you can, even 10 minutes of light will help to boost your vitamin D levels. Supplementation can help, but please do check with your healthcare professional.
Henpicked.
Anything else to consider post treatment?
Antonia de Gier.
When you’re in the system and you have support from your oncology team it can be quite hard to not have that any more. Friends and family are so important, laughter and fun and trying to enjoy time together. I’m going to reiterate, be kind to yourself. You won’t want to start a mega organic diet straight away, so give yourself time and take it slowly.
Video courtesy of Henpicked and Hormone Health.
