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Cancer-related fatigue is one of the most common side effects associated with both radiation and chemotherapy. It also occurs during the malignant phase too. Quality of life can be significantly impacted, cancer survivors tend to experience cancer related fatigue and other commonly associated symptoms including sleep disturbance, pain, depression, and anxiety. Pharmacological options are limited and are often associated with further side effects. A natural approach is a safer way to alleviate these symptoms. While there are many ways to reduce symptoms, during active conventional treatment, the focus of this blog is on post-treatment cancer related fatigue/chemo brain.  What is Cancer related fatigue (CRF)? Cancer related fatigue is defined as a persistent, subjective fatigue that interferes with the patient’s ability to carry out normal daily activities. This is different than other forms of fatigue such as overexertion or flu-related fatigue, which is typically resolved with rest and sleep. In cases of CRF, the fatigue becomes pathological when it occurs during normal activities, does not improve and therefore severely impacts a patient’s quality of life. What Causes Chemo Brain?  Scientists believe chemo brain has more than one cause.  In some cases the disease itself or the drugs used to fight the disease that causes cognitive impairment. For others, problems with mental clarity can arise from the stress of having cancer, from lack of sleep, or from developing depression or anxiety. Cognitive difficulties can also arise due to the patient’s age or other health problems not relating to the disease. Ways to BIOHACK Chemo Brain/Fatigue Exercise: Cardiovascular exercise is one of the strongest drivers of brain repair after injury, stimulating the growth of new neurons, facilitating connections between brain cells, and enhancing overall cognitive resilience. Practice Mindfulness: Yoga and Meditation can help your ability to pay attention to detail. These types of practices teach you how to focus your attention. They can also help improve symptoms of depression and anxiety.  Stay organized, have a to do list and ensure that tasks for the day are set out and ready to be completed. Eating a well-balanced diet: A diet rich in antioxidants can be helpful in minimizing cancer therapy-related damage to brain cells and unwanted cognitive side effects from cancer therapy. Therefore, enriching your diet with fruits and vegetables, along with weight loss (if you are overweight or obese), are highly recommended strategies. Get enough sleep: Chronic sleep deprivation damages brain cells, prevents brain regeneration, causes daytime fatigue, and reduces cognitive function. Poor sleep also impairs the basic mechanism that eliminates toxic waste in the brain — a process that primarily happens during sleep. Simple behavioural changes to improve sleep hygiene include avoiding neurostimulants prior to bedtime (coffee, chocolate, beverages with high sugar content, etc.), and minimizing exposure to electronic devices in your bedroom. Meditation and various relaxation techniques can also be helpful to improve sleep. Adaptogens: Most adaptogenic herbs help to increase the body’s resistance to stress but some of these have specific individual quirks that make them a bit more special in assisting Cancer related fatigue/Chemo Brain. Adaptogens to the rescue! Ashwagandha is a traditional herbal medicine that has been used in India for hundreds of years for relieving fatigue and exhaustion associated with physical and emotional stress. A recent study found that Stage 2 and Stage 3 breast cancer patients undergoing chemotherapy reported less fatigue and improved quality of life when the herbal medicine Ashwagandha was used during the course of their treatment. N-Acetylcysteine can be used to combat fatigue felt by those patients who had chemo. One of the reasons fatigue, nausea and loss of appetite occurs is due to liver toxicity. During chemotherapy the liver becomes overburdened with removing toxins within the body. N-Acetylcysteine can assist with supporting the liver to function normally. * This needs to be carefully managed with the help of your practitioner. Coenzyme Q10(known as CoQ10) is a compound that is made in the body. The body uses it for cell growth and to protect cells from damage. Coenzyme Q10 has shown an ability to stimulate the immune system and to protect the heart from damage caused by certain chemotherapy Low blood levels of coenzyme Q10 has been detected in patients with some types of cancer. Thus supplementing with CoQ10 with the guidance of a medical practitioner may be beneficial. (Study of CoQ10 – University of Miami Medicine) Rhodiola Rosea is a traditional botanical medicine that has been used for centuries to increase physical endurance, enhance longevity, and treat depression, fatigue as well as other health issues. Specific to cancer, preliminary studies have shown that Rhodiola Rosea may enhance the effects of chemotherapy in general and potentially reduce universal side effects such as fatigue and cognitive impairment. Cordyceps Mushroom acts as an immune stimulator by raising cancer- and virus-fighting T Cells & enhancing Natural Killer Cells. Thus prolonging the life of white blood cells and improving resolution of infections. Cordyceps has demonstrated anti-tumor properties and also protects the kidneys from chemotherapy side effects. It is one of the most widely used tonics in anti-cancer formulas in Chinese Medicine. No matter what side effects chemo/radiation causes, it’s possible to take steps to increase your quality of life after treatment. Make sure you consult your oncologist beforehand. DISCLAIMER! This blog is made available by OPTMZ. We are not medical professionals, nutritionists or dieticians. Please do not make any changes to your lifestyle or diet without discussing it with your health care practitioner. Every single individual is unique, therefore, you are responsible for all decisions pertaining to your health. The information in this blog is based on research and all content provided in this blog is for informational purposes only. This blog is not intended to diagnose, treat, cure or prevent any disease. Content should also not be considered a substitute for professional medical expertise or treatment.  

The vegan diet has become very popular over the years with more and more people joining the lifestyle. Increasingly more people have decided to go vegan for ethical, environmental or health reasons. Veganuary is a month long movement that aims at encouraging non-vegans to try the vegan diet for a month to see the benefits the lifestyle has. When done right, such a diet may result in numerous health benefits, such as a weight loss and improved blood sugar control. However, a diet based exclusively on plant foods can in some cases increase the risk of nutrient deficiencies. Let’s begin unpacking all you need to know about joining the vegan lifestyle the right way. What Is the Vegan Diet? Veganism is defined as a way of living that excludes all forms of animal exploitation and cruelty, whether for food, clothing or any other purposes. The vegan diet thus avoids all animal products, including meat, eggs and dairy. People choose to follow a vegan diet for various reasons. These usually range from ethics to environmental concerns, but they can also stem from a desire to improve their health. Different Types of Veganism Prominent types of this lifestyle include: Dietary vegans - Often used interchangeably with “plant-based eaters,” this refers to those who avoid animal products in their diet but continue to use them in other products, such as clothing and cosmetics. Whole-food vegans - These individuals favour a diet rich in whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. (Ideal vegan diet). Junk-food vegans - These people rely heavily on processed vegan foods, such as vegan meats, fries, frozen dinners, and desserts. Raw-food vegans - This group of people eat foods that are raw or cooked at temperatures below 48°C. Low-fat, raw-food vegans - Also known as fruitarians, this group limits high-fat foods such as nuts, avocados and coconuts, and instead rely mainly on fruit. Other plants are occasionally eaten in small amounts. As mentioned before, people go vegan for a variety of ethical, environmental and health reasons. Here are a few of the most common reasons: 1.Can Help You Lose Weight. High in fiber - Fiber intake is key for weight loss and overall health. Fiber keeps us satiated and full until our next meal, and also helps prevent the temptation to snack. It also assists with regular bowel movements. They are generally lower in saturated fats - Cutting out animal products significantly reduces your saturated fat intake right off the bat. Plant-Based foods are typically lower in calories than animal foods - You naturally eat fewer calories on a vegan diet, since plants are lower in calories per serving than animal products. Foods like leafy greens, whole grains, fruits, and beans can be just as filling, but have much less fat and fewer calories than meat, cheese and eggs.  2. Can help assist Blood Sugar and Diabetes. By eating a healthy vegan diet low in cholesterol and saturated fat, but balanced enough to include fiber and protein, blood glucose levels can be easier to control. This type of diet, particularly when combined with exercise, can also help to lower blood glucose levels and better manage diabetes. 3.Ethics Veganism is a lifestyle for many who strongly believe that all living creatures have the right to life and freedom. Therefore, they are against ending a conscious being’s life simply to consume its flesh, drink its milk, or wear its skin. Ethical vegans are also opposed to the psychological and physical stress that animals may endure as a result of modern farming practices. 4.Environmental Reasons People may also choose to avoid animal products because of the environmental impact of animal agriculture. A vegan diet is probably the single biggest way to reduce your impact on Earth as it assists not just with greenhouse gases but global acidification, eutrophication, land use and water use. Other Health Benefits of Vegan Diets Vegan diets are linked to an array of other health benefits including : Cancer risk: According to a 2017 review, eating a vegan diet may reduce a person’s risk of cancer by 15%. This health benefit may be due to the fact that plant foods are high in fiber, vitamins and phytochemicals (biologically active compounds in plants that protect against cancers). Heart Health: Vegan diets can boost heart health in several ways. Animal products  (meat, cheese, and butter) are the main dietary sources of saturated fats. Eating foods that contain these fats raises cholesterol levels. High levels of cholesterol increase the risk of heart disease and stroke.  Plant foods are high in fiber, which is linked to better heart health. Animal products contain very little or no fiber, while plant-based vegetables and grains are the best sources. Vegan vs. Vegetarian The main difference between vegetarians and vegans is that although vegetarians do not eat meat, they do consume dairy products, eggs, or both. The vegan diet excludes all products with animal-based ingredients. Foods to Avoid Vegans avoid eating any animal foods, as well as any foods containing ingredients derived from animals. These include: Meat and poultry: Beef, lamb, pork, veal, organ meat, wild meat, chicken, turkey, duck, etc. Fish and seafood: All types of fish, anchovies, prawns, squid, calamari, mussels, crab, lobster, etc. Dairy: Milk, yogurt, cheese, butter, cream, ice cream, etc. Eggs: From chickens, ostriches, fish, etc. Bee products: Honey, bee pollen, bee wax, etc. Animal-based ingredients: Whey, casein, lactose, egg white albumen, gelatine, cochineal or carmine, isinglass, shellac, L-cysteine, animal-derived vitamin D3 and fish-derived omega-3 fatty acids. Foods containing these ingredients include some types of beer and wine, marshmallows, breakfast cereals, gummy sweets, and chewing gum. Foods to Eat Health-conscious vegans substitute animal products with plant-based replacements, such as: Tofu, tempeh and seitan: These provide a versatile protein-rich alternative to meat, fish, poultry and eggs in many recipes. Legumes: Foods such as beans, lentils and peas are excellent sources of many nutrients and beneficial plant compounds. Sprouting, fermenting and proper cooking can increase nutrient absorption. Nuts and nut butters: Especially unblanched and unroasted varieties, which are good sources of iron, fiber, magnesium, zinc, selenium and vitamin E. Seeds: Especially hemp, chia and flaxseeds, which contain a good amount of protein and beneficial omega-3 fatty acids. Calcium-fortified plant milks and yogurts: These help vegans achieve their recommended dietary calcium intakes. Opt for varieties fortified with vitamins B12 and D whenever possible. Algae: Spirulina and chlorella are good sources of complete protein. Other varieties are great sources of iodine. Nutritional yeast: This is an easy way to increase the protein content of vegan dishes and add an interesting cheesy flavour. Pick the vitamin B12-fortified varieties whenever possible. Whole grains & cereals: These are a great source of complex carbs, fiber, iron, B-vitamins and several minerals. Sprouted and fermented plant foods: Miso, sauerkraut, pickles, kimchi and kombucha often contain probiotics and vitamin K2. Fruits and vegetables: Both are great foods to increase your nutrient intake. Leafy greens such as bok choy, spinach, kale are particularly high in iron and calcium. Risks of Veganism and How to Minimize Them Favouring a well-planned diet that limits processed foods and replaces them with nutrient-rich ones instead is important for everyone and not only vegans. Those that follow poorly planned vegan diets are particularly at risk of certain nutrient deficiencies. Studies have shown that vegans are at a greater risk of having inadequate levels of vitamin B12, vitamin D, long-chain omega-3s, iodine, iron, calcium and zinc. Your genetic makeup and composition of your gut bacteria also play an important role regarding your body’s ability to derive the nutrients you need from a vegan diet. There are different ways to minimise the likelihood of deficiencies such as; Limit processed vegan foods. Eat fortified foods (especially those enriched with calcium, VIT D & VIT B12). Adding seaweed or iodized salts to diet. Avoiding tea or coffee during meals. Taking a Vitamin C supplement while eating iron rich foods to assist better absorption of iron. Supplements Vegans should Consider Vegans unable to meet their recommended nutrient intakes through foods or fortified products alone should consider taking supplements. The following supplements can be particularly beneficial while following a vegan diet: Vitamin B12 Vitamin D Long-chain Omega-3s EPA and DHA: Sourced from algae oil. Iron: Should only be supplemented in the case of a deficiency. Calcium: Calcium is best absorbed when taken in doses of 500mg or less at a time. Zinc: Zinc gluconate or zinc citrate forms. *Not to be taken at the same time as calcium supplements. Closing thoughts Individuals may choose veganism for ethical, environmental or health reasons. When done right, the vegan diet can be easy to follow and may provide various health benefits. Veganism is not for everyone and that's ok! But what we do suggest is that you at least try to eat a diet that includes more plant based items as every little change in the plant based direction can make a massive impact in the end! DISCLAIMER! This blog is made available by OPTMZ. We are not medical professionals, nutritionists or dieticians. Please do not make any changes to your lifestyle or diet without discussing it with your health care practitioner. Every single individual is unique, therefore, you are responsible for all decisions pertaining to your health. The information in this blog is based on research and all content provided in this blog is for informational purposes only. This blog is not intended to diagnose, treat, cure or prevent any disease. Content should also not be considered a substitute for professional medical expertise or treatment.