Category: Fatigue

Posted by Christine Pope on in Cancer support, exercise, Fatigue, Health Care, Healthy Ageing, stress

Beating Cancer Fatigue: How to Support Recovery with Rest, Nutrition and Gentle Movement
Two jars of green smoothie with striped straws, surrounded by fresh cucumber and leafy greens on a wooden surface.

One of the most common and frustrating side effects of cancer treatment is fatigue — the kind that doesn’t always go away with a good night’s sleep. It can linger for weeks or months after treatment, leaving you feeling flat, foggy and frustrated.

Cancer-related fatigue is different from ordinary tiredness. It’s a whole-body exhaustion that affects your physical energy, mental focus, and motivation. The good news is that with the right mix of nutrition, gentle movement, supplements and restorative rest, you can gradually rebuild your strength and vitality.

Understanding Cancer-Related Fatigue

Cancer fatigue has many contributing factors, whether its the stress of the diagnosis and difficulty sleeping, medications that impact you with different side effects, inflammation as you recover from surgery or chemotherapy, low red blood cell counts or even changes in hormones. Treatments such as chemotherapy and radiation will deplete the body’s reserves, affecting energy metabolism and muscle recovery.

This means that recovery requires a whole-body approach: nourishing your body, rebuilding muscle, and supporting your nervous system to rest and repair.

1. Nourish with Adequate Protein

During and after treatment, protein needs are often higher than usual. Protein supports muscle repair, maintains blood sugar balance and helps regulate energy levels throughout the day. Without enough protein, your body struggles to rebuild tissue and produce essential enzymes and hormones that support recovery.

Usually people need around 1g per kilo of weight of protein daily however after surgery or treatment that will increase to 1.5- 2.0 g depending on your overall health.

How to include more protein:

  • Start the day with eggs, Greek yogurt or a protein smoothie.
  • Include lean meats, fish, tofu, legumes or lentils with lunch and dinner.
  • Add nuts, seeds, or hummus for healthy snacks.
  • For those with reduced appetite, protein powders or soups can be an easy way to boost intake.

Aim to include a source of protein at every meal — even a few mouthfuls can make a difference in stabilising blood sugar and maintaining energy.

2. Balance Blood Sugar for Consistent Energy

Many people recovering from treatment notice energy crashes after meals or when skipping food. This is often due to unstable blood sugar, which can worsen fatigue and brain fog.

To keep your energy steady:

  • Eat regularly, ideally every 4-5 hours.
  • Combine protein, complex carbohydrates and healthy fats in each meal (for example, chicken and quinoa salad with mint and shredded snow peas and cranberries with an olive oil dressing).
  • Avoid relying on sugary snacks or caffeine, which cause temporary energy spikes followed by a crash.
  • Stay hydrated — even mild dehydration can sap energy and concentration.
A woman practicing gentle yoga in a cozy, well-lit room, stretching her body with a focus on relaxation and recovery.

3. Move Gently to Rebuild Strength

It might sound counterintuitive, but one of the best ways to reduce fatigue is to move more — gently.

Gentle exercise improves circulation, oxygenation and mood, and helps reduce inflammation. It also stimulates muscle repair and improves sleep quality, all of which support recovery. Again its essential if you haven’t exercise in a while to go low and go slow.

Start slowly and build up gradually:

  • Begin with short walks, stretching or gentle yoga.
  • Aim for 10–15 minutes daily and increase as tolerated.
  • On low-energy days, focus on movement over intensity — even a few minutes counts.
  • Listen to your body and prioritise rest when you need it.

Regular movement helps reset your energy rhythms and supports your body’s natural repair processes.

4. Support Recovery with Targeted Supplements

While food provides the foundation, certain supplements can help support energy metabolism, muscle recovery and cellular repair. These should always be tailored to your individual needs, but some that may help include:

  • Magnesium: Supports muscle relaxation, energy production and sleep quality.
  • B Vitamins: Essential for energy metabolism and nerve repair, often depleted during treatment.
  • CoQ10: Supports mitochondrial energy production, particularly after chemotherapy.
  • Adaptogenic herbs such as Withania or rhodiola may help regulate stress response and resilience. Personally I do like the 5 mushroom Chinese combinations for energy and immune support however these are best suited to being supported by a practitioner to check on interactions with medications.

Always ensure your healthcare team is aware of any new supplement, especially during or soon after treatment.

5. Prioritise Rest and Recovery

Rest is not a luxury — it’s essential to healing. Cancer treatment places enormous stress on the body, and deep, restorative rest helps rebuild the immune system, hormones and nervous system balance.

Try to:

  • Create a regular sleep routine, aiming for 7–9 hours nightly.
  • Build restorative breaks into your day — even 20 minutes of lying down, meditation or quiet time can recharge you. Download the free meditations on The Meaning Of Life.TV for 30 days of options.
  • Avoid pushing through exhaustion; your body needs signals of safety and rest to heal.
  • Try mindfulness or gentle breathing to calm an overactive stress response and promote deeper sleep.

Recovery is not linear — some days will be better than others. The key is consistency over perfection.

6. Rebuilding Your Energy: A Holistic Perspective

Cancer fatigue is multifactorial — which means recovery needs to be multi-layered too. The most effective approach combines nutrient-rich food, balanced movement, stress management, and rest. Over time, these habits help restore your body’s energy systems, reduce inflammation and support emotional wellbeing.

Many years ago I remember asking a very experienced practitioner which change made the most difference? The response was that each intervention added about 16% so decide on how many of those changes you are prepared to implement.

Even small steps — like preparing a protein-rich breakfast or taking a slow walk in nature — signal to your body that you’re rebuilding. If you are not up to a walk by the beach to recharge then just start with a cuppa at a cafe somewhere peaceful.

🌿 Finding Your Energy Again

In my clinical practice, I often work with clients to create personalised recovery plans after cancer treatment — focusing on restoring energy, rebuilding strength and supporting overall vitality. Fatigue doesn’t have to define your recovery journey. With the right nutrition and self-care strategies, you can gradually reclaim your energy and quality of life.

If you’d like help creating a nutrition and recovery plan tailored to your needs, visit christinepopenutritionist.com to book a consultation. If you would like a meal plan that gets you started on recovery download my Better Brain Health recipes to get started today.

Posted by Christine Pope on in Detoxification, exercise, Fatigue, Gratitude, Health Care, Travel

Why a health retreat like Elysia might just be what you need

Have you ever thought about hitting pause on the chaos of everyday life and just focusing on YOU? Well, a health retreat might be just what you need, and if you’re looking for a beautiful spot to do it, Elysia in the Hunter Valley is a total gem.

The first retreat I went to many years ago was a very strict program where you were expected to participate in all sessions and couldn’t leave the property. Elysia adopts a much gentler approach and accepts that you need to be able to incorporate changes into your real life when you get back.

So, why should you consider a health retreat? Let me tell you, it’s all about hitting reset buttons—physically, mentally, and emotionally. Here’s what you can expect and why it’s so worth it:

1. Get the chance to try everything

Retreats like Elysia are all about treating your whole self and they have a wide range of options for movement so that you can try a range of activities and decide what works for you. The usual schedule is Tai Chi on meditation hill at sunrise, a brisk walk around the golf course at Cypress Lakes followed by breakfast and a stretch class. Some mornings you can jump in the pool and do a deep water running class rather than the walk. The activities are all optional and generally easing in is probably the best approach. The day’s options will include strength work in the gym ,pilates mat class or yoga as well as movement sessions like Feldenkrais or zen walking.

2. Time for a Good Detox

Ever wanted to give your body a little break? Many retreats focus on detoxing—think juices, wholesome foods, and spa treatments. It’s a chance to feel energized, clear-headed, and just better all around. Plus, the peaceful surroundings of the Hunter Valley make it even easier to relax and let go. The best part of it is having someone else do all the work in food preparation and shopping and just enjoying delicious meals. Elysia also provides morning juices and mocktails pre dinner which gently support effective detoxification in addition to the fresh unprocessed foods sourced locally.

It is always fascinating to see how eating well for a few days can improve your health but on one occasion we saw the difference with a guest who was on a insulin pump and between the movement and food saw almost a halving of his insulin use by the end of the program. This was a significant shift in five days and really highlighted to him the benefits of these types of changes.

3. Expert Help When You Need It

At places like Elysia, you’re not on your own. You get to chat with health pros, nutritionists, and trainers who help guide you with personalized tips. It’s so much easier than doing the rounds with a whole range of appointments. There are also daily talks on relevant topics such as Stress Management , Sleep Hygiene and Movement to educate you about what you body needs.

4. Chill Out and Clear Your Mind

Sometimes, life just gets too noisy. That’s where a retreat’s calm environment comes in. With mindfulness exercises and meditation, you can really unwind, reduce stress, and find that peaceful, focused space inside you. Elysia ask program guests to leave phones in the room in a safe which also really helps people unwind. Many people leave feeling more relaxed and balanced.

Spa treatments are another way to calm the adrenals and reduce stress and most spas offer a wide range of massage and beauty treatments, Elysia built the retreat around its health spa which also offers a heated pool, steam room and spa.

5. Make New Friends and Stay Inspired

There is nothing that bonds a group faster than a shared experience. The program guests at Elysia are usually very welcoming. A few years ago we had a group with equal numbers of men and women some who were highly stressed. Initially the guys were a little competitive about activities but as the week went on and get they a little more relaxed they started getting competitive about spa treatments trying lots of options quite happily – the favourite was the Watsu treatment!

6. Discover Yourself

A retreat is a bit of a journey of self-discovery. It’s a chance to step back from your busy routine, reflect, and come away with fresh goals—whether it’s better sleep, healthier eating, or just more self-care!

In a nutshell: If you’re craving a break that leaves you feeling refreshed, energized, and inspired, a health retreat like Elysia in the Hunter Valley might just be your new happy place. It’s not just about feeling good for a few days—it’s about setting yourself up for a healthier, happier you.

Have you ever been to a retreat? Or maybe you’re thinking about trying one? I’d love to hear your thoughts!

Posted by Christine Pope on in Cancer support, Energy, Fatigue, Health Care, Nutrition, Pain

What were my top ten takeouts from the Lipoedema Symposium ?

Regular seminars are a key part of my professional development. One of the insightful comments shared at this year’s symposium in regards to Lipoedema diagnosis, “Lipoedema is a common presentation in women but is not commonly diagnosed.” That statement was my first key takeout as Lipoedema prevelance is estimated at up to 11% of the population. Given its a disease which largely affects women it is not surprising that it takes a significant time to diagnose and treatment options are often limited. One of my reasons for attending was to improve my understanding of the condition.

The second takeout was the importance of diagnosing Lipoedema and differentiating it with Lymphoedema. Lipoedema is a connective tissue disorder that causes abnormal buildup of fat in the connective tissue predominantly the legs and sometimes the arms accompanied by pain and swelling. Lipoedema is usually bilateral as in that it will appear on both sides and will also present with spider vein or varicosities. Another common issue is that weight loss won’t result in a reduction in volume in the affected limbs. In fact weight loss is more difficult for those experiencing this condition.

Lipoedema often presents with other concerning symptoms including pain, brain fog, fatigue and even hypermobility conditions like Ehlers- Danlos syndrome.

The fourth takeout concerned the importance of managing obesity through slow patient weight loss. Avoiding fad diets and nourishing the body with adequate calories that exceed or meet the client’s basal metabolic rate is essential. Protein is a critical part of weight management and maintaining muscle, particularly once you start transitioning though menopause. Protein requirements are also higher as you age so protein needs to be adjusted.

Lipoedemea can, like many chronic conditions , be expensive to manage with the cost of treatments, compression garments and appropriate exercise to name just a few items. Four of my other learnings were useful self care techniques which were shared at the event and were low cost ways of managing symptoms. These included breathwork, meditation, movement and gentle techniques for your own lymphatic massage. We had a demonstration on the day however the speaker, Lisa Higgins, also shares details of the home lymphatic techniques on her youtube channel – click here .

Deep breathing activates the lymphatics and there are a couple of options. One is to breath in for five counts and then breath out for five. Another simple technique is to practice box breathing. Breath in for four seconds, hold for four, breath out for four and then hold for four seconds and repeat. Repeating either of these sequence four to five times a day is a good way to regularly activate lymphatics and improve the clearance.

Meditation is considered a useful technique for stress management and a reasonably useful free series is The Meaning of Life.TV which is a 30 day series of ten and twenty minute meditations. Regular meditation can reduce stress levels which is a critical area for those diagnosed with Lipoedema who often suffer from anxiety and depression.

Appropriate movement for Lipoedema needs to focus on gentler movement and if you can’t afford a personal trainer or sessions with an Exercise Physiologist then look out for Pilates or Yoga classes. There are lots of great online options now as well as local classes. Another effective option is walking waist deep in water, the pressure gently acts in a similar way to lymphatic massage. You can always access local pools or if you have the chance ocean pools.

Overall Lipoedema is a complex condition requiring holistic treatment. The final takeout is the importance of a support network to manage your condition. This could include a good lymphatic practitioner with appropriate training, a nutritionist and an exercise physiologist as well as a doctor who really understands the condition and as and when required a pyschologist.

Posted by Christine Pope on in Fatigue, Health Care, Nutrition, Tea

Six ways to improve your recovery from the latest bug

After a round of the flu, covid or the latest bug circulating do you give yourself time to test and recover ? Actually do you focus on your recovery or are you just focussed on getting back to your routine as quickly as possible? To really support and build a strong immune system its important to focus on what will optimise your recovery whilst you are acutely unwell and then during the recovery time.

What are the key areas you want to focus on to make sure you recover well?

First up when you are sick make sure you are getting adequate rest, whether its actually sleeping or lying on the couch watching your favourite streaming series. It’s often a good idea to rewatch a favourite series, it requires less brain power to stay across stories you already know. For me it’s usually a comedy show, like The Big Bang, my all time favourite BBC series, Pride and Prejudice and you know I may want to add Bridgerton to that list. My rule of thumb is if you still need an afternoon nap you probably aren’t ready to go back to work, give yourself at least one day when you don’t need to sleep part of it.

For many people who can work from home the option often means they keep working even when not well. Sick leave is there to be used when you are unwell so make sure you use it to rest up and recover. Chances are the work you do when you are unwell is unlikely to be your best. Make sure you do use your sick leave or carer’s leave as intended. If you are able to ask for work from home maybe use it for a few days post recovery to make sure you get enough rest and also avoid travelling in the cold and being around other people who may be unwell.

delectable baked pumpkin pie
Photo by Karolina Grabowska on Pexels.com

Often one of the symptoms of being unwell is loss of appetite so its deal to have the option of light and nourishing foods available as you recover. Soups are ideal and Harris Farm has quite a range you can access via Uber Eats!! There are also a couple of other easy soup recipes in my other blog and probably one of my favourites is Asian Chicken Noodle Soup in Winter warmers – soups . Not a lot of ingredients and fairly quick to assemble. Generally its a good idea to keep a stock of chicken broth for these types of occasions and some rice noodles in the cupboard. That gives you most of the basics or if you are really tired just make up the rice noodle and pour the broth over it for a very quick variation.

One of my recent additions to the list of nourishing foods is rice congee or chicken congee. It’s basically a form of rice porridge but its very easy to eat when you aren’t well. Gentle on the stomach too which is a plus. This recipe from Taste.com is a an easy one to start with, Chicken Ginger congee .

Maintaining hydration is also critical whilst unwell however there are a range of teas that can be helpful to manage symptoms. Peppermint tea can be soothing if you have a cough as well as settling an upset stomach. Ginger can also be a good option for nausea and is easy to make up as a tea by slicing it and steeping in a teapot for 5-10 minutes. More tips on useful teas are in the blog Herbal teas for hydration .

Finally once you are back feeling more yourself make sure you pace your exercise and don’t just head back to the gym at full intensity. Start with some gentle walks or stretching and build back up over a few weeks. If you return to exercise and are really exhausted by it then take a few days more recovery time before heading back to the gym again and then reduce the intensity of your next session.

Need a bit more help recovering from recent infections? You can make an appointment with Christine Pope at Elemental Health at St Ives on 02 8084 0081 or online at Elemental Health .

Posted by Christine Pope on in Ageing, Detoxification, Energy, Fatigue, Health Care

Heat and cold, stressors which boost energy and slow ageing

Looking for a way to improve your energy levels ? Turns out we can certainly benefit from some of the strategies from Nordic countries particularly in regards to saunas and cold plunging. Mild hormetic stressors such as heat and cold can be really beneficial (and enjoyable).

What is a hormetic stressor ? It’s a mild stress to the body which actually generates a low level of free radicals. In the presence of a low level of free radicals we produce more mitochondria. Mitochondria are the energy producing part of a cell and as we age we tend to start losing them. The major hormetic stressor which we are all familiar with is exercise and the reason this is beneficial is it encourages the body to make more mitochondria which in turn means we can produce more energy. Stimulating these processes gives us improvement in both our short term and long term health.

Often we talk about stress as being negative for our health however it really comes down to the type of stress and the dose. Prolonged stress of any type can have negative implications for our health in the same way that prolonged exposure to cold water can result in hypothermia. A few minutes in the cold water is beneficial, too long an exposure is a problem.

What are some other types of hormetic stress ? The top 10 include the following;

  1. Intermittent Fasting
  2. Cold
  3. Heat
  4. Hypoxia
  5. Red and near infrared light
  6. Exercise
  7. Dietary Phytochemicals
  8. UV light
  9. Xenobiotics
  10. Intermittent Nutrient Cycling

In this blog we are going to focus on the benefit of Heat and infrared light however there is more information on some of these options in my blogs such as Is Fasting for me ? and Six ways to increase your energy If you are interested in looking at cold hormetic stressors the latest blog on my clinic page is also useful Is it good to have a cold shower every day

Infra red light such at that from an infra red sauna penetrates soft tissue up to 3 centimetres warming the body and opening blood vessels in a process called “vasodilation.” The blood vessels on the surface expand and as the body heats it encourages sweating. Spending 30 minutes in a sauna is believed to increase heart rate and improve your exercise tolerance. A small study in 2005 showed that a month of sauna bathing in a group with Chronic Heart Failure saw improvements in 13 of 15 participants. In addition to a reduction in blood pressure and improved exercise tolerance they also say reduced levels of stress hormones. (1)

Recently my husband decided to see if a month of infra red sauna was beneficial and he found after a few weeks that his heat tolerance had improved, he felt his stress levels had reduced and he was noticing less muscle pain. He is a much smaller study group but still interesting to see the benefits over a short period of time. He is also quite keen to continue so expect an update on his progress in a couple of months.

A recent article in The Conversation “Can’t face running try a hot bath or sauna” looks at some of the benefits of hot bathing and also the advantages of using sauna to build up your tolerance when you are unable to exercise. In this way it could be useful for those people suffering from Chronic Fatigue for slowly improving resilience and assisting in recovery so that they can start to exercise. It is important if you suffer from Chronic Fatigue that you build up very slowly and gently with any new routine.

Need more assistance with improving your energy levels ? Book in with Christine Pope at Elemental Health at St Ives on Tuesday or Wednesdays. Bookings online at www.elementalhealth.net.au or by phone on (02) 8084 0081 .

(1) https://www.onlinejcf.com/article/S1071-9164(05)00108-9/fulltext

Posted by Christine Pope on in exercise, Fatigue, Health Care, Tea, vegetables

Post Viral Fatigue (and other symptoms)

Most people when they get sick usually find that after the initial illness they probably need to spend one or two days recovering and then they are fine to get on with their work and lives as per usual. For a small percentage after a virus they may find that they are slower to recover and what usually took a few days is now taking a few weeks or months. If you are finding that your recovery is much slower than usual it might be good to review some of the strategies recommended below and see if adopting these assists with your recovery.

There are three main areas to focus on in terms of post viral recovery, namely, rest, immune support and good quality nutrition. In addition if recovery is protracted its a good idea to check with your healthcare practitioner and ensure that there are no other factors which are contributing. For example its not uncommon for women suffering with anemia (low iron) to find it takes a long time to recover from an illness. Another factor that can be problematic is a history of glandular fever as people who have had this virus are more prone to developing post viral fatigue.

REST

Once upon a time when people had a serious illness there was this concept called convalescence. It was expected that people continued to rest and recover after an illness. In today’s world I tend to recommend streaming sessions, find a series online that you enjoyed and rewatch it. A series that you have watched before does not require as much concentration and you can doze on and off without affecting your viewing.

It also important to ensure that even when you feel well enough to return to work you schedule rest into your day, whether it’s a short nap on the couch if you are working from home or just making sure you get out for a break at lunchtime. In this era of constant busyness it can be very hard for people to cut down their workload to allow time for this but adequate rest post virus will reduce the amount of downtime you need.

You may also find that its useful to gradually return to exercise slowly. This might mean starting with short walks of ten minutes and building up gradually, rather than just returning to a full on gym or pilates session. If you are coping with short walks once a day then build to twice a day consistently. However if you do find that heading back to the gym wipes you out for a day or two, then its time to regroup and gradually build up again.

IMMUNE SUPPORT

If fatigue and other symptoms are continuing for a protracted period then its possible you have a low level of the virus continuing in your system. There are a number of options for supporting your immune system to enable it to recover. These could include anti-viral herbs as well as nutrients which support the immune system, such as Vitamin D, Zinc and Vitamin C. With Vitamin C aim for 500mg three to four times a day however with Zinc 25mg daily is a useful dose. It is helpful to know your Vitamin D levels before supplementing however 2-3 weeks of higher dose Vitamin D 2-4000 IU daily should be manageable for most people when recovering from a virus.

One useful option for supporting the immune system is medicinal mushrooms in particular supplements with Reishi, Cordyceps, Turkey Tail and Shitake being useful. These are often supplemented in powder form rather than consumed as mushrooms. If brain fog is problematic post virus then Lion’s Mane is useful for brain function, however it is also important to consider other key nutrient to support brain health including good quality fatty acids, such as fish, avocado and nuts and seeds.

GOOD QUALITY NUTRITION

An over looked area for recovery is diet. To really assist your immune system to work effectively its important to ensure that you are eating a wide range of vegetables and fruit, up to 30 different types in a week. Its really easy the first couple of days to build good variety but then we often have the same vegetables every two or three days. This recent blog provides you with a good range of options for feeding your microbiome as well as possible What are the best vegetables for feeding your gut ?

In addition to the three cups of vegetables a day make sure to include a small amount of protein as well as a couple of serves of carbohydrates, from potatoes, rice or grains. At this stage in recovery easily absorbed carbohydrates are quick sources of energy.

Depending on whether your stomach was affected you may find that its easier to start eating bland food initially and then gradually add more variety. Start with warm foods as it requires less digestive energy to break it down. This might include soups, steamed vegetables or casseroles if you are up to meal preparation.

For those who are struggling with thinking about what to cook there are a few blogs on the site meal plans Meal Plan Week One and Meal Plan Week Two could be a couple of options or if you would prefer lighter healthier foods then Spring Reset Meal Plan might be useful for you.

For more support with post viral illness book in an appointment with me at my St Ives clinic or online. Bookings are available through http://www.elementalhealth.net.au or on (02) 8084 0081.