Good work and rest is a prerequisite for establishing good habits. Human physique is the result of the long-term role of innate endowment and acquired habits, and human character is closely related to life and growth experience, these factors can not be changed overnight, only time is in the hands of the individual. Everyone has 24 hours in a day, and it takes wisdom and perseverance to arrange time wisely to serve one’s life, family and career. As a chronic non-communicable disease, cancer is a type of disease closely related to lifestyle. At present, modern medical research on its causes and treatment is still very limited. The experience of a large number of recovered people shows that a change in lifestyle habits followed by a change in the whole person is a common feature of recovered people. It is still far from enough to achieve the goal of recovery only by medical means such as surgery, radiotherapy or Chinese medicine treatment. Even if medicine can temporarily contain the cancer to undetectable levels, the disease will return if the body that created it is not changed. It is as if the mushrooms have been removed from a dark and damp place, but as long as the growing environment remains the same, the mushrooms will grow back. Change is a difficult thing to do, and sometimes, change means choosing life again. Every thing you do, if you want to be successful, has to do with interest, perseverance, and even a need to reach a state of obsession, in addition to luck. Since cancer is a lifestyle disease, change, let’s start with changing your lifestyle habits! Let’s start with establishing good work and rest habits, making a work and rest schedule that is in line with the actual situation of one’s life and in accordance with scientific principles, restraining and regulating one’s living, diet, exercise, etc., taking into account the contact with society, and then gradually cultivating a good lifestyle.
In this paper, we take a lung cancer patient as an example and make a life schedule according to his condition, age, occupation and living habits. Through one month of implementation, the patient gradually adapted to the new routine life. After three months, the patient’s physical fitness, diet and sleep were significantly improved. You can take this example as a reference and try to make a life schedule suitable for yourself, or ask your family members to help make and assist in its implementation.
Mr. Li is a young lung cancer patient, 40 years old. He had adenocarcinoma of the lower lobe of the left lung, which was surgically resected in March 2014, stage IIB. He was treated with chemotherapy, radiotherapy and Chinese medicine after surgery. He was busy in business and had social engagements from time to time; he was tired and had poor sleep and irregular morning wake up time; he wanted to exercise but could not find time; he was financially well off but did not know how to arrange three meals and diet. Before making the rehabilitation schedule, the dietitian conducted a nutritional assessment and physical fitness assessment, which showed that the patient was overweight and had a phlegm-damp constitution. According to the patient’s condition and needs, there are four main purposes of the work and rest schedule.
1, to develop good habits of work and rest.
2.Reasonable arrangement of exercise time and exercise mode.
3.Guiding three meals and diet.
4.To balance work and rehabilitation.
I. Daily work and rest schedule
6:00~6:30 Wake up and have a bowel movement.
6:30~7:00 Sitting in bed and doing “Sitting Eight Duan Jin”.
7:00~7:30
Breakfast: Starchy food (supplemented with sugar: pasta, yam, potatoes, sweet potatoes, etc.), fruits, vegetables (salad or stir-fry), protein, and a certain amount of liquid (porridge or soup, to supplement the lack of water at night). It is advisable to have a rich variety of breakfast, and starchy items should not be missing.
Rest for about half an hour, about 8:00~8:30, take medicine (do not take medicine on an empty stomach, it is advisable to take medicine after half an hour after meal, soup can be taken together with Chinese medicine, if you need to take western medicine, western medicine should be more than half an hour apart from Chinese medicine)
9:00~10:00 It is appropriate to exercise outdoors, you can choose Guo Lin Qigong (1~2 hours, gradually increase the time according to physical ability or divide it into one in the morning and one in the afternoon) or Ba Duan Jin (standing style).
10:00~10:30
Additional meal: fruits, nuts, etc. If taking dietary supplements, you can take them at this time. Pay attention to hydration, plain water is appropriate or tonic Yi class herbal tea drink (such as dendrobium, sage, American ginseng, wormwood, etc.).
10:30~11:30 If necessary, handle personal or company affairs as appropriate; or read books, write calligraphy, listen to music, play chess, spend time with family members and other recreational activities.
12:00~12:30 Lunch: lots of vegetables, moderate amount of staple foods, rich meat, eggs and other proteins, nourishing porridge or soup.
13:00~14:00 Lunch break (turn your phone to silent or flight mode to avoid disturbance), get up, drink water, sit quietly, and have moderate exercise after about half an hour.
14:30~15:30 Exercise: choose aerobic exercise and comprehensive training of muscle strength and body coordination that help exercise cardiopulmonary function.
15:30~16:00 Rest, drink water, add meals (fruit, yogurt, etc.)
16:00~18:00 This period of time before dinner, in addition to dealing with personal or company affairs, can be recreational activities, more moderate exercise such as less strenuous ball games, hiking, etc.
18:00~19:00
Dinner: a small amount of staple foods, a large and varied variety of green vegetables, moderate amounts of protein, soup, dinner 7 minutes full can be achieved. Dinner should be light to avoid excessive sodium intake causing water retention at night or nocturia, etc.
After 19:30: Take Chinese medicine (soup + Chinese medicine): It is not advisable to take medicine too late to avoid affecting night rest.
19:40~20:40 Walk outside for 1 hour or 5 km, gradually increase the distance, return and take a bath.
(Note: If you go out to socialize from 16:00 to 20:00, you should return at around 20:30. Note that dining out follows the principles of light, less staple food, moderate amount of protein and rich vegetables, seven minutes full, and smoking and alcohol are strictly prohibited. (After returning from the dinner, change clothes and shoes, walk outdoors for 1 hour or 5 km.)
21:00 Night snack: yogurt or probiotic drink.
21:30~22:00 You can moxibustion Yongquan, Baihui, foot Sanli; foot soak (Chinese medicine tranquilizer, Tongluo class) for 20 minutes.
22:00 Go to bed and get ready for sleep, preferably before 22:30, gradually advance to 22:00 to sleep.
Precautions.
1, exercise can significantly improve immune function, a combination of traditional exercise, aerobic exercise and muscle strength exercise. It is recommended to adhere to daily walking exercise (this is one of the most actionable exercises), 20 minutes after dinner, and walk 5 km or 1 hour daily, thundering, gradually extending the time and distance according to physical fitness. Exercise habits to maintain at least 10 years!
2, dietary principles: simply summarized as: breakfast focused on starch, lunch focused on protein, dinner focused on vegetables; in fact, each meal should include a certain amount of starch, vegetables and protein, only each meal focus on different.
3, daily water intake of about 1200ml, plus dietary intake of soup, porridge, etc., daily water intake of 2000 ~ 3000ml.
4.Create the habit of regular bowel movements, do not hold urine.
5.After waking up in the morning, if you feel sleepy, you can take a nap for 30~40 minutes, not too long. The morning is the time when Yang Qi is born, in line with the changes of Yin and Yang of the day, is conducive to health.
6, avoid staying up late, do sleep before eleven o’clock every day, and gradually advance to ten o’clock to sleep! The yin is in the sleep and the yang goes to the table; the yin is maintained during sleep and the yang is fixed in the sleep, so the sleep quality and sleep time is very important for the maintenance of yin and yang. Long-term stay up late or poor sleep quality will deplete the Yin essence and Qi and blood, resulting in physical deficiency.
7, it is recommended that if you have the opportunity, you can learn the “positive stress reduction” technique. Wake up in the morning, rest during the day or before going to sleep to do positive thinking training, you can exercise personal willpower to focus on the present, to avoid being troubled by the complexity of affairs, to help keep the mind quiet and calm.
8. Minimize socializing. The body belongs to oneself, but also belongs to the family. Temporary, phased reduction in socializing, others are completely understandable. Recommendation.
9.It is advisable to consult your doctor first when taking dietary supplements such as health supplements.
10.Review regularly.