World Wellbeing Week 2022

This week is World Wellbeing Week and is an opportunity for people to consider and celebrate the many aspects of wellbeing. Looking after your health and wellbeing is an important part of living with and beyond lymphoma.

Wellbeing is an individual thing; for some it is about emotional and physical wellbeing, while for others it could be able achieving the right work/life balance or financial security.

Creatures of habit*
We are creatures of habit. Our days, weeks and months have a rhythm that creates our feeling of normality. It is important for us to have daily patterns and rhythms to improve our wellbeing. The essential ingredients for this are sleep, diet and exercise. The power of sunlight is also an important factor.

Sleeping
We all need different amounts of sleep, but getting a good night’s sleep of around 7 to 9 hours is important for physical and emotional health. Lots of people have difficulties sleeping sometimes. In general, the guidance to getting a restful night includes to:  

• Go to bed and get up at the same time each day.
• Do something relaxing before bed, such as reading, listening to music or having a bath.
• Avoid stimulants (foods and drinks that temporarily increase your alertness, such as coffee) close to bedtime.
• Get some natural light during the day.
• Keep your room dark at night. This includes minimising exposure to ‘blue light’, given off by devices like TVs, mobile phones, laptops, tablets, e-readers and video games consoles. Check to see if yours has a blue light filter you can set to reduce the amount it gives off.

Eating a healthy diet
Eating a healthy diet is important for both physical and mental wellbeing. It gives your body the nutrients it needs to grow, repair and work well. If you have lymphoma, it’s important to continue to eat well after your treatment to help in your recovery. Getting the nutrients you need helps to keep your strength and energy up, and can lower the risk of developing other cancers and illnesses. 

Find time for exercise* 
We are designed to move. As hunter gatherers we are designed to be in motion, so long periods of sitting will not help us feel good. Keeping your body moving for some part of the day has a direct effect on your brain. 

Try to make a plan to get up every hour and take a short walk around; you’ll be surprised at how much better you will feel after physical activity. Many exercises are available, including gentle ones you can do while sitting. The important thing is to move your body and if you can, raise your heart rate for 20 minutes a day. Your brain will release a mass of endorphins which will make you feel better. 

The power of sunlight* 
You may have heard of SAD (seasonal affective disorder) where people feel sadder in the winter than in the summer. This is because of serotonin, which acts on nearly all of the brain cells and influences mood, sleep, appetite, decision making and social behaviour. 

Vitamin D, which you get from being out in the sun, promotes serotonin production. If you aren’t able to spend time outdoors in the sunlight, you may find that your vitamin D levels are low. Low levels may contribute to feeling flat, down or becoming depressed. Antidepressants work because they raise the level of serotonin and make us feel better. 

If you think this is the case, talk to your doctor about possible supplements to increase your levels of vitamin D. Getting outdoors in the sunlight really does help, but there are some foods that have high levels that might help too: oily fish, such as salmon, sardines, herring and mackerel and cod liver oil fortified food (breakfast cereals, oatmeal, some cows’ milks and some orange juices) mushrooms - the only plant-based food that helps. Mushrooms can make vitamin D when exposed to UV light, so try leaving mushrooms out in the sun before using. 

Lymphoma Action has a number of health and wellbeing resources that you may find useful. 
 

* These sections are with thanks to Consultant Psychotherapist, Sean Orford, who shared insights on wellbeing on page 26 of the Winter 2020 issue of Lymphoma Matters magazine. 

Published: 29 June 2022