Get the most from your hormonal therapy
Only those who are still working think that you have more time once you are retired. The Feel+® programme must be incorporated, solidly and permanently, into the time you have. What is nice is that it is not contradictory to an active life, quite the contrary – everything which makes you move such as walking and cycling contributes to your wellbeing, since these are not activities which are dangerous or stressful for your body. Here are some tips for managing your new schedule.
Breakfast is an important meal of the day and must include something to rehydrate your body after the night, such as coffee, tea, water or fruit juice. Include one or two slices of wholemeal bread for energy and fibre, a piece of fruit (or juice) and maybe a dairy product, then you’re ready to go. If you have chosen to do your morning exercises, eat lightly because sport hinders your digestion and the feelings can be unpleasant. You will certainly have earned your morning snack.
You will feel much better for the rest of the morning’s activities if you have activated all your muscles and limbered up your joints. The body secretes adrenaline when it is stimulated; a natural drug for what is to follow!
If you plan to perform your exercises at a time when others are taking an afternoon nap, eat lunch early so as not to disturb your digestion at the time of making demands on your stomach muscles. Lunch should include salad, a protein (e.g., meat, fish, eggs) and carbohydrates.
In a restaurant, beware of the menus, particularly if the prices are cheap as these meals sometimes contain very large calorific intakes, especially if wine, cheese and dessert are included in the set menu. Try to choose a single dish, preceded by salad or followed by fruit, as this is usually quite enough.
Drinking (e.g., water, fruit juices without added sugar, tea) between meals rather than during them is recommended. Spirits as an aperitif should be eliminated, except on the odd occasion, but a glass of red wine contains tannins recommended by the medical profession!
You can perform your workout approximately 2 hours after your meal without the discomfort or fatigue associated with digestion. Some men precede it by an after-dinner walk, but you can choose to do it the other way around if you prefer. Anything is possible, but it is best to warm up the whole body and gradually activate the blood circulation by walking before the exercises.
Finally, drink water regularly and feel free to take a light snack.
Finishing the day with your exercise session is a good way to release the tensions and frustrations of the day. It also gives you an appetite and makes your body healthily tired: a few hours after exercise, the body secretes endorphins, natural tranquillisers that should bring sweet dreams!
Supper should rarely be a ‘celebration meal’. You will sleep better and get on better with your stomach if you eat a ‘light’ supper such as soup, vegetables (e.g., lentils), and possibly a protein-rich food like fish or eggs with vegetables or a small amount of starchy food.
Some people, like Jan, love to walk with his partner after dinner. “You digest better, sleep better, and it is easy to do this every day,” he says.
The onset of the disease, the prospects it closes, its physical consequences and those of the treatment may make you “feel your age” and can lead to moments of doubt, melancholy, and sometimes depression. Exercise can help you overcome these difficult moments; to feel more toned, flexible and fitter is rejuvenating! Physical activity is good for morale and the image we have of ourselves, which we project out to others.