Finding your new normal can take time, but it starts with small steps that can support your physical and emotional well‑being.
1. Prioritize Bone Health
When bone breaks down faster than it can be repaired, it can lead to several problems. Bones become thinner and weaker, and small holes (lytic lesions) can form within the bone, leading to pain, fractures, and compression on the spinal cord. Calcium is also released into the blood as bone breaks down, resulting in high calcium levels.
You can support your bone health in several ways.
- Use bone‑strengthening medications. Medications like bisphosphonates (Zometa or Aredia) or denosumab (Xgeva) can slow bone loss and lower your risk of fractures.
- Get enough vitamin D and calcium. Foods like fish, egg yolks, and dairy products are good sources. Your doctor may also recommend supplements if your levels are low. If you have kidney issues, talk to your doctor before starting these supplements or bone-strengthening medications.
- Stay active with low-impact exercise. Low-impact activities like walking, stationary biking, or swimming help keep your bones strong and reduce your risk of falls and fractures.
2. Eat to Support Your Immune System
Multiple myeloma and its treatments weaken the immune system, which makes it easier for your body to get infections. But eating well can give your body the nutrients it needs to keep your immune system functioning well.
A good place to start is to get enough protein in your diet. Your body uses protein to make antibodies and immune cells to fight infection. When you don’t eat enough protein, your body starts to break down muscle to meet its needs, which can lead to fatigue and loss of strength. Good sources include lean options like chicken, turkey, fish, beans, tofu, and soy.
3. Master the Art of Energy Conservation
Start by focusing your energy on the most important tasks for the day and letting go of anything that can wait for tomorrow. This helps you save energy for the things that bring you joy. For physically demanding tasks like grocery shopping, carrying laundry, or cleaning the house, ask friends or family for help.
Instead of pushing through your fatigue, try spreading your activities throughout the day and alternating harder tasks with easier ones. You can also divide large tasks into small, manageable steps, so you can rest in between them. Taking these short breaks throughout the day helps you avoid running out of energy, so you can have energy for the activities you enjoy most.
4. Stay Physically Active
This is especially true when it comes to managing fatigue. “Staying active is one of the best ways to fight [cancer-related] fatigue. The more you move, the less fatigue you have,” says Dr. Gosain.
While resting may seem like the best thing to do when you’re tired, too much inactivity can actually make fatigue worse.
Exercise also protects your body from the physical effects of the disease. Since most people with multiple myeloma develop some degree of bone disease, weight-bearing activities like walking or light strength training strengthens your bones and lowers your risk of fractures. Staying active also helps preserve your muscle mass, which can be lost due to the disease itself or its treatments, such as steroids.
But its benefits can extend beyond your physical health. Regular movement can also ease the depression and anxiety that often accompany a chronic disease. It can also help you regain a sense of control during a time that may seem unpredictable.
5. Care for Your Mental Health
Cancer can be draining on your mental health, especially so in the case of multiple myeloma, which is difficult to cure completely. Between the lists of appointments, worries, and day-to-day living, it can be easy to become anxious or overwhelmed. A survivorship plan detailing your follow-up treatments and lifestyle recommendations may help you keep track of everything.
In addition, seek out an emotional support team — this can include friends, family, therapists, or cancer support groups. Your cancer care team can suggest some local resources.
Other ways to care for your mental health include:
- Journaling
- Exercising
- Meditating or practicing mindfulness
- Doing activities you enjoy
The Takeaway
- Living well with multiple myeloma involves establishing habits that support your long-term quality of life, including maintaining your bone health, eating a whole foods diet, managing your energy well, and keeping physically active.
- You can support your bone health by doing low-impact exercises, using bone-strengthening medications, and taking calcium or vitamin D supplements under your doctor’s supervision.
- To manage your energy, prioritize tasks that matter the most, take frequent breaks between activities, and break tasks into smaller steps. Asking for help with physically demanding activities can also help you save energy for the things you enjoy.
- Staying active is one of the most important things you can do for your overall health. Regular movement helps you combat fatigue, strengthen your bones, preserve your muscle mass, and support your emotional well‑being.
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