Welcome to Virtual Survivorship Day 2020 !

WELLNESS ACTIVITIES

Practice Mindfulness

The video below introduces the concept of mindfulness as a stress management technique, and includes a brief counting meditation from Megan Keith, a clinical social worker and tobacco treatment specialist with DCI’s Quit at Duke Program.
 

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Duke Integrative Medicine Wellness Strategies can help create strategies to reduce your risk of developing new cancers or other chronic illnesses, potentially reduce the risk of cancer recurrence, and may decrease the side effects of conventional cancer treatment.

Explore some of the mindfulness and meditation strategies below.
 

MBSR Classes at Duke Integrative Medicine

Mindfulness Based Stress Reduction (MBSR) is a method of using meditation and yoga to cultivate awareness and reduce stress. Take a class in-person or via distance-learning.

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Try This Relaxation Technique to Manage Stress

In the video below, Child-life Specialist Jean Hartford-Todd, CCLS, shares a relaxation technique for children, teens and adults to help manage stress.
 

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Five Tips to Build Resilience to Stress

Stress resilience enables us to bounce back from setbacks and grow from these experiences. Stressful times end sooner and calmer times last longer. The Duke Diet and Fitness Center is a weight management center offering comprehensive weight loss and outpatient services that address each client’s unique medical, behavioral, nutritional and fitness needs.

In the video below, learn some tips from Duke Diet & Fitness Center to help you build your "resiliency muscle."
 

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Do Some Stretching

Watch Below: Exercise Physiologist Jessica Ferry shares stretching exercises that are beneficial for all. Ferry works with the Duke Health and Fitness Center which collaborates closely with Duke Cancer Institute’s Supportive Care and Survivorship Center.
 

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Time for a Massage?

Massage Therapy has been shown to help with easing anxiety. People who receive massage therapy report less treatment-related pain and muscle pain. Massage therapy may help to improve energy levels and improve sleep and it may help manage nausea and vomiting.

In the video below, licensed massage therapist Kim Turk, LMBD, BCTMD discusses the benefits of massage therapy, then offers some strategies you can do at home.
 

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In the video below, Kim Turk, LMBD, discusses strategies to alleviate muscle tightness due to periods of under and over use during these times when seeing a Licensed Massage Therapist isn't possible. [Music by: https://www.bensound.com/]
 

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Give Yoga a Try

Yoga may help to reduce fatigue associated with cancer and cancer treatment. Yoga has been show to improve sleep quality in cancer survivors.Reductions in anxiety and depression may also occur with yoga practice. Yoga can help improve the quality of life for people who are newly-diagnosed with cancer as well as for cancer survivors.

The gentle yoga class is designed to help you release tension, enhance energy, stretch and strengthen your body, relax your mind and lift your spirits. No yoga experience is required! We do breathing practices and postures either lying down or sitting in a chair and—for those who are able and interested—standing up, holding onto the chair for support. For those who need or want to remain seated, a chair yoga option is offered.

In the videos below, Join Carol Krucoff, C-IAYT, E-RYT, Yoga Therapist at Duke Integrative Medicine,  for Gentle Yoga, a demonstration of a Chair Stand Exercise, and some on-the-mat yoga practices to relieve back and neck pain. [Music by: https://www.bensound.com/]
 

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What About Acupuncture ?

Duke Integrative Medicine also offers, among it's many wellness strategies, acupuncture services.

In the below videos, Janet Shaffer, Licensed Acupuncturist with Duke Integrative Medicine, explains how acupuncture works and how it may ease chemotherapy-related nausea. She also answers the question, "Does Acupuncture hurt?" [For obvious reasons, this is a wellness activity we can't engage in virtually.]
 

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Unlock Your Creativity

Coping with changes and challenges can be difficult. Creativity and connection are ways to feel stronger during difficult times.

Try these activities below:

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Go on a Virtual Tour

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Take a Self-Guided Virtual Art Tour at Duke

Duke Arts & Health has downloadable walking tours of some of Duke University Hospital's Art Collection and Designed Spaces, for your smartphone.

  

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Now We're Cookin'

Chef Sueson Vess, a two-time cancer survivor (breast cancer and ovarian cancer) welcomes you into her kitchen "Special Eats" to talk food. Vess’s series of videos discusses how we can build our immunity to become an unwelcome host to viruses and disease. Survivor, supporter or struggler – wherever you are today is a good day to look at possibilities.

Smoothie Bowls!

This video is about berry good choices…speaking of fruit…berries top the list of nutrient-rich fruits. Look for organic whenever possible. Like veggies, all the colors of fruits have distinctive benefits with different antioxidants and nutrients. Two or three half-cup daily servings are good. With fruit, more is not necessarily better.

In the video below, Chef Vess talks about making smoothie bowls and why a bowl is a better option than drinking a smoothie. She shows how to make a Black Forest Smoothie, a Sunrise Surprise Smoothie, and a Sweet-Tart Key-Lime Pie Smoothie.

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Vegan Pasta!

In this video Chef Vess creates a grain-free, dairy-free, creamy mushroom “alfredo” sauce over spaghetti squash with kale ribbons. She discusses the importance of using mushrooms to bring balance to our immunity.

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Seaweed Salad with Miso Dressing!

Next, Chef Vess talks about the nutrients, flavors and ways to enjoy sea vegetables. Sea vegetables or seaweed contains iodine, calcium, iron, potassium and zinc; and has anti-inflammatory and antiviral benefits. The dressing contains miso, a beneficial fermented food.
 

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Chicken Liver Pâté!

Meat eaters typically choose muscle meats for meals. Muscle meats are a complete protein, however lacking in some nutrients that are found in organ meats like liver and heart including choline, higher amounts of B vitamins, vitamin A and more. Of course humanely raised and fed appropriate diet for the animals is particularly important when eating organ meats.

In the video below, Chef Vess looks at taking the “Eww” out of liver by creating a delicious chicken liver pâté.

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More for Physical Health & Well-Being