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What can I do to help myself?
If you have an MPN it’s important to take good care of yourself. There are many things you can do to feel better.
- Don’t neglect your general health, particularly your cardio-vascular health including your cholesterol. It is a good idea to have regular physical checkups, as well as eye health examinations.
- Good nutrition is important. Eat a balanced diet including lots of fresh fruit and vegetables, lean protein and whole grains. Drink plenty of water and be careful to prevent dehydration by avoiding excessive alcohol and caffeinated drinks. An anti-inflammatory diet is often recommended. More information is available below at Healthy Eating.
- Maintain a normal weight to help keep your cholesterol and blood sugar within normal limits
- Maintain your muscle mass.
- Exercise is very beneficial for MPN patients and helps fight fatigue. Recent publicity about the medical profession advocating for exercise to be prescribed for cancer patients is available here. Be sure to check with your GP and haematologist before launching on any new programme and start slowly and gently if you have not exercised before.
- Many people also find that yoga or meditation are beneficial.
- Stop smoking. Ask your GP if you need help. And you may find the Australian government’s Quitnow website useful.
Healthy Eating
One of the most important self-management things we can do with MPN is to look after our cardiovascular health, to reduce risk of blood clots. Eating a diet rich in high fibre plant foods (fruits, vegetables, legumes and whole grains), and including moderate amounts of lean proteins, low fat dairy and heart-healthy fats like olive oil, nuts and seeds protects our heart health. This link to The University of Sydney’s Heart Research Institute contains free downloadable information on nutrition, recipes and lifestyle tips for heart health.
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Keeping muscles strong to stay well with an MPN
As we age, we lose skeletal muscle mass and physical strength in a process called sarcopenia. Unfortunately sarcopenia begins from our 30s and after age 50, we can lose up to 15% of our skeletal muscle each decade. Sarcopenia is one of the most important causes of functional decline and loss of independence in older people. MPNs like other chronic inflammatory diseases are risk factors for sarcopenia. Sarcopenia contributes to fatigue and low energy levels experienced by people living with MPN.
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Meditation
Asher Packman has been a regular speaker for The Leukaemia Foundation on the benefits of non-pharmacological interventions such as meditation and yoga. Personally, Asher has found the daily practice of meditation to be of substantial benefit to his MPN journey, both in terms of lessening the physical burden of symptoms and improving his mental outlook, self-compassion and resilience.
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