AMOENA4LIFE amoena.com
BEYOND BUBBLE BATHS What it means to practice self-care
GETTING BACK TO ‘ME’ The importance of self-care – Rosarie’s story
45th ANNIVERSARY Amoena is celebrating 45 years of supporting women‘s confidence
TAKING GOOD CARE Caregivers need care too
FOCUS: Self-care to strengthen your physical & mental health
Issue 2020
ADVE AD VERT RTT ISSEM E M ENT EEN NT
EDITORIAL Dear Reader,
Individually
adjustable with innovative air chamber technology
ADAPT AIR BREAST FORMS Fit for you A new full breast form adaptable to each woman’s unique shape. Enabling perfect skin contact and visual symmetry.
2020 is a special year for Amoena - this year we celebrate our 45th anniversary. For 45 years we have been supporting women with breast cancer on their journey (see highlights on page XX), not only with innovative and comfortable products, but also with relevant information and inspiring stories of other women. Our aim has always been to encourage you and support your self-confidence. This year’s issue revolves around the important topic of “self-care”. Self-care is not only occasional treats such as a wellness weekend or a massage. Rather, it is about checking in with yourself regularly, consciously listening to your own needs, accepting them and taking good care of yourself. Self-care should therefore become an integral part of our everyday life. You can find a few tips on page XX. Rosarie’s story on page XX inspires us. She reveals what helped her to look ahead after her diagnosis of breast cancer and the subsequent surgery and how she incorporates self-care into her everyday life. Also, don’t miss the article about Yin Yoga on page XX a yoga practice where body awareness and self-reflection are incorporated. We will show you a few simple, gentle exercises that you can integrate into your daily routine. We hope you enjoy reading and we would love to hear from you. Yours, Amoena4Life Editorial Team
Ask your fit specialist about trying Adapt Air!
Read more and find your closest fit specialist at amoena.com 2
CONTENTS BEYOND BUBBLE BATHS
Focus: Self-care to strengthen your physical & mental health
Page 12 Getting back to „Me“
06
What it means to practice self-care
AMP UP YOUR BEAUTY
09
Make-up tips to keep you gorgeous through chemo
GETTING BACK TO ‘ME’
12
The importance of self-care –Rosarie’s story
GIVING WOMEN BACK THEIR INDIVIDUAL SILHOUETTE
16
Interview with Claudia Reichl (product manager) and Nils Stelter (project manager in product development at Amoena)
45th ANNIVERSARY
Page 06 Beyond Bubble Baths
18
Amoena is celebrating 45 years of supporting women‘s confidence
TAKING GOOD CARE
22
Caregivers need care too
SELF-CARE & REGENERATION WITH YIN YOGA
24
What is Yin Yoga and what are the positive effects of it? Easy exercises to get started. Page 24 Regeneration with Yin Yoga
TAKE US WITH YOU! amoena.com AMOENA4LIFE amoena.com.au
BEYOND BUBBLE BATHS What it means to practice self-care
GETTING BACK TO ‘ME’ The importance of self-care – Rosarie’s story
45th ANNIVERSARY Amoena is celebrating 45 years of supporting women‘s confidence
TAKING GOOD CARE Caregivers need care too
FOCUS: Self-care to strengthen your physical & mental health
Issue 2020
You can also read Amoena4Life in digital format at amoena.com — anytime, anywhere. At home or on the go, on your PC, tablet or smartphone.
3
POST-MASTECTOMY CARE @OAK
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Your local AMOENA supplier! MEDICAL AID APPROVED PRACTITIONERS 4
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5
BEYOND BUBBLE BATHS What it Means to Practice SELF-CARE We all love a good, indulgent treat once in a while. But the real magic of self-care happens when we can practice it consistently, and let it take root in our everyday routine. In the last several years, as society’s stress level has risen, so has the awareness that we can do something about it — and the self-care movement is now a global effort, a trending topic. Studies show how crucial self-care is: In 2018, the U.K.’s Mental Health Foundation conducted a study of stress levels across the nation. Results indicated that 74% of respondents had felt so stressed they were overwhelmed or unable to cope. Add a cancer diagnosis to the mix, and the lesson is clear: Taking better care of ourselves is not a luxury — it is a health imperative.
6
COMFORTABLE BRA CHOICES MAXIMIZE YOUR DOWN-TIME
HOW DO YOU PRACTICE SELFCARE?
Want to eat ice cream
For a truly stress-free moment of self-care, be sure you are wearing a supportive, comfortable bra or leisure top.
(now that it tastes good again)? Yes, that is a form of self-care. Scheduling a spa day? Indeed, you should, for your health’s sake.
We asked Amoena4Life readers,
However, once life has returned
“What does self-care mean to
to its “new normal,” your time may
you?” and received a variety of
be spoken for, and you cannot
enticing responses:
indulge in sweets whenever you like! “It’s not all salt baths and chocolate cake,” says Brianna
A spa day and massage.
Wiest, author of the book, I Am the Hero of My Own Life. Instead, creating regular, reliable self-care
Time alone!
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practices — things that fit into your day-to-day routine — will sustain you.
Taking a nap.
A girls’ day, with a haircut, having my nails done, going out for lunch and shopping with a girlfriend.
DIGGING DEEP: DAILY CARE TAKES WORK Wiest’s writing suggests that sometimes self-care must be “unbeautiful.” Tasks like checking a spreadsheet of your finances, so
Reading, dark chocolate and a hot bath.
that you feel less stressed about money, can be a form of self-care. Forcing yourself to do a sweaty workout is certainly not luxurious,
Yes, pampering is a good thing — particularly a er cancer surgeries and treatments. No one can deny that li le (and big) indulgences
but it is necessary self-care. Ally Morrison, Program Director for U.S. breast cancer charity Image Reborn, adds,
are well deserved.
7
Valletta Top
Amoena customers know that Valletta is the perfect tank top for comfort, style and soft support. Go out or stay in! There’s no bra required — it’s built in, and pocketed. Valletta Top, sizes 6 – 24.
Start and end the day with gratitude for small things
Real, lasting self-care does not require a day off or need to be momentous — it should
“
Self-care means taking the time to actively listen to your body and your heart — with
Transition from work to home gently, perhaps by creating a mini-ritual like drinking a cup of tea or washing your face before you begin cooking or cleaning
enhance what already exists: your one, beautiful life.
Turn off digital devices and cultivate intentional time with family, friends, and neighbours
compassion. In our society, we o en feel pressure to push the hardest, be the first to wake
Journal regularly; try it on Sunday mornings, for example
and the last to go to bed. [But] sometimes we need to stop when we are tired. When we take time to give ourselves what we know we need… we clear
Enjoy a nature walk — for mental clarity and physical benefit
space to be able to give more freely to others.”
Nourish yourself with good food
So, how can you make selfcare a daily practice? Try these simple ideas:
Be still — just for a few moments each day
RELAXING READING Turning off digital distractions and si ing down to read is a simple way to practice self-care. Here are some recommended publications on the topic: Wildfire Magazine – Subscriptions available at wildfirecommunity.org
Happier Now - How to Stop Chasing Perfection and Embrace Everyday Moments
Founded and Edited by April Stearns
by Nataly Kogan
Wri en by and for young breast cancer survivors, this bimonthly publication offers wisdom through personal stories. Every issue centers on a specific theme, and Wildfire encourages readers to submit their own essays. So writing down your feelings, which is certainly an act of self-care, can serve others, too. Happier Now: How to Stop Chasing Perfection and Embrace Everyday Moments (Even the Difficult Ones)
In this moving personal story, Kogan describes her discovery that “chasing the ‘big happy’” was a fruitless – and detrimental – pursuit. Instead, she learned to practice capturing tiny moments of happiness and rely on selfcompassion. She includes easy self-compassion exercises that anyone can put into practice.
8
– Y T U A E B UR O Y P OU U Y P P E AM E K O ST P I T P O U M E E H C MAK H G OU R H T S U O GORGE y, it’s not p emothera pe with h c h g u o r ave to co are going th h e u ’r o u y o t y a n e sh air th Whe of your h s disappear too. W y s s lo e h t she just u sta and eyela o help yo s t t w o is t r r b a e y p –e ke-u rom a ma f s ip t e m so re. er pressu d n u m la g
My eyebrows are looking sparse – what can I do? If you still have eyebrows and want to make them appear fuller again, use an eyebrow pencil to gently draw on individual hairs, and try a tinted gel to shape and set the brow.
Eyebrows Eyebrows frame the face, giving it character, expression DQG GHĂ€QLWLRQ
Eyelashes (\HODVKHV GHÀQH \RXU H\HV PDNLQJ them look larger and more youthful. Chemotherapy can cause partial or complete loss of the eyelashes, which can also make them more sensitive. What do I have to consider when using mascara? Mascara is great for giving volume to thinning lashes. Clean the brush regularly with soap and water, or use disposable brushes to minimise risk of infection. It’s also a good idea to replace your mascara at least every three months. When applying, concentrate on the root of the lash for the fullest look, and then gently take the wand through to the tips. Try pencilling between your eyelashes WRR WR ÀOO LQ DQ\ JDSV 5HJXODU PDVFDUD
I’ve lost my eyebrows – what can I do? If you want to draw in an entire eyebrow, try an eyebrow stencil in combination with a brow powder. You’ll get a more natural look than by trying to recreate each individual hair with a pencil. Tip: Use a photo taken before your chemotherapy to help recreate your natural eyebrows – or try out a whole new shape!
is kinder to your lashes than waterproof because it’s easier to take off. Unless you’re very dark, opt for brown mascara rather than black for a soft, natural look. I’ve lost all my eyelashes, how can I replace them? You can try false lashes, which are available as smaller clumps of lashes or complete sets, but be aware that chemo might make your eyes dry and sensitive, so the eyelash glue could irritate your eyes. It’s best to talk to your medical team before trying false lashes. Instead, try a soft kohl pencil to draw dots along your lash line and then connect them with a cotton bud using light strokes. This is a trick you can also use if you have lashes – lining gently just underneath them for a fuller look. Alternatively, use eye-shadow and a narrow brush to recreate the lash line. 9
Steer clear of red or green tints when recreating your eyelashes; they can accentuate reddened eyes even more.
Top it off Make your eyes sparkle with a fresh complexion. Use concealer to cover up under-eye shadows and even out redness, and top everything off with a gorgeous lipstick and a little blush to bring the freshness back to your face.
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11
GETTING BACK TO ‘ME’ $V D SV\FKRWKHUDSLVW 5RVDULH &ROHPDQ NQRZV MXVW KRZ important self-care is to wellbeing, and as a woman who has been through cancer more than once, she has personal experience of the challenges women face during treatment and recovery.
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Rosarie, who lives in Cork in south-west Ireland, is 62 years old and was first diagnosed with cancer when she was 30 and expecting her youngest son. She had a malignant melanoma removed under general anaesthetic and was carefully monitored over the coming months. It wasn’t until 18 years later, in 2006, that Rosarie noticed an indentation in her breast and discovered a lump. “I was a community health worker in my local area and part of my work was collaborating with the hospital on a project to help raise health awareness in the community,” she says. “I had regular contact with breast care nurses. But ironically I couldn’t take in the likelihood that I might have breast cancer myself. Instead I just ignored it because I was afraid.” Rosarie’s younger sister had just been diagnosed with the disease, which increased her own anxiety.
When she finally underwent a biopsy, the consultant told her she had a 5cm grade III tumour and that she would need surgery. Rosarie had a full mastectomy, followed by six months of chemotherapy. She was then put on Herceptin for two years as part of a trial. Five years after her initial surgery, Rosarie had a tram flap reconstruction, using muscle and fat from her abdomen to create a new breast. Unfortunately, though, she experienced complications. “I had a blood clot in the reconstructed breast, and had to go back into surgery to have that removed. I then contracted MRSA and had months of treatment and followups.” The complications meant that her reconstructed breast was now smaller than her natural breast. It was at this time that Rosarie learned her sister had developed cancer for the second time. “My oncologist suggested genetic
13
testing, which I knew would be quite controversial.” Rosarie is one of 14 children, and not everyone in her family wanted to know whether they had a genetic disposition to developing cancer. She tested positive for the BRCAII gene and, shortly after getting her results, two of her other sisters were diagnosed with breast cancer. Rosarie went on to have an elective oophorectomy (removal of the ovaries) and then, in 2012, she chose to have a mastectomy on her right side, with immediate lat flap reconstruction. “I was dreading complications again,” she says, “but it was a very different experience this time.”
TAKING CARE Rosarie has always believed in taking good care of herself, and continuing her self-care regime has been an important part of her physical and emotional recovery. She eats healthily, trying to avoid sugary foods. She enjoys walking
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´<RJD DQG 7DL &KL NHHS PH ÀW DQG give me time to slow down and listen to what’s going on in my body.”
and also does Yoga and Tai Chi: “It keeps me fit and gives me time to slow down and listen to what’s going on in my body.” She is also vigilant about any changes to her body and gets them checked out quickly if she has any concerns. One recent addition to her self-care routine was when she discovered Amoena’s breast shapers. “After the reconstruction, I was quite imbalanced. I had my own breast on the right side, and the reconstruction on the left side. So when I put on my bra, I wasn’t filling the left side. That went on for quite a while, because I didn’t know I could get a partial prosthesis. But when I became aware of Amoena’s breast shapers, everything changed. I have to say I haven’t taken it off since I got it - it makes a huge difference to my shape.” As her bust is smaller than it used to be, Rosarie has a lot of bras to choose from. “I can wear thin straps and choose from the pretty styles, which I love. But I also want to feel comfortable, and Amoena bras do that too. I wear their sports bras when I exercise,
14
and I also love the Valletta strappy top.” Rosarie believes that Amoena’s bras and her Balance breast shaper have helped her get back to where she was before she was first diagnosed. “Before my breast cancer, I was really comfortable in my body and I felt confident,” she says. “I lost some of that in my treatment, but I think I am coming back to myself and appreciating my body again now.” Her advice to other women diagnosed with breast cancer is to prioritise themselves and their recovery. “Try to do things that make you feel good, and make sure you reach out to people who can care for you and support you. It’s also really important to talk and let your emotions out. The more we talk, the more we understand and the more possibility we have of being understood. Keep going, believe in yourself and know that you will get through it.”
WITH YOU EVERY STEP OF THE WAY We are dedicated to helping restore women’s confidence and quality of life a er breast cancer diagnosis. Making a difference to women’s lives. This is what we aim for. We want to be there for you every step of the way. With resources to help you navigate your way through diagnosis, treatment and beyond.
We are excited to introduce our Amoena4Life programme – an online newsle er programme catered for everyone affected by breast cancer. By knowing where you are on your journey, we can send you most-upto date articles and information to help you answer questions about your diagnosis, treatment and recovery.
LET US SUPPORT YOU ON YOUR JOURNEY! Sign up today on amoena.com/XXXXX
You are not alone On our online platform TheDayIWasTold.com, you don’t have to feel alone anymore. It is a platform where women help and support each other with informative articles, inspirational interviews and good advice to help navigate through a breast cancer journey - from diagnosis and treatment to recovery and living. A place where women can feel informed and empowered, even when at their most fragile.
15
“WE WANT TO GIVE WOMEN BACK THEIR INDIVIDUAL SILHOUETTE.” Technical progress, the development of new materials and the improvement of production processes enable a more targeted approach to women’s needs after breast surgery. In this interview, Claudia Reichl, product manager, and Nils Stelter, project manager in the development of breast forms, explain how Amoena takes women’s needs and translates them into innovative products.
Editor: Where does Amoena get
can support their work too with
cannot offer this to this extent.
its incentive for the development
product developments.
Nils Stelter: These are exactly the
of new products?
women who o en struggle to find
Nils Stelter: It varies from case
There is a large selection of
a well-fi ing breast form. We have
to case. Sometimes there are
breast forms these days. Is it
worked intensively on a solution
new technical possibilities or
that difficult to find a suitable
in the last few years, and now we
new materials that enable new or
breast form?
can offer a product range with
further development of a product.
Nils Stelter: Every woman and
our Adapt Air breast forms that
This means that we are able to
every silhoue e is unique.
provide optimal care for exactly
serve perceived needs even be er.
As an innovative company, it
these women.
Sometimes there are completely
is a special challenge for us to
new product requirements, which
constantly develop our products
What is special about this new
arise from new surgical methods,
further. As previously mentioned,
form?
for example.
the requirements change, but the
Nils Stelter: The Adapt Air form
However, the needs of women
technical possibilities also change.
has an integrated air chamber and
a er breast surgery are
This means that we are able to
a very so , specially developed
always at the centre of all our
offer be er and be er solutions
valve. Using a small, specifically
developments.
even for special challenges.
developed pump, air is easily added to or released from the breast
How do you learn about
How do you define “special
form. As a result, the medical
women’s needs?
challenges”?
retailer personnel can customise
Claudia Reichl: As a leading
Claudia Reichl: Some women
the volume of the breast form to
global provider of breast forms,
have a very uneven, sensitive area
the woman’s silhoue e individually,
we get a lot of feedback from
of scarring, others experience
which significantly shortens the
women from different countries.
intense weight fluctuations due
adaptation process and delivers an
However, we also very much
to medication or actually need
optimal result. The woman can also
value the feedback from specialist
an intermediate size for their
do the same thing at home – at any
retailers and medical staff. They
form. Lymphoedema in the breast
time and very easily.
advise women directly and know
area o en changes the silhoue e
Claudia Reichl: The back of
about the challenges that arise
within a short period of time.
the form adapts individually
when trying to find a perfectly
In all of these cases, a form that
to the chest wall and ensures a
fi ing form, for example. We
you can individually customise is
comfortably close fit. Temperature-
listen closely to find out how we
beneficial. Most standard forms
regulating Comfort+ material
16
prevents the woman from
So it’s the perfect product?
sweating under the breast form.
Nils Stelter: There are many
Because of the air chamber and
women who are very satisfied
particularly light silicone, the form
with their previous breast form.
has a significant weight advantage
And that’s how it should be.
over standard forms.
But for all those who have not yet found any well-fi ing breast form
That sounds simple. Does the air
or have very high requirements as
not escape a er a while?
to the fit of their breast form, we
Claudia Reichl: Thanks to the
can now offer our Adapt Air series
special valve, the air actually
as an optimal and partially custom
remains in the form until it is
solution.
released again. Our test wearers
Breast forms are considered medical devices in South Africa. In South Africa, health insurance companies bear the costs of breast-form care. Affected women are usually entitled to a new form every 2 years. However, it depends on the medical aid’s terms and conditions as well as the specific option the ladies are on.
also report that no air escapes
What development trends do
and there’s no need to re-pump
you see for the future?
complete customisation – even
for months. Even when testing
Nils Stelter: The Adapt Air is the
of the basic form – remains a
on an aeroplane, there was no
only breast form manufactured
challenge for the future.
noticeable volume change.
in series production which is still
We have a prototype in the office
individually customisable.
in which the air volume has barely
The trend towards an even
changed for 3 years.
stronger individualisation,
Claudia Reichl has been at Amoena for 18 years and as a product manager she coordinates all product-related activities for breast forms. She acts as the central interface, especially between product development, marketing and sales. Nils Stelter has been with the company as a project manager in product development for more than 20 years. In addition to the development of new products and production of prototypes, the implementation of a well-thought-out production process is also among his tasks. In the end, he’s the one who enables a series production of new products.
17
45
years of supporting Women’s Confidence In 2020 Amoena will celebrate its 45th birthday. So much has changed since 1975 for women diagnosed with breast cancer, and Amoena has continued to evolve and innovate to reflect their needs. Here, we take a look at some of our major milestones.
Our anniversary plain co on bra: Lee So Bra white (44540)
Amoena’s headquarters is in Raubling, a beautiful,
organisation, with a distribution network that ensures
mountainous part of Southern Germany. Our founder,
women in more than 80 countries around the world can
Cornelius Rechenberg, invented the first silicone breast
benefit from our products. As the industry pioneer,
form while studying plastics technology engineering at
we have continually combined the latest scientific
university.
knowledge with a deep understanding of the needs of women who have breast cancer, to create a range of
Perplexed by the lack of support for women a er mastectomy, he was determined to find a be er solution
breast forms, breast shapers, lingerie and clothing that
than the makeshi padding and uncomfortable rubber
helps women feel confident and feminine a er surgery. We know that customers find our products
breast prostheses used to replace lost breast tissue and restore women‘s outline. His invention was to transform
comfortable and easy to wear – we work closely with
the lives of women all over the world, and it remains the
breast operated women during the design process
prototype for all breast forms and breast shapers made
and conduct extensive wear tests for comfort and
today.
adaptability to individual surgery types and lifestyles. We’re proud to push the boundaries of creativity, and
From early beginnings, Amoena grew to be a global
HISTORY OF INNOVATION 1975
1992
1996
Our founder, Cornelius Rechenberg, invents the silicone breast form and launches the Amoena company
Amoena introduces its first range of pocketed lingerie
In response to demand from women everywhere, Amoena introduces pocketed swimwear
1984
1994
Amoena introduces the first two-layer silicone breast form
Launch of Amoena Life magazine – the first consumer magazine for breast cancer survivors 18
our ongoing commitment to innovation has resulted in over four decades of patented materials, products and manufacturing methods.
MAKING A DIFFERENCE TO WOMEN’S LIVES Headquarters Raubling, Germany
Amoena is not just a global company but a community that is dedicated to helping restore women’s confidence
support in each other. Our online forum, The Day I
and quality of life. Breast cancer is a huge challenge,
Was Told thedayiwastold.com includes articles, case
and we want to be there for you every step of the way.
studies and health information for every stage of your
Our products are sensitively designed to meet your
journey. Complementing this, our online newsle er,
needs – from hand-made breast forms, everyday and
Amoena4Life, is a regular resource for anyone affected
luxury lingerie ranges, swimwear, workout clothing and
by breast cancer. If you haven’t already signed up,
leisurewear to headscarves.
here’s a link: amoena.com/global/your-lifestyle/
But our support goes further – with resources to help you navigate your way through diagnosis, treatment
amoena4life-digital-magazine. As we celebrate 45 years of supporting women’s
and beyond, including online platforms that help
confidence, we look forward to continuing to support
women share their breast cancer experiences and find
you every step of the way.
Women in over 80 countries trust in our supreme comfort products
2008
2014
2020
Amoena launches breast forms that incorporate its ground-breaking Comfort+ technology that helps regulate body temperature for maximum comfort
Amoena’s new pocketed clothing and sportswear with built-in support is the only collection of its kind
Amoena’s 45th Anniversary
1998
2009
2019
Amoena introduces its revolutionary Contact selfadhesive breast form
Patented Energy breast forms are launched providing maximum heat management by offering 30% more Comfort+ technology
Amoena’s patented Adapt Air is introduced
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TAKING GOOD CARE
Co-survivorship as a partner, family member or friend often means taking on the role of caregiver. Here we explore the importance of managing stress to avoid ‘compassion fatigue.’ By Beth Leibson
“When my daughter Lindsey was
myself at all.” Barbara was simply
According to the National Cancer
going through cancer treatment,
numb, unaware of the emotions
Institute (U.S.), caregivers
I was with her all day, every
building up inside her.
struggle not only with the stress
day,” says Barbara. “I only le
One day, she unexpectedly
her to shower or get something
lashed out at one of her
to eat when there was someone
daughter’s doctors. It was a wake-
else around—her father or her
up call.
cousin. Even when I went to the
of the disease itself but also with the responsibilities of caregiving. They are o en unaware of this stress. “Caregivers o en walk into
Unfortunately, Barbara is not
my office saying ‘I’m embarrassed
bathroom, I le the door open
alone. A 2007 study found that
that I’m here; I’m not the one
and did it very, very quickly.”
caregivers are just as likely to
who has cancer,’” explains Laura
Barbara didn’t take a minute for
be treated for depression and
Mosiello, LCSW, an oncology
herself, not to read a book or take
anxiety as cancer patients. Four
social worker at New York-based
a walk or talk with a friend. “I just
out of five caregivers report
non-profit Cancer and Careers.
focused on being with her, taking
feeling stress and anxiety
Mosiello provides counselling to
care of her. I didn’t think about
throughout the cancer experience.
both patients and caregivers.
22
bad,” explains Mosiello. “They
Cancer, which Hara co-wrote with
forget that they have to take care
Susannah L. Rose, MS, MSSW,
of themselves before they can
there are several signs of burnout,
tend to someone else.”
also known as ‘compassion fatigue’:
MULTITASKING AND GUILT CREATE STRESS “A lot of the stress comes from multi-tasking,” says Richard Hara, Ph.D., MSSW, oncology social worker and professor at Columbia University in New York. Caregivers typically do all the housework, manage the schedule, cook the meals, drive the patient, navigate the healthcare system,
•
Irritability
•
Sleeping difficulties (either problems ge ing to sleep or sleeping too much)
•
Loss of interest in activities
•
Social isolation
•
Recurring feelings of guilt and anxiety.
Caregivers who experience one or more of these characteristics should take notice and try to figure out how to handle the stress.
all while maintaining their own professional or vocational lives. Sometimes they work second jobs to make up for what the patient isn’t earning, Hara adds. Guilt and fatigue are common. “Caregivers o en feel that if they’re not doing something, not changing a bedpan or cooking a meal, they’re not helping,” says Mosiello. So they keep busy, maintaining a whirlwind of “They tell me, ‘I’m exhausted, I’m upset, I’m scared,’” says Mosiello. “‘But whatever I’m feeling, it can’t
Meditating, taking a daily walk, eating healthy foods and spending time with other friends and family are some simple ways to alleviate caregiver stress. There are even support groups specifically for caregivers.
activity. Taking time for oneself is o en viewed as selfish.
Caregiving can offer unexpected rewards—many people gain
caregivers as much as patients.
WATCH FOR THESE SIGNS OF BURNOUT
The patient has permission to
Sometimes caregivers are so busy
benefits of caregiving if you also
delve into their difficult feelings,
cooking and scheduling, cleaning
work diligently to take care of
because they are sick. Caregivers,
and budgeting that they don’t
yourself.
on the other hand, are expected—
notice that they’re feeling stress.
be as bad as what the cancer patient is feeling.’” The truth is that cancer a acks
expect themselves—to tough it out. “A lot of caregivers don’t give themselves permission to feel
There are, however, certain characteristics that can serve as a checklist. According to About Caring for Family or Friends with
23
new skills, a greater selfunderstanding, and a stronger relationship with the patient. But you can only experience the
Self-care & Regeneration with YIN YOGA
by Lisa Einhauser
Yin yoga is a relatively new practice style in the yoga world. Elements of classic Hatha yoga are combined with the basics of meridian theory, as they are taught in traditional Chinese medicine (TCM) among other things. In particular, Yin yoga focuses on relaxing and calming down. In addition, body perception and self-reflection are taught. Unlike the active, dynamic and more Yang-focused yoga, this passive type of yoga doesn’t warm up, strengthen and stretch the muscle tissue. Instead, it trains the fascia tissues, joints and ligaments according to their physiology. Because of their composition, these structures react very specifically to long-lasting pressure (compression) or pulling (tension). In Yin yoga, you take only a few positions within a practice session. However, you hold these positions calmly and mindfully for several minutes, and the musculature relaxes as much as possible.
GENTLE YIN YOGA CAN SUPPORT THE RECOVERY PROCESS The surgical intervention in the breast area also o en strongly affects muscle and fascia tissue in breast cancer patients at a physiological level. Even though rest was previously recommended first and foremost post-surgery, we know today that targeted, gentle training can positively influence the recovery process and prevent complications such as lymphoedema.
24
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In Yin yoga practice, we do targeted work on the fascia
of a qualified teacher. You should hold the asanas for
structures, which reproduce,
a short period of time to start with
regenerate and therefore can
– about 2 minutes – and increase
increase flexibility and mobility.
this slowly and gradually, as long
At the same time, we stimulate
as the body tolerates it. Too li le
and therefore positively influence
demand reduces effectiveness at
the lymphatic system.
all levels of practice, too much
Much like acupressure, Yin
demand leads to restlessness.
yoga directly impacts the energy channels and organs in the body. entire body system. It activates
BEFORE YOU START PRACTICING
the parasympathetic portion of
Search for a couple of quiet
the nervous system. In this way, it
minutes for your Yin practice, a
is easier for the body and mind to
time window in which nobody
reach a deeper level of relaxation,
disturbs you and your mobile
inner peace and serenity.
phone can remain switched off.
It harmonises and energises the
LISA EINHAUSER, certified yoga teacher. | lovelysita.com Lisa came into contact with Hatha yoga for the first time 15 years ago in India. Since then, she has been fascinated by the simplicity of the teaching, the direct impact on the body and mind and the possibilities for personal development through practicing. Since 2015, Lisa has been a trained yoga instructor and has been teaching Yin yoga and Vinyasa classes. In addition to the joy of teaching the various yoga techniques, she also particularly cares about sharing the philosophy behind yoga.
As aids, you can use blankets,
RE-GAIN BETTER ACCESS TO YOUR OWN BODY At a mental and emotional level, wounds are o en deep a er the diagnosis of breast cancer and the following treatment. Yin yoga can help you rediscover your own body and your own needs. Accepting the events without automatically and unconsciously falling into negative thoughts can be “learning effects” of your own Yin yoga practice. Fascia tissues also bear the scars of emotional injuries. Yin yoga can contribute to healing at this level as well as at a physiological level. Prior to the start of practice, you should consult a doctor or therapist. If you have uncertainties or questions
pillows and books. Yoga bolsters and blocks are not necessarily required. Practice on a stable base,
AMOENA ACTIVE WEAR
e.g. the floor and a blanket or yoga mat. Nice music can help you to let go, and with a candle you may be able to create a small relaxation island in your everyday life. Start with short periods of time (about 2 minutes) and observe how your body reacts. The longer you have held a position, the slower and more mindful you should be when coming out of it. A er the stress, the tissue needs time to return to its initial state. Leave the muscles as uninvolved as possible. During practice, observe your breath and the sensations in your body. In this way, you will bring back your a ention to “here and now” and remove energy from mostly unconscious, endless thoughts.
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positions, take a couple of Yin yoga classes under the instruction 25
YIN YOGA EXERCISES Exercise 1
ROTATED CHILD WITH WIDE OPEN KNEES (RIGHT AND LEFT) Sit on your heels and open your knees as far as you can with it still feeling comfortable. Bend forward slowly and rotate the upper body to the right until the le shoulder and temple are lying on the floor or a blanket. You can prop up your right arm next to your face, pull it long over your head or grasp around your back to your le thigh. Practice the same on the le side. Then, lie on your stomach.
Exercise 2
SPHINX From lying on your stomach, move your elbows under your shoulders, your forearms are touching the floor, your palms are on the floor. Let your chest open and your spine come into a gentle back bend. Your head may sink forward, your forehead lays on a block, a cushion, folded blanket or similar. Let your feet fall apart slightly wider than hip-width apart, especially if you feel a strong compression in your lower back. Relax lying on your stomach for a couple of moments.
Exercise 3
HEART-OPENING POSITION If you have sensitive knees, place a blanket underneath them. Bring your hips above your knees (table top position) and walk your hands slowly forward until your forehead touches the floor. Let your sternum melt towards the floor. If your fingers start to tingle, place your arms further apart. Go into child’s pose.
Exercise 4
CATERPILLAR In this si ing, bent-forward position, round your back. If you have any lower back problems, keep the lumbar region straight and only round your upper back. Place your forehead on the bolster/ blanket/block. You may open your feet hip-width apart, le ing your toes fall outwards or inwards. You might want to open the palms of your hands towards the sky. Lie on your back.
Find more exercises online at amoena.com 26
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Amoena4Life 2020, amoena.com | Publisher: Amoena Medizin-Orthopädie-Technik GmbH, Kapellenweg 36, 83064 Raubling | Editor: Simone Widmann | Contributors: Christina Relf, Lee Thrash, Lisa Einhauser, Monika Gutezeit | Art Director & Design: Bela Weiss | Photography: Rosarie Coleman, Simone Widmann, Adobe Stock | Print: G. Peschke Druckerei GmbH - Parsdorf b. München | Contact: info@amoena.com | All rights reserved. Reproduction or use of the contents in any manner is strictly prohibited without prior wri en permission from the publisher. This brochure is distributed to retailers and medical facilities. Amoena cannot be liable for pictorial or typographical errors. While every effort is taken to ensure the information contained in this magazine is accurate, the publisher cannot be held responsible for any use of or reliance on the accuracy of such information. Any information provided is not a substitute for professional care and should not be used for diagnosing or treating a health problem or disease. If you have, or suspect you have a health problem, you should consult your doctor. No liability for unsolicited manuscripts.
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