Subject: Stronger in Sisterhood: November Newsletter

A Season of Joy, A Time for Wellness

As we step into the holiday season, we know this time of year can bring joy—but also added stress. For those navigating life after breast cancer, the holidays can feel overwhelming with expectations, gatherings, and the pressure to make everything perfect.


In this issue, we’ll focus on survivorship strategies to help you prioritize your well-being, manage stress, and embrace moments of peace and gratitude. Remember, caring for yourself is just as important as caring for others. Let’s make this season about balance, resilience, and celebrating the strength within you.

Survivorship & Stress:
Finding Balance During the Holidays

5 Tips to Reduce Stress During the Holidays

  1. Set Realistic Expectations: The holidays don't have to be perfect. Focus on what truly matters—connection, gratitude, and self-care—rather than trying to do it all.

  2. Prioritize Rest & Recovery: Schedule downtime between events. Listen to your body and allow yourself to say "no" when needed. Rest is part of healing.

  3. Practice Mindful Breathing: Take a few minutes each day for deep breathing or meditation. Even 5 minutes can calm your mind and lower stress.

  4. Stay Active in Simple Ways: Gentle movement like walking or stretching can boost energy and reduce anxiety. Make it part of your daily routine.

  5. Ask for Help: Delegate tasks like cooking or decorating. Loved ones often want to help—let them share the load so you can focus on what matters most.

November Challenge: Reach Out & Lift Up

The holidays can be especially tough for those undergoing breast cancer treatment or recovery. This month, let's make kindness our mission.


Your Challenge: Pick one person in your circle—friend, neighbor, coworker, or fellow church member—who is facing this journey and do one act of support.


Ideas to Get Started:

  • Send a heartfelt card with words of encouragement.

  • Drop off a care package (think cozy socks, herbal tea, or a small treat).

  • Offer practical help like grocery runs, meal prep, or rides to appointments.

  • Share time with a phone call or short visit to ease feelings of isolation.

  • Include them in holiday cheer with a low-stress activity like coffee or a virtual gathering.


A simple act of kindness can bring hope and comfort during a challenging season. Let’s make someone’s holidays a little brighter!

FREE Personal Training

No matter where you are in your breast cancer journey, staying active is powerful. We offer free personal training for all survivors—designed to help you feel strong, confident, and supported. Sign up today and take the next step toward your healthiest self! For more Information: Contact Darcie Follon at 712-264-6451 or dfollon@spencerhospital.org

November Support Group Recap: Understanding Lymphedema

In our October support group, we had the privilege of learning from Occupational Therapist Karin Hogge, who shared valuable insights on Lymphedema—a condition that can occur when the lymphatic system is disrupted, leading to swelling in parts of the body.


Lymphedema doesn’t just affect physical health; it can impact quality of life, body image, and emotional well-being. The good news? It can be managed. With the right treatment strategies and lifestyle choices, you can take control and reduce its effects.


Karin emphasized that early awareness and proactive care are key. If you notice swelling or changes, reach out to your healthcare team. Together, we can help you stay informed, supported, and empowered.

CALL TODAY

Ultimate Winter Salad

Ingredients

  • 6 oz. shredded kale

  • 1/2 small lemon, juiced

  • 1 Tbsp. extra-virgin olive oil

  • 6 oz. shredded vegetables, such as Brussels sprouts, cabbage, carrots

  • 2 medium apples, cored and diced

  • 1 1/2 cups candied pecans

  • 4 oz. crumbled goat cheese

  • 1 1/2 cups roasted butternut squash

  • 1/2 cup pomegranate seeds

For the Dressing:

  • 1/2 cup red wine vinegar

  • 4 tsp. whole grain or dijon mustard

  • 4 tsp. pure maple syrup

  • 1 tsp. kosher salt

  • 1/2 tsp. ground black pepper

  • 1/2 cup extra-virgin olive oil

Directions

  • Place the shredded kale in a large salad bowl. Add the lemon juice and oil. Mix well.

  • Add the other shredded vegetables and chopped apple to the bowl.

  • Make the dressing by combining all of the dressing ingredients in a mason jar. Shake vigorously for 30 seconds and then pour it over the salad. Toss well to combine.

  • Add the pecans, goat cheese, butternut squash, and pomegranate seeds on top.

  • Enjoy!

Helpful Tips: To make roasted butternut squash, dice the squash into 1/2-inch pieces and place on a small baking sheet. Toss with 1 Tbsp of olive oil and a pinch or two of kosher salt. Roast at 425ºF until browned and soft, about 15-20 min.

December Support Group

Join us for our December Support Group on Wednesday, December 3rd at 5:30 PM at the Spencer Hospital Women's Center. This month, we're focusing on an important topic: Pelvic Floor Health After Breast Cancer Treatments—presented by Rachel Hoffman, Physical Therapist.


Pelvic health plays a vital role in recovery and overall well-being, and Rachel will share practical tips and strategies to help you feel strong and confident.


Bring your friends and come for community, conversation, and empowerment. Let's learn together and support each other!

 
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1200 First Ave East, Spencer, Iowa 51301, United States

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