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10 Lessons I Learned From Cancer

10 Lessons I Learned From Cancer

Cancer is a disease that causes so much misery and death worldwide.

As it becomes more prevalent and common among people under 40, one has to wonder what is causing this illness to rear its ugly head.

In our modern world with contributors such as, stress, poor diet, genetics, family history, etc. medical professionals are baffled and short for answers as to what is causing it; even though generous amounts of money and grants have gone into research, only breakthroughs, no tangible cures yet.

Having been a victim of cancer, life has taken an unexpected turn I have learned so much and I’m getting stronger every day.

I learned more about:

Hope

No matter how dark my day was, there was a light at the end of the tunnel. Actually there were three: my wife Lars; son Scott and our new baby son Cohen. As I held their faces close to my heart, it made me want a better tomorrow for all of us to be together, and that hope became a mantra that echoed so deep in my soul it became automatic as soon as my eyes opened when waking up to fight another day.

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Purpose

Due to the illness hitting me at the most inopportune time in my working life, there was not a lot of money saved as a buffer for me to take time off. My boss was supportive with leave without pay (I had no holiday pay left) but I could go to appointments whenever I needed to and I had to find the strength to keep working as the bills needed to be paid.

The chemo sessions would go on Fridays after my half day at work and the recovery, rest and sleep took place on the weekends just to be ready to return to work on Monday, but I never missed a beat.

Kindness

I was working as a contractor with Navy personnel at the time, and my Navy boss Moses would urge me to take my time and sit down whenever I was feeling I could not cope. All the boys and girls in the department I was attached to showed me so much love and kindness, I strongly believe being there and then proved to make a difference and sped up my recovery due to a very tranquil and stress free work environment, and I truly felt I was part of the team.

Friendship

Mark was the boss in the Engineering department, a sub department of the Training Services Faculty where I was working at the time. His kind smile and positive words of encouragement came aplenty, we had a common bond; we both had young families and knew what it was like to slog it off on the job to provide for the daily bread.

Like Moses, Mark always made sure I was well taken care of, and if I ever needed to talk, his door was always open, I still keep in touch with Mark after all these years.

Respect

Then there was Chito, the head of the Health department, who had a lot of time for me, he saw me at my most vulnerable, when I swelled up and my face looked like Shrek’s. No matter how long it took me to get up those stairs, there was a lot of encouragement coming my way.

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During our informal meetings followed by Friday morning tea, Chito once spoke on how much he admired me for not giving up and how much he respected me for my ability to smile no matter how much I hurt. The respect was mutual.

Humor

My friend Bucket (not his real name) was a very popular and respected NCO, and was a crucial link between departments. His cheery nature was soothing and his easy going manner took my mind off the dark clouds lurking above me as another day scraped by.

He would bring me a piece of cake, a sweet, a newspaper or have a joke on the ready.

Who says Warrant officers are all prunes?  Bucket is a top human being and reminded me of the importance of laughter, and I believe this is because of the tough environments they work under and a joke can take their minds to happier times.

Uniqueness

They say every individual on earth is unique, and then there is Alex…..

Alex was someone who was more unique than others, and his strong work ethics and eye for detail would often be seen as pedantic and obsessive, he was quite a character.

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Once I cracked that critical exterior and he showed me how friendly and warm he was. He made me feel very special because he paid attention to me, even on days where I hardly made any sense due to my chemo brain.  He made me feel unique and I never felt alone. I could lean on him and we had lots of long conversations about the joys of illness because he was having some health issues too.

Beauty

My wife Lars tried so hard not to let the tears betray her true feelings, and even though I could see the sadness in her eyes, her beauty shone through the many times she made me a cup of coffee while I was laying down in bed after a hard chemo session.

She understood the need to let my mind wander off to a different world via video games, “Kane and Lynch Dead Man Walking” took most of my down time, often helping me channel my anger and frustration with what was happening to me.

When she came in the room she held Cohen in her arms, and she looked so beautiful, making me more determined to get better and beat this ugly and deadly illness.

Loyalty

My immediate supervisor David always stuck up for me, and kept the wolves at bay. He stood by me, and together with Moses, Mark and Chito provided so much support and encouragement.

Loyal people are a rare gem when times are tough, and I have to admit, David was it. We had video games in common and we often discussed fatherhood, the joys, challenges and responsibilities and the relationship flourished.

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Even though we parted ways, I will always remember the many kind things he did for me.

Patience

On Fridays while the poison killing me was being injected to help me live, my mind would wander off. This process would take between two to three hours on Fridays and the whole world came to a standstill. All the anxiety would blend in with the shadows made by the sun shining bright outside.

While sitting down getting the poison in me, I could not do the very things I loved most, and I had to find ways to tame my need to do something, anything and everything.

While the hours ticked away, I started to become calmer, and five years later, I am no longer in a rush. I am happy to wait at the supermarket, petrol station without the need to rush, what a great lesson to learn in order to survive the madness of modern life.

If you or someone you know is going through this horrible disease, please be patient, forgiving and kind. Cancer is not just a physical disease because through the struggle it becomes a mental challenge, and there is a high probability of developing some level of Post Traumatic Stress Disorder or PTSD, it is quite traumatic.

In my personal case, the steroids turned me into a very angry and unstable person; as I said, it has taken me almost 5 years to get back to how I used to be, it has been a long and often grim journey but I feel better as a father, husband, son, brother and friend.

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Louis Salguero

UX, HCD, UCD, GUI, graphic and web designer

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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