Traveling After a Breast Cancer Diagnosis - Part 3: Enjoying Your Stay
DISCLAIMER: All information in this article is for educational and informational purposes only. It is not intended as medical advice or treatment. Always consult your healthcare team before beginning any new self-care activity or practice.
In Part 1 of this series, “Planning and Packing”, I looked at things you can do in advance of your trip to help make things easier and more enjoyable when traveling after a breast cancer diagnosis.
In Part 2, “On the Move”, I detailed how to navigate the actual travel portion via trains, planes, and automobiles.
Now we’ve finally reached the best part - enjoying your time away!
Pace Yourself
When I was first getting back to travel after treatment was done, one of the most challenging things to deal with was the gap between how I wanted to experience my time away and the reality of what my body was capable of.
Even if you are well recovered and have regained much of your stamina, in order to maximize your enjoyment - or keep up with your responsibilities depending on the nature of your trip - focus on finding a pace that balances activities with enough downtime.
Prioritize Rest
Our bodies do their best healing when we are at rest.
When you’re on the go your nervous system has to maintain a certain level of alertness so that at any moment it can divert the resources you need to the appropriate places in your body in response to the various situations you may encounter.
However, when you are at rest and hopefully relaxed, your body is able to devote its attention to things like cellular repair, nutrient absorption, and releasing physical and mental tension.
This is why it’s critical to make sure, no matter how ready you are to rage into the night, that you prioritize plenty of rest throughout your trip.
Whether it’s going to bed a little early a couple of nights or giving yourself the grace to sleep in some days, don’t feel bad about sleeping as much (or more) than you think you need!
Space Out Activities & Outings
If you’re going to prioritize rest then you need to actively make time for it.
This doesn’t mean you can’t see and do the things you want, but it does mean you might want to consider how much you pack in to one trip.
If you’re in a city and touring churches and museums, try to limit your tours to 1-2 a day so that you not only have plenty of time to take in everything that’s inside but you also run less risk of wearing yourself out.
At the beach or on an island?
Water sports or hikes that require more physical demand might be best kept to 1 a day with a “skip” day in between.
On a recent trip to Puerto Rico my sister and I got to enjoy kayaking in a bioluminescent bay, snorkeling, and some great beach walks but we made sure to plan “down” days in between so that we never felt rushed and were ready for the next adventure each time!
Stay Hydrated & Nourished
When you’re out of your normal routine it can be super easy to also fall out of important self-care habits.
Staying hydrated and nourished is a must every day but can become more challenging when you’re on the go, especially if you are in a more rural area or a foreign country.
Bring a water bottle with you - many places have refilling stations - and consider a hydration elevator or electrolyte additive if appropriate.
If you have certain nutritional needs try to make sure you eat before you go out for the day and keep a snack close so that you never have to change your plans to find something you can eat.
Build in Breaks
Rest doesn’t just mean the amount of time you sleep at night.
It means making sure that you give your body and mind breaks from activity.
This can be a few hours back at your hotel mid-day for a quick nap or some quiet time to read.
It might be stopping for an afternoon meal at a cafe to cool off and rest your feet.
It can also mean taking in a new city by tour bus instead of walking the whole way.
Whatever your style is just make sure to build in at least one break a day so that you don’t burn out before you’re ready.
On a recent trip to London where we did a lot of walking, we found a beautiful park to stop and sit in the shade for a while.
Indulge with Intention
For me one of the highlights of traveling, especially abroad, is indulging in all of my favorite foods and drinks that I can’t get at home.
Italy? Alllll the pasta, gelato, and of course wine!
France? Alllll the cheese, bread, and of course wine!
Portugal? Alllll the seafood, olives, and of course wine!
The problem with all of this deliciousness is that too much of anything can leave you feeling less than stellar.
Add to this potential side effects from medication or changed taste buds and it takes a little more thought to enjoy your meals to the max.
Eat Sensibly
I remember a particular trip that where I went all in on cheese and meat - because this was the majority of local fare - until I was so irregular and uncomfortable that I was praying to find a salad on a menu.
If you tend to have a sensitive stomach or know that certain things don’t sit well with you then balance richer choices with lighter ones.
I know this seems like an obvious suggestion but it’s easy to get caught up in the joy of being on vacation and forget that giving into every whim may have consequences.
Drink Responsibly
Drinking alcohol in any form is a very personal choice and often a complicated one after a cancer diagnosis.
If you choose to enjoy the local wine, beer, or cocktails, it’s best to do it in moderation.
I can attest to overdoing it on at least one occasion and while my husband spent the next day touring the quaint Italian village we were staying in, I spent the day on the bathroom floor (blame it on the grappa!)
While the night before was fun and I ultimately recovered, I lost a whole day to my indulgence.
(I’m not going to get into the link between alcohol and cancer risk in this article but it’s another thing to consider when you are in survivorship).
Eat Local (only if it works for you)
Local delicacies can be a huge part of the experience of traveling but it’s also ok to stick to what you know.
If you are an adventurous eater and have a hearty disposition then make sure to enjoy whatever the locals suggest.
But if your palette prefers known entities, don’t feel bad, stick with what works for you, otherwise you might end up disappointed (or worse) and that doesn’t do anyone any good.
My sister is vegetarian so when we were together in Puerto Rico we hit up the local grocery to make our own snack boards.
Working with the Weather
Between fun in the sun or some time on the slopes, you want to be extra careful when it comes to the outdoors.
Staying out of the Sun
We all need a daily dose of vitamin D but if you have recently undergone radiation therapy or are still in chemo, it’s important to pay extra attention to how much sun you get.
Radiated skin is extra sensitive and it’s not just the breast that is affected but often the chest and even the back of the shoulder.
Additionally, some chemotherapies and medications can make you more prone to burning.
Be sure to use your sunscreen and cover up as much as possible.
Try to find a shady place to hang out so that you can pop in and out of the sun and control how much exposure you are getting.
Remember that sun is reflected by water and can strengthen its rays and sunscreen needs to replaced often so consider wearing SPF protected layers as well.
I’ve been with someone who ended up with a second-degree sunburn on their back after a day on the water. It resulted in a trip to the ER and a miserable rest of their trip.
After going through cancer treatment this is the LAST souvenir you want to bring home!
Staying Cool on Hot Days
Even if you aren’t at the beach you need to take sun and temperature into consideration.
Overheating is no joke and can deplete what energy you have and increase fatigue.
In many parts of the U.S. and around the world you may find yourself in a place without conventional air conditioning but you can still stay cool.
Grab a cold bottle of water, take a break under a tree, or find a spot that DOES have AC and take advantage when you can.
Keeping Warm in the Cold
The great thing about traveling to a colder climate is the option to layer up.
This would seem to be a simple solution right?
Well it is but when you’ve had a cancer diagnosis there might be a few extra things to consider.
If you have breast implant reconstruction, many people find that they are ALREADY cold a lot of the time so any time spent out in the cold could add to this.
One amazing solution is Brilliantly Warm, a sleek high-tech wearable that slips in your bra and is controlled by an app on your phone.
And anyone who has spent time in the cold knows that fingers and toes are often the first to start to go numb but what if you are already dealing with chemo-induced neuropathy in the hands and feet?
You might have less sensation and not be able to feel the impacts of the cold, putting you at risk for staying exposed longer than you might otherwise.
Know your body and what type of accommodations you might need to make to take care of yourself.
Communication is Key
Whether you are traveling with a group or alone, it’s important to make sure that you speak up about your needs so you can have the best stay wherever you are.
I am a HUGE advocate of finding ways to be independent and self-sufficient after a breast cancer diagnosis (it’s truly the motivation behind my work) but I also fully recognize the benefits of support from others.
Here are a few situations where clear communication around what you need can be helpful:
on tours - talk with your guide if you might need special accommodations
at restaurants - ask your server for recommendations that will help you enjoy your meal
in hotels - hotel staff are there to make your stay the best it can be. Let them know how!
with your companions - if you’re in a group, find someone you trust to be a buddy
My sister was an awesome travel companion in Puerto Rico! We helped each other make the most of our vacation together.
In Summary (TL:DR):
Pace Yourself:
Prioritize Rest: Allow your body ample time to rest and relax each day to support healing, cellular repair, and overall well-being, even amid travel excitement.
Space Out Activities & Outings: Plan your itinerary thoughtfully, balancing sightseeing and activities with downtime to prevent exhaustion and fully enjoy each experience.
Stay Hydrated & Nourished: Maintain good hydration and nutrition habits while traveling by carrying a refillable water bottle, planning nutritious meals and snacks, and accommodating any specific dietary needs to stay energized and healthy throughout your trip.
Indulge Thoughtfully:
Eat Sensibly: Balance richer foods with lighter options, especially if you have a sensitive stomach or dietary restrictions, to avoid discomfort or health issues during your trip.
Drink Responsibly: Enjoy local alcoholic beverages in moderation, considering personal health and any medication interactions, to ensure you can fully enjoy your travels without repercussions.
at Local (if it works for you): Embrace local cuisine if you're adventurous and it suits your palate, but don't hesitate to stick with familiar foods if that's what keeps you feeling good throughout your journey. Prioritizing your well-being ensures a more enjoyable and fulfilling travel experience overall.
Work with the Weather:
Staying out of the Sun: Protect sensitive skin from radiation therapy or chemotherapy effects by using sunscreen, seeking shade, and covering up to avoid sunburn and potential skin damage.
Staying Cool on Hot Days: Prevent overheating and fatigue by staying hydrated, finding shaded areas, and taking breaks in cool environments, especially in places without conventional air conditioning.
Keeping Warm in the Cold: Layer clothing to stay warm, particularly if you're sensitive to cold due to treatments like breast implant reconstruction or chemotherapy-induced neuropathy, and consider specialized gear like Brilliantly Warm for added comfort and safety.
Whether you are a traveling fool like me, or you are looking to do a bit more since your diagnosis, I hope this series has been helpful in making you feel like you can plan, move, and make the most of every trip you take from here!
I hope this post has been helpful!
Any questions? Comment below or shoot me a DM on Instagram and don’t forget to check out my previous posts here on The Sunday Self-Care Chronicles!
Amy Hartl is a Board Certified, NYS Licensed, Oncology Massage & Certified Manual Lymphatic Drainage Therapist specializing in Breast Cancer.
Growing up BRCA1+ meant breast cancer was part of Amy's life even before her actual diagnosis. She first turned her prophecy into a career in 2012 to help others but, after a double mastectomy, chemotherapy, and surgical menopause in 2017, she now uses her knowledge and skills to continue healing herself too.
When not elbow-deep in entrepreneurship or advocacy at home in Buffalo, NY, she loves traveling the world with her husband, family, and friends.
She likes to thank her cancer diagnosis and Lexapro for curing her lifelong fear of flying because she’s since been to the other side of the world, flown in tiny planes (and loved it!), and even gone paragliding in the Swiss Alps.
She is a Gen-X Swiftie with a long standing love for Buffy the Vampire Slayer, Kenny Rogers, tattoos, and overalls.
And while Amy may never think of breast cancer as a gift, she does know that she is stronger because of it and lives life more fully in the face of it.
NOTE: The Sunday Self-Care Chronicles and all content written for Amy Hartl, LMT and As We Are Now LLC is written from my perspective as a cis-gendered white woman. Because this is my lived experience and what I know and can speak to, and because MOST people diagnosed with breast cancer are assigned female at birth (AFAB), I often use terms like “she, her, woman, etc..” However I recognize that breast cancer does not discriminate by race, by gender assignment or expression, or any other label or identifier that we use in our society. Therefore, this space, my free content, and my online services are all available to you, whoever you are, if you are living with a breast cancer experience.
I am also well aware that many people who are diagnosed with breast cancer will never see an end to treatment. For those still living with breast cancer, especially metastatic breast cancer, life “after” or “beyond” breast cancer may refer to diagnosis vs. an end to treatment but I use this language interchangeably and invite you to apply it how you will to your personal experience.
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