You've fought a long battle with breast cancer and are now in remission. First of all, this is a big win for you. You can be very happy about it. The biggest question on your mind now is, "Will it come back? What can I do to prevent it?" Don't worry. In addition to taking the medications your doctor prescribes and getting regular screenings, there are many things you can do yourself. Many of these may be familiar to you.
Simply put, the same healthy lifestyle habits that reduce the risk of developing breast cancer also help reduce the risk of cancer coming back. This has been confirmed by the latest studies. Regular physical activity and a diet rich in fiber, vegetables, fruits, whole grains, and nuts have been found to protect against cancer coming back. Let's talk about this in detail.
Is it really important to exercise?
Yes, definitely. There are clear benefits to being physically active.
A large study conducted in 2020 found that women who exercised regularly before and after cancer diagnosis had a lower risk of cancer recurrence and death than those who did not. Here's what the study recommends.
- Engage in at least 150 minutes (2 ½ hours) of moderate-intensity exercise per week. (e.g., brisk walking, cycling)
- Engage in muscle-strengthening exercises at least two days a week (e.g., weight lifting, yoga)
Imagine, you could achieve this goal by walking briskly for 30 minutes a day, 5 days a week. That's not that hard, is it? The surprising thing is that even women who were not able to achieve these goals completely, still achieved very good results . This means that even small actions can have a big impact.
How to start fitness after treatment?
Your body is probably very tired from cancer and its treatments. So no one expects you to run a marathon all at once. But starting small is the most important thing. Let's see how to start this in the table below.
| Action to Take | Why is it important? (Why it's Important) |
|---|---|
| Start small. | Even just 15 minutes of walking every day can be beneficial. It can be hard to start exercising with the fatigue caused by treatment. But if you start small, you will find the strength to do more over time. |
| Talk to your doctor. | This is a must. Never forget to "consult your doctor before starting any exercise" at this time. Ask your medical team about the level of exercise your body can handle right now. |
| Don't have high hopes. | You may have been a fast runner before treatment. But don't expect to run at that speed now. Give your body time to heal. That's normal. |
| Take care of your bones and joints. | Some treatments, especially chemotherapy, can weaken bones. So, start with activities like walking and swimming instead of exercises like running and jumping, which increase the risk of fractures. |
| Take care of balance. | After chemotherapy, some people may experience numbness or loss of sensation in their limbs (neuropathy). This can affect balance. Therefore, be careful about exercises that involve a risk of falling. Riding an exercise bicycle is safer than running on a treadmill. |
| Do strength-building exercises. | These can make a big difference in your daily life. There is evidence that these exercises reduce fatigue, stress, and improve quality of life and physical function. |
What do we need to know about food and drink?
Okay, now let's talk about food and drink. The main thing to remember here is:
Eat more fruits, non- starchy vegetables (especially leafy greens and vegetables like cabbage, broccoli, cauliflower), and whole grains. Limit sugary drinks and sweetened snacks.
A large study of 250,000 nurses in the United States over a 30-year period found that women who ate the most fruits and vegetables had a significantly lower mortality rate from breast cancer than those who ate the least.
These benefits have been found to be particularly attributed to green leafy vegetables and cruciferous vegetables such as cabbage, broccoli, cauliflower, and Brussels sprouts.
Let's see what to eat and what to limit .
| Food Type | Examples & What to Know |
|---|---|
| Things to eat more of | |
| Cruciferous Veggies | Cabbage, cauliflower, broccoli, kale, radishes. Try to include a few of these in your diet every day. |
| Green vegetables | Any type of leafy greens like spinach, kale, spinach, etc. These are rich in antioxidants. |
| Whole grains and fiber | Whole-grain rice, buckwheat, oats, barley. Eating a diet high in fiber has been found to reduce the risk of death. |
| Soy | Tofu, Edamame. Although there were previous misconceptions about soy, research now shows that soy may reduce the risk of cancer recurrence. |
| Things to limit or avoid | |
| Foods with a high glycemic index (High Glycemic Load) | These raise blood sugar levels quickly. For example: sugary drinks, sweet foods, white bread, processed foods such as chips, donuts. |
| Red meat and processed meat | Limit red meats like beef, pork, and goat meat. Avoid processed meats like sausages and bacon completely. |
| Alcohol | Avoiding alcohol consumption is very important to reduce the risk of cancer recurrence. |
Why is maintaining a healthy weight so important?
When you do all of this, including exercising regularly and eating a healthy diet , it will also be easier for you to maintain a healthy weight. This is very important after breast cancer.
Research has clearly shown that increased body mass index (BMI), or weight gain, after cancer diagnosis is associated with adverse outcomes .
Therefore, try your best to avoid gaining weight and maintain a healthy weight for your height. The American Institute for Cancer Research (AICR) recommendations for cancer prevention are equally important for those of you who have recovered from cancer. The recommendations are simply as follows:
- Maintain a healthy weight.
- Be physically active.
- Eat more whole grains, vegetables, fruits, and legumes (such as beans and chickpeas).
- Limit sugary drinks, fast foods, and processed foods high in fat, starch, and sugar.
- Limit red meat (beef, pork).
- Avoid processed meats and alcohol.
Take-Home Message
- After breast cancer treatment, regular exercise and a healthy diet are important to reduce the risk of cancer returning.
- Before starting any exercise program, be sure to talk to your doctor and find out what is right for you.
- Don't start big all at once, start with something small, like walking for 15-30 minutes every day. Gradually you will gain strength.
- Reduce sugar, processed foods, and red meat, and add more vegetables (especially cabbage and broccoli), leafy greens, fruits, and whole grains to your diet.
- It is crucial to maintain a healthy weight for your height. Avoid gaining weight.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න