It's normal to feel a great shock and fear when you're diagnosed with breast cancer. But the first thing you need to remember is that you're not alone in this battle. Taking good care of your body and mind while you're undergoing treatment will give you the strength you need to win this battle. So, this article is to help you get through this difficult time and pave the way for a healthy life. Let's talk about it.
Let's be careful about what we eat and drink.
A good, healthy diet is like your body's best friend during this time. There is no specific list of foods that are right for someone with cancer. This is really about the healthy foods that we all need to eat.
- Fruits and vegetables: Try to eat at least 2 1/2 cups a day. Include fruits and vegetables of different colors, such as dark green, red, and orange, in your diet. The vitamins and antioxidants they provide help repair your cells.
- Whole grains: When buying bread and cereals, choose those made from 100% whole grains. Whole grains like brown rice, buckwheat, and oats are great. These provide a steady supply of energy to the body, helping you stay energized throughout the day.
- Good fats: Don't be afraid of fat. There are also good fats that are essential for the body. Unsaturated fats, found in things like peanuts, cashews, avocados, and olive oil, are good for the body.
The most important thing is to eat a balanced diet. Talk to your doctor or nutritionist about how to plan your meals so that you get all the nutrients you need, rather than just one type of food.
It is very important to reduce red meat (beef, pork), processed meats like sausages, sweetened beverages, foods with artificial flavors , and alcohol as much as possible.
Don't forget to drink plenty of water!
As your body heals, especially from cancer treatment, side effects (e.g. vomiting, diarrhea, fever) can cause your body to lose a lot of water. So, it's important to drink at least 8-10 glasses of water a day . If you're too lazy to just drink water, try these things:
- Herbal tea - like ginger , coriander
- Some fresh fruit juice with water added
- Fat-free soy milk
Stay away from drinks like alcohol, strong tea, and caffeinated sodas, as these can further dehydrate the body.
Keep It Moving
"What kind of exercise is this?" you might be thinking. But research has found that people who stay active after a cancer diagnosis live longer. Exercise also boosts your energy, mood, and reduces stress and anxiety.
You don't need to do a lot of exercise. Anything moderate is fine.
| Exercise type | Examples |
|---|---|
| Moderate Exercise | Doing a little work in the garden, walking briskly, dancing to a happy song. |
| Vigorous Exercise | Swimming, playing tennis, jogging. |
Experts recommend at least 150 minutes of exercise per week. That's 30 minutes a day, 5 days a week. In addition, it's even better if you can do strength training at least two days a week.
Very important: Before starting any exercise program, it's important to consult your doctor to determine what is safe for you . He or she will give you the best advice for your condition.
Let's manage the fatigue that comes with treatment
Fatigue is a common complaint among people undergoing cancer treatment. This is not just normal tiredness. It is the feeling of being tired and exhausted the next day, even after a good night's sleep. Sometimes this condition can persist for a while after treatment is over.
How to deal with this?
- Stay active: It may seem strange, but doing a little exercise can help relieve this fatigue. Start with 15 minutes and gradually increase the time.
- Take care of your nutrition: Make sure you are getting enough protein, vitamins, minerals, and calories. Talk to your doctor about this and seek advice if necessary.
- Get into the habit of sleeping well: Get into the habit of going to bed and waking up at the same time every day. It's okay to take a nap during the day, but limit it to about 30 minutes.
- Plan your day: Schedule important tasks for when you feel most energized. Don't do a big task all at once, do it little by little.
Get the support you need.
When fighting cancer, it's important to think about yourself and ask for help from others when you need it. It's never a weakness, it's a strength.
Family and friends
Talk to your family and your best friends about what's on your mind. Ask them how they can help you. It could be by helping you find a ride to the doctor, by helping you get groceries, or by simply being there to listen to you.
Support Groups
Talking to others who are going through the same journey as you can be a great source of mental strength. Groups like these provide a great opportunity to share new ideas and feelings about living with cancer. There are groups specifically for breast cancer patients, or groups that anyone with cancer can join. Try to find a group that suits you.
Counseling
If your cancer diagnosis is having a major impact on your daily life, consider talking to a mental health professional . They can help you learn how to deal with the changes that cancer brings to your life. Your medical team may be able to recommend someone who has experience working with cancer patients.
Take-Home Message
- When fighting breast cancer, taking care of yourself is as important as your treatment.
- Strengthen your body by eating a balanced, nutritious diet and drinking plenty of water.
- Under the advice of your doctor, engaging in a level of exercise that is right for you can improve your physical and mental well-being.
- Fatigue caused by treatment is common, and there are ways to manage it.
- Don't go through this journey alone. Get support from family, friends, support groups, and, if necessary, professional counseling. It's a sign of strength.
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