Each year, more than 20,000 Australians – mostly women – are diagnosed with Breast Cancer, If you are one of them or know someone, the good news is that 92 out of every 100 women will live five years or more after diagnosis.
But women are often surprised by the life-altering side effects of their cancer. treatment which may continue years later, such as pain and fatigue. And many people live in fear of their cancer returning, even after they have passed the five-year survival mark.
So, what can you do to improve your chances of living a long, healthy life after breast cancer? diagnosis,
1. Be physically active
Walk more and sit less. Ideally, this involves moving slowly and then getting planned, regular exercise for about 150 minutes (two and a half hours) a week. It includes a mixture of aerobic exercise (such as walking) and resistance exercise (which target specific muscle groups), done at a moderate or high intensity so you can huff and puff a bit.
Observational studies show an association between exercise and living longer and the prevention of cancer recurrence. And there’s also some preliminary evidence from clinical trials to support it.
Women with breast cancer who exercise and are more active have better quality of life, strength and fitness, and have fewer and less severe side effects during active treatment.
2. Eat a high quality diet
Women with better diets – including higher intake of vegetablesFruits, legumes, nuts, whole grains and fish — have been shown to live longer after a diagnosis of breast cancer than those who ate a diet high in refined or processed foods and red meat.
This is mainly due to the benefits of a good diet on reducing the risk of other health conditions, such as heart disease, rather than having a direct effect on the risk of dying from breast cancer.
many women, especially older women or women of infancy Breast CancerIn fact, they have a higher risk of dying from heart disease than from breast cancer. A high-quality diet can help maintain a healthy body weight and heart health.
There is increasing interest in specific diets (such as ketogenic or low-carbohydrate diets) and fasting during cancer treatment. But the most recent guidelines say there is no evidence yet to say these are of significant benefit.
More research is being conducted following the findings of a 2020 study that suggested a “fasting mimicking diet” (low calorie, low protein). chemotherapy, produced a better response to treatment. However, adherence to the diet was difficult—only one in five women in the study was able to stick to a fasting diet for all of their chemotherapy treatments.
3. Maintain a Healthy Weight
Excess body weight has also been linked to poor survival after a diagnosis of breast cancer. But so far there have been no clinical trials to show the opposite: that weight loss after a diagnosis of breast cancer can improve survival. Trials are underway to answer this question.
Weight gain is common after breast cancer treatment. The reasons for this are complex and carrying extra weight can make some side effects of treatment worse. Our recent study of women after breast cancer treatment found that when they were supported to lose a modest amount of weight (5% of their body weight), they improved their physical quality of life and reduced their pain level. They also reduced their risk of heart disease and diabetes,
In addition to these well-established tips, a small body of research suggests two more behaviors related to our body clock, which may affect health after a diagnosis of breast cancer.
4. Get a good sleep
Sleep disturbances — common in women with breast cancer — can persist for years after your treatment ends.
Women with breast cancer who regularly struggle to fall asleep or stay asleep at night — compared to women who rarely or never — have a higher risk of dying from any cause.
And it’s not only about how good it is, but also how long you sleep. Sleeping more than nine hours per night – compared to seven to eight hours – is associated with a 48% increased risk of breast cancer is returning, However, studies have not yet been able to reveal the possible reasons for this. Is the risk of cancer recurrence a result of longer sleeping hours or a consequence of prolonged sleep progression or recurrent disease?
5. Be Careful When You Eat
Early research shows when you eat. Delaying the time between the last meal of the day (dinner or dinner) and the first meal of the next (breakfast) may reduce the chance of breast cancer returning.
When women reported fasting overnight for less than 13 hours — compared with 13 or more hours — after a diagnosis of breast cancer, it was associated with a 36% increased risk. Breast Cancer coming back. But the study’s authors note that randomized trials are needed to examine whether increasing the amount of nighttime fasting can reduce the risk of disease.
small steps for big change
The World Cancer Research Fund has developed a list of recommendations to reduce the risk of cancer and the risk of cancer coming back. But our research finds that most women are not meeting these recommendations. breast cancer diagnosis, It can also be difficult to change habits after breast cancer, mainly due to fatigue and stress.
Starting exercise after treatment can be intimidating and even intimidating. It’s a good idea to start small, for example: Aim to increase exercise by 10 to 15 minutes each week. Having an exercise buddy really helps and there are lots of exercise programs out there for people who have had breast cancer.
Common questions about exercising after a breast cancer diagnosis include how to avoid the swelling and discomfort of lymphoedema, which develops in about 20%. Breast Cancer Survivors who have had their lymph nodes removed. People also worry about irritation from exercise and wig discomfort or radiation. Specific advice is available.
Similar to exercise goals, instead of striving for a complete diet, you can aim to eat more vegetables each week.
If you’re concerned about a cancer diagnosis or treatment, sleep can be challenging, but tips for getting the recommended seven to nine hours of sleep each night include exercising earlier in the day, avoiding breakfast before bedtime, and getting a good night’s sleep. Cleanliness is included.
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