life-after-breast-cancer-5-wellness-strategies

Each year, over 2.3 million cases of breast cancer are diagnosed, making it the most prevalent cancer among adults. Breast cancer ranks as the leading or second leading cause of female cancer-related deaths in 95% of countries.

 

Many women are taken aback by the life-changing consequences of their cancer treatment, which can persist for years, such as pain and exhaustion. Furthermore, they often grapple with the fear of cancer recurrence, even after surpassing the widely celebrated five-year survival milestone.

 

So, what steps can be taken to enhance the likelihood of living a longer, healthier life following a breast cancer diagnosis?

 

1. Stay physically active

 

Remember to be more active and reduce the time spent sitting. It's best to work towards and then stick to around 150 minutes (2.5 hours) of planned, regular physical activity each week. This should involve a combination of aerobic exercises (like walking) and strength training targeted at specific muscle groups, performed at a moderate or high intensity to get your heart rate up.

 

Research studies have found connections between regular exercise, increased lifespan, and a lower risk of cancer recurrence. Early results from clinical trials also suggest some support for this.

 

Women with breast cancer who engage in physical activity and lead a more active lifestyle experience improved quality of life, greater strength and fitness, and fewer and less severe side effects during active treatment.

 

2. Eat a high-quality diet

 

Consuming a diet rich in vegetables, fruits, legumes, nuts, whole grains, and fish has been linked to increased survival rates in women after a breast cancer diagnosis compared to those with diets high in processed foods and red meat.

 

This improved survival is primarily attributed to the positive impact of a healthy diet on lowering the risks of other health conditions, such as heart disease, rather than directly affecting the risk of breast cancer-related mortality.

 

Many women, especially older women or those with early-stage breast cancer, face a higher risk of dying from heart disease than from breast cancer. Maintaining a high-quality diet can assist in weight management and promote heart health.

 

While there is growing interest in specific diets like ketogenic or low-carbohydrate diets and fasting during cancer treatment, current guidelines indicate that there is insufficient evidence to support their significant benefits.

 

Ongoing research is being conducted in response to the findings of a 2020 study, which proposed that a "fasting-mimicking diet" (low calorie, low protein) in the days leading up to and during chemotherapy resulted in a better treatment response. However, adherence to the diet proved challenging, with only one in five women in the study managing to follow the fasting diet for all their chemotherapy sessions.

 

3. Maintain a healthy weight

 

Excessive body weight has been associated with lower survival rates after being diagnosed with breast cancer. However, there have been no clinical trials demonstrating that weight loss following a breast cancer diagnosis can improve survival. There are ongoing trials aimed at addressing this issue.

 

Weight gain is a common occurrence after breast cancer treatment. The reasons for this are multifaceted, and carrying extra weight can exacerbate some of the treatment's side effects. 

 

A recent research on women following breast cancer treatment discovered that when they received support to lose a moderate amount of weight (5% of their body weight), they experienced improved physical quality of life and reduced levels of pain. Additionally, they decreased their risk of heart disease and diabetes.

 

In addition to these well-established recommendations, a small body of research indicates that two more behaviours related to our body's internal clock can impact health after a breast cancer diagnosis.

 

4. Get good sleep

 

Sleep disturbances, a common issue for women with breast cancer, can persist for years after completing treatment.

 

Compared to women with breast cancer who rarely or never struggle to fall or stay asleep at night, those who experience regular sleep difficulties are at higher risk of mortality from any cause.

 

The quantity as well as the quality of sleep are significant. Sleeping for more than nine hours per night, as opposed to seven to eight hours, is linked to a 48% increase in the risk of breast cancer recurrence. However, researchers have yet to fully understand the reasons for this. 

 

It remains unclear whether the increased risk of cancer recurrence is due to prolonged sleep or if extended sleep is a consequence of advancing or recurring disease.

 

5. Be mindful of when you eat

 

Initial research indicates that meal timing could be important. Extending the period between the last meal of the day (dinner or supper) and the first meal of the next day (breakfast) might help lower the risk of breast cancer recurrence.

 

Women who reported fasting for fewer than 13 hours overnight after being diagnosed with breast cancer had a 36% higher risk of the cancer returning compared to those who fasted for 13 or more hours. However, the study authors point out that randomised trials are necessary to determine if increasing the duration of nightly fasting can reduce disease risk.

 

Beginning an exercise routine after completing treatment can be daunting and scary. It's advisable to start with small goals, such as aiming to increase exercise by 10 to 15 minutes each week. Having a workout partner can be very beneficial, and there are numerous exercise programs designed for individuals who have undergone breast cancer treatment.

 

Common concerns about exercising after a breast cancer diagnosis include how to prevent swelling and discomfort from lymphedema, which occurs in around 20% of breast cancer survivors who have had lymph nodes removed. People also worry about the impact of exercise on wig discomfort and irritation from radiation. Specific guidance is available.

 

Similar to setting exercise targets, rather than striving for a perfect diet, you can aim to incorporate more vegetables into your meals every week.

 

Getting sufficient sleep can be difficult if you've been preoccupied with a cancer diagnosis or treatment, but there are tips to help you achieve the recommended seven to nine hours of sleep each night. These include exercising earlier in the day, avoiding late-night snacks, and practising good sleep hygiene.