Taking care of your body after surviving breast cancer, will help you to get your life back in order and help your emotional recovery. If you have received treatments and undergone surgery, there are some simple things you can do to get on the road to recovery.
Once you are feeling strong enough you can set yourself some simple goals, so you can look forward to a healthy lifestyle that should make you feel alive and revitalized. The key points are just about your long-term health and the advice given is really about how to maintain a healthy lifestyle.
The steps to improving your health are very simple – eat a balanced diet, exercise, stop smoking and limit your alcohol intake.
Breast Cancer Treatment and Exercise
Of course you may have only just recovered, so you need to do what you feel comfortable with, don’t push yourself if you don’t feel ready. However exercise is a great way to make you feel healthier and happier and can help to speed your recovery. Once you’ve started exercising you should start to feel stronger and less stressed. If you have problems sleeping, exercise may even help you to sleep better. You should notice that once you started exercising you begin to feel stronger and less tired.
It’s important that you chat to your doctor about exercising before you decide to start. You will be given advice on the types of exercise you can do, how often you should be doing it and for how long. You don’t have to join an expensive gym or go to aerobics classes, find the time to walk or cycle. Even using the stairs instead of a lift will help to build your strength.
Smoking and the effects after breast cancer
Stop Smoking!! If you are finding it difficult you must ask for help, your doctor will be able to point you in the right direction. The NHS have a free smoking helpline – 0800 0224 332, give them a call. Of course by stopping smoking you will reduce the risk of your cancer recurring and it will also help to lower the risk of developing a secondary type of cancer. In addition to this, no more standing outside in the cold at a restaurants or pub!! The other benefits of stopping smoking should also be a great incentive, your skin will no longer be dehydrated and you can say goodbye to discoloured nails, sore eyes and smelly hair and clothes!
Making sure you have the right diet
Eating a balanced diet is generally good for your health. It’s important to get your 5-a-day, however it can sometimes be difficult to achieve this. Your 5-a-day should include a combination of fruit and vegetables and you should vary them. They are packed with vitamins and minerals and will help towards losing weight or maintaining a healthy weight. In addition, they are also a fantastic source of fibre and antioxidants and may even help to reduce the risk of heart disease, strokes and some cancers. For tips on how to achieve your 5-a-day, visit their NHS Website - http://www.5aday.nhs.uk/WhyEat5aday/About5aday.aspx.
Get back to cooking – stop eating ready meals as they can often be high in fat and salt and may have a higher percentage of saturated fats. Instead start cooking and choose healthy fats. It’s essential to have healthy fats in our diet, so when choosing fats look out for unsaturated fats, monounsaturated and polyunsaturated fats. These fats can help to reduce the risk of heart disease by reducing your cholesterol. Healthy fats can be found in olive oil, peanut oil, canola oil, avocados, nuts, seeds, vegetable oils, fish such as salmon and mackerel, flaxseeds, and flax oil.
Make sure you are getting protein in your diet, but opt for those that are low in saturated fats such as fish, leans meats, eggs, nuts and seeds. Although there are many diets out there that opt for no carbohydrates, it’s important to have them in a balanced diet. So opt for healthier versions such as wholegrains.
Drinking alcohol while recovering from breast cancer
Most of us would find it difficult to give up alcohol, so try and drink in moderation if you can’t give it up. The recommended limits for women are no more than 14 units per week and no more than three units in one day. There are one and half units in a small glass of wine and one unit in spirits for a standard pub measure. Half a pint of beer, lager or cider has one unit. If you drink above these recommended limits, you will have a greater risk of developing serious health problems and whilst it isn’t clear whether alcohol can cause breast cancer recurrence, it can increase the risk of a second primary cancer.
If you have any concerns, talk it over with your doctor.
Maintaining a healthy weight
As you’ve been undergoing treatment and surgeries, you may have lost or gained weight, so it’s important to get yourself back to a healthy weight. Your doctor or consultant will let you know what’s healthy for your height and age. If you need to gain weight talk to your doctor about what types of food you should eat, you may need extra protein to help build your strength back up. If you need to lose weight, do it slowly and aim for no more than 2 pounds a week weight loss. You can lose weight by having a healthy balanced diet and by exercising if you are able. Again your doctor will be able to give you advice on how to do this.
All these steps will help you on the road to recovery and ultimately will make you feel healthier and happier. These are steps you should look to achieve for the rest of your life.