Exercises and Nutrition for Breast Cancer

Exercise and healthy diet has multiple benefits for women with breast cancer from reducing fatigue to helping you regain a sense of control. While certain amount of physical activities are good for health, some treatments for breast cancer can make you feel very tired. In combination with a balanced diet, exercises can help you fight the after effects of breast cancer treatment. Read on to know more. 

Food that takes care of post-treatment effects

Nausea and vomiting are common symptoms post cancer surgery. These are mostly associated with chemotherapy and radiation therapy. Other signs post surgery include loss of appetite, wasting away of muscle, organ tissue and other lean body mass which is followed by weight loss and weakness. Some important guidelines to reduce symptoms of nausea after breast cancer surgery include: 

• Eat at least 6 smaller meals instead of 3 big ones.
• If solid foods bother you or you have difficulty in consuming them, try protein laden shakes or yogurt.
• Vegetable and chicken soup can ease off nausea.

Food that assists recovery

A healthy diet is linked with a good chance of recovery from breast cancer. Post surgery, your body requires more than its normal requirement of protein. In order to repair cells, fight infection and heal incisions, consume more protein without worrying about the calories. The more you take the better it is. If you have gained weight in this process, you can always look for ways to shed it but only after the completion of your recovery process. You can take protein in the form of: 

• Protein powder or dry milk
• Cheese, vegetables, potatoes, rice and salads
• Almonds, peanuts and other dry fruits

Physical activities after breast cancer surgery

Regular exercising has been known to boosting morale, improving mood and create a sense of well-being. Exercise after breast cancer surgery is a must. Studies have shown connection between obesity and breast cancer recurrence, so shedding extra fat may help you restore your health. 

Fatigue is one of the common symptoms after breast cancer surgery, particularly if you had a chemotherapy or radiation therapy. Even in this health condition, healthcare professionals advise some form of regular exercise, even if it means walking a little. Exercise can actually boost energy and lower the risk of breast cancer recurrence. 

Tips to getting started with exercises

• For first few days, concentrate on protecting your scar. Avoid carrying heavy groceries. Protect your tender areas from bumps and bruises. Consider taking some help from physiotherapists dealing in breast cancer.
• If you had a lumpectomy or mastectomy, exercise precautions are typically less.
• If you had a lymph node removal surgery under your arm, you may be at risk of inflammation. You’ll need to protect your affected arm. Avoid tennis, running and yoga that involve arm movements.

Last but not the least, the best exercise for you is the one you enjoy and safe. Walking, brisk walking, cycling are generally considered safe after breast cancer surgery. Workout for 30 minutes, five days a week and you’ll see positive results.

Top foods that help in breast cancer prevention

The World Health Organisation (WHO) has stated that by the year 2020, number of breast cancer patients will increase alarmingly and one in every eight women would run the risk of developing the disease in her lifetime. However, there are certain foods when consumed regularly can cut-down breast cancer risk in women.

Flaxseed: You can consume flax in the form of whole seed, ground or flaxseed oil. Presence of omega-3 fatty acids, lignans and fibre in flaxseed form a protective shield against cancer cells responsible for breast cancer. You can add flaxseed oil to salad dressings or integrate them into baked goods, such as cookies or muffins.

Brazil nuts: Rich in selenium, fibre, and photochemical, Brazil nuts can help fight inflammation, improve the immune system and prevent tumour growth. And you do not need many of them-a handful can do the trick. Enjoy them as any other nut either with fruits or asparagus (contains the anti-cancer component, chlorophyll).

Garlic: Rich source of cancer-fighting compound called allium, Garlic and its close companions (onion, leeks, scallions, and chives) are shown to slow tumour growth and prevent breast cancer risk among other forms of cancer such as colorectal and prostate cancers. Crush or swallow a piece of garlic every morning and that's all it takes to live a cancer-free life!

Pomegranate: Pomegranate is highly recommended for preventing breast cancer. It contains polyphenol- an ellagic acid with anti-oxidant properties that prevent cancer growth. Include this delicious fruit in your diet and discover effective health benefits.

Dark-green leafy vegetables: From kale, collards to spinach, dark-green leafy vegetables probably are considered the best nutrients your body needs to fend off cancerous cells, i.e. fibre, vitamin B, phytochemicals, chlorophyll and more. It's time to add some greens to your diet.

Broccoli and broccoli sprouts: As a cruciferous vegetable along with cauliflower, brussels sprouts, cabbage and kale; broccoli is rich in sulforophane and indoles, which are shown to regulate cell growth in multiple ways and help fight a range of cancers, including breast, bladder, lymphoma, prostate and lung cancer.

Green tea: Consumption of green tea regularly has been linked to lower incidence of breast cancer. The phytochemicals in green tea can well take the credit for its health benefits. One to two cups of green tea daily can help you keep cancer at bay.

Peppers: Most peppers contain photochemical or nutrient that will help fight cancer. Chilli and jalapeno peppers have capsaicin (an active component of chilli peppers) that fights the growth rate of cancer cells. Green peppers are rich in chlorophyll which can bind cancer-causing carcinogens found in the gut. Red peppers have both capsaicin and antioxidant carotenoids.

Turmeric: A spice commonly found in our country cancer-fighting compound called curcumin can inhibit many types of cancer cells, including breast, gastrointestinal, lung, and skin cancer. Turmeric fights toughest of cancer-causing cells.