Next Steps :

SO, YOU’VE GOT THE BIG C. NOW WHAT?

AFTER THE "BREAST CANCER" NEWS

Upon hearing “You have breast cancer,” an often complex and overwhelming array of emotions begins swirling like a storm. But a cancer diagnosis is not the end; it is the beginning of a new journey. And bringing the right resources along for the trip is key. Your doctors will guide you through your medical options and treatments, but you are in the driver’s seat, and there are proactive steps you can take to boost your mental and physical health along the way.

BY JENNIFER S. KORNEGAY

Make a change.

To get the most out of a nutritional plan, instead of trying to stick to a temporary diet, it’s best to make changes for the long term.

Fuel For The Fight

While everyone agrees proper nutrition is essential to good health, there is no set list of foods to eat (or avoid) that can prevent breast cancer or treat it. But, there are vitamins and minerals found in certain foods that can contribute to your overall wellbeing and have been proven to lower cancer risk, including the risk of cancer recurrence.

To get the most out of a nutritional plan, instead of trying to stick to a temporary diet, it’s best to make changes for the long term. Develop lifelong eating habits based on these food lifestyle goals from The University of California San Francisco Hospital:

Lower your dietary fat to between 10 to 20 percent of your daily caloric intake.

Eat less meat and get more of your protein from plant sources, like beans. And when you do eat meat, reach for lean meats like whitemeat turkey and chicken.

Each day, eat at least six servings of whole grains, three to five servings of vegetables, two to four servings of fruit, one to two servings of beans and one to two servings of soy.

Hydrate! Drink at least eight eight-ounce servings of water daily and limit your caffeine intake. (Swap that third cup of coffee for a warm mug of herbal tea.)

Limit alcohol consumption, nitrates and cured foods, and try to avoid artificial food additives.

Movement Matters

Former personal trainer Tom Swart is adamant about the benefits of physical fitness. “Your heart and lungs and muscles all need activity to continue functioning at their best for longer,” he says. “Some level and kind of exercise always improves your overall health.”