The 'weapon' that helps women prevent cancer recurrence.

Regular exercise, a healthy diet, boosting the immune system, avoiding stress, and getting enough sleep are the secrets that helped Rosamund Dean, 53, prevent breast cancer recurrence.

In 2011, at age 40, Rosamund Dean, a journalist, was diagnosed with triple-negative, stage 3 breast cancer. She endured a grueling and exhausting ordeal of chemotherapy, radiation therapy, mastectomy, and breast reconstruction.

Triple-negative breast cancer differs from other common types of breast cancer, being much more difficult to treat and more aggressive. For this reason, people with triple-negative breast cancer have fewer treatment options. According to published data, this type of cancer accounts for approximately 10-20% of all breast cancers, and has a higher recurrence rate.

Dean now lives a healthy life, thanks to his own secrets as well as consultations with doctors, scientists , nutritionists, and immunologists.

Exercise regularly

According to Dean, strengthening your body is the most powerful way you can fight cancer. Numerous large-scale studies over the past few years have clearly shown a causal link between a sedentary lifestyle and breast cancer. Regular exercise reduces the risk of breast cancer by 40-60%. Trials on hundreds of thousands of breast cancer patients have also shown that exercise reduces the risk of recurrence by 50%.

Sarah Newman, founder of Get Me Back, an online community for women with cancer, says the World Health Organization (WHO) recommends women dedicate 150 minutes per week to aerobic exercise. Or 30 minutes a day for gardening, cleaning, brisk walking, playing with children, or jogging. In addition, breast cancer patients can add another 15 minutes of vigorous exercise such as sprinting or playing sports.

The WHO also recommends two strength training sessions per week. You can do exercises with resistance bands, a simple and inexpensive alternative to weights. If this is too strenuous, patients can engage in favorite activities such as cycling, walking, or dancing.

Rosamund Dean, healthy after battling breast cancer for 12 years. Photo: Clara Molden

Eat the right way

The WHO recommends that breast cancer patients combine physical activity with proper nutrition. This means maintaining a healthy weight through daily physical activity, walking more, and sitting less. At the same time, women should eat whole grains, vegetables, fruits, and legumes. Limit fast food and processed foods containing saturated fats or sugar, and reduce red meat and processed meat consumption.

You should focus on a "rainbow diet," which means using plant-based foods of different colors, such as tomatoes, carrots, beets, blueberries, and any green vegetables. These contain a variety of phytonutrients, including compounds that affect cell structure and help prevent disease.

Finally, you need to drink plenty of water and limit sugary drinks, beer, and alcohol. The WHO recommends obtaining nutrients through diet, rather than using supplements or medications.

Cut back on alcohol.

According to Cancer Research UK, alcohol poses a risk of causing seven different types of cancer, including breast cancer. "Alcohol is a carcinogen. It also has no nutritional value and, once in the body, it's metabolized into fat. The fatter you are, the more estrogen your body produces after menopause, increasing your risk of breast cancer," says Dr. Liz O'Riordan, an oncologist who has had breast cancer herself. Therefore, the more a person reduces their alcohol consumption, the lower their risk of developing the disease.

Boosting the immune system

According to Dr. Nina Fuller-Shavel, the immune system is crucial, especially for triple-negative breast cancer tumors. "That's why we treat breast cancer patients with immunotherapy. Optimizing the immune system is vital to reducing the risk of recurrence," Dr. Nina said.

Here are some ways to support your immune system, as suggested by your doctor:

First, take care of your gut by eating more slowly and using probiotics (live yogurt) and prebiotics (plant-based fiber).

In addition, you need to keep your blood sugar levels balanced by minimizing refined sugar and staying active.

Women should adopt intermittent fasting by eating dinner earlier and avoiding snacking. This gives the immune system time to repair itself and reduce inflammation. You should also eat anti-inflammatory foods such as garlic, berries, broccoli, and leafy green vegetables. Additionally, consuming more seasonal foods, the less they are transported, the fresher and more nutritious they are.

Stress management is also crucial for the immune system. If your body has to react to repeated stressors, this will impact immunity and hormones.

Hong Van (According to Telegraph )

Source link: https://vnexpress.net/vu-khi-giup-nguoi-phu-nu-ngan-ung-thu-tai-phat-4620211.html