Tras un diagnóstico de cáncer de mama, la vida se divide a menudo en dos escenarios. Existe el mundo exterior —donde los médicos, la familia y los conocidos esperan ver a una "guerrera"— y el mundo interior, donde reside nuestra verdad más cruda y vulnerable. Para navegar estos dos mundos, solemos crear máscaras. La Máscara Pública: El Rostro de la Fortaleza Esta es la máscara que usamos para proteger a los demás o para protegernos a nosotras mismas del escrutinio. Es la sonrisa que dice "estoy bien", la eficiencia que organiza citas médicas sin pestañear y la armadura que nos ponemos para que el mundo no vea nuestra grieta. Aunque esta máscara nos da estructura, llevarla puesta 24/7 puede resultar agotador. La Máscara Privada: La Verdad Silenciosa Debajo de la armadura, vive la "maquinaria suave del corazón". Aquí es donde residen las preguntas sin respuesta, el cansancio que cala los huesos y el duelo por el cuerpo que teníamos antes. Es un espacio tenuemente iluminado entre lo que fue y lo que está comenzando. Cómo Descubrir Tus Propias Máscaras Descubrir nuestras máscaras no significa deshacernos de ellas (pues a veces son necesarias), sino aprender a reconocer cuándo las llevamos puestas. Identifica el "Debería": Si te sorprendes diciendo "debería estar feliz porque terminé el tratamiento" mientras te sientes vacía, ahí hay una máscara. Observa tu cuerpo: ¿Sientes tensión en los hombros o mandíbula cuando estás con ciertas personas? Tu cuerpo puede estar sosteniendo el peso de una máscara que tu mente intenta ignorar. El espacio del silencio: En los momentos de soledad, ¿qué es lo primero que sientes cuando dejas de "actuar"? Ese sentimiento es tu verdad privada. Actividad en Casa: El Espejo de las Dos Caras Esta es una actividad sencilla de introspección creativa que puedes realizar con materiales básicos que tengas a mano (papel, lápices de colores o simplemente tu diario). 1. El Paisaje Exterior (La Máscara que Muestro) Toma una hoja de papel y dibuja un círculo. En la parte externa del círculo, escribe o dibuja los símbolos de tu identidad pública. Pregunta guía: ¿Qué colores o imágenes representan a la "persona fuerte" que el mundo ve? ¿Es un escudo, una sonrisa brillante, o una lista de tareas cumplidas? 2. El Paisaje Interior (La Verdad que Siento) Dentro del círculo, enfócate en lo que el poema llama la "libertad salvaje y desconcertante" de ser tú misma sin testigos. Pregunta guía: ¿Qué palabras o texturas representan tus miedos, tus esperanzas secretas o esas "decisiones silenciosas" que estás tomando poco a poco? Usa trazos más suaves, sombras o palabras pequeñas. 3. El Momento del Umbral Observa tu dibujo. No hay una parte buena y una mala; ambas son parte de tu historia. La Acción: Elige una sola cosa de tu "Paisaje Interior" que te gustaría compartir con una persona de absoluta confianza esta semana. Puede ser algo tan simple como: "Hoy me siento cansada, aunque sonría". Al abrir esa "pequeña puerta" entre tus dos mundos, permites que tu columna recuerde cómo mantenerse erguida por sí misma, sin necesidad de la armadura. Este blog está dedicado a todas las mujeres de nuestra comunidad que están aprendiendo a decir "sí" de nuevo a un mundo que aún no ha prometido nada, pero que sigue llegando de todos modos.

Cada mes de octubre, el mundo se tiñe de rosa para conmemorar el Mes de la Concientización sobre el Cáncer de Mama. Es un tiempo para hablar de prevención, detección temprana y tratamiento, pero también un momento para reflexionar sobre el verdadero significado del color rosa. El objetivo no es solo llenar espacios de color o compartir mensajes en redes, sino generar un impacto real en la vida de quienes enfrentan esta enfermedad. El rol de los profesionales de la salud Los médicos, oncólogos, enfermeras y psicólogos tienen un papel fundamental en transformar la concientización en acciones clínicas concretas.Promover la detección temprana, educar sobre la autoexploración mamaria y orientar sobre mamografías regularesson pilares esenciales. Cada consulta puede ser una oportunidad para recordar que la prevención salva vidas. Además, el acompañamiento emocional y la escucha activa son parte integral del tratamiento. Un paciente que se siente comprendido y apoyado suele adherirse mejor a su proceso terapéutico. Pinkwashing: Cuando el color rosa duele El término  pinkwashing  describe el uso del color rosa y los símbolos del cáncer de mama con fines comerciales o de imagen, sin un compromiso auténtico con la causa. Este fenómeno puede generar dolor emocional en las pacientes, quienes perciben que su experiencia se utiliza como herramienta publicitaria, trivializando el sufrimiento real que implica un diagnóstico de cáncer. Como profesionales de la salud, podemos ayudar a darle autenticidad al mensaje: escuchar, validar emociones y fomentar un discurso basado en la empatía, la ciencia y el respeto. El rosa debe ser símbolo de acción, no de mercadotecnia. Humanizando la atención: la importancia del bienestar emocional La evidencia científica —como los estudios publicados en  Psycho-Oncology  y  The Breast Journal — demuestra que el apoyo psicológico y emocional mejora la calidad de vida y la recuperación de los pacientes con cáncer. Promover hábitos como la alimentación equilibrada, el mindfulness, y la actividad física adaptada (como pilates o yoga oncológico) puede ser parte del abordaje integral del bienestar. El cáncer de mama no solo se trata en el cuerpo, sino también en la mente y el alma. Una invitación especial: #TakeAHike 2025 Este 25 de octubre, invitamos a los médicos de todo el mundo a sumarse a nuestra caminata global #TakeAHike 2025, organizada por  SurvivingBreastCancer.org . Desde cualquier país, pueden acompañar a sus pacientes, colegas y comunidades para decirle al cáncer que se vaya a #takeahike. Si deseas participar, envía un correo a  elisa@survivingbreastcancer.org  contándonos desde dónde caminarás. Promoveremos tu participación en nuestras redes, destacando tu liderazgo y compromiso con una concientización auténtica. Tu ejemplo puede inspirar a otros profesionales a unirse y liderar el cambio. Conclusión El Mes de Concientización del Cáncer de Mama es una oportunidad para reconectar con la esencia de la medicina: el servicio humano.Más allá de las campañas y los colores, se trata de acompañar, escuchar y actuar. Cada palabra de aliento, cada detección temprana y cada paso dado en solidaridad puede marcar la diferencia.Porque detrás de cada lazo rosa hay una historia, y detrás de cada historia, una oportunidad para transformar vidas.

Oncóloga Especialista en el Acompañamiento Integral de Pacientes con Cáncer Dra. Elina Rodríguez En mi día a día como oncóloga, trabajo en un hospital público en Ecuador. Como sucede en muchos países de Latinoamérica, el sistema tiene sus limitaciones. A cada paciente se le puede dedicar apenas 15 minutos por consulta, lo cual claramente no alcanza para todo lo que implica: explicar el diagnóstico, en qué etapa está la enfermedad, cuál será el tratamiento, los efectos secundarios, el pronóstico… y además responder sus dudas. Siempre me quedo con la sensación de que no les damos el tiempo que realmente merecen. Por eso me interesa tanto participar con SurvivingBreastCancer.org : porque quiero aportar a la comunidad, brindar información confiable sobre el cáncer y ayudar a aclarar esas preguntas que muchas veces quedan sin respuesta durante la consulta médica. Además, hay algo muy importante que sí depende de cada persona: el estilo de vida. Comer de forma saludable, hacer algo de ejercicio (aunque sea caminar o moverse un poco cada día), fortalecer los músculos, no fumar, evitar o limitar el alcohol… Todo eso suma. Ayuda a sentirse mejor, a tolerar mejor los tratamientos y a vivir con mayor calidad. Y también quiero decirles que está bien sentirse mal a veces. Es normal tener miedo, tristeza, incertidumbre. Es parte del proceso. Pero también es posible salir adelante. Se puede seguir viviendo, soñando, y se puede llevar la enfermedad con fuerza y dignidad. Y nosotras, desde el equipo médico, vamos a estar ahí para acompañarlas. Para mí, el autocuidado es sinónimo de amor propio.Hace años entendí que hacer ejercicio no solo era bueno para el cuerpo, sino también para el alma. Me da alegría, tranquilidad, me ayuda a soltar el estrés… en resumen, me hace sentir feliz. ¿Qué es lo que más te gusta de compartir tu experiencia con la comunidad de SBC? El poder acompañar, informar y brindar un poco de esperanza. Sentir que lo que comparto puede ayudar a alguien a sentirse menos sola, a entender mejor su enfermedad, o simplemente a respirar más tranquila. ¿Cuál es una cosa que te gustaría que todas las personas diagnosticadas con cáncer de mama supieran? Que siempre hay opciones. Que no están solas. Que el equipo médico, su oncólogo, su enfermera, su nutricionista: siempre va a buscar lo mejor para cada una, teniendo en cuenta su historia, su estado de salud, sus prioridades. Cada tratamiento es personalizado. Y siempre, siempre hay esperanza. ¿Qué película, serie o libro estás disfrutando actualmente? Últimamente estoy viendo la serie Chespirito , que me encanta por su humor blanco y nostalgia. Mis favoritas de siempre son Game of Thrones  y The Walking Dead . En cuanto a libros, recientemente leí Las costureras de Auschwitz , un testimonio conmovedor y lleno de resiliencia. ¿Qué significa el autocuidado para ti? Con el tiempo descubrí que el yoga es mucho más que una rutina física. Es técnica, respiración, meditación… un espacio de paz. Y también aprendí a cuidar a quién dejo entrar en mi vida. Porque el bienestar también tiene que ver con las personas que nos rodean. Hoy me cuido con conciencia: cuerpo, alma y corazón. Porque cuando una se cuida desde el amor, todo empieza a sanar. ¿Elegiste alguna palabra, meta o intención para el 2025? Sí: compartir . Tomé una decisión importante: compartir mi vida con alguien. No solo los días bonitos, sino también las dudas, los sueños, las metas, los miedos… Compartir momentos, experiencias, risas, silencios. Empezar a construir un “nosotros”, pensar en un futuro juntos, y dar espacio a una nueva etapa con ilusión y confianza. No ha sido fácil abrirme, pero lo hago desde el amor. Y cuando eso ocurre, la vida cambia. Todo lo demás también empieza a tener más sentido. Cuéntanos un dato curioso o divertido sobre ti: Mis papás son cirujanos… y a mí me da cosita la sangre, por eso no fui cirujana 😅 Soy mitad mexicana, mitad ecuatoriana, y amo mis raíces. Tengo tres medios hermanos y me llevo increíble con ellos. A la mamá de ellos le digo La Socia , porque además es socia de mi mamá. Me encanta el indoor cycling, especialmente la modalidad Intense Bike . Todo fluye en esa sala; soy feliz en cada clase (incluso tomé el curso de instructora). Amo los Legos. Tengo una perrihija llamada María Conchita  y tres gatas más.

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Download PDF Surgery Options Questions to ask your Surgeon What should I expect during a consultation for breast reconstruction? During your breast reconstruction consultation, be prepared to discuss: Your surgical goals Medical conditions, drug allergies and medical treatments Current medications, vitamins, herbal supplements, alcohol, tobacco and drug use Previous surgeries Your plastic surgeon will also: Evaluate your general health status and any pre-existing health conditions or risk factors Examine your breasts and take measurements of their size and shape, skin quality and placement of nipples and areolae Take photographs Discuss your options and recommend a course of treatment Discuss likely outcomes of breast reconstruction and any risks or potential complications Be sure to ask your plastic surgeon questions. It's very important to understand all aspects of your breast reconstruction. To help, we have prepared a checklist of questions to ask your breast reconstruction surgeon that you can take with you to your consultation. It's natural to feel some anxiety, whether it's excitement for your anticipated new look or a bit of preoperative stress. Don't be shy about discussing these feelings with your plastic surgeon. What options are available for breast reconstruction? If you've decided to have breast reconstruction, you'll still have many things to think about as you and your doctors talk about what type of reconstruction might be best for you. There are many different reconstruction techniques available. Take the time to learn about the breast reconstruction options and consider talking to others who have had that procedure before you make a decision. Breast reconstruction with implants Implant-based breast reconstruction may be possible if the mastectomy or radiation therapy have left sufficient tissue on the chest wall to cover and support a breast implant. For patients with insufficient tissue on the chest wall, or for those who don't desire implants, breast reconstruction will require a flap technique (also known as autologous reconstruction). The most common method of tissue reconstruction uses lower abdominal skin and fat to create a breast shape. There are several techniques that can be used for implant-based breast reconstruction. Make sure to discuss with your plastic surgeon which is appropriate for you. Immediate breast reconstruction above the pectoral muscle This procedure is performed in combination with the mastectomy and results in an immediate breast mound. After the mastectomy has been performed by the breast surgeon, the plastic surgeon will place the breast implant, wrapped in a biological mesh known as acellular dermal matrix (ADM), to help the implant maintain correct anatomic position, above the pectoralis muscle. With this procedure, recuperation may be more rapid because the muscle in the chest has not been elevated. Further, the breast implant itself is not influenced by the contraction of the muscle. Complications, while rare, may include skin loss, excess bleeding, infection, malposition of the implant so that asymmetry occurs, wrinkling or rippling of the implant, possible fluid collection underneath the implant and/or unfavorable scarring. This procedure may also require secondary autologous fat transfer to eliminate upper pole wrinkling and rippling over time, which will occur over secondary procedures. Immediate breast reconstruction under the pectoral muscle This procedure is also performed as a combination with the mastectomy and results in an immediate breast mound. The incision generally is performed through the mastectomy site. Once the mastectomy is completed, the plastic surgeon will elevate the pectoralis major muscle. This will allow the muscle to retract upward and allow a pocket to be developed underneath the muscle and at the bottom of the normal breast position. Delayed breast reconstruction utilizing tissue expander. The initial portion of this procedure entails the breast surgeon performing a standard mastectomy and possible axillary dissection. In many instances, a drain will be placed between the muscle and the skin of the mastectomy. Once these procedures have been performed, the plastic surgeon will divide the lower pole of the chest wall muscle, elevate the chest wall muscle and the lateral chest muscle together upwards towards the collarbone. After that is done, the muscle and tissue below is elevated together to form the pocket for the breast expander at the base of the breast or the inframammary crease. The pocket is made large enough for the expander to be placed and the muscle closed. Occasionally, there is a need for placement of a small amount of acellular dermal matrix (ADM) to assist in the closure of the muscle. There are two types of breast tissue expander ports. One, similar to a chemotherapy port, is placed separate from the tissue expander, usually along the rib cage. This will require a separate small incision for the port. The second type is a port that is contained within the expander itself. In both instances, the ports will be used to inflate the tissue expander over several visits with saline solution. The port is accessed with a small needle and saline is injected into the expander through the port site Tissue expansion usually occurs weekly according to patient tolerance. The volume of the tissue expanders commonly exceeds the weight of the mastectomy tissue. Once the final tissue expansion, or stretching, is completed there will be a time of passive expansion where little to no volume is added to the tissue expanders. This allows the muscle and skin to stretch and relax. The length of time will vary from patient to patient. Once this is completed, a second outpatient procedure will be necessary to remove the tissue expander and place the permanent breast prosthesis. Complications, while rare, may include skin loss, exposure of the expander, excess bleeding, infection, malposition of the implant so that asymmetry occurs, wrinkling or rippling of the implant, possible fluid collection underneath the implant, pain at the injection site, muscle spasms with expansion and/or unfavorable scarring. Lymphedema 101 On Breast Cancer Conversations, the Podcast Listen Now A biodegradable acellular dermal matrix (ADM) will be placed at the bottom of the breast or inframammary crease and attached to the muscle. The breast implant will be placed under the ADM and your own muscle. This allows the breast implant to settle in a normal position, and the ADM stretches into a pleasing, rounded lower breast shape. It is not uncommon to have drains placed with this procedure. They may be removed anywhere from 48 hours to 2 weeks after surgery. This procedure is a one-staged procedure, which allows the desired shape to result without any further surgical intervention. The muscle on top of the implant will help prevent the development of upper pole wrinkling. Complications, while rare, may include skin loss, excess bleeding, infection, malposition of the breast implant so that asymmetry occurs, wrinkling or rippling of the implant, possible fluid collection underneath the implant and/or prosthesis deflation. Immediate breast tissue expander placement The surgical process for saline breast tissue expanders and breast expanders following mastectomy are the same. Expanders with saline have been used for decades but recently, a new type of expander using air, which allows for more patient control, have been introduced. Expanders have some of the same complication rates and risks as the other types of breast reconstruction, which include infection, seroma, hematoma, extrusion and/or expander deflation. The expander is placed into a submuscular or subcutaneous space with no external filling ability. The expander will fill with compressed air contained within the expander itself. The patient will do self-controlled expander fills utilizing an external automatic activation device at home and will achieve similar results to the standard saline filled tissue expansion devices. It will be necessary to monitor the incisions and progress on your own and contact the physician if you feel there is something wrong. The advantage of the expander it that it may decrease doctor visits and decrease total expansion time. Immediate breast reconstruction utilizing latissimus dorsi muscle. This procedure is performed as a secondary operation immediately during the mastectomy or delayed after radiation. The latissimus muscle is a very large vascular muscle in the back that is attached at the base of the arm, extends onto the chest from the arm past the shoulder blade and attaches close to the spinal column. The latissimus muscle stretches to the tip bone and hallway into the axilla or armpit area and is supplied mostly by artery in the axilla. The latissimus flap is frequently used when the amount of soft tissue is limited secondary to surgery, the pectoralis muscle is absent, partially removed or damaged secondary to radiation. It entails undermining the skin on the back and releasing some of the skin allowing it to remain attached to the muscle. The main muscle and artery is called pedicle flap. This flap is released from the back, passed through a tunnel that is made underneath the axilla and into the anterior chest to fill the mastectomy defect site. The muscle is placed and sutured to the chest wall. An implant is then placed behind this flap and in front of the chest. One can also use a tissue expander and gradually increase to breast size. The advantage to this expander is it can completely replace the amount of breast tissue that has been removed and protect the latissimus flap. A completely inflated implant or a postoperative adjustable expander/implant can be immediately placed. It is not uncommon to require a secondary revision procedure to gain more accurate symmetry of both breasts. The latissimus flap is recommended for patients who have already had mastectomy and radiation. The use of radiation frequently limits the amount of implant surgery that can be performed. The secondary advantage of this flap is that it brings new blood flow and healthy skin to the radiated field. It is also recommended for patients who are very thin and have limited options for flap reconstruction. Complications, while rare, may include limited blood flow of the artery compromising the flap, skin loss, exposure of the expander, excess bleeding, infection, malposition of the implant so that asymmetry occurs, wrinkling or rippling of the implant, possible fluid collection underneath the implant, pain at the injection site, muscle spasms with expansion and/or unfavorable scarring. Breast reconstruction with abdominal-based flaps Sometimes a mastectomy or radiation therapy will leave insufficient tissue on the chest wall to cover and support a breast implant. In these cases, breast reconstruction usually requires a flap technique (also known as autologous reconstruction). This is the most common method of tissue reconstruction, using lower abdominal skin and fat to create a breast shape. A woman may also choose not to have an implant for personal reasons. The skin and fat used for this procedure is the tissue between your belly button and pubic bone that you can pinch. Once this tissue is taken to make a breast, you will typically have a scar from hip bone to hip bone and around your belly button. However, some women may not be candidates for abdominal-based flaps for various reasons: • Not enough donor tissue in the lower abdomen • Prior scars that may have damaged important blood vessels • Previous flaps that have failed and seeking an alternative Specific flap options Several different flaps use the tissue from the lower abdomen. The difference between each of them is related to blood vessels that supply these flaps. These flaps include the Pedicled TRAM (traverse rectus myocutaneous) flap, the free TRAM flap, the DIEP (deep inferior epigastric artery perforator) flap and the SIEA (superficial epigastric artery) flap. Pedicled TRAM flap A TRAM flap uses the muscle, fat and skin from your lower abdomen to reconstruct a breast. In order to survive on your chest in its new location, this tissue requires a blood supply. The blood supply to this tissue comes from the underlying rectus (six-pack) muscle. The flap remains attached to your rectus abdominis muscle and is tunneled up through the abdomen and chest to create the breast mound. Since your entire muscle is sacrificed, you may experience some abdominal weakness or have difficulty performing sit-ups. Free TRAM flap Like the TRAM flap, the free TRAM flap is also based on the blood vessels coming through the rectus abdominis muscle. However, in this flap the muscle above and below the blood vessels is divided, so that only a portion of muscle is removed. The entire flap is then transplanted to the chest. The blood vessels from the muscle are connected to blood vessels in the chest using a microscope. DIEP flap The DIEP flap utilizes the same lower abdominal skin and fat as the TRAM and free TRAM flap; however, it spares the rectus abdominis muscle and fascia. Rather than taking the entire muscle or a small portion of the muscle, the small blood vessels – an artery and a vein – that come through the muscle to the skin and fat are identified; these vessels are then dissected through the muscle prior to being divided. Once they are divided, the tissue is again transplanted to the chest and the vessels are connected to blood vessels in the chest. Since your muscle is preserved, there is a lower risk of abdominal weakness or hernias and less postoperative pain. SIEA flap The SIEA flap also uses the lower abdominal skin and tissue, but the blood vessels that supply this flap do not go through the abdominal muscle. Rather, they only go through the fat. Advantages of this flap include preservation of the abdominal muscles, resulting in less postoperative pain and a speedier recovery. However, these blood vessels may not be present in all women; and even when present, may be too small to provide a reliable blood supply for a flap. For these reasons, the SIEA flap is not performed as frequently as the DIEP or free TRAM flaps. Special notes regarding recovery Because the free TRAM, DIEP and SIEA flaps involve microsurgical tissue transfer, blood flow to the flap is closely monitored in a hospital setting after surgery. If there are concerns about the flap, a reoperation may be necessary to assess the blood flow. Breast reconstruction with thigh-based flaps Sometimes a mastectomy or radiation therapy will leave insufficient tissue on the chest wall to cover and support a breast implant. In these cases, breast reconstruction usually requires a flap technique (also known as autologous reconstruction). Thigh-based flaps may be a good option for women with small to medium volume breasts. To achieve a larger size, these flaps may be combined with an implant or another flap (called "stacked flaps," which are not widely available). All of these techniques require your plastic surgeon to have skill and training in microsurgery. However, some women may not be candidates for thigh-based flaps for various reasons: • Not enough donor tissue in the upper thighs • Prior scars that may have damaged important blood vessels • Previous flaps have failed and they are seeking an alternative Specific flap options Gracilis-based flaps are based on the gracilis muscle, located in the upper inner thigh. The gracilis muscle helps bring the leg toward the body, and its function will be lost after this type of surgery. During these procedures, a flap of skin, fat, muscle and blood vessels from the upper thigh is moved to the chest to rebuild the breast. Blood vessels are carefully reattached using microsurgery. Different names are used to describe the orientation of the resulting donor site incision on the upper inner thigh: • TUG flap: Transverse Upper Gracilis flap • VUG flap: Vertical Upper Gracilis flap • DUG flap: Diagonal Upper Gracilis flap The choice of incision depends on your unique thigh shape and your surgeon's experience. Most surgeons will try to conceal the scars in the crease at the top of the thigh, but the scar may end up a bit lower and be visible while wearing a bathing suit. These flaps result in a tighter inner thigh, similar to an inner thigh lift. Similar to the gracilis-based flaps, a PAP flap uses skin and fat from the back of the upper thigh to reconstruct the breast using microsurgery. PAP stands for Profunda Artery Perforator, which is a blood vessel that supplies this area of the thigh. No muscle is used, so a PAP flap is considered muscle-sparing. PAP flap scars are usually hidden in the crease between the lower buttock and upper thigh. Special notes regarding recovery Because these flaps involve microsurgical tissue transfer, blood flow to the flap is closely monitored in a hospital setting after surgery. If there are concerns about the flap, a reoperation may be necessary to assess the blood flow. Thigh-based flaps do tend to have more healing problems at the donor site than abdominal-based flaps due to the location of the incision. Lower leg swelling may occur but usually resolves with time. When one thigh-based flap is used to reconstruct one breast, asymmetry may result due to tightness and thinness of one thigh. Additional procedures may be recommended to improve symmetry between the thighs.

Diet and nutrition play an important role during a breast cancer diagnosis. When you are going through treatment, and after your active treratment ends. Food as medicine Eat Right, Feel Amazing Health and nutrition is such an important part of the fitness equation. The right compliments of foods allow you to achieve optimal performance and feel your best! "Let food be thy medicine and medicine be thy food" Salud Física Salud Mental Arteterapia Podcast More Nutrition Guide A Partial Guideline for Nutrition and Exercise For Breast Cancer Patients and Survivors A healthy diet is only one of several factors that can affect the immune system; exercise and stress management are equally as important in improving one’s overall health and well-being. Following the initial diagnosis of breast cancer, most women tend to re-think their nutrition and health practices. It’s only natural to question what caused this cancer to occur and what lifestyle changes one should be making. Most women believe they must make significant dietary changes to ensure good outcomes following breast cancer treatment. We found several studies to be most helpful when coming to terms with Nutrition and Exercise post diagnosis. What follows is directly pulled from the John Hopkins study : There are no food or dietary supplements that will act as “magic bullets” to prevent breast cancer from returning. National Cancer Institute guidelines for cancer prevention can be used to decrease the chance of a breast cancer recurrence. These guidelines include: Increase intake of fruits, vegetables and whole grains Decrease fat intake to less than 30 percent of calories Minimize intake of cured, pickled and smoked foods Achieve and maintain a healthy weight Alcohol consumption should be done in moderation, if at all This second study from Dana Farber addresses diet and exercise suggestions http://www.dana-farber.org/health-library/articles/healthy-diet-and-exercise-tips-for-breast-cancer-patients/ Exercise Exercise Exercise during all stages of life is important, but it can be particularly important for breast cancer survivors because it can help you feel better after treatment and promote survivorship. Studies show that walking 3-5 hours per week at a pace of 2 to 3 miles per hour can lower the chances of breast cancer recurrence and death by up to 40 percent. Walking can help you fight fatigue, depression, and anxiety as well as improve heart and bone health. Engaging your children in physical activity can be a great way to incorporate exercise into your daily life schedule. Remember to talk to your doctor before beginning an exercise program. Plant-based diet Plant-based diets, which include fruits, vegetables, whole grains and lean proteins, are all highly recommended components of a balanced diet for breast cancer survivorship. Research has found that eating 5 or more daily servings of fruits and vegetables a day in addition to the equivalent of walking 30 minutes, 6 days per week is associated with significant survival advantage. Eating a well-balanced diet with lean protein, including plant sources, such as lentils, beans, nuts, nut butters, whole grains, fruits, vegetables and healthy fats like avocado and olive oil, in amounts to maintain a healthy weight, along with exercise is the best thing you can do for optimal health. Check back soon Once posts are published, you’ll see them here. Meal Planning and Phytonutrients Raw vs. cooked vegetables? Vegetables are an important part of a healthy diet. Eating a variety of different types of vegetables, whether cooked or raw, provides the body with various vitamins, minerals, and phytonutrients. Raw and cooked vegetables provide different nutrients. For example, cooked tomatoes are rich in lycopene, a nutrient that's not as available in raw tomatoes. In turn, raw tomatoes are rich in potassium and vitamin C, nutrients that decrease with cooking. In all methods of preparation, and whether you buy them frozen or fresh, be sure to include plenty of vegetables in your daily diet. What are the best ways to cook vegetables? The healthiest ways to cook vegetables include steaming, stir-frying, sautéing, baking and grilling. These methods prevent the overcooking of vegetables that would disintegrate the valuable nutrients. Which are healthier: fruits and vegetables that are fresh or frozen? They are equal. No matter how they are stored, the nutritional value of fruits and vegetables varies only slightly whether they are fresh or frozen. Buy them and enjoy them often; that's the healthiest way to eat fruits and vegetables. Choosing locally grown produce is another option for maximizing the nutrient levels in produce. What about canned fruits and vegetables? Buy fruit canned in water or light/natural juice. When buying canned vegetables, check the label for the sodium content and choose the low-sodium version. Canned fruits and vegetables can be easy to digest, and therefore are good choices for persons with diarrhea due to cancer treatment or recent surgery. Should I choose organic fruits and vegetables? The scientific research on organic verses conventional foods and cancer risk is not conclusive enough for specific guidelines to be determined. Therefore, the decision to choose organic or conventional produce is ultimately a personal health choice. When consuming produce, remember these points: Always wash all produce (organic or conventional), even if the package is labeled "pre-washed" If you decide to choose organic produce and cost is a concern, choose organic produce that has been found to contain the highest levels of pesticide residues when grown conventionally. The following lists may be useful for making wise choices. The USDA, Consumer Reports, and the Environmental Working group have investigated the amounts of pesticide residues found on commonly consumed produce and created the following tables. Produce was washed before pesticide levels were tested. Produce with highest levels of pesticide residue: Apples Bell Peppers (Green and Red) Celery Cherries (U.S.) Grapes (Chile) Lettuce Nectarines Peaches Pears Potatoes (U.S.) Spinach Strawberries Produce with lowest levels of pesticide residues: Asparagus Avocados Bananas Broccoli Sweet Corn Cabbage Eggplant Kiwi Mango Onions Pineapples Peas (frozen) The bottom line: The benefits of eating fresh fruits and vegetables far outweigh the risks associated with pesticide residue. Phytonutrients found in fruits and vegetables (organic or conventional) promote immune support and detoxification in the body and are excellent sources of disease-fighting nutrients. Read Articles Events & Programs Our events and programs are designed to offer healing, support, and friendship. Whether you attend a weekly meetup, a meditation class, or an art therapy session or expressive writing workshop, our programs promote well-being while offering a safe and nurturing space for you to just be you! 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