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Healthy days are good days.

Whether you’re a patient seeking healthier eating habits or a co-survivor looking for ways to support your loved one, Susan G. Komen® has gathered some information and tips to encourage a healthy lifestyle and good days for all.

Some healthy behaviors may lower the risk of breast cancer recurrence and improve survival. Others may help protect against other cancers and diseases.

Key components to an overall healthy lifestyle include:

Eat a healthy diet

    • Eat at least 2½ cups of fruits and vegetables every day.
    • Choose 100% whole grain foods (such as whole grain breads and cereals, brown rice, millet and quinoa).
    • Limit red meat and processed meat. Choose chicken, fish or beans.
    • Limit “bad” fats (saturated and trans fats). These are found in foods such as red meat, fatty deli meats, poultry skin, full-fat dairy, fried foods, margarine, donuts and microwave popcorn.
    • Eat “good” fats (polyunsaturated and monounsaturated fats). These are found in foods such as olive and canola oil, nuts and natural nut butters, avocado and olives.
    • Limit alcohol intake to less than one drink a day for women and fewer than two drinks a day for men.
    • Limit high-calorie foods and beverages to help with weight loss if you’re overweight.

Maintain a healthy weight

    • Being overweight increases the risk of breast cancer recurrence, breast cancer-specific mortality and overall mortality.
    • Weight gain after breast cancer diagnosis may also increase the risks mentioned above. Heavier women and those who gain more weight after diagnosis are more likely to have their breast cancer return compared to thinner women and those who gain little or no weight.
    • Breast cancer survivors with higher body weight may have higher blood hormone levels than thinner survivors, which increases the risk of developing breast cancer and may explain the increased risk of breast cancer recurrence and death among postmenopausal survivors who are overweight.

Be active

    • Avoid inactivity and return to normal daily activity as soon as you have approval from your doctor.
    • Get regular physical activity.
    • Aim for at least 150 minutes of exercise per week.
    • Do strength-training exercises at least twice per week.

Provided by: Susan G. Komen, adapted from the American Cancer Society’s Guidelines on Nutrition and Physical Activity for Cancer Survivors.

For more information and additional tips, visit the Susan G. Komen Healthy Weight and Diet section for breast cancer survivors found here.