Healthy Lifestyle to Prevent Cancer

October is Breast Cancer Prevention Month. It is every woman’s duty to take care of their health. Here are some tips to protect your breasts from cancer.

Exercise Regularly: “Keep moving every day”. Exercise is your best friend when it comes to any health-related problem. The more you sweat, the more calories you burn and this helps you stay healthy.

Go for regular checkups: Visit your doctor every now and then, especially if you have any doubts. This is not a condition where you can think and postpone your doctor visit to the next month or even later. The earlier you get diagnosed, the earlier you will save yourself!

Know your family history: It is important to know your family history, because most cancers are hereditary. If anyone in your family suffers or has suffered from cancer, then you are prone to a high risk.

Encourage breast feeding: If you are a new mom, do not stop breast feeding for any reason. Breast feeding makes you and your baby stay healthy and energized. Besides giving good nutrition to the baby, it also helps to keep your breasts in good physical shape.

Choose the right food: Food plays a vital role for any problems we might have. Avoid charred meat, unfermented soy products, genetically engineered foods and sugar. Try to consume a good amount of iodine, foods rich in Vitamin A and D and naturally fermented food.

Reduce Stress: Stress is a waste of time – just try to relax! Engage yourselves in stuff that makes you feel busy. Stress is your health’s biggest enemy and the very best friend of all diseases.

Quit smoking: As everyone knows, drinking and smoking support and help cancer survive in our body. Quit smoking and alcohol today and protect yourself from this disease.

Focus on your weight: Studies show that women who have gained too much weight since the age of 18 are more likely to develop breast cancer. When you reach high obese levels then you are at a high risk. It is always considered safe to check on your weight scale and BMI rate.

Get a mammogram done: This is the best way to detect breast cancer. Some may say it has potential risks, but in the end, it gives an accurate result like no other method out there. It is recommended to do this type of screening every year.

Enough Sleep: Getting a good night sleep helps you stay healthy. Continuous 8 hours of sleep make the human mind and body feel fresh and relaxed. Some people don’t give it much credit but they should. Consult your doctor today and discuss this to get the right solution and stay on a safer side.

When it comes to cancers, women have to be vigilant about what is going on with their bodies. Amidst the most common forms of the malady is that of breast cancer. While it claims thousands of lives annually, it can be detected early, treated, and in many instances completely eradicated. Women today should be aware of how to detect for these cells, as there are some ways to figure out whether or not something is awry. Aside from that, a little bit of prevention may help keep cancerous cells from forming, and can help with healing down the line.

Self-Testing

The first thing that women can do is focus on self-testing. This is a solution that involves pushing and feeling the breast tissue all over. The goal is to press against the tissue to feel for lumps or cells that seem compacted. Even a small lump can be something to deal with. When this is found, do not wait to see a specialist, as it could very well be something to worry about. A doctor can focus on whether or not this is an impacted duct, or it’s a growth. In most cases, women that test themselves, don’t have cancer, so don’t panic if you feel something.

Get A Mammogram

You can test yourself, or have a partner feel for changes. However, if that doesn’t yield results, and you’re older than 35, it’s time to see a specialist. Going to a doctor to get a mammogram may seem irksome, but it’s absolutely important. These tests are done by experts and they look through the tissue of the breasts to figure out what is going on, if anything. In most instances, tests come back negative. If there’s anything, a biopsy can be done, and can rule out the disease. Now, if it is malignant, don’t panic, there are paths to treat this early, and fast. While some are extreme, others are not. This depends on early detection, genetics, treatment, and more.

An Ounce of Prevention

When it comes to preventing cancer, there are a few things that you can do to fight back. While it’s imperative not to miss doctors’ appointments, self-test, and know your body, there are other things that you can do to help prevent the issue from occurring. While these aren’t “cures” they have been shown to lower risks of every forming the issue. These things include the following tips and tricks.

Losing weight and managing eating habits have been shown to help improve overall health, cardiovascular circulation, breathing, and tissue normality. Being physically active can help with improving oxygen rich blood flow, as well as ensuring that cell mutations do not occur as often. Avoiding vices like drinking excessively and smoking are also important to consider. Knowing your family history, avoiding certain prescription medications, and lethargy are also helpful in prevention.

At the end of the day, the best thing that you can do is simple, maintain a healthy routine. If nothing else, staving off cancers is a matter of chasing good health, and getting regular checkups with your doctor, just in case.

A person’s treatment options and prognosis is dependent on the specific type and progression of their breast cancer. According to the American Cancer Society, the most common types are ductal carcinoma in situ, invasive ductal carcinoma, and invasive lobular carcinoma.

Determining Type

Most breast cancers are carcinomas, which start in the cells that line tissues and organs. More specifically, they are often adenocarcinomas, which start in the milk ducts or lobules of milk-producing glands. Less common forms are sarcomas, which start in the cells of connective tissue, fat, or muscle.

If the cancer is described as “in situ,” it means that it has not spread. If it is described as invasive or infiltrating, it means that the cancer has invaded the surrounding breast tissue.

Breast Cancer Grade

An important piece of information, a breast cancer’s grade determines how quickly it is likely to grow and spread. A grade is determined by checking the cancer cells under a microscope to see how much the cancer cells look like normal cells. A lower grade number typically means the cancer is slower-growing and less likely to spread. A higher grade number refers to a faster-growing cancer. The grade helps predict prognosis as well as helps determine which treatments may work best.

Most Common Types

Ductal carcinoma in situ (DCIS) is a non-invasive or pre-invasive breast cancer. Since DCIS has not spread, it is the easiest form of cancer to treat successfully.

Lobular carcinoma in situ (LCIS), while the name sounds like cancer, is not actually a cancer. In this type, cells that look like cancer cells grow in the lobules of the milk-producing glands but they do not spread through the lobular wall.

Invasive ductal carcinoma (IDC) is the most common type of breast cancer. It starts in a milk duct, spreads through the wall of the duct and invades the fatty tissue of the breast.

Invasive lobular carcinoma (ILC) starts in the lobules (milk-producing glands) and spreads into outside tissue.

There are also sub-types of invasive carcinoma, some of which may have a better or worse prognosis than standard invasive ductal carcinoma. These special types are often named after specific features that have been identified under the microscope. These sub-types include adenoid cystic carcinoma, low-grade adenosquamous carcinoma, medullary carcinoma, mucinous carcinoma, papillary carcinoma, tubular carcinoma, metaplastic carcinoma, micropapillary carcinoma, and mixed carcinoma (which has features of both ILC and IDC).

Less Common Forms

There are a few types of breast cancer that occur but are more uncommon. Inflammatory breast cancer (invasive) accounts for approximately one to three percent of all breast cancers. Another, rarer, type of breast cancer is Paget disease of the nipple, which starts in the breast ducts and spreads to the skin of the nipple and areola. There is also Phyllodes tumor, which are rare breast tumors which develop in the stroma (connective tissue) of the breast. Finally, there is angiosarcoma, which starts in the cells that line lymph vessels or blood vessels, but rarely occurs in the breasts.

Breast cancer, like other cancer, is very dangerous and signs or symptoms must be readily known so that the necessary actions can be taken to prevent it in its early stages. It is equally important to know some of the protective measures to be undertaken by individuals, especially women who are the most targeted culprits of this unfortunate disease.

One of the noticeable signs of potential breast cancer is the apparent changes noticed in the appearance, size and shape of the breast. When a woman quickly notices that the size and shape of one or both breasts have increased superficially and/or abnormally, she must treat it as a matter of urgency to visit the health facility for a prompt examination or test for the disease. Also, since breast cancer is mostly formed as a result of clusters of divided cells that form lumps in the breast, as soon as a woman recognises those lumps or thickening which is somewhat different from the surrounding regions of the breast, she must consult a health professional for screening and examination for the disease. This is not to say that every lump or lumps evident in the breast are indications of cancer of the breast since some are normal and do not alarm a development of the disease.

In addition, discharges or fluids from the nipples of the breast that sometimes contain blood and/or give a pungent scent can be an early sign of the infection and must be a source of worry that needs immediate attention by a physician. Moreover, any unusual changes in the skin of the breast region such as dimpling or redness of the skin in the breast area need an early attention for possible contraction of the disease.

Furthermore, a newly inverted nipple as well as peeling or flaking of the breast skin is early potential signs of breast cancer infection. When a woman notices the formation of a lump or swelling in the armpit that causes severe pain that extends to the breast region, she has to visit a health facility for an examination for possible breast cancer infection.
Studies have shown that some practices and diets can serve as potent barriers to resist breast cancer infection. For instance, regular exercises of the body which lasts for barely half an hour five times in a week is seen to curtail possible infection. This is due to the fact that regular exercise burns and lowers the oestrogen and testosterone levels that make women susceptible to the disease. Also, the calories in the fatty diet are also rid off since it is a potential driver for the infection.

Also, women who engage in breastfeeding are likely vulnerable to the breast cancer infection. This is so because, in the breastfeeding state, the ovaries of the woman rarely produce eggs that may cause ovarian cancer in the breast. In addition, breastfeeding regular alters the breast cells, making them resilient to any potential cancerous condition in the breast region. This may probably be an explanation for the higher number of breast cancer cases in women in developed countries in comparison with those in developing countries. This is justified because women in developing countries give birth more often to the higher number of children and thus, prolonged breastfeeding period, unlike the women in developed countries who give birth to few children, reducing their breastfeeding period, making them more susceptible to breast cancer attacks.

Research has shown that there are some diets that can reduce the risk factors associated with breast cancer. It is estimated that good dietary choice can prevent nine out of every hundred cases of breast cancer. Thus, as a protective measure, women must take in those diets to form a high resilience toward the disease. The intake of monosaturated and poly saturated fats in vegetable and olive oils as against animal fats protects women from the infection. In addition, the eating of more fibrous meals like wheat and cereals builds up the immune system against possible cancer of the breast. The eating of a lot of fruits and vegetables on a regular basis can also protect women from the disease.
The heavy intake of sugar with a high concentration of fructose has been noted as weakening the protection of women against breast cancer. Therefore, women especially must reduce the quantity of sugar in their diet. Studies have revealed that Vitamin D and Iodine are good fighters against the disease. As such, women must eat meals with higher ratios of iodine and vitamin D to build a strong resilience against any form of cancer development in their breasts.

Finally, women must endeavour to go for regular screening and examinations regarding breast cancer in hospitals. Allotting time for such health check pays off greatly because it aids in identifying symptoms at their formative or early stages and potential cure that is far less expensive. With the advent of technology, there is a pool of breast screening technological devices in health facilities such as the 3D Mammography with Tomosynthesis, 4D Ultrasonography, Vacuum-assisted Biopsy and others that can detect every unusual lump formation or signs in the breast region that may inure to the development of cancer. Women with high-risk factors for breast cancer must take advantage of special counselling services on the disease championed by many health agencies and NGOs. Individually in their personal homes, women can undertake self-examination through a simple lymphatic breast massage and report any abnormal situations to a professional health personnel for speedy attention, advice and cure.

Breast cancer is taking a toll on the vibrant, productive women of societies, mitigating the expected socio-economic development the entire globe yearns for. Therefore, there is the need to eradicate this disease which has been a bane of development from the globe. Women must respond swiftly to symptoms of breast cancer for early detection and cure to save the army of women globally whose indispensable contributions change the face of the world, making it a good haven to live.

The connection between a fatal car accident with a driver’s lack of sleep is reasonably simple to comprehend. However, have you ever thought that there may possibly be a connection between inadequate sleep and breast cancer? 101 women who were recently diagnosed with breast cancer participated in a study in 2012 that was trying to establish that a lack of sleep in such women patients triggered more aggressive tumours.

A research team from the Michigan State University (USA) published a report in Genes and Cancer that tried to portray the relationship between melatonin, a hormone involved in sleep-wake cycles with breast cancer stem cells along with trying to determine the promise of melatonin as a cancer curative.

In order to pursue their research under clinical environment, the scientists created breast cancer cells known as mammospheres. This three dimensional cell mix was produced bearing a resemblance to configuration that may be found in an actual tumour in the body that was perceived to be the trigger behind the uninhibited tumour progression and relapse. David Arnosti, a Michigan State University professor and co-author on the study, best explains the significance of using the mammosphere method by saying, “You can watch bears in the zoo, but you only understand bear behavior by seeing them in the wild. Similarly, understanding the expression of genes in their natural environment reveals how they interact in disease settings. That’s what is so special about this work.”

The research utilized cancer cells that were classified as estrogen receptor (ER) -positive. The first stage of the trial examined the influence of melatonin on estrogen’s capability to upsurge the progression and magnitude of the mammospheres. The second stage, the team decided to dig a little deeper and studied melatonin’s effect from a genes and proteins standpoint. Transitioning through the cell wall, estrogen which is a steroid hormone unites the receptor inside the cell that travels to the cell’s nucleus to that particular area of the DNA that can stimulate the genes. A protein known as OCT4 is produced by one of these activated genes. This plays a key function in a stem cell’s capacity to indeterminately make reproductions of itself and to sustain its unspecialized, stem cell state. The expansion of the ER-positive breast cancer cells are hence driven via estrogen initiated cellular route. When melatonin was added to the cells, the investigation brought forward that estrogen- and BPA- enthused combination of the estrogen receptor to the OCT4 gene in the mammospheres was repressed.

Collating these reflections, the research team put forward that by using the mammosphere technique, the growth in the breast cancer tumour could be suppressed by inhibiting genes responsible for driving the stem cell-like properties of the breast cancer stem cells. Melatonin, a key factor in the entire process is produced by the brain’s pineal gland which is only active at night which on release can induce sleep. If however, the patient is suffering from sleep disorders like insomnia, the possibility of melatonin levels as an effective method to block estrogen driven cancer growth is significantly lessened.

James Trosko, whose MSU lab perfected the mammosphere technique, sees these breast cancer results in a larger perspective. He says, “This work establishes the principal by which cancer stem cell growth may be regulated by natural hormones, and provides an important new technique to screen chemicals for cancer-promoting effects, as well as identify potential new drugs for use in the clinic.

What are the signs and symptoms of Breast Cancer?
There are several common and some distinct signs that are seen when breast cancer develops.

The signs and symptoms of cancer include:

• Lump in breasts
• Change in size/shape/appearance of breast
• Change/new dimple on breast skin
• Recently inverted nipple
• Peeling/flaking of skin around nipple (areola)
• Redness over breast skin

The cause for the development of cancer is yet unknown however, when the cancer affects the breast it results in abnormal development of breast tissue cells. The cancer-affected cells in the breast begin to multiply faster and uncontrolled which then begin to form lumps (tumorous growths). The cancer is also known to spread (metastasize) to the other surrounding tissue and organs, including the lymph nodes.

Breast cancer is mostly seen beginning in the tissue cells of the milk-producing ducts (also known as invasive ductal carcinoma) or it may begin in the lobules (invasive lobular carcinoma) as well as any other part of the breast.

How is Breast Cancer diagnosed?
It is treated successfully when it is diagnosed sooner and treated accordingly. These are some of the best and most common diagnosis tests for detecting breast cancer:

Breast examination – This is a physical examination of the breasts that lets the doctor check the breast tissue for lumps. The doctor will check the breasts and the lymph nodes in the armpit for abnormalities.

Mammogram – This is an x-ray imaging test for the breasts. These are very useful in seeing any abnormal growth in the breast tissue.

Ultrasound – Ultrasound test uses high-frequency sound waves to produce detailed of the internal structure within the breast. This test will effectively highlight any type of abnormal lump or mass in the breast.

Biopsy – The surgeon will use minimally invasive surgical method to remove a small portion of the suspected cancerous tissue from within the breast. This breast tissue sample is then sent to a pathology laboratory for detailed analysis.

Breast MRI – The breast magnetic resonance imaging (MRI) is an advanced diagnostic imaging test. It uses powerful magnets and radio waves to create a significantly detailed cross-sectional image of the breast tissue. A contrast dye is often injected before the breast MRI to help highlight any abnormality in the breast tissue.

These tests help in diagnosing cancer. If breast cancer is found in a person, then the doctor will advise one of these tests to stage the breast cancer:

• Blood test – A CBC (complete blood count) test is most useful in determining the stage of breast cancer.
• Advanced mammogram
• Breast MRI
• Breast CT (computerized tomography) scan
• Breast PET (positron emission tomography) scan

The staging process helps the doctor to determine the extent of growth of the breast cancer and this in turn helps to determine the best-suited breast cancer treatment for the particular case.

How is Breast Cancer treated?
There are various different methods for treatment of cancer. The type of treatment mainly depends on several factors, such as the stage of the cancer, its size, are of affecting along with the patient’s age, overall heath level, etc which the doctor will consider.

These are the various types of the cancer treatments:

Surgery
Surgical removal of breast cancer is one of the most common and effective treatment methods. In this, there are sub-types of surgical processes that are performed, including:

• Lumpectomy – This is a selective cancer surgery treatment for smaller sized breast tumors. The surgeon will use a wide local excision method to remove the cancerous tissue as well as a small margin from the surrounding healthy tissue as well to prevent chances of the cancer from recurring.
• Mastectomy – This is one of the major surgeries for cancers. It involves removing the entire mammary gland tissue, including the lobules, fatty tissue, milk ducts, nipple, areola as well as some portion of the skin.
• Sentinel node biopsy – This surgical treatment of mammary gland is helpful in determining if the cancer has spread to the surrounding lymph nodes. The surgeon will remove a few of the closest-situated lymph nodes near the breast to check for cancerous cells or drainage from the tumor.
• Axillary lymph node dissection – In case the surgeon finds cancer cells in the sentinel lymph nodes the additional lymph nodes near the armpit might also need to be removed surgically.
• Contra lateral prophylactic mastectomy – This surgery involves removing both the breast tissues completely even if the cancer is found to be affecting one of the breasts. This is done to prevent the risk of the cancer recurring in the affected breast and the cancer from spreading to the other healthy breast tissue.

Radiotherapy
Radiotherapy, also known as radiation therapy, is a breast cancer treatment method involving the use of high-energy x-rays (or protons) to target and destroy the cancer cells in the breast tissue. Radiotherapy can be done as an external procedure or the surgeon might use minimally invasive surgical method to insert a small radioactive device into the breast (brachytherapy) for closer access in giving an effective radiation dose to the cancerous breast tissue cells.

This is often used in combination with a surgical breast cancer treatment in case the surgery is not able to remove the entire cancerous tissue.

Chemotherapy
Chemotherapy treatment for breast cancer involves using a combination of specially designed medicinal drugs that are aimed to destroy the cancerous cells in the breast. This treatment method is also used before treating a large sized breast tumor. The medicinal drugs are effective in reducing the size of the large cancerous tumor in the breast which can then be safely removed using surgical methods.

What Is Breast Cancer?
Breast cancer is a malignancy of the breast tissues that is usually identified as a small extra mass or lump in the breast in the beginning. If left undetected for some time, it can spread to other parts of the body including the surrounding lymph nodes. Most of the cancer of breasts occur in women, but men can get it too in some cases.

What Causes Breast Cancer and How Does it Spread?
A lot of research has been done to understand the mechanisms and pathogenesis of breast cancer. It is, however, difficult to predict who will develop it as scientists do not still know the exact causes of breast cancer fully. There are, however, several risk factors that may put a person at higher risk than others. These include a personal history of breast cancer, family history, age, gender, previous radiation therapy, hormone therapies, and excessive alcohol drinking.

A recent study published in ‘Cancer Cell International’ Journal found that pepsinogen C (PGC) that belongs to aspartic protease family and is secreted by gastric chief cells is linked to cancer development. Another report published in BMC suggests that penetration of the mammary gland basement membrane by cancer cells is an important step in the progression of the tumor from the mammary glands to other surrounding tissues. These findings also indicate that peptidylarginine deiminase 2 (PAD2) plays a crucial role in cancer cell transfer and movement. A research on a mouse model of ductal carcinoma in situ shows that inhibition of peptidylarginine deiminase 2 activity can maintain basement membrane integrity in xenograft tumors. PAD2 depletion or inhibition can suppress cell migration and alter the morphology of cells and can serve as a potential treatment option in future.

How to Prevent Breast Cancer?
We can little do to prevent cancer since we do not know the exact cause. However, in view of the recent findings and the knowledge of probable causes of the cancer, researchers have come up with a list of things that can benefit toward a cancer-free life. Pomegranate is a nutrient-rich unique fruit that has been used for centuries for the prevention and treatment of various inflammation-driven diseases. This has been proved through certain studies published in reputed journals of nutrition. A few studies suggest an inverse relationship between vitamin D levels and breast density. As breast density is considered a risk factor for breast cancer, monitoring your vitamin D levels can offer a starting point as a prevention strategy. Some studies reinforce the assumption that higher levels of 25(OH)D pre-menopause and vitamin D are associated with lower breast density. Screening is an established approach to keep a track of what is going on in your body. Doctors recommend a regular screening after every three years after the age of 40. If you are a higher-risk individual, it may be recommended to start the screening even earlier and more often. Keeping your weight under control, nutritious diet intake, and limiting alcohol consumption are other elements of your cancer prevention strategy.

To know more about breast cancer, please visit our breast cancer center here.

Mohd Salman, MBBS, is a medical science professional and is associated with DiseaseFix as a content guide and researcher. DiseaseFix develops health information modules for patients and provides a unique platform to allow access of summarized reliable information of a variety of types obtained from thousands of information sources.

Breast cancer is a major concern for both men and women in the United States. People are well-aware of the dangers, thanks to the breast cancer awareness movement. Some women are proactively seeking screenings to detect cancer early on and are adopting healthier lifestyles to help prevent it. Those who are diagnosed with the illness can resort to alternative cancer treatment options. Alternative cancer treatment centers offer different forms of integrative medicine, including chelation therapy and ozone therapy.

If you are interested in learning more about this disease in order to safeguard yourself, then you will find the following tidbits to be informative.

Second Most Common Cancer

Did you know that in the U.S., breast cancer is the second most common cancer found in women? It is also the second highest cause of cancer-related deaths in women of all ethnicities and races. Unfortunately, a lot of people are unaware of the risks, which are increased by poor lifestyle choices. If you were diagnosed with this type of cancer, you can consult with a physician at an alternative cancer treatment center. He or she will advise you of diet and lifestyle changes needed to improve your condition.

It’s an Epidemic

This dangerous disease is on the rise, especially for American women. Numbers reveal that there will be 230,000 new invasive breast cancer cases in America this year. About 39,000 of those women will die from the illness. What’s more inspiring is that there are over 2.5 million survivors of breast cancer in the U.S. It’s proven that early detection is key for surviving the disease. Death rates for this type of disease have decreased over the past couple of decades. Women younger than 50 are showing the biggest signs of improvement.

Your Genes Play a Role

If you have a close blood relative, such as a mother, daughter or sister, who has had breast cancer, your risk of cancer doubles. However, it’s also important to note that over 85 percent of patients have no family history of the disease. Unfortunately a lot of women over 40 skip annual screenings because they don’t have a family history of the illness.

Men Are at Risk

This comes as a surprise to a lot of people because it is a topic that is rarely brought up in the media. However, it is true that men can develop this type of cancer. This year, it’s estimated that there will be 2,100 new invasive breast cancer cases in men. About 450 is expected to die from the illness. The chances of a male developing this is 1 in 1,000. Although this number is small, men shouldn’t downplay breast cancer as a possibility.

Benign Breast Lumps

A lot of women find lumps in their breasts, which turn out to be benign growths. This means they are non-cancerous. These turn out to be cysts, blood clots caused by a trauma, benign tumors like fibroadenomas, mastitis, nodules or scar issue. None of these have been linked to cancer.

There’s No Age Limit

It’s possible for both the young and old to develop breast cancer. However, the risk of it occurring increases as you grow older. According to the American Cancer Society, the risk of getting this disease at 20 years old is 1 in 1,760. At 30 years old, this increases to 1 in 229, then 1 in 69 at 40 years old and 1 in 29 at 60 years old. By the time you’re 70, your risk increases to 1 in 27. The overall lifetime risk for breast cancer is 1 in 8.

Obtain Naturopathic Cancer Treatment

A holistic approach to breast cancer detection, treatment and prevention can be achieved with the assistance of an alternative cancer treatments physician.

Maybe it was an annual mammogram; maybe you found a lump or experienced pain in your breast. Whatever it was that got you started on this journey with breast cancer, it is important to recognize that you travel the path as a whole person. That means breast cancer affects you emotionally and physically. My understanding of this topic does not come just from my training as a psychotherapist, but as a breast cancer patient. So, let’s explore some ways to strengthen your emotional health as you go through this experience.

It is important to have an emotional survival plan in place as early in the treatment process as possible. To create your plan, identify three to five people in your life who are emotionally safe, supportive, and able to be available to you during treatment. Invite them to be a part of your support team and share what you are asking of them. Be clear if you are asking for emotional support or you need something more tangible like rides to chemo or prepared meals. If you do not have loved ones nearby, ask for a referral to a cancer support network that may be able to help you. If you are used to being independent, asking for help may be a difficult task. But it absolutely crucial.

The second step in creating a plan is to identify your healthy coping skills. Make a list of five coping skills that are feasible for you during treatment. My coping skills were attached to being an athlete before my cancer diagnosis. I had to learn to widen my list, which then included listening to audio books that inspired me, meditation, listening to spa music on Pandora, and writing. That way I had coping skills for the days I did not feel well. Why write down these coping skills? Because the days you need them most are probably the days you will not be able to recall them. Having a list to refer to will be infinitely helpful.

The third step is to define a goal or a theme for your period of treatment that transcends the physical aspects of the disease. This can give a purpose or meaning to your time in treatment. I had 52 chemo treatments, one every week for a year. I felt so overwhelmed that I decided to call it The Year of the Inside Work. I focused my attention on what I could learn about myself, others, life, and the world with cancer as my teacher. I worked on being a better person, mother, partner, and friend. This theme allowed me to focus on something bigger than the cancer or my treatment.

Another step is to identify ways you can take care of yourself. List four or five things that could increase your self-care. This could include anything from having meals delivered to asking someone from your faith community to visit you to adjusting your exercise routine. It can be little or big. For example, I was diagnosed in the autumn, which meant I had Christmas shopping to do for my loved ones. To do good self-care, I ordered all the gifts and gift bags online. This allowed me to still choose gifts for the important people in my life without the physical drain on my energy. Get creative!

Embrace your own emotions from a place of self-compassion. Many celebrities portray their journey with cancer in a positive light and that’s great. There are many life lessons to be taught by cancer. But cancer has its dark days too; those days where gratitude for being alive has faded and you feel worn out and discouraged. Acknowledge those emotions and know that they will pass. I guarantee nothing will be accomplished by beating yourself up for not having a positive attitude. In fact, research shows that shaming yourself is more destructive than constructive to the healing process.

Accepting your own emotions may be difficult if the people in your life need you to be positive because they don’t know how to deal with the raw emotions that come from cancer. You may feel pressure to invalidate your own feelings to ease a loved one’s emotional discomfort. It is important to remind yourself that it is not your job to manage their feelings, especially during this time. A simple, “I’m going to allow myself to experience my own feelings. I trust you can handle yours”, may help to clarify your thoughts with them.

Many people assumed that as a therapist, I would know how to handle my emotions during this time. But emotions following a breast cancer diagnosis can be overwhelming for everyone. Putting together an emotional survival plan will be helpful and can guide you in the most emotionally challenging times. Be sure to include your support people, coping skills, your theme for your treatment period, and your list of self-care strategies. If you follow the plan and are feeling like you need more support, reach out to a therapist in your area who help you talk through the emotions that trouble you.

You have just been diagnosed with breast cancer and now you face the daunting task of meeting with your oncologist for the first time. Most breast cancer patients have a wild array of feelings that overwhelm them, including fear, anger, hope, inadequacy, and more fear. It feels like insanity, but please know that this is normal. Here are some ideas that can make this appointment productive:

As with any initial consultation with a physician, it is important to bring a list of your current medications, information about your family history of cancer, and any insurance information.

Bring someone with you to the initial appointment and as many appointments thereafter as possible. I refer to this person as a chemo buddy. You may feel like you can handle your appointments on your own, but there is a lot of information shared in the first appointment. Your mind will only retain a fraction of it. Having your chemo buddy taking notes will help you refer back to the discussion. Also, as you struggle with fatigue during the chemo and/or radiation process, you will want someone to help you remember details the oncologist tells you. This is not the time to be a Lone Ranger!

Have your chemo buddy bring a notebook to the appointments. The notebook is for you to write down the questions you want to ask the oncologist, with space for answers and information. It should also have space for you to store any documentation, such as pathology reports, test results, and summaries of your appointments. If you are creative, decorating the front of the journal will be a great art project. Or if you have an artistic loved one, ask them to create a beautiful cover for your journal. People want to support during this difficult time.

There are many questions that may be running through your mind, but the following are some of the key questions to ask during the initial appointment.:
• What type of breast cancer do I have?
• What stage is my breast cancer?
• What treatment do you recommend for me?
• How will these treatments affect my five-year survival rate?
• What are the side effects of these treatments? How will having them alter my daily life?
• How quickly do I need to make decisions about my treatment?

It is important for you to pay attention to how you feel during the appointment. This physician will be a key player in your treatment. Do you feel comfortable asking questions? Do you feel like he/she answered your questions in a way you could understand? Do you feel like he/she listened to any concerns you voiced during the appointment? If you have any concerns on these points, it is a good idea to get a second opinion. This will give you peace of mind and help you to decide if the oncologist is a good fit for you.

Finally, reach out to support services available to you, including nursing services, breast cancer support groups, and other breast cancer survivors. This journey is demanding, but you do not have to travel it alone.