Being in remission from breast cancer is a huge accomplishment, but it also signals the start of a new phase in long-term health care. Your current decisions about exercise, diet, mental health, sleep, and preventive care may have a long-term effect on your health.
Research suggests that healthy lifestyle habits not only improve quality of life but may also reduce the risk of cancer recurrence (American Cancer Society, NIH). Let’s explore key strategies to support healthy aging during remission.
Physical Health and Fitness
Staying active is one of the most effective ways to support your health after breast cancer treatment. Exercise helps improve energy, reduce fatigue, strengthen muscles, and enhance mood. Studies also suggest that regular physical activity may reduce the risk of recurrence for certain cancers (National Cancer Institute).
The American College of Sports Medicine recommends 150–300 minutes of moderate activity per week. Beneficial exercises include:
- Strength training
- Walking or jogging
- Swimming
- Aerobic workouts
- Yoga or dance
Nutrition for Long-Term Wellness
A balanced diet plays a crucial role in recovery and long-term health. Nutritional guidelines for breast cancer remission often emphasize:
- Eating more whole grains, vegetables, fruits, and legumes
- Choosing lean protein sources such as fish, poultry, beans, and nuts
- Limiting alcohol, added sugars, and processed meats
- Opting for healthy fats from avocados, nuts, eggs, and fatty fish
- Reducing refined carbs (white bread, pastries, white rice)
Soy and breast cancer: Soy contains isoflavones, which have estrogen-like effects. According to Susan G. Komen Foundation, moderate soy intake may be linked to a lower risk of recurrence, though more research is needed.
Supporting Mental and Emotional Well-Being
Emotional recovery is just as important as physical healing. Many survivors experience anxiety, fear of recurrence, or depression. Effective strategies include:
- Counseling or therapy to process emotions and experiences
- Support groups to connect with others in remission
- Mindfulness practices such as meditation and journaling
- Strong social networks with family and friends
Bone Health and Osteoporosis Prevention
Certain breast cancer treatments, including chemotherapy and hormone therapies, may weaken bone density and increase osteoporosis risk. Management strategies include:
- Regular bone density scans
- Medications like bisphosphonates, raloxifene, or denosumab (as prescribed)
- Adequate calcium and vitamin D intake
- Weight-bearing exercises such as walking, resistance training, or yoga
Heart Health and Treatment Side Effects
Radiation and some chemotherapy drugs can increase cardiovascular risks. Protecting heart health involves:
- Maintaining a healthy weight
- Engaging in regular physical activity
- Eating a heart-healthy diet (Mediterranean-style diets are well-studied)
- Avoiding smoking and limiting alcohol
See more from the American Heart Association.
Regular Monitoring and Follow-Up Care
Follow-up care is essential. Most survivors see their oncology team 1–4 times annually during the first 5 years, followed by routine monitoring with a primary care provider. These visits may include:
- Mammograms and imaging tests
- Recurrence screenings
- Medication management
- Referrals to counseling, support groups, or rehabilitation services
Sleep and Fatigue Management
Fatigue is common after breast cancer treatment. Quality sleep supports recovery and overall wellness. Helpful practices include:
- Going to bed and waking up at consistent times
- Practicing good sleep hygiene (dark, quiet, cool bedroom)
- Staying physically active, but avoiding late-night workouts
- Using relaxation techniques like deep breathing or meditation
- Cognitive Behavioral Therapy for Insomnia (CBT-I) when needed
Bottom Line
An all-encompassing strategy is needed for healthy aging in breast cancer remission. Important actions include maintaining an active lifestyle, eating a healthy food, putting mental health first, keeping an eye on heart and bone health, and getting enough sleep.
Throughout this journey, your healthcare team is still a vital partner, providing personalized counsel. By integrating sustainable lifestyle behaviors with medical follow-up, you can lower the risk of problems and promote long-term heath.
