“No more oncology, no more medicine, and the results of my physical were great. Now just to maintain and stay healthy!” wrote a member of MyBCTeam. Surviving breast cancer and staying healthy is a topic that many people in this supportive community chat about. Advances in treatment have increased survival for those diagnosed with HER2-positive breast cancer, and more people are staying healthy for longer without cancer coming back (called recurrence). Staying healthy after completing treatment — or while taking targeted therapy or hormone therapy as maintenance treatment — is an important part of survivorship for people with this type of breast cancer. With improved treatment options and lifestyle changes, you can take effective steps to protect your health and quality of life.

Positive lifestyle changes can help you live longer and give you a sense of control over your health. Read on to find ways to get the support you need for your physical and mental well-being as you live as an HER2-positive breast cancer survivor.

1. Maintain a Healthy Weight

Studies show that a weight gain of more than 10 percent during or after breast cancer treatment increases the risk of cancer recurrence and decreases overall survival time. People with obesity at the time of their HER2-positive breast cancer diagnosis also have a higher risk of recurrence and mortality (death). Those with a higher weight and obesity also have a greater risk of lymphedema, a buildup of lymph fluid that causes swelling, after cancer treatment. Lymphedema is more common when lymph nodes are removed during breast cancer surgery.

Maintaining a healthy weight doesn’t just mean you’re more likely to stay healthy without disease progression for longer. It can also improve overall health and reduce the risk of other diseases, lowering the risk of developing other types of cancer. The American Cancer Society recommends staying at a healthy weight throughout your life to reduce your cancer risk.

2. Eat a Well-Balanced Diet

A healthy diet has also been shown to increase breast cancer survival. Research shows that a diet high in vegetables and fiber and low in fruit juices is linked to longer survival from breast cancer. Breast cancer survivors who ate a daily serving of cruciferous vegetables such as broccoli and cauliflower had a 13 percent lower risk of mortality. In comparison, those who ate two servings per day of leafy green vegetables had a 20 percent lower mortality risk. Eating whole fruits doesn’t increase the risk, unlike fruit juices.

Eating large amounts of carbohydrates was found to decrease survival from breast cancer. Likewise, saturated fat, which is found in red meat and high-fat dairy products, has been linked to metastatic breast cancer.

MyBCTeam members frequently discuss healthy eating. “I’m so glad my entire palate changed after chemo. I can’t eat junk food or fast food anymore. I’ve actually lost 17 pounds instead of gaining weight,” said one member.

Some research has indicated that a Mediterranean diet of vegetables, fruit, unsaturated fat, fish, and whole grains is associated with a higher survival rate from breast cancer. You can find more guidelines for a healthy diet for breast cancer here.

Your health care provider can provide a referral for a registered dietitian to help you make meaningful changes in your diet. If your cancer care team includes a nurse navigator, they may also be able to help with getting referrals or even making appointments. A nurse navigator is a health care professional, typically a registered nurse, who serves as a guide and advocate for patients throughout their cancer journey.

3. Stay Active

Regular physical activity and exercise may play a role in breast cancer survival and recurrence. The National Cancer Institute reported that meeting minimum exercise guidelines before and after a breast cancer diagnosis significantly lowered the risk of cancer recurrence and death. These guidelines recommend 2.5 to 5 hours of moderate exercise or 1.25 to 2.5 hours of intense exercise per week. This exercise regimen resulted in a 55 percent lower chance of cancer recurrence and a 68 percent reduced risk of death from any cause. In people with HER2-positive breast cancer, exercise has also been shown to minimize cardiotoxicity (heart-related side effects) from trastuzumab.

“I started working out after six months of chemo and steroids. Not only am I feeling better, but I have lost weight. I am just now hearing that weight training slows estrogen and helps in slowing down or stopping recurrence,” a MyBCTeam member with HER2-positive, stage 4 breast cancer shared.

Physical activity and exercise can also benefit mental health in people with cancer and reduce depression, anxiety, and grief that often occur with breast cancer. Exercise can also help reduce side effects from chemotherapy and other treatments.

Exercise can feel empowering, too. As one member wrote, “Movement and exercise almost seem like magic sometimes. For me, gaining strength helps me to feel powerful to fight this disease. I’m always amazed how it elevates my mood, confidence, and perspective on the world.”

If you’re concerned about physical limitations, especially if you’ve had a mastectomy or other breast cancer surgery, you can ask your oncologist for a referral for physical therapy to guide you in an exercise program that is right for you.

4. Get the Emotional Support You Need

Living with HER2-positive breast cancer can be an emotionally grueling experience that brings up many difficult feelings about your health, your future, and your body. Relationships and daily activities can be affected. “I’m very overwhelmed and emotional,” a MyBCTeam member wrote. “I’m crying at everything and very angry. I feel like no one understands what I’m going through.”

Taking care of your mental well-being is an essential part of staying healthy as a breast cancer survivor. In fact, emotional stress is linked to cancer recurrence. You can take the following steps to improve your mood and mental health:

• Share your feelings with family and friends, and let people know what kind of support you need.
• Let yourself be cared for by a partner or loved one, rather than avoiding help.
• Talk to your partner about intimacy. You may have new limits or need to find new approaches together.
• Learn more about HER2-positive breast cancer to help ease the anxiety that may come with follow-up examinations.

Communicate openly with your health care team about your emotional and mental health. Ask for a referral for mental health counseling if anxiety or depression are affecting you. You can also join support groups either in person or online, such as MyBCTeam. Your doctor can help you determine whether you might benefit from an antidepressant or antianxiety medication. If you are concerned about recurrence, metastasis (when cancer spreads), or anything else, try talking to others who will understand.

“The fear that this will come back is with all of us, and it takes a while (and practice!) to learn how not to let it take up too much space in our minds and lives,” wrote one member. “We don’t fight this hard for life not to enjoy it. Many of us have found that either medication, counseling, or a combo approach has helped in coping with how our lives are turned upside down by this diagnosis.”

5. Take Steps To Manage Stress

Some people find that practicing yoga, tai chi, mindfulness, or other relaxation techniques can help reduce stress and ease the mental anguish that breast cancer survivors sometimes feel. Practicing mindfulness (a type of meditation that focuses on the present moment), among other techniques, has been found to have lasting benefits for people with breast cancer.

“The best thing to remember is that difficult feelings will pass, and we just need to breathe,” encouraged another member. “Concentrate on your breath and realize that you need some time to relax. I have found deep breathing exercises and yoga to be my best relaxation method.”

For some people living with HER2-positive breast cancer, it’s helpful to recognize the strength that comes from surviving it. As one member wrote, “No one wants it. No one asks for it. But sometimes, we have to look around at what has been put in our path,” they said. “I found there were gifts with it if I just looked. I’m a much better person for dealing with it.”

Talk With Others Who Understand

MyBCTeam is the social network for people with breast cancer and their loved ones. On MyBCTeam, more than 69,000 members come together to ask questions, give advice, and share their stories with others who understand life with breast cancer.

What have you learned as an HER2-positive breast cancer survivor? How do you stay healthy, and what would you tell those entering survivorship today? Share your tips and experience in the comments below, or start a conversation by posting on your Activities page.