Health
After a breast cancer diagnosis, here are 10 important things you should do, experts say
One in eight women in the U.S. will be diagnosed with breast cancer at some point in their lifetime, statistics show.
The diagnosis can be shocking, scary and overwhelming, leaving the patient with a long list of questions — perhaps the first of which is, “What should I do next?”
“Hearing the words ‘you have cancer’ is life-changing and brings with it many emotions,” Tingting Tan, MD, PhD, a medical oncologist and hematologist at City of Hope Newport Beach in California, told Fox News Digital.
“Know that your feelings are perfectly normal and give yourself some time.”
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Fox News Digital spoke with breast cancer experts who have helped other women navigate this tough journey, gathering their guidance about what to do in the days and weeks after the diagnosis.
“Hearing the words ‘you have cancer’ is life-changing and brings with it many emotions,” a doctor said. (iStock)
1. Take a beat — and breathe
Experts agree that it’s important to give yourself time to process the news.
“It’s natural to want to rush into action, but taking some time and letting the news sink in is important,” Dr. Alyssa Middleton, a psychosocial oncologist in Louisville, Kentucky, and founder of MyCancerResources.com, told Fox News Digital.
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“Allow yourself to feel the range of emotions that come with this life-altering news.”
In most cases, Middleton said, oncologists will wait several weeks to begin treatment to allow time for further testing — “so there’s no need to feel panicked about making decisions today.”
2. Write down questions and gather information
Once you’ve allowed yourself some time to process the diagnosis, it’s time to learn as much as you can from reliable sources.
“Read the information the doctor provided about the type of breast cancer you have and the stage — a number from 0-4 that describes how big the tumor is, where it is located, and how far it may have spread from the breast,” Middleton advised.
Experts recommend writing down a list of questions to ask your doctor in the days following a diagnosis. (iStock)
Next, it’s important to understand the typical treatments for your type and stage, which may include surgery, chemotherapy, radiation and/or hormone therapy.
Write down all of your questions and bring them to every doctor’s appointment, Tan advised.
“Those first appointments can be extremely emotional, and there may still be shock or disbelief,” she told Fox News Digital. “Writing your questions down will ensure you don’t forget them.”
3. Notify — and lean on — your support team
“You aren’t obligated to inform the whole world about your diagnosis,” Middleton said. “Share the news with those who you feel need to know and who will be most supportive.”
You can share as much or as little information as you like, she added. “This is your health, and you control what and how much information is shared.”
“Allow yourself to feel the range of emotions that come with this life-altering news.”
Once you’ve notified your loved ones, it can be helpful to bring a friend or family member to your appointments, Tan said.
“This time can be overwhelming, and you want to be sure you understand everything your doctor is explaining,” she said.
One in eight women in the U.S. will be diagnosed with breast cancer at some point in their lifetime. (iStock)
“Having your support system with you for an extra set of ears can be helpful if you don’t understand something or miss something.”
In your day-to-day life, it’s OK to ask for help, Tan emphasized.
“Loved ones are often ready and happy to help with preparing meals, taking kids to school, or anything and everything in between,” she said.
4. Consider a second opinion
Studies have shown that getting a second opinion after a breast cancer diagnosis can be beneficial for the patient.
“Second opinions can save lives,” Tan said.
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“Cancer is unique, and if you are diagnosed with breast cancer, you want to see an expert who specializes in your exact type. Don’t be afraid to ask your doctor for a second opinion.”
Even if you don’t switch oncologists, seeking a second opinion can provide reassurance that you have chosen the right care team and treatment plan, Tan noted.
Studies have shown that getting a second opinion after a breast cancer diagnosis can be beneficial for the patient. (iStock)
“It is essential to do this before starting treatment, as there may be additional options that you should consider,” she said.
Another breast oncologist may have different recommendations on how to treat your breast cancer, Middleton agreed.
“If the treatment recommendation is the same, you can decide which oncologist you feel most comfortable with and move forward with them,” she said.
“If the treatment recommendation differs, you can decide which approach you prefer.”
5. Build your care team
When it comes to seeking care, it’s vital to seek experts who specialize in breast cancer, Tan said.
She recommends choosing an oncologist who practices at a cancer center that’s designated by the National Cancer Institute (NCI).
“When breast cancer is localized – meaning it hasn’t spread outside the breast – the five-year survival rate is 99%.”
“Getting on the right treatment plan at the beginning of your journey is very important,” she said. “Physicians at academic medical centers are the most up to date on the latest treatment breakthroughs and options in the field.”
Dr. Anjeanette Brown, MD, a board-certified breast surgeon at the Premier Surgical Network in New Jersey, emphasized the importance of choosing a health care professional with the proper credentials.
Experts recommend choosing an oncologist who practices at a cancer center that’s designated by the National Cancer Institute (NCI). (iStock)
“This person should be your ‘quarterback,’ directing the essential steps that need to be taken for proper evaluation and imaging prior to going into surgery,” she told Fox News Digital.
It’s essential that the patient feels comfortable with her provider, Brown noted.
“This will be a long, intense relationship, dealing with emotions and physical changes that are about to happen, secondary to surgical intervention, as well as possible medical management,” she added.
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Dr. Lauren Ramsey, a breast cancer surgeon in Ft. Worth, Texas, specifically recommends seeing a breast surgeon (surgical oncologist) in a timely fashion — ideally a provider who has completed a specialized fellowship in breast surgical oncology.
“Other doctors, such as medical oncologists and radiation oncologists, may end up playing a role — however, the breast surgeon will be able to make those referrals for you,” she said.
6. Connect with others
Many women find invaluable support from other breast cancer patients and survivors.
“Online groups can be a great source of support, with others who are further along in treatment sharing their experiences and supporting you in your journey,” said Middleton.
Many women find invaluable support from other breast cancer patients and survivors. (iStock)
“If you’re feeling overwhelmed with all the information that’s been thrown at you, you may want to wait a little while to do this,” she added.
7. Think about fertility
For patients who want to have children in the future, it’s important to consider this before beginning treatment, according to Middleton.
“You’ll want to meet with a fertility specialist to learn about your options and make arrangements for any procedures to be done before any breast cancer treatment starts,” she advised.
8. Focus on the good news
While a breast cancer diagnosis can seem ominous, experts agree that prognoses have improved over the decades.
“Breast cancer mortality rates have dropped by 44% since 1989, thanks to early detection and treatment,” a doctor said. (iStock)
“Breast cancer mortality rates have dropped by 44% since 1989, thanks to early detection and treatment,” Tan said.
“When breast cancer is localized – meaning it hasn’t spread outside the breast – the five-year survival rate is 99%, based on NCI data of women diagnosed with breast cancer between 2013 and 2019.”
“It’s a lot, so there is no shame in reaching out to others.”
There are also more than four million breast cancer survivors in the U.S., Tan added.
9. Maintain an active and healthy lifestyle
Exercise is recommended even with a breast cancer diagnosis, Ramsey said.
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“We recommend any form of physical activity, whether it’s light walking or a more structured exercise,” she advised. “Continue performing your usual daily activities.”
Adopting a balanced and nutrient-dense diet can also help support the body during treatment and recovery, Ramsey added.
Exercise is recommended even with a breast cancer diagnosis. (iStock)
“Focus on lean proteins, fruits, vegetables, whole grains and healthy fats,” she said. “Avoid sugary and highly processed foods.”
10. Take care of yourself
It’s important to pay attention to your emotional, psychological and spiritual needs throughout a breast cancer journey, Tan advised.
Brown echoed the importance of self-care.
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“This could include a discussion with a nutritionist, giving yourself the space to accept and adjust to the diagnosis, and finding a support group or therapist,” she said.
“It’s a lot, so there is no shame in reaching out to others.”
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The release of an updated food pyramid this week has sparked mixed reactions from doctors and dietitians.
One of the most noteworthy shifts in the 2025-2030 Dietary Guidelines for Americans — announced by HHS officials during a Jan. 7 press conference at the White House — is a greater emphasis on “high-quality proteins,” including red meat and eggs, as well as full-fat dairy.
The new guidelines focus on “real, whole, nutrient-dense foods,” and a dramatic reduction in highly processed foods, added sugars, refined carbohydrates and unhealthy fats.
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“Protein and healthy fats are essential and were wrongly discouraged in prior dietary guidelines,” Health Secretary Robert F. Kennedy Jr. said during the press conference. “We are ending the war on saturated fats.”
Nick Norwitz, a Harvard- and Oxford-trained researcher known for his work in metabolic health, shared his reaction to the new guidelines.
The release of an updated food pyramid this week has sparked mixed reactions from doctors and dietitians. (realfood.gov)
Despite how the new pyramid is presented, he noted, the actual guidelines for saturated fat consumption haven’t changed, as they still state that, “in general, saturated fat consumption should not exceed 10% of total daily calories.”
The intake of unprocessed whole foods rich in saturated fat, especially dairy fat, tends to be associated with improved health outcomes, according to Norwitz.
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“Full-fat dairy — especially cheese, for example — tends to be associated with lower BMI, reduced rates of diabetes and even reduced dementia risk,” he told Fox News Digital. “There are, of course, nuances — but ‘ending the war’ on saturated fat seems reasonable.”
Risks vary, experts say
Experts cautioned about the potential health risks of exceeding the recommended intake of saturated fat, including higher rates of LDL “bad” cholesterol, which is known to increase the risk of cardiovascular disease.
“The recommendation to limit saturated fat to 10% of total calories is based on the research showing that higher rates increase LDL cholesterol and associated risks for cardiovascular disease,” Sherry Coleman Collins, a food allergy dietitian and expert from the Atlanta metropolitan area, told Fox News Digital.
One of the most noteworthy shifts in the 2025-2030 Dietary Guidelines for Americans is a greater emphasis on “high-quality proteins” — including red meat and eggs — as well as full-fat dairy. (iStock)
Nutrition should be personalized and is dependent on multiple factors, she said, including age, gender, activity level and genetic risk factors.
“The total saturated fat an individual might safely consume is influenced by their size and total calorie needs, as well as potentially genetic differences,” Coleman Collins said.
Norwitz agreed, adding that “the specific food source and interaction with the unique host and their broader dietary context should take the spotlight.”
Dr. Pooja Gidwani, a double board-certified doctor of internal medicine and obesity medicine in Los Angeles, pointed out that not everyone has the same “tolerance” for saturated fats.
“If increasing saturated fat leads to a meaningful rise in LDL cholesterol or ApoB (Apolipoprotein B, a protein found on the surface of certain cholesterol-carrying particles in the blood), that intake level is excessive for that individual, regardless of improvements in weight or glucose metrics,” she said.
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“This personalized approach becomes increasingly important in midlife and beyond, when cardiovascular disease becomes the dominant driver of morbidity and mortality and when tolerance for cumulative atherogenic (artery-clogging) exposure is lower.”
For those who need to reduce LDL cholesterol or have a higher cardiovascular risk, the American Heart Association recommends an even lower amount of saturated fats — less than 6% of total daily calories.
Experts cautioned about the potential health risks of exceeding the recommended intake of saturated fat, including higher rates of LDL “bad” cholesterol. (iStock)
Gidwani also cautioned that diets emphasizing saturated fat could crowd out fiber and unsaturated fats, “both of which play independent roles in cholesterol clearance, insulin sensitivity, gut health and inflammation.”
“Saturated fat-heavy patterns are also calorie-dense, which can quietly undermine long-term weight management if intake is not carefully regulated,” she added.
Not all saturated fats are equal, experts say
The effects of saturated fat depend on what specific foods are being consumed, according to experts.
“I would recommend choosing minimally processed or unprocessed forms of foods,” said Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina. “For example, in place of a hot dog — which has additives, nitrites, sodium and fillers — consuming a chicken thigh would be a much better choice.”
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Gidwani reiterated that the amount of processing plays a big role.
“Processed meats are consistently associated with worse cardiometabolic outcomes and represent the clearest category to limit,” she said. “The risk here is not only saturated fat, but also sodium load, preservatives and the broader dietary pattern they tend to accompany.”
“Full-fat dairy — especially cheese, for example — tends to be associated with lower BMI, reduced rates of diabetes and even reduced dementia risk,” an expert told Fox News Digital. (iStock)
Unprocessed red meat, the doctor said, can fit into an overall healthy diet in smaller amounts, particularly when consumed alongside fiber-rich plants and minimally processed foods.
“However, from a longevity perspective, it should be viewed as optional rather than foundational, especially for individuals with elevated cardiovascular risk,” she added.
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When it comes to dairy, Gidwani noted that fermented options are “metabolically more favorable” than butter or cream.
“However, saturated fat from dairy is still not necessary to prioritize for metabolic health or longevity,” she said. “Excessive reliance on dairy fat can displace healthier fat sources without offering clear long-term benefit.”
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Overall, the doctor recommends unsaturated fat sources, including extra virgin olive oil, nuts, seeds, avocado and omega-3-rich fish, as primary dietary fats.
“These consistently support lipid profiles, insulin sensitivity and vascular health,” Gidwani said. “Saturated fat can exist within a balanced diet, but it should remain secondary rather than emphasized.”
Why the big picture matters
Saturated fat is just one piece of a much wider nutrition puzzle, the experts agreed.
Unprocessed red meat can fit into an overall healthy diet in smaller amounts, particularly when consumed alongside fiber-rich plants and minimally processed foods, one expert said. (iStock)
“Our heart health is not determined by one type of fat or one type of cholesterol, but the sum of many parts — our entire diet, our exercise habits, our stress and so much more,” Freirich said.
She recommends consulting a registered dietitian for guidance on unique dietary needs based on age, gender, activity level and medical history.
“Our heart health is not determined by one type of fat or one type of cholesterol, but the sum of many parts — our entire diet, our exercise habits, our stress and so much more,” said an expert. (iStock)
New Jersey-based dietitian Erin Palinski-Wade, author of “2-Day Diabetes Diet,” added that the message should be to focus more on overall patterns.
That means “plenty of fiber-rich plants, lean protein at every meal (including those that also contain fiber, such as nuts and seeds) and a reduction in overall intake of added sugars.”
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“That change will drive true health improvements,” she said.
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Missing out on adequate sleep could be taking years off your life.
New research from the Oregon Health & Science University (OHSU), published in the journal Sleep Advances, found that poor sleep may shorten life expectancy more than other lifestyle factors like diet, exercise and loneliness.
The researchers analyzed nationwide CDC survey data, identifying trends associated with average life expectancy by county, according to a press release.
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The study found that lack of adequate sleep led to higher mortality risk in every U.S. state and was the top behavioral driver compared to other factors, only behind smoking.
Senior study author Andrew McHill, Ph.D., associate professor and director of the Sleep, Chronobiology, and Health Laboratory in the OHSU School of Nursing, noted in a statement that he did not expect sleep to be “so strongly correlated” to life expectancy.
Poor sleep is directly correlated with shorter life expectancy, the study reveals. (iStock)
“We’ve always thought sleep is important, but this research really drives that point home: People really should strive to get seven to nine hours of sleep, if at all possible,” he said.
“This research shows that we need to prioritize sleep at least as much as we do [in] what we eat or how we exercise.”
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In a previous interview with Fox News Digital, Dr. Daniel Amen, psychiatrist and owner of Amen Clinics in California, emphasized how important sleep is for brain function and longevity.
Researchers suggest people should prioritize sleep just as much as diet and exercise. (iStock)
“Sleep is so important,” he said. “When you sleep, your brain cleans and washes itself. And if you don’t sleep seven to nine hours at night, your brain looks older than you are — there’s less blood flow, and it increases inflammation in the brain.”
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“Your brain doesn’t have enough time to get rid of the toxins that build up during the day.”
Lack of adequate sleep can lead to poor decisions and foster toxic cycles, the doctor warned.
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“If your brain has less activity in the front part, not only are you tired, but you’re also hungrier, and you’re more likely to not make the best decisions,” he said.
“Which, of course, will stress you out, and then you won’t sleep well the next night.”
A doctor suggests being “purposeful” about going to bed and waking up each day. (iStock)
One small change to promote longevity and brain health is to try getting to bed 15 minutes earlier, Amen suggested.
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“Really be purposeful about not being distracted by Netflix or your phone,” he said.
“And when you get up in the morning, say to yourself, ‘Today is going to be a great day.’ The more positive you are, the better your brain.”
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