Surviving breast cancer is more than just completing treatment—it’s about navigating the profound emotional, mental, and physical challenges the disease imposes. Few understand this complex journey better than Isabel Galiano, a 51-year-old Luxembourg native and two-time breast cancer survivor. She was diagnosed at 32 and faced a recurrence two years later. She had also been a caregiver to her late mother who had colon cancer. Her intimate experience with the disease deepened her commitment to empowering women to take control of their recovery.

Now a cancer coach based in Singapore, Galiano’s personal battle with cancer has shaped her holistic approach to healing, making her a pillar of support for those on similar paths. As a coach, she offers guidance and practical tools to help survivors not only cope but thrive after a diagnosis. “It’s not just about getting through treatment,” she explains, “it’s about reclaiming your life afterwards.”

Certified in health and nutrition coaching, functional medicine, yoga, and meditation—with naturopathic nutrition soon to follow—Galiano has worked with hundreds of cancer patients and survivors all over the world in the past decade, 60 per cent of whom had been diagnosed with breast cancer. The incidence of breast cancer has tripled over the last 50 years, and the number of women under the age of 54 with breast cancer has increased. “More women in their 20s and 30s are being diagnosed,” she says, “But the silver lining is that medical advancements have made breast cancer more treatable and manageable, with positive survival outcomes.”

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Galiano typically begins working with patients at the start of their diagnosis or early in their treatment, supporting them through treatments into recovery. Her approach is highly personalised, designed to complement traditional medical care. “It really takes a village,” she says, stressing the importance of a multidisciplinary approach alongside healthcare professionals.

Her mission is to help women rebuild their lives post-treatment, a phase that’s often neglected. “One of the biggest misconceptions is that once treatment is over, it’s done. But recovery continues long after. It might take longer for some, but there’s always progress, and you will get your life back.”

Here, she shares key tips and advice from her coaching practice for both the newly diagnosed and those in remission. These practices help breast cancer survivors regain control, foster a positive mindset throughout the healing journey, and improve their quality of life.

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OWN YOUR CANCER

Everything changes the moment you hear the words, “You have cancer”. It’s natural to feel overwhelmed, frightened, or even helpless. But Galiano’s first piece of advice is simple: Own your cancer.

Owning your cancer starts with shifting your mindset. Rather than seeing yourself as a victim, embrace the role of a survivor—someone actively fighting and taking control of what can be controlled. “You might feel like you’re in the back seat, suddenly no longer a participant in life, but an observer. But the truth is, cancer is just one part of your story—it doesn’t get to write the whole thing,” she emphasises.

Galiano encourages her clients to be informed about their options, advocate for themselves in medical settings, and build a strong support network that includes both loved ones and healthcare professionals.

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“NUTRIFY” YOURSELF

Increasingly more research links the rising incidence of cancer to modern lifestyle habits, like the consumption of processed foods with little nutritional value, loaded with chemicals and additives. To support recovery, she recommends a diet that focuses on fresh ingredients and whole foods. Incorporate good protein sources like eggs and beans in every meal, plenty of vegetables, and healthy carbs such as quinoa. Minimise added sauces, and resist the urge to snack—prioritise proper, nutritious meals (breakfast being the most important one) to keep you satisfied.

Galiano acknowledges that making the transition to a healthier diet can be tough, and even overwhelming. In her coaching sessions, she helps clients make small, manageable adjustments to avoid unnecessary pressure. “You can’t expect to have the perfect diet overnight. You need to be realistic,” she advises.

TAKE CARE OF YOUR MENTAL HEALTH

Breast cancer isn’t just a physical battle—it’s an emotional one. From managing stress to confronting fears about fertility, Galiano understands that the mental challenges are just as significant as the physical ones.

“You didn’t survive cancer to die from stress,” she says firmly. “But when you’re in survival mode, there’s often no space to process your emotions. It can feel overwhelming to try to fix every part of your life at once.”

As part of her coaching framework, she incorporates mindfulness, meditation, and breathing exercises—practices that have helped her through her own journey—to manage the emotional toll of illness. “Cancer comes with a flood of emotions. It’s crucial to acknowledge these feelings rather than suppress them,” she advises.

SLEEP WELL

One of the first questions Galiano asks during her initial consultation is: “How are you sleeping?” She believes that sleep plays a key role in emotional regulation, immune function, and overall recovery. Galiano emphasises that both quantity and quality of sleep are important, and restful sleep significantly boosts both physical and emotional resilience. “There’s a clear link between lack of sleep and increased negativity, reduced motivation to move, stronger sugar cravings, and a weakened immune system,” she adds.

An early riser, she believes in the power of a mindful morning routine. “Waking up early isn’t about being productive for the sake of staying busy,” she says. “It’s about starting your day with intention, feeling in control, and making time for activities that nourish you—whether it’s a morning walk, meditation, or simply a cup of tea.”

By respecting your body’s need for rest, and maintaining a consistent wake-up time, you create a sense of normalcy and purpose in your daily routine, which can greatly improve your mental health during recovery. Aim for seven to nine hours of sleep each night and establish a routine that allows you to rise early, and embrace each day with renewed perspective.

GET MOVING

Exercise might feel like the last thing you want to do after a cancer diagnosis, but Galiano believes that physical activity is a crucial part of recovery. “Moving your body helps keep you strong, improves your mood, reduces many side effects of treatment, and significantly lowers the risk of cancer recurrence, particularly for certain types such as breast, colorectal and prostate cancers,” she explains.

For those undergoing treatment or in recovery, she recommends starting slow—whether it’s walking, gentle yoga, or stretching; even small movements on a regular basis can make a big difference. As you feel stronger, gradually increasing your activity level will improve your overall health, boost your energy, and help maintain mental resilience.

“We often think we need an hour at the gym, but even short bursts of activity can be impactful. It’s about moving away from an all-or-nothing mindset and recognising that every step counts,” she says.