Cancer Survivorship: Nutrition and Physical Activity

Why Nutrition and Exercise Matter

Research shows that a balanced diet and regular physical activity can:

• Help maintain a healthy weight, which is linked to lower recurrence rates for several cancers.
• Boost immune function and reduce inflammation.
• Alleviate treatmentrelated side effects such as fatigue, neuropathy, and loss of muscle mass.
• Improve mental health, mood, and overall wellbeing.

Lifestyle factors are modifiable, meaning you have the power to influence your health after cancer. American Cancer Society

Nutrition Basics for Survivors

1. Emphasize PlantForward Foods

Aim for a variety of vegetables, fruits, whole grains, legumes, nuts, and seeds. These foods provide fiber, vitamins, minerals, and phytochemicals that may protect cells from damage.

2. Choose Lean Protein

Include fish, poultry, tofu, beans, and lowfat dairy. Protein supports tissue repair, preserves lean muscle, and can help combat fatigue.

3. Healthy Fats

Focus on monounsaturated and polyunsaturated fats found in olive oil, avocado, nuts, and fatty fish (e.g., salmon, sardines) which contain omega3 fatty acids beneficial for inflammation control.

4. Limit Processed and Red Meats

Evidence links high intake of processed meats and large amounts of red meat to increased risk of colorectal and possibly other cancers. Opt for plant proteins or fish more often.

5. Reduce Added Sugars & Refined Carbs

Excess sugar can contribute to weight gain and metabolic disturbances. Choose wholegrain breads, brown rice, quinoa, and limit sugary drinks and desserts.

6. Stay Hydrated

Water, herbal teas, and lowsugar beverages help maintain kidney function and support digestion. Aim for 810 cups a day, adjusting for activity level and climate.

7. Manage Specific Side Effects

• Loss of appetite*: Small, frequent meals, nutrientdense smoothies, and adding healthy fats (e.g., nut butter) can increase calorie intake.
• Dry mouth or taste changes*: Use moist foods, mild spices, and avoid overly salty or bitter items.
• Gastrointestinal upset*: Lowfiber, lowfat meals initially, gradually reintroducing fiber as tolerated.

Physical Activity Guidelines

The American College of Sports Medicine (ACSM) recommends that cancer survivors aim for at least 150 minutes of moderateintensity aerobic activity per week, plus two days of strength training.

1. Aerobic Exercise

Examples: brisk walking, cycling, swimming, dancing. Start with 1015 minutes per session and gradually increase duration as stamina improves.

2. Strength Training

Use resistance bands, light free weights, or bodyweight exercises (squats, pushups). Focus on major muscle groups; 23 sets of 812 repetitions are a good target.

3. Flexibility & Balance

Incorporate gentle stretching or yoga 23 times per week to maintain range of motion and reduce fall risk, especially for those with neuropathy or joint pain.

4. Tailoring Activity to Your Situation

• Postsurgery*: Begin with light walking and deepbreathing exercises as approved by your surgeon.
• During chemotherapy*: Short, frequent sessions (e.g., 510 minutes) can counter fatigue.
• After radiation*: Monitor skin sensitivity; avoid intense heat or friction over treated areas.

Listen to your body. If you feel dizziness, severe shortness of breath, or sharp pain, stop and consult your healthcare team.

Integrating Nutrition and Exercise

Combining a nutrientdense diet with regular movement creates a synergistic effect:

• Protein intake shortly after exercise helps repair muscle.
• Carbohydrates replenish glycogen stores used during activity.
• Hydration supports cardiovascular performance and digestion.

Sample Day

1. Breakfast: Oatmeal topped with berries, chia seeds, and a dollop of Greek yogurt; green tea.
2. Midmorning walk: 15minute brisk walk.
3. Snack: Apple slices with almond butter.
4. Lunch: Quinoa salad with mixed greens, grilled salmon, avocado, and lemonolive oil dressing.
5. Afternoon strength session: 30 minutes (resistance bands + core work).
6. Snack: Smoothie (spinach, banana, protein powder, oat milk).
7. Dinner: Stirfried tofu, broccoli, bell peppers, and brown rice; side of steamed carrots.
8. Evening stretch: 10minute gentle yoga.

Helpful Resources

• American Cancer Society Nutrition & Physical Activity
• National Cancer Institute Life After Cancer
• PatientsLikeMe Community support for survivorship
• American College of Sports Medicine Guidelines for Cancer Survivors

Take the First Step Today

Small, consistent changes often lead to lasting health benefits. Start by adding an extra vegetable serving to one meal, or by walking 5 minutes more each day. Track progress with a journal or app, celebrate milestones, and lean on your care team for personalized guidance.

Remember, survivorship is a journeynot a destination. A nourishing plate and an active lifestyle are powerful tools you can use every day.

This information is for educational purposes only and does not replace professional medical advice. Always consult your oncologist, dietitian, or physiotherapist before making significant changes to diet or exercise routines.