Nutrition and Exercise

Physical Activity: Engaging in regular exercise offers numerous benefits such as increased energy, improved mood, weight management, and better cardiovascular health.

• You don’t need to start with intense workouts; even moderate activities like walking, stretching, or gardening can make a difference.
• Aim for at least 150 minutes of moderate exercise per week, broken into manageable sessions.
• Find activities you enjoy to help maintain consistency.

Healthy Eating Habits: Your diet is a cornerstone of good health. Focus on incorporating a variety of nutritious foods:

• Vegetables & Fruits: Rich in vitamins, minerals, and antioxidants that support immune health.
• Whole Grains: Such as brown rice, oats, and whole wheat bread, which provide steady energy and fiber.
• Lean Proteins: Like poultry, fish, beans, and nuts that help repair tissues and build strength.
• Limit processed foods, sugary snacks, fast food, and high-fat items, which can contribute to obesity, type 2 diabetes, heart disease, and other health issues.

Avoid Tobacco & Limit Alcohol: Smoking and vaping pose serious health risks, including increased chances of second cancers.

• Quitting tobacco dramatically improves health outcomes.
• While moderate alcohol consumption might be acceptable, overindulgence can undermine your health. The American Cancer Society recommends no more than one drink per day for women and two for men.

Sun Safety: Prolonged and intense sun exposure increases the risk of skin cancer. To protect yourself:

• Stay indoors during peak sunlight hours (10 a.m. – 4 p.m.).
• Wear protective clothing, wide-brimmed hats, and sunglasses.
• Use a broad-spectrum sunscreen with at least SPF 15, reapplying every two hours.

Medication & Medical Follow-Up: Taking prescribed medicines correctly is crucial for managing health conditions and preventing complications.

• Don’t discontinue medication without your doctor’s approval.
• Regular checkups and screenings—such as mammograms, skin exams, or colonoscopies—are critical for detecting any signs of recurrence or new cancers early.
• Staying vigilant with these appointments is essential, even after completing treatment.

Transitioning to a new, healthier lifestyle can be challenging, but you don’t have to do it alone. Support groups for cancer survivors provide a safe space to share experiences and encouragement. Family and friends can also offer motivation and accountability. Remember, building healthier routines is a journey—be patient with yourself and celebrate small victories along the way.

Achieving & Maintaining a Healthy Weight

Gaining Weight After Treatment: Some treatments cause nausea, taste changes, and loss of appetite, leading to unintended weight loss. Focus on nutrient-dense, appealing foods—like smoothies, soups, or small frequent meals—to help regain strength.

Losing or Managing Weight: Others may experience weight gain due to medications, inactivity, or stress eating. Developing a balanced diet combined with regular physical activity can help manage weight effectively.

Tips for Weight Management:

• Track your food and activity to understand your habits.
• Enlist support from dietitians or healthcare providers for personalized plans.
• Set realistic, achievable goals.