My Physical Health
Taking care of your physical health is crucial for thriving in survivorship. Taking proactive steps in these areas can help you maintain your health and improve your overall quality of life.
Key areas to focus on are below, including links in bold for additional information.
Healthy Eating
Eating a healthy diet helps with recovery and overall well-being. Try to eat plenty of vegetables, fruits, whole grains, and lean proteins. Avoid processed foods, limit red meat, and cut back on sugary drinks.
American Cancer Society: Eat Healthy
Offers tips and recipes to help cancer survivors make healthy food choices for better nutrition and well-being.
National Cancer Institute: Eating Hints
A patient-friendly e-book with guidance on eating before, during, and after cancer treatment, including tips for managing side effects.
Mayo Clinic: 7 Steps to Better Nutrition Habits for Cancer Survivors
Provides practical steps to help cancer survivors improve their diet and nutrition for long-term health.
Movement and Exercise
Staying active can help you feel better, have more energy, and lower the risk of cancer coming back. Try to get at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week, plus some strength training.
Dana-Farber Cancer Institute: Tips for Exercising During and After Cancer Treatment
Offers practical advice on how to safely stay active during and after treatment, including tips for different recovery stages.
Memorial Sloan Kettering Cancer Center: Exercise During and After Cancer Treatment
Provides specific exercise recommendations and safety precautions to help cancer patients and survivors stay strong and active.
American College of Sports Medicine
ACSM offers expert guidance on safe movement strategies, physical activity benefits, and strength-building recommendations for cancer survivors.
🎥 Watch: Moving Through Cancer – Short Film
Pain Management
Managing pain is important for staying comfortable and improving your quality of life. Pain can be treated with medicine, physical therapy, or complementary therapies like acupuncture.
Offers easy-to-understand guidance on pain relief options, including medications, physical therapy, and alternative treatments.
National Cancer Institute – Cancer Pain Control
Provides detailed information on pain management, including medications, physical treatments, and emotional support to help cancer survivors feel better.
Fatigue and Fatigue Management
Feeling very tired is common for cancer survivors. You can manage fatigue by staying active, getting enough rest, and using stress-reducing techniques like mindfulness and therapy.
MD Anderson – Fatigue and Cancer
This guide explains the causes of cancer-related fatigue and offers practical tips on managing energy through exercise, rest, and stress reduction strategies.
Sleeping Well
Sleep problems like insomnia or feeling too sleepy can affect your daily life. You can improve sleep by following good sleep habits, staying active, and using relaxation techniques.
Dana-Farber Cancer Institute – Tips for Managing Insomnia During Cancer Treatment
Offers practical advice on establishing a consistent sleep routine, limiting daytime naps, engaging in regular exercise, and creating a restful sleep environment to manage insomnia.
Memorial Sloan Kettering Cancer Center – Improving your Sleep at Home
Provides strategies to enhance sleep, including adjusting your bedroom setup, relaxation techniques, and establishing a bedtime routine.
Helpful Apps and Tools
A free, research-backed app with customized exercise programs to help fight fatigue and improve quality of life. Workouts are suitable for all levels and can start in under 7 minutes.
American Cancer Society – Exercise Activity Calculator
Tracks weekly physical activity levels and provides personalized insights to help you meet exercise goals and improve overall health.
A fun, interactive game that makes learning about health and medications more engaging by combining gaming and educational content.
A nutrition and weight management app that helps users track their food intake, set weight goals, and monitor daily calories. It provides personalized meal plans, barcode scanning for easy food logging, and insights to support healthy eating habits.
