Staying Healthy After Cancer Treatment
The journey through and beyond cancer is different for each survivor. But it’s important for all survivors to take steps to stay healthy.
When your treatment is finished, your doctor may tell you that you should get checkups or tests in the future. This is called follow-up care. Be sure to follow your doctor’s instructions. These tests can help find early signs of a new or the same cancer.
You can lower your risk of getting cancer again or having the cancer come back by making healthy choices like—
- Staying away from tobacco. If you smoke, try to stay away from other people’s smoke.
- Limiting the amount of alcohol you drink.
- Protecting your skin from exposure to ultraviolet rays from the sun and tanning beds.
- Eating lots of fruits and vegetables.
- Keeping a healthy weight.
- Being physically active.
- Getting a flu shot every year.
Take care of your Physical Health
Three areas of physical health—nutrition, physical activity, and sleep—are important for all cancer survivors and key to your recovery and well-being.
Tips for Staying Healthy – Eating Healthy, Physical Activity, Sleep
Eating Healthy
After cancer, it may not be easy to eat well, but it’s important. A healthy diet can help you feel better, regain your strength and energy, and reduce your risk for serious health problems.
Healthy eating pattern includes:
Foods that are high in nutrients in amounts that help you get to and stay at a healthy body weight
- A variety of vegetables – dark green, red and orange, fiber-rich legumes (beans and peas), and others
- Fruits, especially whole fruits in a variety of colors
- Whole grains
A healthy eating pattern limits or does not include:
- Red and processed meats
- Sugar-sweetened beverages
- Highly processed foods and refined grain products
Physical activity has many benefits besides helping you feel better. It helps build strength and balance, increase your ability to move and get around, and reduces stress.
Cancer survivors who keep a healthy weight and stay physically active may have—
- A better response to treatments.
- A better mental and physical quality of life.
- A lower risk of having cancer come back or developing a new cancer.
- A lower risk of getting other illnesses, such as diabetes or heart disease.
Being physically active doesn’t necessarily mean intense workouts. Going for a walk, lightly jogging, dancing, or taking the stairs instead of the elevator are all ways to fit exercise into your day. Try to build up to 30 minutes of movement a day.
Sleep
Sleep allows your body to refresh, replenish, and rebuild. It helps your immune system work better and keeps you mentally sharp. Most adults need at least 7 hours of sleep each night, but talk to your doctor about what’s right for you.
Lack of sleep can affect your health
Lack of sleep can raise the risk of health problems like heart disease, high blood pressure, and obesity. It can also affect your concentration and memory.
Not getting enough sleep can lead to serious problems for people with cancer, including lower quality of life, depression, and the inability to carry out regular day-to-day activities.
Healthy sleep habits can help to improve the quality of sleep
- Soak up some morning sunlight. This increases levels of the hormone melatonin, which is important for sleep.
- Go to bed at the same time each night and get up at the same time each morning, including on weekends.
- Relax with a book or take a soothing bath.
- Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
- Remove electronic devices, such as TVs, computers, and smart phones from the bedroom.
- Avoid large meals, caffeine, and alcohol before bedtime.
- Get some exercise. Being physically active during the day can help you fall asleep more easily at night