When facing cancer, it might feel like so much is out of your control. But here’s some good news: what you eat and how you move your body can make a big difference in how you feel during treatment and beyond. While nutrition and exercise aren’t miracle cures, they can help you maintain strength, manage side effects, and even improve your overall sense of well-being.
Let’s start with food—because who doesn’t love talking about food? Eating well during cancer treatment can be tricky, especially when side effects like nausea, fatigue, or changes in taste come into play. But nourishing your body with the right foods can help keep your energy up, support your immune system, and aid recovery. The key is balance. Lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables should be at the heart of your plate. Hydration is just as important, so keep that water bottle nearby and sip throughout the day.
Cravings and appetite changes are common, and that’s okay! Some days, you may only feel like eating toast or sipping on smoothies, and that’s completely fine. The goal is to listen to your body and fuel it as best as you can. If certain foods no longer appeal to you, experiment with different textures and flavors until you find what works. And if you’re struggling to eat enough, small, frequent meals might be easier to handle than large ones.
Now, let’s talk about movement. Exercise might be the last thing on your mind, especially if treatment has you feeling drained. But staying active—even in small ways—can have some incredible benefits. It can boost your mood, reduce fatigue, improve circulation, and help with digestion. And no, you don’t have to run a marathon or lift heavy weights to see the benefits. Gentle activities like stretching, walking, yoga, or even dancing in your living room can make a difference.
The trick is to listen to your body. Some days, a short stroll might feel good, while other days, resting is the best choice. That’s totally okay. The goal is to keep moving in ways that feel right for you. And if you’re not sure where to start, a physical therapist or cancer exercise specialist can help create a plan that’s safe and effective for your specific situation.
Beyond the physical benefits, good nutrition and movement can also do wonders for your mental health. Eating nourishing foods and getting some activity in can help you feel more in control of your body and boost your confidence. Plus, the endorphins from exercise are natural mood lifters—something everyone could use more of, especially during a challenging time.
At the end of the day, the most important thing is to be kind to yourself. Cancer is tough, and there’s no “perfect” way to navigate it. Some days will be easier than others, and that’s okay. The goal isn’t perfection—it’s doing what you can to support your body and mind through the journey. Every nourishing bite and every step forward is a win, and that’s something to celebrate.
