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The wonders of a balanced diet

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Eat a Balanced Diet: Fuel Your Body for Recovery

 

Nutrition plays a vital role in your recovery and long-term health as a cancer survivor. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help you regain strength and support overall health. The American Cancer Society suggests the following dietary guidelines for cancer survivors:

 

  • Consume at least 2.5 to 3 cups of vegetables and 1.5 to 2 cups of fruits daily.

  • Opt for healthy fats, like omega-3 fatty acids found in fish and walnuts.

  • Choose lean proteins such as fish, eggs, nuts, seeds, and legumes.

  • Prioritize whole grains, legumes, and vegetables as healthy carbohydrate sources.

 

While it’s tempting to turn to vitamin and mineral supplements, it’s better to focus on a varied diet. Large doses of certain nutrients can be harmful, so consult your provider before taking any supplements. A daily multivitamin might be recommended if needed.

 

Maintain a Healthy Weight: Balance Nutrition and Activity

 

Weight changes during cancer treatment are common, and achieving a healthy weight is an important goal during recovery. Whether you need to gain or lose weight, your provider can guide you to a healthy weight range and the best strategies for reaching it. For those needing to gain weight, making food more appealing and managing treatment side effects like nausea is crucial. For those needing to lose weight, focus on gradual changes by controlling calorie intake and increasing physical activity. Aim for slow and steady progress, losing no more than 2 pounds per week to maintain healthy weight loss.

 

Rest Well: Prioritize Sleep for Recovery

 

Sleep disturbances are common among cancer survivors due to various factors, including treatment side effects and stress. Getting adequate sleep is essential for recovery, as it allows your body to heal and recharge. Aim for at least seven hours of sleep each night and practice good sleep hygiene:

 

  • Avoid caffeine for at least eight hours before bedtime.

  • Stick to a regular sleep schedule.

  • Limit screen time for one to two hours before bed.

  • Exercise earlier in the day to avoid disrupting sleep.

  • Keep your bedroom quiet, cool, and dark.

 

If you struggle with excessive daytime sleepiness or sleep problems, talk to your provider about potential underlying issues.

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