Surviving Cancer: What to do after recovering?

As a cancer survivor, it's important to focus on your long-term health to improve your overall well-being. After completing cancer treatment, there are several effective strategies you can adopt to enhance your quality of life and ensure a healthy transition into survivorship.

 

Exercise is a key component of post-treatment care. Engaging in regular physical activity can significantly boost your recovery process. Exercise helps in building strength and endurance, reducing symptoms of depression and anxiety, and improving sleep and mood. It also lowers the risk of cancer recurrence and enhances your overall sense of well-being. Aim for at least 150 to 300 minutes of moderate exercise each week, including strength training at least twice a week. Start slowly and choose activities that you enjoy. It's wise to consult with your healthcare provider before beginning any new exercise regimen.

 

Maintaining a balanced diet is equally important. A varied diet that includes plenty of fruits and vegetables, whole grains, and lean proteins helps support your body as it recovers. Specifically, aim to eat 2.5 to 3 cups of vegetables and 1.5 to 2 cups of fruits daily. Incorporate healthy fats, such as omega-3 fatty acids found in fish and nuts, and select proteins low in saturated fat. While there's no specific diet proven to prevent cancer recurrence, a diet rich in fruits and vegetables is generally beneficial. Be cautious with vitamin supplements, as excessive amounts can be harmful; consult with your provider about the need for a multivitamin.

 

Achieving and maintaining a healthy weight is another crucial aspect of recovery. If you’ve experienced weight changes during treatment, work with your healthcare provider to reach a healthy weight. If weight gain is needed, a dietitian can offer guidance on making food more appealing and nutritious. For those needing to lose weight, aim for a gradual reduction of up to 2 pounds (about 1 kilogram) per week by balancing calorie intake with exercise.

 

Restful sleep is vital for recovery. Most survivors need at least seven hours of sleep each night to help their body and mind recuperate. To improve your sleep quality, avoid caffeine and electronic screens before bedtime, maintain a regular sleep schedule, and keep your bedroom cool, quiet, and dark. If you continue to have trouble sleeping, discuss it with your healthcare provider, as it might be related to treatment side effects or other issues.

 

Managing stress effectively can greatly improve your quality of life. While managing stress may not directly affect cancer survival, it can alleviate related symptoms such as depression and anxiety. Strategies for managing stress include practicing relaxation techniques, seeking counseling or joining support groups, and engaging in activities with friends and family.

 

Avoiding tobacco is crucial for reducing the risk of cancer recurrence and developing other types of cancer. If you’ve struggled to quit smoking or using chewing tobacco in the past, seek help from your healthcare provider for resources and support.

 

Moderating alcohol consumption is also important. If you choose to drink, limit your intake to up to one drink per day for women and men over age 65, or up to two drinks per day for men under age 65. Although moderate alcohol consumption can have some health benefits, it can also increase the risk of certain cancers. Discuss with your doctor to understand the risks and benefits specific to your situation.

 

Adopting these lifestyle changes gradually can help you ease into a healthier routine and improve your overall well-being. By focusing on these strategies, you can enhance your quality of life and enjoy the years ahead after cancer treatment.