Overview
Lifestyle changes such as moving more, eating well, quitting smoking and managing your mood may help you reduce the impact of late effects.
Your GP and cancer care team can help support your general wellbeing. You can also call Cancer Connect on 13 11 20 for information and support on living well after cancer treatment.
What's on this page
Move more
- Aim to be as physically active as you can. Any activity is better than none – even a walk around the block can have benefits.
- Talk to your GP about what exercise is safe for you, then start slowly and build up your activity gradually.
- Work towards doing 30 minutes of moderate-intensity exercise (e.g. brisk walking) on most days, and 3 balance and coordination sessions (e.g. tai chi) and 2 strength-training sessions (e.g. squats) a week.
- An exercise physiologist or physiotherapist can create an exercise program to meet your needs. Visit Exercise & Sports Science Australia or Australian Physiotherapy Association.
Look after yourself and manage your mood
- Aim for about 7–8 hours of sleep each night.
- Pace your activities and rest when you need to.
- Talk to an occupational therapist (Occupational Therapy Australia) about how to make daily tasks easier at home. Your GP or cancer care team can give you a referral.
- Try to focus on the present moment. Relaxation and meditation techniques may help. Listen to Cancer Council's Finding Calm During Cancer podcast series.
- Try cognitive behaviour therapy (CBT) and mindfulness-based stress reduction (MBSR). These can help with mood. Ask your GP what’s available in your area.
- Write down your feelings or express yourself in painting, colouring, music or singing.
- Call Cancer Connect on 13 11 20 to connect with a support group, either over the phone or online.
Involve other people
- Tell your GP or cancer care team if you have new or worsening side effects. Do not wait until your next follow-up appointment.
- Ask your partner or a close family member or friend to come to your appointments with you.
- If household chores are becoming difficult, let family, friends or neighbours lend a hand. The Gather My Crew app can help you organise help from others.
- You may be eligible for services for help at home. Your local council or social worker can advise you on what is available. Some services are free, while others have a cost.
- Ask your employer whether they can make changes to support you at work.
- Call Cancer Connect on 13 11 20 to ask any questions about your situation. Qualified professionals can listen to your concerns, link you with local services and send you our free booklets.
Eat well
- Enjoy a variety of foods from the 5 food groups – vegetables and legumes, fruit, breads and cereals, dairy (and alternatives) and lean meat (and alternatives).
- Limit sugary drinks, junk food and other processed foods high in saturated fat, salt and sugar.
- A dietitian can provide nutrition advice to meet your needs. Visit Dietitians Australia to find a dietitian. Your GP can give you a referral.
Quit smoking and limit alcohol
- Aim to quit smoking and vaping and reduce or avoid alcohol, as these can worsen late effects.
- It’s not always easy to quit smoking or vaping, but support is available. Call Quitline on 13 7848 for advice.
- Talk to your doctor about nicotine replacement therapy or prescription medicines to help you quit.
- Download the My QuitBuddy app to help track your progress with quitting smoking, and download the Daybreak app to help track your drinking.
- Reduce your alcohol intake by choosing non-alcoholic drinks and having some regular alcohol-free days each week.
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