Overview
Everyone’s recovery from cancer is different, but it’s important to maintain your wellbeing.
Healthy lifestyle habits such as moving more and quitting smoking can support your recovery and may lower the risk of cancer coming back.
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Living well
It’s important to maintain your wellbeing after cancer treatment. Coming up with a plan for how to look after yourself can help you feel better and regain a sense of control.
Everyone’s recovery from cancer is different, and small changes over time can make a real difference. Research shows that healthy lifestyle habits can support your recovery and may lower the risk of cancer coming back.
Some people who have had cancer may be at an increased risk of other health problems (e.g. heart disease, osteoporosis or stroke). Lifestyle changes recommended for cancer prevention can also help reduce your risk of developing other health problems.
I decided to focus on one change at a time. I started by doing 100 steps in the backyard until I gradually built up to a 30-minute walk 5 days a week and strength training on 2 days. It took me almost 6 months to get there, but it was really satisfying to feel in control of my wellbeing.
Ways to stay healthy after cancer
Taking care of your health and wellbeing after cancer can not only improve how you feel, it may also help you mmanage any side effects and also can lower the risk of some cancers coming back.
Move more
Move more
Being physically active has many benefits for people after cancer treatment. It can help you feel stronger, improve your mood and sleep, and may lower the risk of some cancers coming back. The Australian Government’s guidelines recommend:
- light activity – several hours a day (e.g. walking around the house, grocery shopping)
- moderate activity – 30 minutes most days (e.g. brisk walking, cycling)
- balance and coordination – 3 times a week (e.g. tai chi, dancing)
- muscle strengthening – 2 times a week (e.g. lifting weights, squats).
It’s important to talk to your doctor about what exercise is safe for you, then start slowly and build up your activity gradually.
For more information, see Exercise for people living with cancer.
Quit smoking
Quit smoking
Quitting smoking is one of the most important things you can do for your health. It can improve your recovery and lower the risk of some cancers coming back.
It’s not always easy, but free support is available. Call Quitline on 13 7848 for advice. You can also talk to your GP about nicotine replacement or medicines to help you quit.
Vaping is not a safe alternative to smoking.
Eat well
Eat well
Eating a variety of healthy foods helps your body recover and can lower the risk of cancer coming back. Try to:
- eat plenty of vegetables, fruit, wholegrains and legumes
- choose lean meat, fish, chicken or plant-based protein
- limit red meat and avoid processed meats like ham and salami
- drink plenty of water.
If you need help with eating well, ask your GP for a referral to a dietitian.
For more information, see Nutrition for people living with cancer.
Be a healthy body weight
Be a healthy body weight
Staying at a healthy weight can help reduce the risk of some cancers coming back and improve your overall health. If you’ve gained or lost weight during treatment, talk to your GP or a dietitian. Many dietitians offer telehealth appointments. They can provide advice on eating well, managing changes to your appetite or diet, and maintaining a healthy weight.
Limit alcohol
Limit alcohol
Drinking alcohol increases the risk of some cancers. Even small amounts can increase the risk.
If you choose to drink, try to follow the National Health and Medical Research Council guidelines and have no more than 10 standard drinks a week and no more than 4 standard drinks in one day.
Tips to reduce how much alcohol you have include:
- having alcohol-free days each week
- swapping alcoholic drinks for sparkling water
- having alcohol-free beers or wines.
Be SunSmart
Be SunSmart
Skin cancer is the most common cancer in Australia and one of the most preventable. Most skin cancers are caused by exposure to the sun’s ultraviolet (UV) radiation.
To protect yourself when the UV is 3 or above:
- slip on sun-safe clothing
- slap on a broad-brimmed hat
- slop on SPF 50+ sunscreen
- slide on wraparound sunglasses
- seek shade.
Check daily sun protection times on the free SunSmart app or the Bureau of Meteorology. Ask your doctor how often you need a skin check.
Living with advanced cancer
Some people will be living with cancer that cannot be cured but can still be treated (advanced or metastatic cancer). Treatment has improved a lot in recent years, and many people with advanced cancer can live a good quality of life for years.
Living outside of major towns and cities can sometimes add extra challenges. You may need to travel longer distances for ongoing treatment, and there may be less local support to access between appointments. Staying connected to your GP is important, as they are usually your main health professional close to home.
For more information, see Living with advanced cancer.
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