Healthy living after cancer

Some people find that they put on weight or lose weight during their cancer treatment, so it’s good to get some advice and support from your doctor or dietitian to help you stay as healthy as possible. 

Being a healthy weight is about getting the balance right between what you eat and how active you are. To keep a healthy weight, you may need to change the way you think about food and physical activity for good. 

Be realistic. For most people who are overweight, losing one or two pounds a week is excellent progress. Some weeks will be more difficult than others - the key is to keep going.

There are two ways of finding out if you are a healthy weight:

Waistline measurement

Measuring your waistline is a way of checking if you are at risk of cancer, especially bowel cancer. Extra weight around your middle can also lead to health problems such as diabetes and heart disease.

To measure your waistline: 

1. Find the top of your hipbone.
2. At this point, measure around your waist. Make sure the tape measure is snug but not marking your skin.
3. Take the measurement at the end of a normal breath.

Your risk of cancer is higher if your waistline is more than 94 cm or 37 inches for men and more than 80 cm or 32 inches for women. Talk to your doctor or nurse if you are worried about your waistline.

Body mass index (BMI)

BMI measures if your weight is right for your height. Find out more about your BMI on the BMI calculator designed by Safefood.eu.

BMI is a guide only. If you are worried about your score, do talk to your doctor or nurse.

Find out your BMI.

If you are underweight following your cancer treatment, you may need to build yourself up.

If you’ve have lost weight during your cancer treatment, you may need to build yourself up by eating foods that are high in protein and energy (calories). Your medical team or a dietitian can advise you about this. 

Our booklet Diet and Cancer has tips on how to increase the amount of energy and protein in your diet, sample meal plans and where to get advice and support. You can view the booklet online below or call our Support Line on 1800 200 700 to ask for a physical copy. 

Medications 

Some weight gain during treatment may be caused by medications like steroids. Once the steroids are stopped, you will have less of an appetite and lose any weight gained.

Fluid retention (oedema)

Some weight gain during hormone therapy or chemotherapy may be caused by extra fluid in your body. This holding on to extra water is known as fluid retention or oedema.

• Limit the amount of salt you take, if advised by your doctor or nurse.
• Only take water pills (diuretics) prescribed by your doctor.

Tips for losing weight after cancer treatment

• Eat lots of fruit and vegetables. Juice your vegetables if you prefer.
• Eat wholegrain starchy foods like brown bread, pasta, potatoes (with skins), high-fibre breakfast cereals and brown rice, so you feel full. Try to choose the high-fibre varieties.
• Choose lean meat (beef or pork without the fat, skinless chicken) and vegetarian / vegan proteins.
• Take low-fat dairy products like low-fat milk or diet yoghurt.
• Avoid sweets, biscuits and cakes, and snacks between meals.
• Avoid fried foods. Grill or steam your food instead.
• Get more exercise, if possible.
• Talk to your dietitian if you are worried about the amount of weight gained.
• Don’t diet without getting the advice of your doctor or nurse first.
• It is also important to give your body a break and have at least 2 alcohol-free days every week.

To have a balanced diet you need to eat a variety of foods that provide the correct amount of nutrients your body needs to grow and work well, such as:

• Protein to help your body to repair itself after illness or treatment and fight infection
• Carbohydrates for energy
• Fats
• Vitamins and minerals help your body to use the foods you eat

They are used by your body to give you energy, repair and build essential tissues, and help with lots of body functions.

While some people who’ve had cancer may need to adjust their diet, for most people the following tips can help you to eat a balanced diet. 

• Limit foods and drinks such as cakes, sweets, biscuits and soft drinks as these are high in fat, sugar and salt.
• Try to use fresh ingredients and cook meals from scratch. 
• Eat a variety of 5 or more of different coloured fruit and vegetables every day.
• Eat wholegrain breads and cereals, wholewheat pasta and brown rice to give you energy and stop you feeling hungry.
• Choose healthier cooking methods, like steaming, grilling, baking, roasting and stir-frying instead of frying foods.
• Eat more fish, especially oily fish such as mackerel, sardines and salmon, at least once a week.
• Choose lower-fat milks, yoghurts and cheese.
• Choose vegetable oils high in monounsaturated fats such as rapeseed or olive oil.

If you eat a healthy balanced diet, there is no need to take food supplements, unless your doctor tells you to.

While some people who’ve had cancer may need to adjust their diet, for most people the following tips can help you to eat a balanced diet. 

• Limit foods and drinks such as cakes, sweets, biscuits and soft drinks as these are high in fat, sugar and salt.
• Try to use fresh ingredients and cook meals from scratch. 
• Eat a variety of 5 or more of different coloured fruit and vegetables every day.
• Eat wholegrain breads and cereals, wholewheat pasta and brown rice to give you energy and stop you feeling hungry.
• Choose healthier cooking methods, like steaming, grilling, baking, roasting and stir-frying instead of frying foods.
• Eat more fish, especially oily fish such as mackerel, sardines and salmon, at least once a week.
• Choose lower-fat milks, yoghurts and cheese.
• Choose vegetable oils high in monounsaturated fats such as rapeseed or olive oil.

If you eat a healthy balanced diet, there is no need to take food supplements, unless your doctor tells you to.

You may be very tired after your cancer treatment. Don’t put pressure on yourself if you don’t always feel well enough to cook from scratch – it may take a bit of time for the tiredness to ease.  Try these tips to help you to eat well if you don’t feel like cooking. 

• Prepare meals in advance when you have the energy. Freeze them for when you feel too tired to cook.
• Ask family and friends to help you shop, prepare and cook food.
• Have nourishing drinks when you don't feel like eating.
• Buy healthy ready-made meals, frozen meals and takeaways. For example, soup, salads, stir-fries, fish pie, stews, pasta bakes, curries. Look for meals that include plenty of vegetables and protein. Avoid meals with a lot of additives, fat or salt. 
• Stock up on healthy convenience foods. For example, salads, cheese portions, yogurts, nuts and seeds, baked beans, smoothies, soups. 

Look at the labels when you’re shopping. The traffic light system can help – Red labels are high in unhealthy foods like fat, salt and sugar, yellow is medium and green is low. Avoid red and go for green!

When you have finished your treatment, your body does need time to recover. Introduce activity to your daily routine and increase your activity over time. If you're unsure about whether you're well enough to exercise or if it will interfere with your recovery, talk to your doctor first. 

Start gradually if you have not been taking regular exercise before your cancer diagnosis. Regular exercise usually means 30 minutes of moderate activity at least 3–5 times a week. At this level, your heart rate will increase but you can still talk. You can build up to this gradually and also break up the 30 minutes into three 10-minute sessions.

Doing an activity such as swimming, gardening or cycling for a few minutes every day can help. Recording your achievements in a diary every day can also help you to check your progress. Overall, make sure the exercises are safe, work well and are enjoyable.

Walking is a super way to get fit for free and it is also a great way to boost your mood. The faster, farther and more frequently you walk, the greater the benefits.

Set yourself some achievable goals, and try to increase the distance you walk every day or every week, while pacing yourself and listening to how your body feels. Your muscles will tell you when you need to ease back or rest.

To get the most out of your walk, make sure that your posture is correct

• Keep your head up and look forward.
• Relax your shoulders and neck.
• Pull in your tummy muscles and keep your back straight.
• Walk smoothly, rolling your foot from heel to toe.
• Swing your arms freely with a slight bend in your elbows.
• And don’t forget to begin each walk slowly and gradually increase your pace. Towards the end of your walk, gradually slow down your pace to cool down.

Plan your routes ahead and discover new sights or parks in your area. The website www.irishtrails.ie has details of walking and hiking trails in every county in Ireland and the website www.getirelandwalking.ie gives information on walking groups in your area.

• Do some gardening.
• Do some simple stretching exercises while watching television.
• Take the stairs instead of the lift or escalator.
• Do vigorous housework such as vacuuming or mowing the lawn.
• Get off the bus or train one stop earlier or park further away from your destination and walk the rest of the way.
• Take your children or grandchildren to the park or kick a ball around the garden.
• Take a dance class.
• The website www.getirelandactive.ie has tips for people of all ages who want to be more active. It also has a list of popular exercise apps which you can try if you have a smart phone, many of which are free.

Studies have shown that exercising at a moderate intensity for 2-3 hours a week can help reduce your risk of a bowel or breast cancer recurrence.

Moderate exercise is when you are doing an activity that increases your breathing and heart rate and you become warm or sweating slightly.

You are exercising at a comfortable pace and are still able to hold a conversation.

• Get advice from your doctor before starting
• Exercise on a flat surface and avoid exercises that might increase your risk of falling or injuring yourself.
• Make sure you drink enough water during and after exercise to prevent dehydration.
• Wear well-fitting, supportive shoes like laced, flat shoes or trainers.
• Consider using the gym. If you are just starting to exercise regularly you may feel more comfortable during off-peak times, when the gym is quieter.
• If you had radiotherapy and had a skin reaction, avoid swimming pools until after your skin has healed. The chemicals in the water may cause an irritation.
• If you get chest pain, dizziness, nausea, difficulty breathing or a racing heart, do stop the exercise and tell your doctor.
• Do not exercise if you feel unwell, are breathless, in pain, or have any symptom that worries you. Discuss it with your doctor.
• Avoid high-impact exercises or contact activities if you have bone cancer or osteoporosis (bone-thinning). 

You might be able to take part in a supervised, group physical activity programme. Experienced fitness trainers run these groups over a number of weeks.

The programmes can be a good source of support from other people who have had cancer as well as being sociable. It can be fun to exercise with other people and being in a structured group can keep you motivated.

Before you start, your trainer will explain the benefits and risks of increasing your physical activity. After that, you may be asked to give your written consent.

The fitness trainer will match the types of exercises to your individual needs, bearing in mind your current fitness level. He or she will then support you throughout the programme.

Some [local cancer support centres] run physical activity programmes.

Some sports centres may also run specially supervised physical activity programmes for people who have had cancer. To take part you will need to be referred by your medical team and you may have an assessment first.