Milly Gaines
While there is no guarantee that cancer will not return after treatment, eating right and exercising can help reduce the risk of recurrence. A healthy diet can also help manage the side effects of cancer treatment, such as constipation, fatigue, and weight fluctuations. A plant-based diet, rich in fruits and vegetables, whole grains, lean proteins, and healthy fats, is recommended to reduce cancer risk and improve overall health. Staying hydrated is crucial, especially during treatments like chemotherapy and radiation therapy. It is important to consult with a doctor or dietitian to determine the most appropriate diet for your specific situation.
| Characteristics | Values |
|---|---|
| Number of meals | Eat small meals frequently |
| Type of diet | Plant-based, including fruits, vegetables, whole grains, beans, seeds, and nuts |
| Type of food | High in protein, healthy fats, whole grains, vitamins, minerals, and antioxidants |
| Type of protein | Lean animal protein, such as chicken, fish, and turkey, as well as plant-based proteins like beans, lentils, and tofu |
| Weight | Maintain a healthy weight |
| Alcohol | Avoid alcohol |
| Vitamins | B vitamins |
| Calories | Consume enough calories |
| Hydration | Stay hydrated |
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What You'll Learn
Eating fruits and vegetables
Fruits and vegetables are excellent sources of nutrients, and those with darker colours, such as dark green, red, yellow, and orange, tend to have the highest concentration of these beneficial compounds. Aiming for at least 2.5 cups of fruits and vegetables daily can be a good goal to improve your overall health and reduce your cancer risk.
There are numerous ways to incorporate more fruits and vegetables into your diet. For breakfast, consider adding sliced bananas or berries to your cereal or yogurt. If you prefer savoury options, try adding spinach and tomatoes to an omelette or keeping sliced peppers and hard-boiled eggs on hand. For snacks, opt for applesauce, baby carrots, or small oranges. At lunch, load up on vegetable-filled pita sandwiches, wraps, or soups. For dinner, heat up canned or frozen vegetables as a quick side dish, or make them the star of the meal by preparing stir-fries or casseroles loaded with veggies.
In addition to eating more fruits and vegetables, maintaining a healthy weight can also be beneficial in lowering the risk of cancer recurrence. While there is no guarantee that cancer will not return, making dietary adjustments and adopting healthier eating habits can improve your overall health and potentially reduce your cancer risk.
It is important to note that while diet plays a crucial role in cancer prevention and health, it is not the sole factor. Other aspects, such as physical activity and regular follow-ups with your healthcare team, also contribute to a comprehensive approach to cancer prevention and management.
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Consuming lean animal protein
During cancer treatment, maintaining muscle mass is crucial. Lean animal proteins, such as chicken or fish, are recommended as they provide essential amino acids that support muscle anabolism and repair. According to experts, cancer patients should aim for at least two-thirds of their dietary protein to come from animal-based sources. This is because animal-based proteins offer superior anabolic potential compared to plant-based proteins, which require larger quantities to meet optimal amino acid intake.
However, it is important to choose the right types of animal protein. For example, studies have shown a link between high egg consumption and an increased risk of lethal prostate cancer. On the other hand, fish consumption has been associated with a reduced risk of colorectal and liver cancer due to its high selenium and omega-3 content.
Cooking methods also play a significant role in the safety of animal protein consumption. High-temperature cooking and processing methods, such as smoking and curing, can produce carcinogenic by-products. Therefore, it is recommended to opt for lean animal proteins prepared with lower-heat cooking methods.
While animal-based proteins are important for cancer patients, a well-rounded diet that includes plant-based sources is ideal. Plant-based proteins, such as legumes, nuts, and seeds, offer high levels of vitamins and minerals, which are crucial for overall health and nutrition during cancer treatment. Consulting with a dietitian or nutritionist can help cancer patients design a balanced diet that meets their individual needs and promotes optimal health.
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Maintaining a healthy weight
Modern life has led many people to eat more unhealthy foods, bigger portions, and be less active, resulting in a rise in obesity. Obesity is a common chronic disease, with about 2 in 5 adults in the US falling into this category. Excess visceral fat and significant body fat increase the risk of cancer, and maintaining a healthy weight throughout life is one of the most effective ways to prevent this.
The American Cancer Society recommends that people try to reach and maintain a healthy weight throughout their lives. This can be achieved by balancing food intake with physical activity. If you are overweight, limiting calories and increasing physical activity can help you get to a healthier weight. Eating healthier foods, reducing portion sizes, limiting snacks between meals, and cutting back on high-calorie, high-fat, or sugary foods can all contribute to maintaining a healthy weight.
Making dietary changes can be challenging, so it's important to be patient and kind to yourself during the process. Consider transitioning to a more nutritious diet and active lifestyle gradually, so you don't feel tempted to give up. Over time, these healthy habits will become your new norm, and you'll be well on your way to achieving and maintaining a healthy weight, which can help reduce your risk of cancer recurrence.
It's worth noting that cancer treatment can lead to fluctuations in appetite and weight. Eating a balanced diet during chemotherapy or radiation therapy can help maintain a healthy weight and provide the necessary nutrients to stay strong. It's recommended to consult with a doctor or specialist to determine the best dietary approach for your specific needs.
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Staying hydrated
While a healthy diet is an important part of cancer recovery, staying hydrated is also essential. Keeping well-hydrated can help the body to heal and recover, flush out toxins, improve digestion, boost energy levels, and enhance overall well-being.
During cancer treatment, the body is under a lot of stress, and proper hydration is critical to support the body's functions and aid in recovery. Cancer treatments such as chemotherapy and radiation can be dehydrating, so it is important to drink plenty of fluids before, during, and after treatment.
Water is the best way to hydrate, and it is recommended to aim for around eight to ten cups of water per day. However, other fluids such as herbal teas, fruit and vegetable juices, and milk can also contribute to hydration. It is important to note that caffeine and alcohol should be consumed in moderation, as they can have a diuretic effect, leading to fluid loss.
In addition to fluids, eating foods with high water content can also contribute to hydration. Fruits and vegetables like watermelon, strawberries, cucumbers, and celery are excellent sources of hydration. These foods not only provide water but also contain essential vitamins and minerals that support overall health.
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Exercising
Exercise is an important part of cancer recovery and can help prevent the disease from returning. According to the CDC, physical activity helps control weight and keep hormone levels normal. It also helps to quickly move cancer-causing toxins out of the body.
The American Cancer Society recommends that cancer survivors engage in regular physical activity, which has been shown to improve cardiovascular fitness, muscle strength, body composition, fatigue, anxiety, depression, self-esteem, happiness, and several other quality-of-life factors. Studies of people with breast, colorectal, and prostate cancers suggest that physically active cancer survivors have a lower risk of cancer recurrence and improved survival rates compared to those who are inactive.
It is important to consult with a doctor or specialist before starting an exercise program, especially for cancer patients or survivors, as the type and intensity of exercise will depend on the type and stage of cancer, side effects, and current physical ability. For example, those who were exercising regularly before their diagnosis may need to reduce the intensity of their workouts, at least initially.
Some recommended exercises for cancer survivors include:
- Yoga
- Dancing
- Tai chi
- Walking during your lunch break
- Riding a stationary bike
- Jogging
- Jumping rope
- Playing tennis
It is also beneficial to include exercises that help maintain lean muscle mass and bone strength, such as using resistance bands or light weights. Additionally, warm-up and cool-down exercises, such as stretching, are important to maintain flexibility and a range of motion in the joints.
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Frequently asked questions
There is no single food or diet plan that can prevent cancer from returning. However, eating a healthy, balanced diet can help lower the risk of cancer recurrence and improve your overall health. A plant-based diet that includes plenty of fruits, vegetables, whole grains, beans, seeds, nuts, and lean animal protein is recommended. Staying hydrated is also important.
Studies have shown that a diet rich in vegetables, whole grains, chicken, and fish may boost your chances of living longer after cancer, especially in the case of breast cancer. Soy-based foods, such as tofu, soy milk, and edamame, may also lower the odds of the disease returning.
Yes, it is recommended to limit or avoid red and processed meats, saturated fats, and trans fats, which are found in foods like beef, butter, cheese, fried foods, and commercial baked goods. Alcohol is also a known risk factor for several types of cancer, so it is best to avoid it or drink in moderation.
The available research does not support the belief that taking vitamins, herbs, or other dietary supplements will prevent cancer recurrence. In fact, some studies have shown that high levels of single nutrients in supplements may have unexpected harmful effects on cancer survivors. It is important to consult with your doctor before taking any supplements.
