Nutrition and physical activity guidelines for cancer survivors

After cancer treatment many people are eager to get back to good health and make lifestyle changes. For more than forty years the government and leading nonprofit organizations (American Cancer Society and World Cancer Research Fund/American Institute for Cancer Research - WCRF/AICR), provide cancer prevention and cancer recurrence (cancer from returning) guidelines. These recommendations focus on keeping your weight within a healthy range, including daily activity, following a healthy eating pattern, and reducing alcohol consumption based on the latest research studies.

Nutrition

Nutrition recommendations focus on a healthy eating pattern (the way a person usually eats and drinks over time). The American Institute for Cancer Research (AICR) recommendations are called The New American Plate.

Here is a summary of the recommendations:

1. Your plate is well-balanced with nutritious foods.

2. Two-thirds (or more) of your plate includes vegetables, fruits, whole grains, and beans.

Examples of whole grains include brown rice, barley, quinoa, bulgur (cracked wheat), whole wheat bread, oats.

3. One-third (or less) of your plate with animal protein.

Choose lean animal proteins such as seafood, poultry, turkey, and occasionally lean red meat to promote healing and recovery, reduce cancer recurrence, help to maintain a healthy weight, and prevent chronic diseases like heart disease or diabetes.

4. Alcohol

• • Women and anyone over sixty-five should have no more than one alcoholic drink a day.
  • Men younger than sixty-five should not have more than two alcoholic drinks a day.
  • For survivors of certain types of cancer, it is important to limit alcohol even more. Speak with your care team about their recommendations for you.

Here are a two other nutrition-related newsfeed articles on the blog:

• 8 Practical tips to get you started with plant-focused eating
• How a registered dietitian nutritionist can help during and after cancer treatment

Physical Activity

Finishing cancer treatment is a big step, and it’s a good time to start rebuilding your strength and energy. One of the best ways to do that is through regular exercise. Research shows that physical activity can help cancer survivors feel better, reduce fatigue, improve mood, and even lower the risk of cancer coming back.

Here are some simple and safe exercise guidelines to help cancer survivors after treatment:

1. Start Slowly

If you haven’t been active during treatment, that’s okay. Start with light activities like walking, stretching, or gentle yoga. Aim for 10–15 minutes a day and slowly increase the time as you feel stronger.

2. Get at Least 150 Minutes a Week

The American Cancer Society recommends that cancer survivors aim for at least 150 minutes of moderate activity each week. That’s about 30 minutes a day, five days a week. You don’t have to do it all at once—short sessions add up!

3. Include Strength Exercises

Try to add two days a week of strength training, like lifting light weights, using resistance bands, or doing bodyweight exercises (like squats or wall push-ups). These exercises help build muscles and protect your bones.

4. Listen to Your Body

Some days you might feel tired or sore. That’s normal. Take breaks when you need them, and don’t push yourself too hard. If something hurts or doesn’t feel right, stop and talk to your doctor.

5. Make It Fun and Social

Choose activities you enjoy—dancing, gardening, walking your dog, or joining a class. Exercising with a friend or in a group can also help you stay motivated.

6. Stay Safe

• • Talk to your healthcare provider before starting a new exercise program, especially if you have other health problems.

• • Wear supportive shoes and comfortable clothing.

• • Drink water before, during, and after your workout.

• • Avoid high-risk activities if you have balance or bone issues.

Exercise is a powerful tool for your recovery. Moving your body a little each day is a way to take care of yourself and feel stronger. Remember, the most important thing is to move as much as you can.

If you made changes in your nutrition or physical activity habits, how did you do it?

Resources:

American Institute for Cancer Research

American Cancer Society – Guideline for Diet and Physical Activity