Self-Care for Cancer - Mindfulness, Nutrition and Exercise

Caring for yourself, both physically and emotionally, during cancer treatment is vital to your recovery and can often feel overwhelming. The effects of treatment, combined with everyday pressures, can leave little energy for your own self-care. Prioritising self-care will help you maintain strength, manage symptoms and support in your recovery. 

In this post, we’ll explore three key areas to self-care, mindfulness, nutrition and exercise, offering practical ways to nurture your body and mind throughout your cancer journey.

Mindfulness and Mental Health

Cancer can bring a range of emotional challenges and distress, from anxiety about treatment to trouble sleeping. Mindfulness practices can ease these pressures and improve quality of life. Mindfulness involves your ability to be fully present in a moment and can involve practices such as meditation[1]. Meditation, for example, has been shown to help reduce pain, fatigue, high blood pressure and insomnia, while promoting relaxation and mental clarity[2]. Just a few minutes each day focusing on your breath can make a difference.

Journaling is another simple tool that is easy to implement into your routine. Writing down thoughts and feelings can reduce stress, track moods and provide perspective during treatment. Pair this with basic breathing exercises to calm the nervous system and lower tension. These practices can be done anywhere, making them easy to incorporate into your life.

Nutrition for Strength and Energy

Further, a balanced diet is essential for maintaining your body's strength and supporting recovery, and it is an integral part of self-care. Adequate protein is especially important to maintain muscle mass and energy as cancer takes a large toll on your body. Aim to include lean meats, fish, eggs, dairy and healthy fats in your meals. Cancer Council Australia provides nourishing recipe ideas such as chicken satay curry, salmon risotto and protein pancakes to help you meet your needs [3].

Hydration is equally critical. Aim to drink around two litres of fluids a day, more if your doctor recommends it. Water, herbal teas, and clear broths are all adequate forms of hydration. If treatment affects your appetite or ability to absorb nutrients, ask your healthcare team whether vitamin or mineral supplements are appropriate. Key nutrients for many people with cancer include vitamins A, C, D and E, zinc, calcium and magnesium [4]. Your doctor or dietitian can guide you on the right amounts and safe combinations.

Exercise for Body and Mind

Physical activity supports both your mental well-being and physical strength. Before starting or changing any routine, speak with your doctor to determine what level of activity is safe for you during your treatment and recovery.

Gentle movements, such as stretching, standing and light household tasks, can help reduce stiffness and improve circulation. For those cleared for moderate exercise, options like walking, water aerobics or dancing can help boost mood and stamina. If you’re already active and your doctor greenlights it, more vigorous activities such as running, swimming or hiking may be possible [5]. Even small bursts of movement throughout the day can ease fatigue, strengthen muscles and enhance your overall quality of life [6]. It is best to ask your doctor about which exercises are the most beneficial for you. 

Mindfulness, nutritious eating and regular exercise each play a crucial role in supporting your wellbeing during cancer treatment. These self-care practices help manage side effects, maintain energy and foster a sense of control. Start small and listen to your body to tailor these suggestions to your individual needs.