Adopting healthy lifestyle habits to live better with the experience of cancer

Moving or being physically active is essential for recovery after treatment. Your body has experienced disruptions caused by the cancer and the treatment. It is important that you take the time to recover your physical capacities.

People who have or have had cancer are often advised, out of an overprotective instinct, to rest, conserve their energy, and limit their activities. However, it is recommended to avoid inactivity and to be physically active in your daily life, according to your tolerance.

It is now scientifically proven that physical activity contributes to:

• recovery
• a lower risk of cancer recurrence
• survival

Moving or being physically active can increase or improve:

• energy level
• sleep
• mood
• feelings of well-being
• appetite
• concentration
• motivation
• self-esteem

Moving or being physically active can also reduce:

• fatigue
• stress and anxiety
• concerns and worries
• blood pressure

Moving or being physically active improves:

• pain management
• social relations and contacts
• quality of life

There are solutions to motivate you to move or exercise. You may have to try several approaches to find the one that will work best for you:

• move or exercise at the time of the day when you have the most energy
• find a virtual exercise program: numerous training platforms are available (free and paid)
• start slowly with regular, light movements and increase gradually. Set realistic goals that will allow you to progress slowly and increase the number of minutes and days of exercise per week
• do exercises in a pool or yoga if you have physical pain and to keep moving despite everything
• talk to a trainer and consult a professional (for example, an occupational therapist or physiotherapist) to integrate exercises into your daily routine and identify specific exercises based on your abilities and whether or not you are in pain

Do a physical activity at the same time as another activity you enjoy, such as:

• watching TV
• listening to music, to the radio or to podcasts
• playing video games where you can move
• walking your dog

Try to find physical activities that you like or enjoy doing or think of activities you can do with friends or family, such as:

• hiking
• gardening
• swimming
• dancing
• bowling

For other ideas to get you moving more, go to the Physical activity recommendations page.

For more information:

• L’activité physique, un allié indispensable pour lutter contre le cancer – Projet transition la vie après le cancer (video) – Projet transition La vie après un cancer (in French only)
• Séances d’entraînement Kiné-onco (training videos) – Fondation Virage du Centre hospitalier de l’Université de Montréal (CHUM) (in French only)
• Bouger, méditer, respirer (training videos) – Association du cancer de l’Est du Québec (in French only)
• S’activer et s’informer dès le diagnostic de cancer – coACTIF (in French only)
• Programme d’exercices de renforcement musculaire – Centre hospitalier universitaire (CHU) de Québec – Université Laval (in French only)
• Staying Active During Cancer Treatments – CHUM
• Exercises To Strengthen Your Muscles – CHUM
• Get Moving – Content developed by e-IMPAQc

When faced with a potential threat, our body reacts and prepares to respond properly to the situation or danger. On a daily basis, the reactions caused by stress and anxiety are short lived and are normally beneficial. However, when the stress response becomes pervasive and persistent (chronic) or happens at inappropriate times, it becomes harmful.

To help you better manage and alleviate stress and anxiety, you can:

• move or exercise
• adopt good sleep habits
• have a healthy, balanced diet
• participate in social and leisure activities

In addition to these strategies, various relaxation techniques can help relax the mind and body and so reduce anxiety. Sometimes you have to try a few before you find the ones that work best. Here are a few suggestions:

• do breathing exercises: focus on taking slow, deep breaths. Just a few minutes of deep breathing can help you relax
• do visualization has a calming effect
• have a therapeutic massage: it is different from a relaxing massage, as it aims to relieve pain or a specific problem
• do meditation or relaxing activities: yoga and tai chi involve slow, meditative movements. These movements help relax the mind and body

For more information:

• Relaxation – 7 audio tracks to help you manage stress (videos) – Canadian Cancer Society
• Bouger, méditer, respirer – Détente active et consciente (videos) – Association du cancer de l’Est du Québec (in French only)
• Exercices de méditation pleine conscience (mindfulness) (videos) – Faculté de médecine de l’Université de Montréal (in French only)
• Atelier de méditation – La respiration (video) – CHU de Québec – Université Laval (in French only)
• Meditation and relaxation Resources – McGill University Health Centre (MUHC)
• Maintaining good mental health
• Relaxation Strategies – Content developed by e-IMPAQc
• How to manage your anxiety – Cancer Care Ontario
• Relaxation For Better Stress Management – CHUM

With the end of treatment and the associated side effects, eating should become easier again. However, this can take time, since your body is recovering after the disease.

As your diet provides essential nutrients for your body, a healthy diet during and after treatment is supportive and beneficial for your recovery.

A healthy, balanced diet can:

• improve recovery
• reduce fatigue
• strengthen the immune system, which can help lower the risk of infection
• increase physical strength, which can help you move or do activities
• improve well-being and quality of life
• lower the risk of certain types of cancer or certain illnesses, for example, high blood pressure and diabetes

For information on healthy eating habits and to find out the recommendations in Canada’s Food Guide, go to the Healthy eating page.

Do not hesitate to contact a dietitian-nutritionist (in French only) if you feel the need.

For more information:

There are several resources available on the best diet to follow during treatment:

• Mieux dans mon corps – Cancer et alimentation : les mythes (video in French only) – Association du cancer de l’Est du Québec
• Ateliers de nutrition : Bien manger malgré un cancer – CHUM (in French only)
• Patient Nutrition Education (video) – Rossy Cancer Network
• Eat well – Canadian Cancer Society
• Eat well when you have cancer – Canadian Cancer Society
• Alimentation et cancer colorectal : Stratégies pour réduire les risques – CHUM (in French only)
• Prévenir les intoxications alimentaires - En cas de système immunitaire affaibli – CHUM (in French only)
• La perte d’appétit – Content developped by e-IMPAQc (in French only)
• Symptom management pocket guide: Loss of appetite – Cancer Care Ontario

Sleep is important for everyone, but it’s especially important for people recovering from cancer. Getting plenty of quality sleep improves:

• energy;
• concentration;
• memory;
• stress and anxiety management.

Good sleep hygiene involves behaviours that help you sleep better.

Some lifestyle habits can help you get a good night’s sleep, including moving or exercising and adopting a healthy, balanced diet.

In addition to these healthy lifestyle habits, other strategies can help:

• have a regular sleep schedule: get up and go to bed at about the same time each day
• avoid stimulating drinks or foods four to six hours before bedtime (for example, coffee, tea, chocolate, sugary foods, soft drinks or energy drinks)
• avoid having large, heavy meals at dinner and avoid eating just before bedtime
• reduce your fluid intake before bedtime to reduce the urge to go to the toilet when you are sleeping
• at least one hour before bedtime, avoid screens such as TV, cell phone, tablet or computer screens, which emit blue light
• preferably take short naps for 15 to 20 minutes, ideally at least four hours before bedtime
• adjust the environment in your bedroom so as to avoid stimuli and make it easier to sleep (for example, a peaceful, well-ventilated space with no lighting)
• if you do physical activity in the evening, make sure you do it at least an hour or more before going to bed
• avoid drinking alcohol before going to bed

If you don’t fall asleep after you have been in bed for 20 to 30 minutes, get up and do a relaxing, non-stimulating activity such as relaxation, breathing or reading without a screen. Go back to bed as soon as you feel sleepy.

Other tips that can help you fall asleep or get back to sleep:

• when it gets light out, open the curtains or turn on the lights and dim the lights in the evening to help your internal clock establish a clear day and night rhythm
• play relaxing sounds, for example, wave sounds or nature sounds
• do a relaxing activity, for example, a bath, quiet and soft music, reading or audiobooks

For more information:

• Hygiène du sommeil (video) – Centre intégré de santé et de services sociaux (CISSS) de la Gaspésie (in French only)
• Decision Aid – My Options: Sleep Strategies (video) – My Cancer Fatigue
• Comprendre et gérer la fatigue liée au cancer – CHU de Québec – Université Laval (in French only)
• Adopter de bonnes habitudes de sommeil – Fondation sommeil (in French only)
• Le sommeil – Content developed by e-IMPAQc (in French only)

It is important not to overlook the positive contribution that your social network, life’s pleasures and leisure activities can make to your health and recovery. Social activities influence morale and well-being.

To participate in more social and leisure activities, you can:

• see friends or family
• do activities that make you feel good
• take care of yourself, for example, take a bath, have a massage or have a meal with friends, focus on relaxing activities, meditate, read or take a walk
• create, invent and release your artistic side
• try a new activity, for example, play a musical instrument, sing, dance, fish, draw, cook, write or do cabinetmaking or mechanical work
• sign up for activities in your community

For more information:

• Feeling your best during and after treatment – Canadian Cancer Society
• After cancer: Resuming an active life – Quebec Cancer Foundation
• Activities that do good – Quebec Cancer Foundation