Healthy Eating and Exercise
This Navigator topic outlines the importance of healthy eating and regular exercise:
- In preparation for cancer treatment
- During and following your treatment
- To reduce the risk of breast cancer recurrence.
It lists a range of resources including fact sheets, tips and practical strategies, along with relevant programs and services available to help you.
This information is not meant to be comprehensive, but rather to provide a starting point to information seeking. Remember to always consult your medical or allied health professional before commencing an exercise program or for specialist advice on your diet.
Last Updated: 4 January, 2024 2:34 pm
- Healthy eating and staying active
- Weight gain
- Muscle building through exercise
- Developing an exercise routine
- Relaxation techniques
Healthy eating and staying active
Healthy eating and exercise play an important role during and after cancer treatment.
Regular and sustained exercise:
- Will help you cope better during treatment
- Is an important factor in maintaining your health and wellbeing after treatment.
A balanced diet is important to ensure you:
- Have access to nutritious food and liquids that are appetising and easy to eat during your treatment
- Maintain your strength and energy
- Take steps towards preventing malnutrition or unwanted weight gain.
If you need specialist advice, you can talk to staff at your hospital or GP for a referral to a:
- Dietitian for advice on nutrition
- Physiotherapist for advice on physical conditioning and exercise.
Weight gain
Weight gain can occur for some women during cancer treatment, as an effect of some drugs associated with chemotherapy and hormone therapy treatments.
Weight gain can also be a contributing factor for women dealing with poor body image and loss of confidence as a result of their cancer experience.
A key factor to consider when thinking about how to manage your weight is to increase your physical activity to develop fitness and well-being, rather than focusing on losing weight. There are resources in this navigator to assist in this process.
Managing weight and reducing your alcohol intake are also regarded as important factors in preventing the development of cancers and other serious illnesses.
Muscle building through exercise
Cancer treatment can lead to muscle wasting and deconditioning through decreased activity levels. Exercise during and after treatment will help you gently rebuild strength and flexibility, and improve your energy levels.
There is a strong body of research that shows how building muscle fitness will:
- Increase physical and psychological wellbeing
- Improve immune functioning, including the ability to recover better from treatment and surgery
- Improve cognitive functioning
- Help you to build resistance against illness and disease.
Developing an exercise routine
Exercise is available in many forms and it is important to find the right type for you. There are resources available in the community to help you develop a regular exercise routine, and some of these are featured in this navigator.
Your choice of exercise will depend on your individual situation, including:
- Your personal needs and interests
- Your body type and general health needs
- Impact of cancer surgery, including breast reconstruction
- Side effects of treatment, including:
- Lymphoedema
- Peripheral Neuropathy (such as numbness, tingling or pain in the hands or feet)
- Anaemia
- Fatigue
Remember to always seek medical advice before starting an exercise program to ensure it is the best fit with your health needs.
Relaxation techniques
Relaxation practices are encouraged in cancer management as a tool for promoting physical and mental health and well-being.
Practices that facilitate a state of relaxation include:
- Systems such as yoga, Qi Gong and Tai Chi
- Mindfulness practices
- Other meditation practices
- Progressive relaxation practices.
As an important tool for living with cancer, relaxation practices can help you:
- Manage stress and anxiety
- Improve quality of sleep
- Assist in coping with pain or discomfort
- Assist in recovery from illness and surgery.
Combining a balanced diet with a regular exercise routine and relaxation techniques can help you to manage your physical and mental health needs during and after cancer treatment.
When making decisions about diet, exercise and other lifestyle issues, you may wish to consider the following questions. These questions may help you to identify priorities and set achievable goals to create lifestyle changes.
You may want to ask questions during or after treatment. You can ask these questions of your oncologist or other medical or allied health specialist, or as a guide to help you to put together your own questions.
- When can I start to exercise again (after surgery, during treatment)?
- What exercise can I do safely and how frequently?
- What food or drinks should I avoid or eat more of during my treatment?
- Can I drink alcohol and if so how much is a safe level of consumption for me?
- Who can I talk to about developing an exercise program or my diet?
- What can I do to improve my sleep?
- What can I do to better manage my fatigue levels?
- Am I at risk of problems with my bone health as a result of this treatment, and what can I do to prevent it if I am?
- What can I do to increase and/or maintain my motivation to change my lifestyle (e.g. to improve my diet, increase my activity levels, lose weight, reduce alcohol consumption)?
- What complementary therapies can I use safely?
- What can I do to help me cope better with my feelings of stress and anxiety?
- How do I find an exercise (or Yoga, Tai chi, Qi gong, etc) class, and how do I choose the right class for me?
Listed below are a number of key cancer organisations, both in Australia and overseas, that provide information and support in relation to healthy eating and exercise. Specific resources provided by some of these organisations can be found in the pages dedicated to online and offline resources within this navigator. The links below will take you to the home page of the organisation where you can search for your own information.
Cancer Council Victoria (CCV) (VIC)
Victorian arm of the Cancer Council provides comprehensive support and information to people with all types of cancers, and their carers and families. The website contains online resources, and information on how to access support by phone and face to face.
Breast Cancer Network Australia (BNCA) (AUS)
An Australia-wide organisation that provides information, support and advocacy on breast cancer issues, from diagnosis through to life after treatment. BCNA have produced a range of resources on healthy living that can be found online or ordered through their website.
Dragons Abreast Australia (AUS)
Australia wide organisation for 'survivors' of breast cancer that has the focus of participating in dragon boating for exercise and peer support.
Jean Hailes Foundation for Women's Health (AUS)
Not-for-profit Australian organisation dedicated to providing information on a range of women's health issues. The website contains a range of resources relevant to healthy living including advice on diet, exercise and relaxation strategies.
American Cancer Society (US)
American-based cancer organisation dedicated to providing support and information in relation to all cancer types. Click on 'Stay healthy' in the main menu to find more information.
Memorial Sloane Kettering Cancer Centre (US)
American-based cancer organisation dedicated to providing direct care, support and information in relation to all cancer types. The website has comprehensive information on health and lifestyle factors that impact on living with cancer, particularly after treatment.
The online resources recommended below include links to important information relevant to this area that is primarily available online, or can be printed off as a contained document. The link will take you to the relevant section on healthy eating and exercise in relation to cancer.
Some of the links to organisation’s websites may be repeated in the ‘Key organisations’ section of this navigator in recognition of the important role these organisations play in support for people living with cancer.
Counterpart webinar - 'Nutritional support during cancer treatment' 2023 (AUS)
Tanya Wells, an experienced Integrative Oncology Practitioner from Melbourne Integrative Oncology Group, talks about how nutritional support can play a significant role in improving the overall quality of life for people living with cancer. Hosted by Kellie Holland.
Counterpart webinar - 'Health eating after cancer' 2021 (AUS)
After a cancer diagnosis many women want to make sure they are eating well. However, it can be hard to sift through all the conflicting advice and fads to find good advice on this topic. Clinical Dietitian Bree Voegt outlines the guidelines for a healthy diet applicable to everyone. Hosted by Wendy Pullan.
Counterpart webinar - 'Gut microbiome' 2021 (AUS)
Naturopath Sandra Villella speaks about the gut microbiome, and the impact of this on our digestive and general health. She explains how to nourish and restore the gut microbiota. Hosted by Wendy Pullan.
Counterpart webinar - 'Exercise basics' 2020 (AUS)
Exercise physiologist Natalie Craven explains the benefits of exercising during and after a cancer diagnosis. Includes a short exercise routine. This session was recorded as part of an online Wellbeing Day run by Counterpart in conjunction with Northern Health in November 2020.
Counterpart webinar - 'Managing menopause: a naturopathic approach' 2020 (VIC)
Naturopath Sandra Villella speaks about managing menopausal symptoms using diet, lifestyle changes, and natural therapies. Hosted by Fiona McRae.
Cancer Survival Guide podcast - Why wait for wellness: Dietitian 2020 (VIC)
In episode 1, Dietitian Amy Smith discusses the role of diet in helping you thrive during cancer treatment and beyond.
Cancer Survival Guide podcast - Why wait for wellness: Exercise physiologist 2020 (VIC)
In episode 2, Accredited Exercise Physiologist Tracey Duggan explains how exercise can help counteract many negative side effects of cancer and its treatment.
Cancer Survival Guide podcast - Why wait for wellness: Psychologist 2020 (VIC)
In episode 3, Clinical Psychologist Dr Sarah McKinnon explains how a psychologist could help you deal with the things that are really troubling you during cancer treatment.
Counterpart webinar - 'Older, fitter, stronger 2019 (VIC)
It's important to maintain good health, fitness and strong bones as we age. Physiotherapist Libby Oldfield outlines the steps we can take, beginning right now, to improve our health and fitness into the future. Recorded at Counterpart Resource Centre in Melbourne.
Counterpart webinar - 'The science of exercise' 2016 (VIC)
Dr Karen White, a Medical Oncologist, discusses the scientific evidence for the benefits of exercise after cancer. Dr White initiated strive2thrive, a specialised exercise and wellbeing program for people diagnosed with cancer in Geelong.
Breast Cancer Network Australia - 'Strengthen your recovery' 2023 (AUS)
Produced by BCNA, this video program provides pilates instruction for women 0 – 10 weeks following breast surgery. The instruction is provided by an Australian qualified instructor, who is also a breast cancer survivor.
Counterpart webinar - 'Obesity and breast cancer: what are the links' 2016 (VIC)
Kristy Brown, Head of the Metabolism and Cancer Laboratory at Hudson Institute of Medical Research, will speak on the evidence linking obesity and breast cancer, and its impact on the management of breast cancer.
Cancer Council Victoria - Managing Daily Life (VIC)
In the 'Managing daily life' section of this website there is extensive information on cancer in relation to exercise, relaxation, nutrition and other relevant topics.
Breast Cancer Network Australia (BCNA) - My Journey online tool (AUS)
Formerly the My Journey Kit, this tool is now online. Sign up to access information that can be tailored to your own situation. Includes a section on Nutrition + Exercise.
Breast Cancer Network Australia (BCNA) - Exercise and Staying Fit 2023(AUS)
This section of the BCNA website provides articles on body image, exercise options, dealing with fatigue, and bone health. The downloadable brochure ‘Breast cancer and exercise’ (available on this page) includes general advice plus goal-centred planning tool and an exercise diary.
American Cancer Society - Eat Healthy and Get Active (US)
American based organisation that has a comprehensive website with a section on how to stay healthy during and after cancer treatment. The website includes links to tools and resources to assist, for example, in weight management and eating well.
MacMillan Cancer Society - Eating Well and Keeping Active 2020 (UK)
United Kingdom-based organisation dedicated to assisting people diagnosed with cancer. Their comprehensive website, includes a section on living well after cancer, and includes creative tips on how to be active and eat well.
Counterpart webinar - Shrink your Worries! 2020 (AUS)
Social worker Lynda Evans provides practical strategies for managing anxiety. Recorded on 21 May 2020.
Counterpart webinar - Mindfulness 2019 (AUS)
Find out how mindfulness practise helps reduce the experience of stress. Hosted by Kellie Holland and presented by Suzanne Peyton, from The Mindful Well. Recorded at Women's Health Victoria in Melbourne, on Monday 29 July 2019.
Medical News Today - 'Breast cancer survivors benefit from yoga' (article)
This article outlines a US study on yoga and its positive effects on reducing inflammation and fatigue, and improving sleep for women after breast cancer treatment. The study found that the yoga practices of most benefit were the breathing and meditation practices.
This is a list of hard copy resources such as face-to-face programs, books and DVDs that are not readily available online.
Dragons Abreast Australia
Australia wide organisation and program dedicated to bringing women together who have experienced breast cancer to participate in dragon boating activity.
Olivia Newton-John Cancer and Wellness Centre (VIC)
Based in the inner-North East region of Melbourne, the ONJCWC offers a diverse 'wellness' program of events and activities, including a regular yoga program.
'Healthy eating during chemotherapy' (book), by J. Van-Mil and C. Arthur-MacKenzie
This book includes information on healthy eating while going through chemotherapy, and includes many recipes for easy meals and drinks, and advice on safe food handling. The primary author is a culinary consultant and the secondary author is a scientist who specialises in nutrition and cancer. Both authors have personal experience of cancer.
Kyle Cathie, London (2008)
