Movement and Nutrition After Cancer Treatment
Posted: Sun Mar 01, 2026 4:46 am
Okay, welcome everyone. This is our virtual education event on movement and nutrition after cancer treatment. Staying active and eating well are essential for recovery and long-term health after cancer treatment. Regular movement helps rebuild strength, reduce fatigue, and boost mood, while good nutrition supports healing, enhances energy, and strengthens the immune system. Together, these habits can lower recurrence risk, prevent other health conditions, and improve overall quality of life. We welcome Jennifer Root, an oncologic physical therapist, and Anna Most, a registered dietitian, who will share practical strategies and expert guidance on improving wellness after cancer.
Jennifer begins by asking listeners to imagine hearing news about a medical breakthrough that reduces cancer-related fatigue, improves sleep, supports bone health, and helps anxiety and depression with no side effects. Many people would want to try such a treatment, yet this “breakthrough” is not a medication but physical activity. The word “exercise” can feel intimidating, so the term “movement” is often used because it sounds more approachable. Many people undergoing or recovering from cancer treatment feel overwhelmed by the idea of adding exercise to their routine, yet research shows strong evidence that physical activity provides significant benefits. Despite this, only about 35–40% of people living with or beyond cancer meet minimum physical activity recommendations. Evidence indicates that being physically active is one of the most important steps individuals of all ages and abilities can take for cancer prevention, treatment, and control.
Movement can improve treatment outcomes, meaning it may increase the likelihood that surgery, chemotherapy, or radiation works as intended. Patients who exercised during treatment have sometimes been able to complete therapy without delays and even gained strength during the process. Physical activity is also linked to reduced hospitalization risk, shorter hospital stays, and fewer treatment side effects. Cancer-related fatigue is one of the most common side effects across cancer types and treatments. Although rest may seem logical when fatigued, research shows that physical activity can actually reduce fatigue, improve blood circulation, and increase energy levels. Exercise may also reduce nausea, neuropathy, and lymphedema symptoms.
Regular movement improves what researchers call health-related quality of life, meaning the ability to perform everyday activities and maintain independence. It helps prevent muscle loss, builds strength, reduces fall risk, improves sleep, and supports mental health. Long-term benefits include reduced risk of osteoporosis, cardiovascular disease, diabetes, and obesity. Some cancer treatments can weaken bones or affect heart health, so weight-bearing and aerobic activities can help counter these effects. Physical activity may also influence biological processes such as hormone levels, insulin regulation, inflammation reduction, immune function, and antioxidant production, all of which play roles in health and disease prevention.
Movement includes everyday activities such as walking around the house, gardening, taking stairs, or walking a dog. Aerobic activity involves rhythmic movement of large muscles for sustained periods, such as brisk walking, swimming, cycling, or exercise videos. Strength training uses resistance, including free weights, resistance bands, or body weight, to build muscle. Flexibility activities like stretching, yoga, or tai chi improve joint range of motion, while balance exercises strengthen stability and reduce fall risk. Even simple habits like standing on one foot while brushing teeth can help improve balance.
General recommendations suggest working toward about 150 minutes per week of moderate activity or 75 minutes of vigorous activity, which can be divided into short sessions of 5–10 minutes. Strength training twice per week is also advised, targeting major muscle groups with exercises such as sit-to-stands, calf raises, lunges, push-ups, curls, overhead presses, and rows. Starting gradually is important. Even small increases in activity are beneficial. Setting simple goals, reducing long periods of sitting, choosing enjoyable activities, finding an accountability partner, and seeking professional guidance when needed can all help establish a sustainable routine.
Anna then discusses nutrition after cancer treatment. Dietary recommendations after treatment differ from those during treatment, so it is important to understand which foods to include more often and which to limit. Guidelines suggest that habits that help prevent cancer can also help reduce recurrence risk. Key goals include maintaining a healthy weight, staying physically active, eating a diet rich in whole grains, fruits, vegetables, and beans, limiting fast foods and processed foods, reducing red and processed meat intake, limiting sugary drinks and alcohol, and avoiding supplements for cancer prevention. Because these changes can feel overwhelming, it can be helpful to focus on improving one area at a time.
Maintaining a healthy weight is important because weight changes often occur during treatment. Improving food choices often helps weight stabilize naturally. A dietary pattern emphasizing plant-based foods is recommended. This approach encourages reducing animal protein portions to about one-third of the plate while increasing fruits, vegetables, whole grains, and legumes. Whole grain options include whole grain bread, oats, quinoa, barley, corn, brown or colored rice varieties, whole grain pasta, cereals, and popcorn. Plant-based protein sources include beans, lentils, peas, chickpeas, nuts, nut butters, and soy foods.
Increasing fruit and vegetable intake is essential, as many people do not consume enough. A practical strategy is to include a fruit or vegetable at every meal. Meat intake can be reduced gradually by shrinking portion sizes to about 2–3 ounces and choosing leaner options such as chicken, fish, or turkey instead of red or processed meats. Processed meats like bacon, sausage, and deli meats are linked to increased cancer risk, so limiting them is recommended. Incorporating meat-free days and using plant proteins instead can help lower intake.
Snacks are often an area where dietary habits can be improved. Nutritious options include fruit, vegetables, nuts, yogurt, whole grain crackers, and trail mixes. These foods are portable and convenient, which can prevent reliance on vending machine snacks or highly processed foods. Sugary drinks should be limited, and water intake should be increased. Flavored or infused water can make hydration more appealing. Alcohol intake should also be reduced, reserving it for occasional events and choosing smaller portions.
Physical activity recommendations align with earlier guidance: start slowly, build gradually, and aim for about 30 minutes of activity daily. Activities should be enjoyable so they are easier to maintain. Supplements marketed for cancer prevention are generally not recommended, as nutritional needs can usually be met through a balanced diet rich in whole foods. Reliable sources and recipe collections can help individuals prepare meals that align with these recommendations.
During the question session, intermittent fasting is described as a personal choice. Limiting eating to an 8–10 hour window may support weight management, but restricting intake to shorter windows shows no additional benefit and may reduce nutrient intake. Dairy and eggs can generally be consumed in moderation, as research findings are mixed. Soy consumption may depend on cancer type and should be discussed with a physician. Sugar-free sparkling water is considered acceptable, and artificial sweeteners are regarded as safe, though some individuals choose to avoid them. Natural sweeteners such as stevia or monk fruit can be alternatives. Walking goals of about 8,000–10,000 steps per day are reasonable, but progress should be gradual. Carbohydrates do not directly “feed cancer,” though highly processed sugars can contribute to obesity, which is a risk factor. Whole grains, in contrast, support healthy weight and digestive health due to fiber content. Supplements marketed for cancer prevention are not recommended, as evidence does not support their effectiveness.
The discussion concludes with encouragement to adopt realistic, gradual changes, focus on sustainable habits, and seek professional support when needed to build a safe and effective plan for movement and nutrition after cancer treatment.
Jennifer begins by asking listeners to imagine hearing news about a medical breakthrough that reduces cancer-related fatigue, improves sleep, supports bone health, and helps anxiety and depression with no side effects. Many people would want to try such a treatment, yet this “breakthrough” is not a medication but physical activity. The word “exercise” can feel intimidating, so the term “movement” is often used because it sounds more approachable. Many people undergoing or recovering from cancer treatment feel overwhelmed by the idea of adding exercise to their routine, yet research shows strong evidence that physical activity provides significant benefits. Despite this, only about 35–40% of people living with or beyond cancer meet minimum physical activity recommendations. Evidence indicates that being physically active is one of the most important steps individuals of all ages and abilities can take for cancer prevention, treatment, and control.
Movement can improve treatment outcomes, meaning it may increase the likelihood that surgery, chemotherapy, or radiation works as intended. Patients who exercised during treatment have sometimes been able to complete therapy without delays and even gained strength during the process. Physical activity is also linked to reduced hospitalization risk, shorter hospital stays, and fewer treatment side effects. Cancer-related fatigue is one of the most common side effects across cancer types and treatments. Although rest may seem logical when fatigued, research shows that physical activity can actually reduce fatigue, improve blood circulation, and increase energy levels. Exercise may also reduce nausea, neuropathy, and lymphedema symptoms.
Regular movement improves what researchers call health-related quality of life, meaning the ability to perform everyday activities and maintain independence. It helps prevent muscle loss, builds strength, reduces fall risk, improves sleep, and supports mental health. Long-term benefits include reduced risk of osteoporosis, cardiovascular disease, diabetes, and obesity. Some cancer treatments can weaken bones or affect heart health, so weight-bearing and aerobic activities can help counter these effects. Physical activity may also influence biological processes such as hormone levels, insulin regulation, inflammation reduction, immune function, and antioxidant production, all of which play roles in health and disease prevention.
Movement includes everyday activities such as walking around the house, gardening, taking stairs, or walking a dog. Aerobic activity involves rhythmic movement of large muscles for sustained periods, such as brisk walking, swimming, cycling, or exercise videos. Strength training uses resistance, including free weights, resistance bands, or body weight, to build muscle. Flexibility activities like stretching, yoga, or tai chi improve joint range of motion, while balance exercises strengthen stability and reduce fall risk. Even simple habits like standing on one foot while brushing teeth can help improve balance.
General recommendations suggest working toward about 150 minutes per week of moderate activity or 75 minutes of vigorous activity, which can be divided into short sessions of 5–10 minutes. Strength training twice per week is also advised, targeting major muscle groups with exercises such as sit-to-stands, calf raises, lunges, push-ups, curls, overhead presses, and rows. Starting gradually is important. Even small increases in activity are beneficial. Setting simple goals, reducing long periods of sitting, choosing enjoyable activities, finding an accountability partner, and seeking professional guidance when needed can all help establish a sustainable routine.
Anna then discusses nutrition after cancer treatment. Dietary recommendations after treatment differ from those during treatment, so it is important to understand which foods to include more often and which to limit. Guidelines suggest that habits that help prevent cancer can also help reduce recurrence risk. Key goals include maintaining a healthy weight, staying physically active, eating a diet rich in whole grains, fruits, vegetables, and beans, limiting fast foods and processed foods, reducing red and processed meat intake, limiting sugary drinks and alcohol, and avoiding supplements for cancer prevention. Because these changes can feel overwhelming, it can be helpful to focus on improving one area at a time.
Maintaining a healthy weight is important because weight changes often occur during treatment. Improving food choices often helps weight stabilize naturally. A dietary pattern emphasizing plant-based foods is recommended. This approach encourages reducing animal protein portions to about one-third of the plate while increasing fruits, vegetables, whole grains, and legumes. Whole grain options include whole grain bread, oats, quinoa, barley, corn, brown or colored rice varieties, whole grain pasta, cereals, and popcorn. Plant-based protein sources include beans, lentils, peas, chickpeas, nuts, nut butters, and soy foods.
Increasing fruit and vegetable intake is essential, as many people do not consume enough. A practical strategy is to include a fruit or vegetable at every meal. Meat intake can be reduced gradually by shrinking portion sizes to about 2–3 ounces and choosing leaner options such as chicken, fish, or turkey instead of red or processed meats. Processed meats like bacon, sausage, and deli meats are linked to increased cancer risk, so limiting them is recommended. Incorporating meat-free days and using plant proteins instead can help lower intake.
Snacks are often an area where dietary habits can be improved. Nutritious options include fruit, vegetables, nuts, yogurt, whole grain crackers, and trail mixes. These foods are portable and convenient, which can prevent reliance on vending machine snacks or highly processed foods. Sugary drinks should be limited, and water intake should be increased. Flavored or infused water can make hydration more appealing. Alcohol intake should also be reduced, reserving it for occasional events and choosing smaller portions.
Physical activity recommendations align with earlier guidance: start slowly, build gradually, and aim for about 30 minutes of activity daily. Activities should be enjoyable so they are easier to maintain. Supplements marketed for cancer prevention are generally not recommended, as nutritional needs can usually be met through a balanced diet rich in whole foods. Reliable sources and recipe collections can help individuals prepare meals that align with these recommendations.
During the question session, intermittent fasting is described as a personal choice. Limiting eating to an 8–10 hour window may support weight management, but restricting intake to shorter windows shows no additional benefit and may reduce nutrient intake. Dairy and eggs can generally be consumed in moderation, as research findings are mixed. Soy consumption may depend on cancer type and should be discussed with a physician. Sugar-free sparkling water is considered acceptable, and artificial sweeteners are regarded as safe, though some individuals choose to avoid them. Natural sweeteners such as stevia or monk fruit can be alternatives. Walking goals of about 8,000–10,000 steps per day are reasonable, but progress should be gradual. Carbohydrates do not directly “feed cancer,” though highly processed sugars can contribute to obesity, which is a risk factor. Whole grains, in contrast, support healthy weight and digestive health due to fiber content. Supplements marketed for cancer prevention are not recommended, as evidence does not support their effectiveness.
The discussion concludes with encouragement to adopt realistic, gradual changes, focus on sustainable habits, and seek professional support when needed to build a safe and effective plan for movement and nutrition after cancer treatment.