Chapter 1 - Fatigue: The Role of Diet
Cancer-related fatigue affects 9 out of 10 people and can persist for many months or even years after treatment. Whilst diet isn’t the total answer, there’s good scientific evidence that it can significantly improve symptoms and energy levels.
In this article we'll explore key nutrients within the diet that have been evidenced to help reduce fatigue.
Cancer-Related Fatigue : The Role of Diet
Cancer-related fatigue affects 9 out of 10 people and can persist for many months or even years after treatment.
It’s not just feeling a bit tired; it can include brain fog, depression, sleep disturbances, and inactivity, leading to weight gain and other issues.
It can be overwhelming and significantly impact daily life.
The Role of Nutrition
Whilst diet isn’t the total answer, there’s good scientific evidence that it can significantly improve symptoms and energy levels.
The first step is to ensure no nutritional deficiencies are contributing to your fatigue.
If you haven’t had recent nutritional blood tests, consider discussing this with your doctor to check your:
- Vitamin D
- Iron
- Vitamin B12
- Folate levels
If your results show that you are low in any of these things, you may be prescribed or recommended to take supplements to bring your levels up.
However, I should mention there’s inconsistent evidence that supplements, nutritional or herbal, can help reduce fatigue, and some may even interact with existing medications or other supplements in a negative way.
That’s why we don’t recommend taking any form of supplement without chatting to your healthcare provider first.
Back to Diet: The Mediterranean Approach
The Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats, provides many anti-inflammatory components.
Since inflammation is a major driver of fatigue, aiming for this style of diet can help.
Recent evidence finds that those who stick to the Mediterranean diet have better improvements in fatigue and energy levels.
Key Nutrients for Energy and Recovery
Protein:
Ensuring adequate protein intake is crucial if you’re struggling with cancer-related fatigue, as not getting enough could be contributing to the issue.
Try replacing some red meat dishes with oily fish for anti-inflammatory benefits packaged with the protein.
If you’re vegetarian or vegan, include plenty of legumes such as beans, chickpeas and lentils.
Other excellent vegetarian protein sources include tofu, eggs and dairy products.
Pairing Protein and Carbs:
Pairing protein with carbohydrates like rice, oats, and corn also provides us with glutamine, a key protein component essential for energy production.
Remember, balance is key — relying solely on protein or adopting a high-protein diet isn’t the solution, and the amount of fibre we have with our protein is important for our gut health.
Omega Fatty Acids and Fatigue
Let’s talk omega-3, omega-6, and omega-9 fatty acids.
While all have health benefits, it's important to get the right balance.
Evidence suggests that increasing omega-3 intake and reducing saturated fats can significantly reduce fatigue levels.
Omega-3 and omega-6 are essential fatty acids we need in our diet, but we should aim for more omega-3s and less omega-6s.
High amounts of omega-6 can increase inflammation, so cutting down on processed foods that contain soybean, sunflower, or corn oils is recommended.
Foods like oily fish, flaxseeds, chia seeds and walnuts are great sources of omega-3.
Omega-9:
Omega-9 fatty acids aren’t essential as our body can produce them.
But replacing saturated fats with foods rich in omega-9, such as extra virgin olive oil and nut oils, may have health benefits.
Most people don’t need omega supplements if their diet is balanced but always seek advice from a healthcare professional before taking any supplements to make sure they’re safe and appropriate for you.
Putting It All Together
Dietary management of fatigue involves regularly incorporating the principles you've learned in this course into your meals.
Remember, addressing fatigue isn't solely about diet — exercise and psychological support can also play important roles.