Chapter 2 - How to Combat Cancer-Related Fatigue Through Diet and Lifestyle

Chapter 2 - How to Combat Cancer-Related Fatigue Through Diet and Lifestyle

Tips for managing fatigue through diet

1. Choose iron-rich foods
Include iron-rich foods like lean red meat (1–2 portions a week), spinach, lentils, and fortified cereals in your diet. Pair these iron-rich foods with sources of vitamin C, such as tomatoes and bell peppers, to enhance iron absorption.

2. Eat smaller, more frequent meals
Eating little and often can help maintain energy levels throughout the day. Aim for three balanced meals and two to three snacks. Ensure each meal and snack includes a balance of protein, healthy fats, and complex carbohydrates to provide sustained energy.

3. Hydrate with energy-boosting foods and drinks
Drink herbal teas, coconut water, and diluted fruit juices. Choose foods with high water content, such as cucumbers, watermelon, oranges, and strawberries, to stay hydrated.

4. Incorporate anti-inflammatory foods
Include anti-inflammatory foods like berries, leafy greens, fatty fish (such as salmon), walnuts, and olive oil in your diet. Use turmeric, ginger, garlic, and other herbs and spices in cooking as these have anti-inflammatory properties.

5. Enjoy nutrient-dense snacks
Opt for nutrient-dense snacks such as:

• A handful of nuts and seeds mixed with dried fruit.
• Greek yoghurt with a sprinkle of granola and fresh berries.
• Veggie sticks with hummus, guacamole, or bean dip.
• Apple slices with almond butter.
• A small smoothie made with spinach, banana, and a scoop of protein powder.

Tips for managing fatigue through lifestyle

1. Regular physical activity
Regular, moderate physical activity such as walking, swimming, or yoga can help boost energy levels and reduce fatigue. Include strength training exercises to help maintain muscle mass and improve overall strength.

2. Prioritise sleep
Maintain a regular sleep schedule, create a restful environment, and practise good sleep hygiene to ensure quality rest. Incorporate relaxation techniques such as deep breathing, meditation, or gentle stretching before bed.

3. Manage stress
Practice mindfulness, meditation, or relaxation techniques to manage stress and promote mental wellbeing. Connect with support groups, friends, or family members to share experiences and reduce feelings of isolation.

4. Pace yourself
Balance periods of activity with rest. Listen to your body and take breaks when needed to avoid overexertion. Use energy-saving techniques during daily tasks, such as sitting while preparing meals or taking short naps if necessary.

5. Consult healthcare professionals
Always consult with your healthcare team, including a dietitian and physiotherapist, for personalised advice and to address any specific concerns related to your fatigue.

What might a day of eating for energy look like?

Breakfast
Smoothie Bowl: Spinach, banana, soy milk, cashew nut butter, hemp seeds, chia seeds, sliced kiwi.

Mid-morning snack
Cottage cheese with pineapple chunks and walnuts.

Lunch
Chickpea salad: chickpeas, roasted sweet potatoes, black beans, cherry tomatoes, rocket, cucumber, beetroot, olive oil, lemon juice.

Afternoon Snack
Rice cakes topped with nut butter and fresh pear.

Dinner
Baked salmon with herbs, steamed broccoli and courgette, tricolour quinoa, roasted carrots with honey and thyme.

Evening Snack
Dark chocolate (70% cocoa or higher), mixed berries (strawberries, blueberries, raspberries).

Incorporating these changes into your diet and lifestyle can significantly improve your energy levels and help manage cancer-related fatigue. Be patient and make gradual adjustments for long-lasting benefits. Seek support from healthcare professionals and loved ones to work towards better energy and overall wellbeing.