8 Ways to Rehabilitate After Cancer – by a Nutritionist & Perosnal Trainer in Bristol
- Jun 6
- 8 min read
If you’re reading this, I’m guessing you have been on a cancer journey or are supporting someone who has. So let me start by saying that rehabilitation is possible, it probably feels like a very long road and quite overwhelming. But like any long journey the sooner you start the sooner you will get there. But remember like a fantastic saga, the journey is not liner. That would be boring anyway, wouldn’t it? So don’t forget to stop every once in a while, to take it all in, recognise how far you’ve come, smell those roses, celebrate the little wins and be kind to yourself. You have been through a lot and the fact your even looking into rehabilitation is bloody amazing!
Rehabilitation after cancer treatment is crucial for restoring health, improving quality of life, and regaining a sense of normalcy. Whether you’ve undergone surgery, chemotherapy, radiation, or other treatments, the road to recovery can be challenging but also rewarding. Here are eight ways to rehabilitate after cancer, helping you rebuild your strength, manage side effects, and enhance your overall well-being. Written by a registered nutritionist and personal trainer in Bristol, and someone who has been there!
1 Physical Activity
Chemotherepy and radiotherepy give your muscles a run for their money and you might be feeling very decondiotioned. Regular physical activity is one of the most effective ways to improve your physical and mental health after cancer treatment 1,2. Exercise can help reduce fatigue, improve cardiovascular health, strengthen muscles, and enhance mood. This infographic from Campmbell et al. shows how different types of exercise have shown to help with various cancer side effects. If you have seen my Instagram, you will know I was very keen to get back into the gym after spending a year on the couch. It wasn’t without its challenges but a year on I’m feeling so much better and am glad I started when I did. This being said you don’t need to go to the gym you can do anything you like! My top tip is to find something you enjoy and make that your focus, that way you will look forward to doing it.
Tips:
Start slowly and gradually increase the intensity and duration of your activities.
Incorporate a mix of aerobic exercises (like walking or swimming) and strength training (such as light weight lifting or resistance bands).
Consider joining a cancer rehabilitation program from a charity such as Penny Brhon or Mc Millan. They both have online sessions that you can access from anywhere in the UK. If you’d like something one on one you could consider working with a physiotherapist or a nutritionist and personal trainer in Bristol to design a tailored exercise plan.
2. Healthy Eating
A balanced diet is essential for recovery, providing the necessary nutrients to heal and regain strength. Eating well can also help manage treatment side effects, support immune function, and maintain a healthy weight3.
Tips:
Focus on a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
Stay hydrated by drinking plenty of water throughout the day.
Consult a dietitian who is registered with the BDA or a nutritionist who is registered with the association for nutrition; search for those that specialise in cancer nutrition to help create a personalised eating plan.
3. Emotional Support
Cancer and its treatment can take a toll on your mental health. It’s important to address the emotional aspects of recovery and seek support when needed4. Taking a holistic approach to your recovery can be very powerful on a personal note I combined nutrition, exercise and talking therapy to assist me on my recovery journey. I was lucky enough to find a therapist who has had cancer several times which makes things a lot easier as less explaining is needed and I felt an instant bond. You can find a BCAP qualified and registered therapist here and search for those specialising in cancer. I also joined up with Penny Brohn's art therapy class which was a good excuse to get out of the house and be around people I didn’t need to explain things to as we were all in the same boat. I actually made a good friend in that class who I still spend time with to this day.
Tips:
Join a support group for cancer survivors to share experiences and gain encouragement. I really don’t think there is anything like the commoradery between cancer survivors, in my group we say it’s the worst club to be in but has all the best people!
Consider seeing a counsellor or psychologist who can help you work through feelings of anxiety, depression, or fear.
Engage in stress-reducing activities such as walking outside in nature, meditation, yoga, or mindfulness practices.
4. Managing Fatigue
Cancer-related fatigue is a common and often debilitating side effect. It’s different from regular tiredness and can persist even after treatment ends2. I found that my fatigue was the worst long lasting side effect, well, that and uhh what’s it called again... oh yeah, chemo brain! Exercise has been proven to help with fatigue, see table at the top.
Tips:
Prioritise rest and ensure you get enough sleep each night. If you are suffering with insomnia go and see your doctor don’t leave it and suffer night after night of no sleep.
Incorporate exercise into your daily routine, as it does really help.
Pace yourself and break tasks into smaller, manageable steps. Don’t try and just jump back onto doing it all or let people overload you with work because you ‘look better’.
Incorporate short naps or rest periods into your daily routine, but avoid long naps that could interfere with nighttime sleep.
Ensure you are getting adequate nutrition.
5. Follow-Up Care
Regular follow-up care is critical to monitor your health, manage any ongoing side effects, and detect any signs of cancer recurrence early5. I know this sounds a bit scary and believe me I’m not past getting extremely anxious when I have to go in for bloodwork or mammograms. Scanxiety is real! But it’s always best to keep on top of things and ensure your taking care of yourself. Not long ago I had to go back to the oncology ward for a simple blood test, and I’m not a crier, but as soon as that needle came into view I burst into tears and sobbed until I was out of there! Turns out I had low iron and was prescribed with some supplements which did help with my low energy and I was glad that I went along and got this sorted.
Tips:
Attend all scheduled appointments with your oncologist and other healthcare providers no matter how this might make you feel (worried/anxious), it is important to go.
Keep a record of your treatments, medications, and any new symptoms to discuss with your healthcare team.
Ask your doctor about a survivorship care plan, which outlines your follow-up care schedule and any lifestyle recommendations. And if you fancy it you could reach out to a health professional that specialises in cancer rehab to assist you on your journey.
If you don’t feel well or you injure yourself in any way, call it in. Don’t be all British about it and suffer until the last minute. I’ve had friends go in to hospital because they didn’t report their symptoms soon enough, even when you feel like your not ‘ill’ anymore it’s still important to recognise that you are a high priority.
6. Pain Management
Pain can be a lingering issue for many cancer survivors. Effective pain management is key to improving your quality of life and facilitating other aspects of rehabilitation3. No matter what your situation is there will be something out there that can help you. After my lumpectomy I had real stiffness in my shoulder which did alleviate with exercise and gentle stretching. I also have pain from radiotherapy which leaves me sensitive to touch, this is lingering and hopefully will reduce in time. I found working with a cancer qualified physiotherapist helped with my general aches and pains also.
Tips:
Work with your healthcare provider to identify the source of your pain and develop a management plan.
Explore various pain relief methods, including medications, physical therapy, acupuncture, or relaxation techniques.
Stay active within your limits, as gentle movement can sometimes help alleviate pain.
7. Cognitive Rehabilitation
Cancer treatments, particularly chemotherapy, can affect your cognitive functions, leading to issues often referred to as "chemo brain." This can include memory problems, difficulty concentrating, and trouble multitasking4. This for me has been one of the worst side effects. If you ever speak to me in person, you will notice that I sometimes lose words. It is extremely frustrating especially when speaking with clients or other professionals. I sometimes leave a conversation thinking, ‘god, they must think I’m a right idiot!’ BUT it’s definitely getting better over time. And I’m very upfront, most people know I’ve had cancer as I am a cancer so I just drop in there ‘ahh sorry chemo brain!’
Tips:
Engage in cognitive exercises such as puzzles, memory games, or learning new skills. There is a real opportunity to get involved in new activities whilst you are off work sick and there are many charities than run groups and classes. Recently I joined a Spanish group and it’s amazing how learning in this fun environment can give you a boost.
Maintain a daily planner to keep track of tasks and appointments. I keep everything on my phone but I do know a few people (mum) that have an old school diary to hand!
Discuss cognitive rehabilitation options with a specialist if you find that these issues significantly impact your daily life.
8. Social Reconnection
Reconnecting with friends, family, and your community can significantly enhance your emotional well-being and provide a support network during recovery5. I found that I had a new lease of life after cancer, and I know it sounds mad but I wouldn’t change a thing. I believe I’m a better person for it and have managed to make an abundance of new friends and picked up new hobbies. Not saying it’s been all roses there were some disappointing moments when people I thought would be more supportive weren’t there for me, and this is extremely common, so if it’s happened to you, it’s not you, it’s them. But let’s look at this as an opportunity to start afresh and jump into some new hobbies that you’ve always wanted to try and build up new connections from there.
Tips:
Re-establish social connections at a comfortable pace; it’s okay to take small steps.
Participate in social activities that you enjoy and that don’t overly tire you.
Volunteer or join clubs and groups to meet new people and engage in meaningful activities.
Conclusion
Rehabilitation after cancer involves a holistic approach, addressing physical, emotional, and social aspects of health. By incorporating these eight strategies into your recovery plan, you can improve your quality of life and work towards a healthier future. Always consult with your healthcare team to tailor these recommendations to your specific needs and circumstances.
If you are ready to start your rehabilitation journey and want some support from a specialised cancer rehabilitaion personal trainer and registered nutritionist in Bristol get in touch and lets talk in through.
Disclaimer
The information on this blog is here to help and inspire, but it’s not meant to replace professional advice. Always check with a doctor before making any changes to your diet or lifestyle. The views shared are those of the author(s) and may not reflect those of any organisations involved. Rosy Nutrition & Personal Training can’t be held responsible for any outcomes from using this information
References
1. Cancer Research UK. (n.d.). Life after cancer. [Online] Available from: https://www.cancerresearchuk.org/about-cancer/coping
2. Macmillan Cancer Support. (n.d.). Your recovery. [Online] Available from: https://www.macmillan.org.uk/cancer-information-and-support/after-treatment/beginning-to-recover
3. NHS. (n.d.). Living with and beyond cancer. [Online] Available from: https://www.nbt.nhs.uk/our-services/a-z-services/cancer-services/cancer-services-patient-information/living-well-beyond-cancer
4. American Cancer Society. Life after treatment. [Online] Available from: https://www.cancer.org/treatment/survivorship-during-and-after-treatment.html
5. National Cancer Institute. (n.d.). Coping with cancer. [Online] Available from: https://www.cancer.gov/about-cancer/coping/survivorship/new-normal
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