5 things every cancer survivor should be doing daily

For many, nutrition is a point of focus and stress after a diagnosis. It is something we can control in a situation that feels so out of control.
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But don't worry, it doesn't need to be complicated. There are so many ideas floating around out there about what you can do  There are usually quite a few easy changes you can make right away! I'm sharing my top 5 tips to get you started moving towards better health.
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1. Eat 5 servings of fruits and vegetables. You can do a mixture of both to equal five (for example: 1 fruit and 4 vegetables or 3 fruits and 2 vegetables). You don't have to have 5 of both, but of course, if you want to eat more than 5 servings, that is totally fine as well! The more plants, the better! We get many nutrients from plants: vitamins, minerals, and antioxidants that protect against the type of free radical damage associated with cancer development. Not to mention, fiber! Most Americans do not eat enough fiber and research continues to emerge about how great fiber is for your health, including cancer and recurrence risk. 

2. Drink at least 64 fluid ounces of water or hydrating liquid. I would count most liquids except for sugar sweetened beverages or soda, even if it's diet. Coffee and tea count but try to limit your caffeine intake to about 400mg per day.

3. Move your body. If movement is hard or exhausting, it's okay to start with 10 minutes and work your way up. The goal is that you will do 75 minutes of vigorous activity or 150 minutes of light to moderate activity per week.

4. Get 7-9 hours of uninterrupted sleep each night. Try going to bed and waking up within the same hour each day. Practice good sleep hygiene by removing electronics from the bedroom 1 hour prior to bedtime, and sleep in a cool, dark room. 

5. Treat yourself and enjoy life! Don’t get so wrapped up in food rules that you go about life miserable. You didn’t beat this disease to live the rest of your life scared and unhappy. Plus, stress and anxiety are bad for us. It's worse to be wildly stressed about what you are eating than it is to have an imperfect diet. 
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Health and nutrition isn't as complicated as we make it! Start with these few easy steps and don't forget to find a balance that works for you and your unique lifestyle. Health does not look the same for everyone and that is okay!


Author: Tuesday Hoelscher, RDN