For Cancer Survivors: Create Your Wellness Plan


I look at each day as an opportunity to make healthier choices and believe that even one small change in your daily routine can be the starting point to making a commitment to support your health long term. Achieving lasting lifestyle changes can be challenging, so don't give up if it's taking time to figure out a wellness plan that fits best for you. 4 years later, I'm still working on it! The resources on this page are what I have collected along the way and I am also committed to add information for those of you currently undergoing treatment to offer support for the specific challenges that brings. No matter where you are in your cancer journey, I hope you find something beneficial on this page. - Cheryl



Facing Forward: Life After Cancer Treatment -  National Cancer Institute
This extensive online booklet covers both the physical and emotional challenges faced after completing cancer treatment as well as additional sources for further help. On page 6, Changes You May Want To Think About Making covers a basic overview for lifestyle modifications to consider.
A New Normal -  Discusses the transition to life after cancer treatment is completed.

Cancer survivors: Care for your body after treatment - Mayo Clinic

Dana Farber Cancer Institute
Beyond Cancer Podcast: Episode #6: When Treatment Ends (audio file 25:45) 
Developing a wellness Plan 
Information Sheets for Cancer Survivors - Downloadable information sheets covering topics including Chemobrain, Exercise & Cancer, Fatigue, Mindfulness Resources, and Nutrition & Health Living, and more.

American Cancer Society
Cancer Survivors: 6 Tips for Staying Healthy 
Survivorship Videos - This video series covers the challenges that come during cancer treatment and beyond. 
Nutrition for the Person With Cancer During Treatment 
Benefits of good nutrition during cancer treatment
Cancer Survivors Network - Once you register to this free online support community, you can create your own page, access discussion boards & chatrooms, utilize their member resource library, and contact other cancer survivors. This virtual tour let's you explore what this network has to offer before registering.

8 Ways to Stay Healthy After Cancer - Siteman Cancer Center, Washington University St. Louis

Healthy Lifestyle for Breast Cancer Survivors - Susan G. Komen®

How to rise above your challenges and change your “I can’t” into “ I AM”  - Kansas University Integrative Medicine   
I like the message behind this motivational page on overcoming excuses.

Cook for your LIFE - "We teach healthy cooking to people touched by cancer"
Explore cooking videos and over 1,000 recipes on this subscription-free and ad-free website dedicated to providing cancer patients a resource on how to create healthy and delicious meals at home. 

Debunking the Nutrition & Cancer Myths - A transcript from a webinar discussion on sugar, artificial sweeteners, and an alkaline diet.
Jill M. Hamilton-Reeves, PhD, RD, and Board Certified Specialist in Oncology Nutrition at the University of Kansas conducted this webinar for the Bladder Cancer Advocacy Network, however, this topic addresses the questions many cancer survivors have.


National Comprehensive Cancer Network
Nutrition for Cancer Survivors - Recommendations for making changes to your diet moving forward

Dana-Farber Cancer Institute
How to Eat Healthfully – and Why We Should (video 28:57) - A discussion on the latest in nutrition and cancer
Planning Meals and Managing Cancer Side Effects - Get tips on making a healthy eating plate and learn the importance of plant phytonutrients
Eating Well During Cancer -  This video series explores how diet can help support your health and well-being during and after cancer treatment. Topics include Why a Balanced, Plant-Based Diet Is Good for Your Health (video 2:45) and Managing Symptoms during Chemotherapy Treatment (video 3:49).
Recipes - Browse their collection of healthy recipes that also offer nutrition tips
Cancer Conversations - Q&A-style conversations with Dana-Farber physicians, clinicians, and researchers
Episode #8: The Best Foods and Diet for Cancer Treatment and Survivorship (audio file 55:29)
Ask The Nutritionist: Recipes for Fighting Cancer App (Available Free for iPhone or Android) - Provides recipes and healthy eating tips

Eating Well for Life After Cancer Treatment - Memorial Sloan Kettering Cancer Center (video 16:39)

American Cancer Society
Eating Well During and After treatment (video 4:03) - A good place to start and learn the importance of good nutrition
Nutrition for the Person With Cancer During Treatment - A resource if you are starting or currently still in treatment.
Benefits of good nutrition during cancer treatment - Learn the role of nutrients play in your diet
American Cancer Society Complete Guide to Nutrition for Cancer Survivors: Eating Well, Staying Well During and After Cancer - $24.95 paperback

Tipping the Odds in Your Favor: The Role of Diet in Cancer Prevention (video 58:45) - Oregon State University, Linus Pauling Institute
This is best viewed using Firefox or Chrome

Feb. 2018 -   Nut consumption may aid colon cancer survival   - "The study followed 826 participants in a clinical trial for a median of 6.5 years after they were treated with surgery and chemotherapy. Those who regularly consumed at least two, one-ounce servings of nuts each week demonstrated a 42% improvement in disease-free survival and a 57% improvement in overall survival."

Feb. 2018 - Nut consumption may aid colon cancer survival - "The study followed 826 participants in a clinical trial for a median of 6.5 years after they were treated with surgery and chemotherapy. Those who regularly consumed at least two, one-ounce servings of nuts each week demonstrated a 42% improvement in disease-free survival and a 57% improvement in overall survival."

University of Texas, MD Anderson Cancer Center
Optimizing Diet: What You Eat Does Matter to Improve Cancer Outcomes
Inflammation and cancer: Why your diet is important 
Which foods can reduce inflammation?

Try these foods to help lower your cancer risk
Can a vegetarian diet lower cancer risk?

Phytochemicals and cancer: What you should know - Learn the basics of these plant food compounds and why the American Cancer Society recommends eating a diet rich in fruit & vegetables.

Foods that fight inflammation - Harvard Health Publishing

Academy of Nutrition and Dietetics -
7 Cancer Prevention Tips for Your Diet
Registered Dietitian Nutritionist online referral
 - To work with a Registered Dietitian specializing in oncology search by "Cancer/Oncology Nutrition" in their Expertise Area.

Eat Right to Fight Cancer - Oncology Nutrition (A division within the Academy of Nutrition and Dietetics)
Eating Well When Unwell - covers topics while in treatment
Foods - Addresses a variety of debated topics including Alcohol & Breast Cancer and Sugar and Cancer.

Loma Linda University Health
Healthy & Delicious Cookbook - Offers cancer-fighting food facts throughout this 59 page online cookbook.
Rainbow Phytochemicals - Learn which vegetables contain theses naturally occurring compounds thought to be responsible for the protective health benefits.
LIVE IT - In the Kitchen - Quick and easy meal video demos featuring healthy recipes.
LIVE IT Online Health Show - Each of the 14 episodes features a short video offering healthy lifestyle tips.
Episode 11: Lower your Risk of Colon Cancer (video 1:56)
Episode 10: Vegetarian Diet (2:18) "If giving up meat entirely is too much, why not reconsider how often you eat meat?"

Plant-Based Nutrition Quick Start Guide - The Plantrician Project
This 44 page detailed guide is a great educational reference if you are interest in adding more plant-based whole nutrient-rich food to your diet. You can view the guide for free online (by scrolling below the "order now" button which is for ordering bulk copies) or you can signup for a free PDF download.

May 16, 2016 -   Increased physical activity associated with lower risk of 13 types of cancer   from researchers at the National Cancer Institute (NCI) and the American Cancer Society.

May 16, 2016 - Increased physical activity associated with lower risk of 13 types of cancer from researchers at the National Cancer Institute (NCI) and the American Cancer Society.

Exercise for Life - National Comprehensive Cancer Network
"Just as physical activity has been shown to reduce the risk of ever getting cancer, research indicates that exercise decreases the risk of a cancer recurrence and improves survival."

Can Exercise Reduce the Risk of Cancer Recurrence? - Dana-Farber Cancer Institute
Beyond Cancer Podcast: Episode #4: Exercise and Cancer (audio file 29:33)

Exercise and Treatment (video 4:25) - American Cancer Society
Under the NUTRITION AND PHYSICAL ACTIVITY FOR CANCER SURVIVORS section you will find this Cancer Survivorship: Exercise After Treatment video which takes just a small investment of your time to hear the importance of exercise.

Exercise During and After Cancer Care - MD Anderson Cancer Center
A cancer survivor's guide to exercise and heart rate 

Physical Activity and Cancer - National Cancer Institute
This online resource discusses why exercise should be included on your wellness journey.

Memorial Sloan Kettering Cancer Center
Exercise and Recovery: Treating Symptoms & Improving Well-Being (video 23:29) - Scroll down the multimedia page to the 4th video, which will offer you the encouragement to start moving, how to be aware of how you breathe, and explain why it is all important. 

Practice Mindfulness & Relaxation - Springboard Beyond Cancer (a joint venture between the National Cancer Institute and the American Cancer Society)
This overview explores both Mindfulness practices and relaxation techniques, scroll to the bottom for a short (4:41) guided meditation video introducing the Focused Breathing Technique.

Breast Cancer Self-Care and Recovery: Meditation -  University of California San Francisco
This article discusses the basics of exploring "mindfulness meditation" or awareness practice and is useful for any cancer survivor.

Mindfulness-based stress reduction diminishes chemo brain study -  Regenstrief Institute and Indiana University School of Medicine

Mindfulness-Based Cancer Recovery: A Step-by-Step MBSR Approach to Help You Cope with Treatment and Reclaim Your Life - Paperback on Amazon-$15

Study involving breast cancer survivors shows clear new evidence for mind-body connection - Tom Baker Cancer Centre and the University of Calgary Department of Oncology

How mindfulness can help cancer patients find happiness - MD Anderson Cancer Center

Fear of Cancer Recurrence: 7 Ways for AYAs to Cope - Roswell Park Comprehensive Cancer Center
This article may be aimed for AYAs (adolescent and young adult patients), but these tools can apply to anyone finishing treatment.

Managing Stress - American Society of Clinical Oncology
Read the transcript or listen to this podcast (audio file 6:50).

Beyond Cancer Podcast: Episode #2: Fear and ‘Scanxiety’ (audio file 31:40) - Dana-Farber Cancer Institute
Beyond Cancer Podcast: Episode #3: Coping Through Creativity (audio file 28:33)

Additional Resources
ChemoWave App - Cure Today details this Apple iOS app, launched in July 2017, which is designed to help patients manage their cancer symptoms. 

iTHRIVE Plan - $8.99 per month (Try for free first month with code "FREEmonth")
"...creates wellness plans that are tailored to the unique health needs of cancer survivors."

After Cancer Care - Written by Drs. Lemole, Mehta, and McKee, this book is designed to help patients navigate life after treatment. (Paperback-$11 on Amazon)

"The mission of yoga4cancer (y4c) and the Retreat Project is to help cancer patients and survivors manage treatment side effects and cancer recovery by offering specialized yoga classes, workshops, trainings and research." Check out their website for the schedule of free classes offered to New York City area cancer survivors. You can also order Tari Prinster's book, Yoga for Cancer: A Guide to Managing Side Effects, Boosting Immunity, and Improving Recovery for Cancer Survivors.