Updated: Apr 18
It’s completely natural to have mixed emotions as you prepare to start cancer treatment - uncertainty, worry, determination, hope. The good news is, there are gentle, practical steps you can take now to help you feel more prepared, both physically and emotionally.
This approach, known as prehabilitation or 'prehab,' is all about getting ready for treatment - whether that's surgery, radiotherapy, chemotherapy, or immunotherapy. One of my lovely clients described it perfectly: she said it's “getting match fit” for your treatment.
Prehabilitation is about strengthening your nutrition, physical fitness, and emotional wellbeing - so you’re in the best possible position as treatment begins.
At diagnosis, your treatment team may explore any areas where extra support could be helpful. Research suggests that getting support early and being as healthy as possible before you start treatment can make a real difference - you are more likely to:
leave hospital sooner after cancer surgery
cope better with the side effects of cancer treatment
have fewer side effects
have more treatment options
have better long term health
Ref: Cancer Research UK
Many cancer treatment centres now offer prehab resources, either in-person or online. Ask your team about what’s available locally.
Staying active plays a big role in prehab, cancer treatment, and recovery. I can’t recommend these resources from my physiotherapy colleagues and the South East London Cancer Alliance highly enough: Physical Activity Resources .
A key message is to find ways to move your body regularly, even in gentle ways. Avoiding long periods of sitting, when possible, can help reduce muscle loss and fatigue - and movement can also support your mood, energy, and overall sense of wellbeing.
Let’s talk about how to optimise your nutrition. But first, an important note:
If you’re finding it hard to eat or drink, struggling to maintain your weight, have a reduced appetite, swallowing difficulties, or any other dietary concerns, please let your healthcare team know. They can refer you to an NHS dietitian for tailored advice - or you can ask for a referral yourself if you’re feeling worried.
A cancer diagnosis often brings a deluge of information - and cancer nutrition can quickly feel like a minefield. It’s one of the few areas where people feel they can take control, but what you read online is often confusing, contradictory, or simply overwhelming.
When you’re unsure about a particular food, it can feel safest to leave it out - just in case. I’ve supported many people who’ve felt this way, and I completely understand. But cutting out too much too quickly, especially without clear guidance, can sometimes do more harm than good.
Over-restricting your diet can affect your muscle mass, immune system, and overall resilience - all of which are vital as you prepare for treatment. It can also add extra stress at a time when your energy is needed elsewhere.
Instead of focusing on what to remove, try shifting your attention to what you can add to meet your nutritional needs. This gentler approach helps your body feel supported - and can make food feel more manageable again.
If you’re feeling unsure, speak with your treatment team. And if you’d like private support from a specialist cancer dietitian, I offer one-to-one guidance to help you feel clearer and more confident about the best nutritional approach for you.
All fluids count (except alcohol), not just water. Proper hydration is essential in preparing for cancer treatment and for your body to function at its best. Establishing good hydration habits now will support you throughout treatment. A simple way to check hydration is to look at the colour of your urine - aim for a pale yellow. If it’s darker, it might be a sign to drink a little more.
To make hydration more enjoyable:
Flavour water with citrus, berries, or mint
Try herbal teas (hot or cold)
Moderate amounts of tea or coffee are usually fine
Even foods with high water content, like soups and broths, yoghurt, jelly, fruits (e.g. watermelon), and vegetables (e.g. cucumber), can contribute to your fluid intake too!
Protein is essential for maintaining muscle, supporting healing, and bolstering your immune system. This becomes even more important as you prepare for, undergo, and recover from cancer treatment. Try to include a source of protein in every meal. Good options include fish, chicken, eggs, yoghurt, beans, lentils, chickpeas, tofu, nuts, and seeds.
If you can, opt for nutrient-rich wholegrains over refined options to provide sustained energy and essential nutrients. Try these alternatives:
Brown rice or quinoa instead of white rice
Wholewheat bread or pasta instead of white versions
Oats, barley, rye, millet, or bulgur wheat
Many of these grains, like brown rice and quinoa, are now available in convenient ready-to-eat sachets, making it easier to include them in your meals.
Aim to include a variety of colourful fruits and vegetables in your diet. They’re packed with vitamins, minerals, and antioxidants (which help protect healthy cells) and support your immune system. Whenever possible, enjoy them whole, or try adding them to soups, stews, smoothies, and shakes. A mix of raw and cooked options is ideal.
If you’re experiencing weight loss or need to manage your fibre intake, it’s important to seek individual advice from your healthcare team, a registered dietitian, or a nutritionist. They can provide personalised recommendations tailored to your specific needs and situation.
Incorporate foods like oily fish, avocados, nuts, seeds, nut or seed butters, and extra virgin olive oil into your meals.
Preparing meals in advance can make a big difference, especially on long hospital days or when your energy is low. Batch cooking and freezing meals can be a real lifesaver. For more inspiration, take a look at my blogs:
Simple Meal Planning Strategies
Pantry Staples to Keep on Hand
These resources can help you stay well-nourished with less daily effort.
If you drink regularly, changing this habit can feel challenging, especially during stressful times. But even small reductions can make a significant difference to your health. Here are some strategies to help:
Set clear intentions and plan ahead, whether at home or socially
Aim for alcohol-free days each week
Try low-alcohol or alcohol-free alternatives
For more tips on navigating alcohol choices, take a look at my blog: Navigating Alcohol Choices After Cancer .
Supporting your nutrition is key - but so is looking after your emotional energy. That includes staying connected to the things that bring comfort, meaning, and a sense of you during this time.
Spend time with people who lift you up, and try to limit situations that feel draining where possible. You are still you - even if some things feel different right now. Lean into the hobbies, interests, and moments that feel nourishing or grounding. Prioritising what lights you up is a powerful way to support your strength and sense of self as you move through treatment.
Routine can be a powerful ally during treatment. Establish a regular sleep and wake schedule to help your body find its rhythm. Make hydration a habit and find a nutrition pattern that works for you.
Pace yourself - avoid overfilling your days and leave space for rest and recovery. A gentle, consistent routine can bring a sense of normalcy and control, helping you feel more resilient and prepared for the challenges ahead. Start small, be kind to yourself, and gradually build habits that help to nourish and sustain you.
Being well nourished before starting treatment can help you feel stronger and more resilient to face any bumps in the road. But food is about more than just nutrients - it can bring a sense of routine, connection, and even celebration. Whether it’s sharing a meal with loved ones, enjoying a favourite dish, or simply sticking to familiar habits, food can help you feel more like yourself and support your wellbeing in ways that go beyond the physical.
Nutrition should feel supportive and uplifting - not another source of stress or anxiety. It ’s just one part of getting ‘match fit’ for treatment. A balanced approach that helps you feel nourished - without adding pressure - is what matters most. What helps is what’s doable, and what feels good enough for you right now.
These tips offer helpful examples of nutrition strategies, and everyone's situation and needs are different. As a specialist cancer dietitian, I offer personalised consultations to explore and co-produce the approaches that will be best for you. Together, we can:
Ensure your nutritional needs are optimally met
Address your specific nutrition concerns and challenges
Create practical solutions that fit your lifestyle and preferences
Help you make sense of all the nutrition information out there — and understand what really matters for you
Build your confidence in making food choices
Plan ahead for managing potential side effects
Develop strategies to help you feel stronger and more resilient
You don’t have to figure it all out alone - I am here to support you.
If you’d like support to feel stronger, more confident, and more in control as you prepare for treatment, I’d be delighted to help.
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The content provided in this blog is for informational purposes only and should not be considered personalised nutrition, dietetic, or medical advice. Please consult your healthcare team for personalised advice and guidance regarding your specific medical condition or dietary needs.
Originally published on The Cancer Dietitian: https://www.thecancerdietitian.com/post/nutrition-tips-for-cancer-prehabilitation
