Cancer Exhaustion? How to Reclaim Your Energy
Cancer brings a host of physical, emotional and psychological challenges, including cancer-related fatigue (CRF). Unlike ordinary tiredness, CRF is an intense, debilitating exhaustion that doesn’t improve with rest.
For many cancer patients, fatigue is one of the most challenging conditions to overcome, as it often affects the ability to work, socialize, and engage in everyday activities. It can cloud mental clarity, making concentration and memory difficult. Sometimes, it even causes more distress than side effects like pain, nausea or vomiting.
“While cancer-related fatigue can be overwhelming, there are strategies to manage it, helping patients regain energy, improve quality of life, and restore a sense of control during a difficult time,” says Deborah Fortino, MS, CPT, ACE-CHC, a lifestyle medicine health coach at Sylvester Comprehensive Cancer Center, part of the University of Miami Miller Health System.
What causes cancer-related fatigue?
CRF can occur before, during, and after treatment. Before treatment, cancer stresses the body, depleting nutrients and triggering immune responses that lead to fatigue. During treatment, chemotherapy, radiation, and surgery worsen fatigue by damaging healthy cells, disrupting sleep, altering hormones and causing dehydration. Emotional stress and anxiety also intensify the exhaustion. After treatment, fatigue can persist for months or even years because of lingering treatment effects or the lasting psychological impact of cancer.
How can I alleviate the effects of fatigue?
Below are some strategies to help manage fatigue and improve quality of life during cancer treatment and recovery.
Eat a balanced diet
Nutrient-dense foods are essential for restoring energy. Prioritize whole grains, lean proteins, fruits and vegetables while minimizing processed foods and sugar. A dietitian can provide tailored advice, especially for those with appetite or digestion changes from cancer treatments.
“Eating a balanced diet fuels the body and provides the energy needed for daily tasks,” says Bryan Mejia, lifestyle medicine health coach at Sylvester.
Stay hydrated
Dehydration can contribute to feelings of tiredness. Drink plenty of water throughout the day to prevent dehydration, which can worsen fatigue.
Prioritize sleep
Establish a consistent sleep routine to boost energy levels. Keep your bedroom cool and dark, and take short naps (10-30 minutes) during the day to recharge without disrupting nighttime rest. Avoid caffeine, heavy meals or screens before bed and adopt calming rituals like meditation, deep-breathing exercises, a warm bath or reading to relax your mind.
Exercise regularly
Gentle, low-impact exercise like walking, yoga or swimming can boost energy levels, improve mood, and enhance sleep quality. Start slow and gradually increase intensity, always listening to your body. Consult your health care provider before beginning any exercise plan.
“Although it may sound counterintuitive, physical activity can help alleviate cancer-related fatigue by increasing oxygen and blood flow, releasing endorphins, and improving cardiovascular health,” says Mejia. “Even a short walk or a few squats or push-ups can make a difference.”
Pace yourself
Everyday tasks like cooking, cleaning or showering can feel overwhelming. Take regular breaks, avoid pushing too hard and recognize your limits. Break larger tasks into manageable steps, prioritize what matters most and rest when needed.
Manage stress
Chronic stress intensifies fatigue. Use relaxation techniques like deep breathing, meditation or mindfulness to calm your mind and reduce stress. For some, therapies such as acupuncture, massage, or guided imagery can provide relief from physical exhaustion.
Establish a routine
Consistency in your daily schedule can help your body adapt and conserve energy, especially with sleep and meals.
Talk to your health care team
Discuss your fatigue with your doctor, as it may be linked to other conditions (e.g., anemia or thyroid issues) that require attention. In some cases, medications can help manage fatigue or treat underlying health issues contributing to exhaustion.
Seek support
Emotional and physical fatigue can be draining and may sometimes lead to feelings of helplessness, frustration and depression. Focus on small victories, and remember you are not alone in your struggle. Acknowledging the fatigue and taking proactive steps to manage it can help restore a sense of balance and control. Talk to a counselor, join a support group or lean on family and friends for help with tasks or emotional support.
“Above all, patience and self-compassion are essential,” says Fortino. “Though cancer-related fatigue can be a formidable challenge, the right strategies can help you regain control and live a fulfilling life.”
Written by Debby Teich, a contributor for Sylvester Comprehensive Cancer Center.
Tags: Cancer fatigue management, Energy restoration during cancer treatment, Managing fatigue in cancer recovery, Sylvester Comprehensive Cancer Center, Tips for cancer patients to regain energy
