Lifestyle Measures for Cancer Survivors

Lifestyle measures are evidence-based habits to support patients as they navigate life throughout the cancer journey, including after cancer. Lifestyle measures can significantly enhance quality of life, improve treatment outcomes, prevent the development of other chronic conditions, and reduce the risk of cancer recurrence.   While care plans should always be individualized, the following strategies can serve as pillars to optimize well-being and personal health goals:

• Eating a balanced diet: In general, most individuals should prioritize a wide variety of fruits, vegetables, whole grains, beans, and legumes, while avoiding processed foods, refined grains, added sugars, excess salt, and alcohol. ¹ When choosing meat, limit the consumption of red meat (beef, pork, or lamb) and prioritize fish, chicken, or other lean meats.¹ Cancer survivors may need support to help navigate the complexities of healthy eating. The WTC Health Program covers limited nutritional counselling in some circumstances. Ask your provider for additional information on implementing a dietary pattern that is sustainable for your personal health goals.
• Engaging in regular aerobic exercise: Activities such as walking, swimming, or cycling can improve health and energy levels. Start by aiming for 150 minutes of moderate intensity activity or 75 minutes of vigorous activity each week, along with strength training for all major muscle groups 2-3 times a week. ² Consult with your WTC Health Program provider before starting an exercise program for exercise modifications, medical clearance, and other support to help you develop a routine that best fits your capabilities and interests.
• Practicing mindfulness: Cancer survivors are at elevated risk for mental health issues including fear of recurrence, distress, anxiety, and depression. ³ Many members already bring these conditions to their cancer diagnosis because of their 9/11 exposure. Meditation, deep breathing, or guided imagery can help manage stress and improve emotional well-being. Talk to your provider for more techniques or resources.  
• Building supportive relationships: Stable and nurturing relationships give us support to cope with stressful life events. Research consistently demonstrates healthy family relationships and friendships help individuals make positive choices leading to improved physical and mental health. ⁴ Consider participating in survivor groups or other group-based leisure activities within the community. 
• Scheduling annual screenings: Attending regular medical check-ups and screenings with your primary care physician (PCP) and your WTC Health Program provider helps monitor your health and catch any new issues early. The WTC Health Program covers screening tests for breast cancer, cervical cancer, colorectal cancer, and lung cancer, and may cover some preventive services, such as certain vaccinations.
• Prioritizing restorative sleep: Experts recommend most adults aim for 7-8 hours of quality sleep per night. General sleep hygiene includes maintaining a consistent sleep schedule, avoiding vigorous exercise, screen time, or heavy meals a few hours before bedtime, limiting caffeine consumption, eliminating nicotine, and keeping the bedroom cool, dark, and quiet. ⁵ Sleep hygiene alone may not be entirely effective for all cancer survivors. Members should talk with their WTC Health Program clinicians for additional strategies or for a referral to a sleep medicine professional to diagnosis and treat other sleep disorders.  

While medical follow-up remains essential, lifestyle medicine empowers cancer survivors to take an active role in their health journey. Setting incremental goals within each lifestyle medicine pillar may help survivors build lifelong changes, and even small gains can yield meaningful improvements in cancer-specific outcomes and overall health. ⁶ The WTC Health Program provides resources health care professionals can use to guide and support these choices, ensuring survivors thrive physically, mentally, and emotionally in the years following their diagnosis.

References:

1. Rock CL, Thomson CA, Gansler T, et al. Nutrition and physical activity guidelines for cancer survivors. CA Cancer J Clin. 2022;72(6):418-436.
2. Fong DY, Ho JWC, Hui BP, et al. Physical activity for cancer survivors: meta-analysis and revised guidelines. Cancer. 2021;127(8):1312-1321.
3. Rao P, Han X, Shi B, et al. Mindfulness-based interventions for cancer survivors: updated systematic review. Support Care Cancer. 2023;31:5437-5450.
4. Carroll S, McGinty HL, Penedo FJ. Social support and cancer survivorship: new directions and future perspectives. J Psychosoc Oncol. 2022;40(2):248-262.
5. Chan RJ, Steel A, Goh J, et al. Sleep interventions for cancer survivors: updated review and recommendations. Cancer. 2020;126(6):1325-1335.
6. National Comprehensive Cancer Network. Guidelines for Supportive Care: Survivorship. Version 3.2026. Accessed August 4, 2026. https://www.nccn.org/patientresources/patient-resources/guidelines-for-patients/guidelines-for-patients-details?patientGuidelineId=52. Fong DY, Ho JWC, Hui BP, et al. Physical activity for cancer survivors: meta-analysis and revised guidelines. Cancer. 2021;127(8):1312-1321. Rock CL, Thomson CA, Gansler T, et al. Nutrition and physical activity guidelines for cancer survivors. CA Cancer J Clin. 2022;72(6):418-436.