Finishing cancer treatment is a big step – but your immune system still needs time to recover.
“Treatments like chemotherapy, radiation and immunotherapy are powerful – and while they work to fight cancer, they can also weaken the immune system,” explains Andrew Salner, MD, the medical director at Hartford HealthCare Cancer Institute.
Recovery takes time, but these five steps can help you move forward.
1. Focus on nourishing foods.
Eating well helps strengthen your immune system after cancer treatment.
“Fruits, vegetables, whole grains and lean proteins are all essential,” says Dr. Salner. “Nutrients like vitamins C and D, zinc and antioxidants support immune health – and the best way to get them is by eating foods naturally rich in these nutrients, rather than relying on supplements. Our nutrition team recommends five servings of fruits and vegetables every day!”
Not feeling hungry yet? “Focus on whole foods,” he says. “Even small, nutrient-dense meals throughout the day can go a long way. Hydration is also a key to rebuilding.”
> Related: 5 Things to Know About Cancer Remission
2. Move your body safely.
Exercise doesn’t have to be intense to make a difference.
“Gentle movement like walking, stretching, yoga or swimming can help your immune system recover without overwhelming your body,” says Dr. Salner. “The key is listening to your energy levels and rest when needed.”
Start small – even 10 minutes a day can help you feel stronger. Try to work your way up to 150 minutes of exercise per week, at least 5 days a week. And, yes, a brisk walk qualifies!
3. Make rest and stress relief a priority.
Your immune system does its best work when you’re resting.
“Your body repairs itself when you sleep,” says Dr. Salner. “Aim for 7 to 9 hours a night – and make space for stress-reducing practices like deep breathing, meditation or some quiet time.”
Effective stress management strategies may include:
- Counseling or attending support groups.
- Exercise.
- Interacting with friends and family.
- Medicines for anxiety or depression.
- Mindfulness training.
- Yoga.
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4. Minimize toxins.
After cancer treatment, your body needs all the support it can get.
“That means limiting anything that can harm your immune system,” says Dr. Salner.
If you use tobacco, now’s the time to stop – with support if you need it. And when it comes to alcohol, aim for moderation. Limit yourself to one drink a day for women and two for men.
5. Stick with healthy habits.
Even as you start feeling stronger after cancer treatment, your immune system still needs time to strengthen.
“Keep washing your hands, stay up to date on vaccines and consider avoiding friends with infections and crowded indoor spaces,” says Dr. Salner. “Masks can still be helpful, especially during cold and flu season.”
> Related: 5 Things Every Cancer Survivor Should Know
Know when to check in.
Your body’s been through a lot – and healing doesn’t happen overnight.
If you’re still feeling run down or dealing with frequent infections, ask for more support.
“Your care team can help you understand what’s normal – and what might need a closer look,” says Dr. Salner. “We’re here to help you heal, feel stronger and move toward brighter days ahead.”
