Fatigue | Healing Nutrition

Nutrition Therapy for Fatigue During Cancer

Foods for fatigue. Cancer side effects. Cancer treatment side effects

According to the American Cancer Society, fatigue is an extreme feeling of tiredness or lack of energy, often described as being exhausted. Fatigue is common in people with cancer.

Fatigue is prevalent in people with cancer, with 80% to 100% among people receiving treatment, and it persists for many cancer survivors for years after treatment (7).

It is important to remember that fatigue might get better after treatment ends for some but lasts many months to years after treatment for others. Your doctor may refer you to physical therapy for muscle strengthening.

Fatigue is a common symptom of anemia and nutrient deficiencies. If you suspect you have iron, vitamin B12, or vitamin D deficiency, discuss with your healthcare team to check your levels and correct them as needed.

Choosing nutrient-dense foods rich in protein, healthy fats including omega 3, complex carbohydrates rich in fiber, and vitamins and minerals rich in phytonutrients is especially important to combat fatigue (8).

Based on the current evidence, exercise and an anti-inflammatory diet effectively prevent or alleviate cancer-related fatigue during and after cancer treatment (5).

Nutrition Strategies for Fatigue

Eat at your best time of day. If fatigue worsens in the evening, eat a larger breakfast or lunch.

Eat every 3-4 hours to keep your energy level constant.

Choose whole foods like fresh fruits, vegetables, nuts, seeds, beans, lentils, eggs, and fish.

Stay hydrated by drinking at least 8 cups of fluid daily.

Keep foods in hand that are quick to prepare or do not require cooking.

Prepare extra portions of food when you feel well and freeze meals for later.

Choose nutrition supplements, smoothies, and milkshakes to replace a meal or snack when needed.

Go for a walk and exercise daily if you are able. Gentle physical activity may help boost energy later in the day.

Limit naps to 1 hour at a time. Long naps can delay meals and impact sleep at night.

Use a slow cooker for hands-off cooking.

Accept help from friends and family.

What Foods to Eat with Fatigue

Clinical studies demonstrate that a balanced diet with fiber contained in whole grains, vegetables, legumes, and fruit, as well as increasing antioxidant vitamins and phytonutrients found in these and omega-3 fatty acid-rich foods, could improve fatigue in patients with cancer and cancer survivors.

Phytonutrient Rich Foods

Red, orange, and yellow foods are rich in lycopene, ellagic acid, quercetin, hesperidin, anthocyanidins, alpha-carotene, beta-carotene, and more.

Beets, cherries, papaya, grapefruit, pomegranates, raspberries, red bell peppers, red grapes, strawberries, tomatoes, watermelon, cantaloupe, butternut squash, carrots, pineapple, apples, peaches, bananas, figs, yellow watermelon, and more

Dark green leafy vegetables are rich in lutein, isoflavones, EGCG, indoles, isothiocyanates, and more.

Kale, microgreens, collard greens, spinach, Bok choy, broccoli, arugula, Swiss chard, beet greens, watercress, endive, Romaine lettuce, turnip greens, and others

White vegetables are high in EGCG, allicin, quercetin, indoles, glucosinolates and other phytonutrients.

Garlic, onions, chives, leeks, mushrooms, cauliflower, pears, white corn, and more

Main phytonutrients in legumes include polyphenols, peptides, saponins, and carotenoids. Beans are high in triterpenoids and flavonoids.

Beans, edamame, lentils, peas, peanuts, and more

Whole grains

Amaranth, barley, buckwheat, teff, wild rice, quinoa, millet, spelt, bulgur wheat, farro, oats, rye, sorghum, and whole-grain rye (9, 10, 11).

Foods Rich in Omega-3

Salmon, tuna, sardines, mackerel, trout, halibut, anchovies, herring
Avocado, olives, walnuts, chia seeds, flax seeds, hemp seeds

Meals and Snacks Suggestions Rich in Nutrients for Fatigue

Nuts and dry fruit

Whole grain & nut granola and bars, and fruit bars

Nuts and seeds

Greek yogurt topped with berries, nuts, and honey

Easy to grab fruits like bananas, grapes, pears, apples, and berries

Peanut butter and crackers and peanut butter sandwich - add slices of bananas or berries

Overnight oats & chia topped with berries, bananas, nuts, and honey

Warm cereals like instant oatmeal and polenta

Cold cereals like All-Bran®, FiberOne™, Kashi®, and Grape-Nuts®
- Add slices of bananas and strawberries for extra nutrients.

Chia seeds, walnuts, flax seeds for extra calories and nutrients including omega 3
- Add them to oatmeal, yogurt, smoothies, and shakes

Hummus with olive oil, feta cheese, tomatoes and cucumbers with pita bread

Guacamole with tortillas, toast or soft bread topped with tomatoes and lime

Cheese and spinach quesadillas

Vegetable quiche, veggie omelets, and scrambled eggs with vegetables

Quinoa salad, wild rice salad, other whole-grain salads

Lentil soup, bean soup, and chickpea dishes to get high protein and fiber meals

Turkey, cheese, avocado, and veggie sandwiches

Chicken salad, tuna salad, and egg and potato salads

Grilled fish tacos with guacamole and side of black bean soup

Salmon, tuna, sardines, and smoked trout prepared with avocado, tomatoes, and onions

Roasted vegetables and sautéed vegetables

Cooked greens, vegetable soups, and salads with your favorite dishes

Drinks like turmeric latte or tea, fruit juices, golden milk, and cocoa

What to Drink for Fatigue

A shake can provide enough protein, calories, and other nutrients to nourish the body. On those days when you experience more fatigue, these smoothies are practical and can benefit you as they take a few minutes to prepare. There are also ready-to-drink options in a variety of brands and flavors.

Milkshakes
Smoothies
Protein shakes
Fruit juices
Oral nutritional supplements (ONS)
- Kate Farms
- Orgain Organic
- Premier Protein

What Causes Fatigue in Cancer

According to the ACS, the causes of cancer-related fatigue are often harder to determine because many factors are involved. It might be from cancer itself and a side effect of the cancer treatment.

Severe fatigue is more prevalent in chemotherapy and concurrent chemo-radiation compared to radiotherapy (1).

Based on an NIH review, several causes of fatigue include anemia, infection, fever, pain, dehydration, malnutrition, depression, and poor sleep quality.

Low levels of potassium, phosphorous, calcium, and magnesium are also associated with causes of fatigue in cancer.

Nutrition measures for managing fatigue include medical nutrition therapy which may consist of nutrient repletion with iron, folate, vitamin D, and vitamin B12, among others.

Foods and Drinks to Avoid with Fatigue

Pro-Inflammatory Foods

Foods that cause inflammation should be avoided, which may worsen fatigue. Inflammatory foods may increase your risk of asthma, type 2 diabetes mellitus, heart disease, rheumatoid arthritis, psoriasis, obesity, and cancer (2).