We have all made those New Year’s resolutions that ultimately set you up to fail. You know the “Lose 10kgs” and “Get Fit” or “Save a deposit”. Gyms rely on us making those resolutions so that we set up a membership use it for a few weeks and then gradually forget all about it. This year I wanted to share ten easy New Year’s resolutions you can keep and help you start the year with a win!
First up before you review the list and pick just one thing (cos I am determined that you succeed) have a look back over 2024 and see if you can find two or three things that you are really pleased that you did do or achieve. From a work perspective it could be trying or learning something new, mentoring another staff member or finally getting a well earned promotion. At home it could be as simple as finally getting that door fixed or another project that was bugging you, decluttering a room or planting your own herbs in the garden.
From a health perspective is it something you have done for yourself that you noticed made a difference ? For me it was committing to twice weekly Pilates as its made a real difference to my strength and stability. It’s also interesting to notice how after 6 months of regular activity you notice that your recovery from other activity (like cooking Christmas dinners) is so much better. It doesn’t need to be a big thing it could be as simple as drinking more water to stay hydrated or having more salads at lunch!
This list is broken down into sections to make it easier for you to pick one! Please make sure you post in the comments section which one you chose and how it works out for you.
Decluttering!
Declutter your email – unsubscribe from ten newsletters. It’s amazing how many pile up in your inbox each day and how much time you waste deciding whether to read it, delete it or perhaps you may want to look at it later. Reality is if you actually have a need for it you can always Google later. So hit Unsubscribe and enjoy a decluttered inbox.
Rather than scrolling through your phone on Facebook or Instagram open your photo’s and start pruning them, maybe aim for 10 photo’s. If you don’t have a huge number try sorting them into albums so its easier to find material. My current albums include food and tea, so I have always got some inspiration handy for my social posts.
Pick a drawer – whether its in the kitchen or the bedroom start by decluttering one drawer. Use the three pile method – empty the drawer out and then sort into three piles, usable, repairs needed and bin. Sort through and be quite aggressive with what gets binned, for example if you start with a sock drawer then throw out the unmatched socks, the ones with holes and the ones where the elastic has gone. Throw out the bin pile, set aside the items that need repair (could be buttons or hems with clothing) and then return the usable items to the drawer after wiping the drawer clean first.
Education
Try a new board game or card game, ideally something that challenges your brain a little and possibly in an area you aren’t that good at if you want a little bit of brain training as well. Popular board games in our house at the moment include Settlers of Catan and Pandemic, which are a little different as they are more collaborative games. A couple of newer card games that are have also had good reviews “Snake Oil”, great if you love a bit of drama and “Crew”, a modified version of 500.
Listen to a webinar or a podcast and learn something new. Whatever your areas of interest just ask for referrals. There are currently two free webinars on offer on my site at the moment and you can chose from 6 tips for Ageing Outrageously or Natural medicine for first aid
Health
Add a new recipe to your repertoire. There are quite a few suggestions on my blog as well as the Easy One Pan Meal Download . Just add an easy curry, salad or a few veggie sides. There are twelve vegetable side recipes in my Healthy Holiday recipes including sweet potato and peach with rosemary and maple beetroot and pear.
Do a walk by the beach or in the bush, ideally as much or as little as you are comfortable with for your current fitness. This afternoon we are heading to Davidson Park to do the lyrebird walk which is 2km each way and runs alongside Middle Harbour, best of both worlds as you are by the bush and the water.
Create some calm in your mind. Try doing a meditation there are a wide range on commercial apps such as Calm and Gaia and the free 30 day meditations on Themeaningoflife.tv are well worth trialling. You can just do ten or twenty minutes and see if the format is right for you.
Self Care
Have a mini spa day with a bath with mineral salts and combine it with a facial treatment with a mask or scrub. Quite often you have been gifted bubble bath or other products so take advantage of them or simply buy a box of Epsom Salts and add a little lavender oil to the bath.
Book a favourite treatment to enjoy in January, whether it is a remedial, lymphatic or craniosacral massage or a facial or pedicure.
If you don’t have the motivation to tackle any of these changes then consider joining my email list for regular inspiration!
There is a particular cruelty in arriving on a Cunard cruise as someone who has spent a full year learning to dance, only to discover that the Atlantic Ocean does not care.
Twelve months ago I walked into an Arthur Murray dance studio with the reasonable ambition of becoming a person who could dance. Not a competitive dancer — just someone who, when music plays and a dance floor appears, does not have to pretend they need the bathroom. After a year of weekly lessons I had arrived at something approaching competence in six dances: waltz, foxtrot, tango, cha cha, rumba, and jive.
I boarded the ship feeling, if not exactly confident, then at least prepared.
The ocean had other ideas.
What a Year of Arthur Murray Gives You (And What It Doesn’t)
A year of ballroom dancing teaches you to listen to music differently — to hear the beat as structure, to feel the phrase of a melody and understand where the floor lives beneath it. It teaches you about connection, about the extraordinary subtlety of lead and follow. It teaches you that the waltz is controlled falling, that the foxtrot is deceptively difficult, that the tango is less about passion and more about precision, and that the cha cha will humble you for months before it suddenly, inexplicably, clicks.
What it does not teach you is how to do any of this when the floor moves.
This seems like a reasonable gap in the curriculum. Dance studios are, sensibly, built on land. The floor at Arthur Murray is flat, sprung, utterly stationary, and entirely predictable. You build your muscle memory on a surface that cooperates. Then you get on a ship and discover that everything you’ve learned is stored in a body that now has to simultaneously execute a waltz box step and quietly negotiate with its own vestibular system about which way is down.
The Queens Room: Magnificent, Gently Swaying
Every Cunard ship has a Queens Room — a proper grand ballroom with high ceilings, crystal chandeliers, a gleaming dance floor, and resident musicians who create that “Bridgerton” moment.
And then you step onto the dance floor and the ship moves, and your bodt — which has spent a year learning exactly where to put its weight — makes an executive decision that is entirely its own and bears no relationship to the foxtrot you were attempting. The instructor’s advice, delivered with a patient smile, was this: don’t fight the ship. Soften your knees, lower your centre of gravity, and let the movement flow through you rather than brace against it. This, she noted, will be good for your dancing — the softness through the knees that a ship demands is exactly what ballroom technique requires anyway.
I did not immediately find this comforting. But by day three, something had shifted.
The Specific Problem of Different Dances at Sea
Not all dances are equally affected by the motion of the ship, which introduces a fascinating new variable into the question of what to attempt on any given evening.
The waltz, with its flowing rotational movement, is almost manageable in a gentle swell. The foxtrot is trickier — the travelling nature of the dance means you cover ground, and the direction you think you’re heading and the direction the ship is gently redirecting you towards are not always in agreement.
The cha cha and rumba — the Latin dances, grounded and largely stationary — transfer surprisingly well. The hip action that Arthur Murray spent months trying to get me to produce naturally becomes easier when your hips are genuinely having to respond to external movement. I am not saying the ocean improved my Latin. I am saying the ocean and Latin dance have a similar energy.
The tango is its own catastrophe. The tango is a dance of precision and control, of stillness and sudden decisive movement. It does not negotiate. It does not absorb. When the ship surges, that conviction takes you somewhere that is not on the syllabus. I am attendind the tango lession today at 12.15 we will see if the teacher can provide inspiration for the challenge,.
And then there is the jive.
Jiving in the Yacht Club at Sea: A Cautionary Tale
The Yacht Club on Level 10 is a lovely venue — relaxed, unpretentious, brilliant for an evening when the Queens Room was moving into dance party mode. It also sits higher in the ship, which means that in any kind of swell, the movement is considerably more pronounced than on the lower decks. This is useful to know before you attempt to jive there.
The jive, for those who haven’t tried it, is an exuberant, fast-footed dance built around bouncing footwork, sharp direction changes, and a considerable amount of movement through the hips and legs. It is very fun on stable ground. On Level 10 in a swell, it is something else entirely.
I attempted to jive in the Yacht Club on an evening when the Atlantic had decided to make its presence felt. What followed was less dance and more adventure — a glorious, unscripted series of near-misses, unexpected direction changes courtesy of the ship rather than the choreography, and a great deal of genuine, helpless laughter. Balance, which the jive demands you maintain while also bouncing energetically on the spot, becomes a negotiation when the spot itself is moving. We attempted a jive in these conditions because there were only a few couples in the venue and surprisingly managed most of it with a couple of spectacular sways where we grabbed each other to stay upright. We both fell into the general goodwill of everyone around us, who were experiencing similar difficulties and finding them equally hilarious.
It was, without question, one of the most fun evenings of the entire voyage. If you are going to lose your footing, lose it laughing.
Practical tip:
Save the jive for calm seas or lower decks. Or don’t, and enjoy the consequences.
A Very Practical Tip: Make Friends With Your Waiter
This applies at sea and ashore, but especially at sea. Your dining room waiter is one of the most valuable relationships you can cultivate on a cruise ship. They know the kitchen, they know what’s possible, and if you’ve taken five minutes to be genuinely warm and human with them — rather than simply a table to be serviced — they will go to considerable lengths to look after you.
For gluten-free travellers this is particularly important. Tell your waiter on the first night, clearly and warmly, what you need. Ask their advice. Thank them properly when they help. What you will find, if you’ve built the relationship, is that gluten-free options appear that aren’t on the menu, bread alternatives are brought without you having to ask, and the kitchen is quietly briefed before you sit down.
Spain: Walking a Section of the Camino from A Coruña
We docked at A Coruña — a handsome port city on the northwestern tip of Spain, all glass-balconied buildings along the seafront and a magnificent old town tucked behind. A Coruña is one of the starting points of the Camino Inglés — the English Way — the route taken by pilgrims who sailed from Britain and Ireland to the northern Spanish coast before walking inland to Santiago de Compostela. The route follows the shoreline through Galicia, providing beaches and wonderful sea views, before heading inland into rolling farmland with old chapels and leafy paths.
Walking even a section of the Camino from here is something I would recommend without hesitation. The Way of St. James has attracted more than 200,000 pilgrims each year since 2013, — and when you walk it, even briefly, you understand why. The path winds through woodlands, centuries-old stone churches, over old bridges, through villages and past a lot of cafes and pubs. No danger of starving on this route!
After a few days of my body quietly arguing with the Atlantic, there was something profoundly satisfying about putting feet on ground that stayed where it was. With the tour we were doing a 4km section and there were evocative plants along the path. Daisies which were similar to arnica for my new career, Wisteria which was a wonderful reminder of Mum as we had an amazing wisteria in one of their first homes in Melbourne, Eucalyptus trees (its a popular crop for paper) but also a keen reminder of our home though I have to be honest never seen them in such tidy rows.
France: The Luminous Surprise of La Rochelle
La Rochelle was the port I knew least about and my husband was ready to ask them to send our bags to a local pub and stay there for the last bit of our trip. It is one of those French towns that seems almost too beautiful to be accidental — a medieval harbour with two great towers flanking the Vieux Port, a network of arcaded streets that shelter you from sun or rain, and a culinary culture built on exceptional seafood and the Atlantic coast’s extraordinary produce.
La Rochelle is flat and cycle-friendly, with paths that take you out to the Île de Ré, which is supposed to be one of the most beautiful places in France, all whitewashed villages, salt marshes, and Atlantic beaches. That’s on the list for the next trip!
Eating Gluten Free: What Actually Works
On the ship
Tell Cunard at the time of booking and confirm with your dining room waiter on the first evening. The kitchen handles dietary requirements well when given proper notice. And see above — make friends with that waiter. It makes all the difference.
In A Coruña and Gijon.
Spainish cuisine is naturally very accommodating. The region’s cooking is built on simply grilled seafood — pulpo a feira (octopus with olive oil and paprika, served on wooden boards) is the unmissable regional speciality and is completely gluten free. Grilled fish, rice dishes, and vegetables are almost universally safe; just ask about sauces. The key phrase is “Soy celíaco/a — sin gluten, por favor” and most restaurants in tourist areas will understand it.
In La Rochelle: the gluten-free traveller’s unexpected paradise
I speak a little french but had forgotten about this gem! The traditional savoury crêpe of the Atlantic coast — the galette de sarrasin — is made entirely from buckwheat flour. Despite the name, buckwheat contains no wheat whatsoever. It is a seed, completely and inherently gluten free. A galette complète filled with ham, melted cheese, mushroom, onion and a fried egg, eaten on a terrace ten metres from the medieval harbour, is one of the best lunches available anywhere in France.
Crêperie des Dames on the edge of the old port was a strong choice — staff are knowledgeable about allergens and when I asked for sans gluten and laiterie they checked with the kitchen and confirmed that my daughter could tolerate mushrooms cooked in butter,
Practical tips for both ports:
In France, look for sans gluten on menus and remember that sarrasin or blé noir always means buckwheat — always safe
In Spain, grilled meats, fresh fish, rice, and corn-based dishes are almost always safe — ask about sauces and breadcrumbs
What the Ship Teaches You That Arthur Murray Can’t
By the final evening at sea, the ocean and I had reached, if not an understanding, then at least a working relationship. I had learned to let my knees absorb what the ship was doing. I had found, in the gentle rolling of the deck, the hip movement that Arthur Murray had been trying to produce in me for months. I had danced a foxtrot that I would not be embarrassed to describe as a foxtrot.
The ship is, it turns out, a remarkable teacher. It takes everything you’ve half-learned on stable ground and refuses to let you be passive about it. You cannot coast on a moving dance floor. You have to be present, continuously, in every muscle and every step — which is exactly what a year of ballroom dancing is supposed to teach you, and what the studio floor, in its cooperative stillness, sometimes lets you avoid.
The tango remains on notice. The jive in the Yacht Club on Level 10 in a swell remains the most chaotic and hilarious ten minutes of dancing I have ever experienced. I would do it again in a heartbeat.
Before we rush headlong into setting goals for 2026, I think it’s worth pressing pause and acknowledging what worked in 2025. Reflecting on what worked well lets you start from a positive position acknowledging what you have already achieved – and it’s a far better foundation for meaningful change than guilt, pressure or unrealistic expectations.
A Few Things I’m Grateful for From 2025
As I reflect on the past year, a few highlights stand out:
Having the time and space to focus on my directorship with COSBOA, and to support important initiatives such as Future Female Entrepreneurs and Cyber Wardens – programs that genuinely make a difference for small business owners. Plus this year I actually handed the cheque to the winner for the program at the final and could see the benefits for the five finalists.
A truly lovely family holiday on Lord Howe Island – slowing down, reconnecting, and being reminded how relaxing it is to simply focus on being in nature, better still its an amazing spot.
Taking up ballroom dancing again, and not just dabbling – actually relearning key dances and rediscovering how joyful (and humbling!) it is to be a beginner again.
Upskilling with training through Fitgenes and Microba. Evidence based testing solutions for my clients that will help direct treatment. Personally the information from the Fitgenes testing has already helped me personally with good data on what will support me in terms of supplements and exercise.
These moments weren’t about ticking boxes. They were about connection, contribution, learning and enjoyment – and that’s exactly why they matter.
The Problem With Generic Goals
Every January we’re told to set goals like:
“Lose weight”
“Get fitter”
“Work less”
“Be healthier”
They sound sensible, but they’re also vague, joyless and often rooted in the idea that something about us needs fixing.
Generic goals tend to fail because:
They don’t inspire emotion
They feel like more work!
They focus on outcomes, not experiences
And when life inevitably gets busy, they’re the first thing to be dropped.
What If We Focused on Fun Resolutions Instead?
Fun goals don’t mean frivolous or unimportant. They mean goals that:
Spark curiosity
Feel aligned with who you are now
Add energy rather than drain it
Fun goals are often process-based rather than outcome-based. They pull you forward instead of pushing you from behind.
For example:
Instead of “exercise more” → Find an activity you genuinely enjoy
Instead of “eat better” → Learn to cook three new Mediterranean-style meals you love
Instead of “stress less” → Create a weekly ritual that helps you unwind or ditch activities that don’t serve you anymore.
When something feels enjoyable, consistency becomes natural. Check out my Better Brain Health recipes free download for some inspiration for recipes that are quick and easy and you will love preparing and eating.
Why This Matters for Healthy Ageing
As we get older, sustainable health isn’t built on extremes – it’s built on habits we’re happy to keep.
Fun, meaningful goals:
Support long-term motivation
Reduce stress and all-or-nothing thinking
Encourage learning, social connection and joy (all key longevity factors)
Ballroom dancing is a perfect example. It supports balance, coordination, brain health, cardiovascular fitness and social connection – but it feels like fun, not exercise. Well most days its fun sometimes when you get stuck and can’t seem to remember what you learned the previous week its a little frustrating.
If you’re not sure where to start, try this:
Ask yourself:
What gave me energy in 2025?
What did I wish I had more time for?
What would make me laugh if I did it regularly?
Keep them light. Keep them flexible. And most importantly, keep them yours.
Let 2026 Feel Good
You don’t need a complete reinvention this year. You don’t need to hustle harder or aim for perfection.
What if 2026 was about:
Feeling better, not doing more
Choosing enjoyment over obligation
Building habits that support a long, vibrant, outrageously good life
That sounds like a resolution worth keeping.
If 2026 is the year you want to really change your health then please see if my Ageing Outrageously program is right fit for you.
Like so many people, I have felt deeply shaken by the events at Bondi. Even if you were nowhere near the scene, shocking events like this can cut through our sense of safety and leave us feeling unsettled, emotional, or simply not safe.
Personally I wanted to do something to help but it was difficult to know what to do. Was there a useful charity for donations ? Should I be advocating on the issue but what could I do when so many have tried to find solutions for the religious terrorism that was displayed this week.
It’s important to acknowledge that what many of us are feeling right now is a very normal response to an abnormal and distressing event. Shock, grief, fear, sadness, anxiety, tearfulness, anger or even numbness can all show up in the days and weeks following something like this.
There is no “right” way to respond. What matters is finding supportive ways to help your nervous system settle and to allow emotions to move through rather than becoming stuck.
Gentle Strategies to Support Yourself
Limit exposure to distressing media While staying informed is understandable, repeated exposure to graphic or emotional coverage can keep your nervous system in a heightened state of alert. Consider checking the news once or twice a day rather than scrolling continuously.
Ground your body Simple grounding practices such as walking barefoot on grass or sand, slow deep breathing, stretching, or holding something warm like a cup of tea can help bring your body out of fight-or-flight mode.
Reduce stimulants At times of stress, caffeine can amplify anxiety and jitteriness. Swapping coffee for something more calming such as chamomile or peppermint tea can be surprisingly helpful in settling frayed nerves.
Connect with others Talking about how you’re feeling with a trusted friend can be incredibly healing. This week I’ve had several conversations with people about how they felt after what happened, and many were surprised by how moved they were by the compassion and solidarity shown across social media and the wider community.
If talking feels difficult, writing can be a powerful alternative. Putting your thoughts and feelings on paper often helps release emotions that feel stuck or overwhelming.
Homeopathic Support for Shock and Emotional Distress
Homeopathic remedies can be a gentle option for supporting emotional wellbeing during times of shock and grief. As always, individual responses vary, and remedies are chosen based on how you are experiencing things.
Aconite One of the first remedies to consider after a shock. A helpful way to think about Aconite is the “shock of the shock” — like replaying the impact of a car accident over and over in your mind.
Aconite may be helpful when symptoms are sudden and intense following a traumatic event such as an accident or disaster. You may feel:
Agitated or restless
Fearful or panicky
A pounding heart
Dry skin and mouth, with thirst
Aconite can also support ongoing anxiety linked to a recent or past traumatic experience, especially when the fear feels immediate and overwhelming.
Arsenicum album This remedy is often helpful when anxiety centres around safety, security and what might happen in the future. There may be excessive worrying about health, finances, or loved ones.
People who resonate with Arsenicum often:
Feel better with company but may become controlling
Are very neat, tidy or perfectionistic
Feel chilly and prefer warmth
Ignatia Ignatia can be supportive when grief feels raw and emotional expression is strong. It is commonly considered when:
You feel very teary or can’t stop crying
You lose your appetite when upset
There’s a sensation of a lump in the throat
Bach Rescue Remedy A beautifully gentle option for acute stress and emotional overwhelm. One of the advantages of Rescue Remedy is that it can be taken frequently. While the standard dose is four drops, four times a day, during periods of significant stress it can be used more often if needed.
Be Kind to Yourself
Events like this can shake our sense of safety and remind us of how vulnerable we all are. If you’re feeling “off”, emotional, or unsettled, it doesn’t mean you’re not coping — it means you’re human.
Give yourself permission to slow down, reach out, and seek support if you need it. If feelings of anxiety, distress or grief persist or begin to interfere with daily life, professional support can be incredibly valuable.
We heal not by pushing emotions away, but by allowing them to be seen, felt, and gently supported.
If you need personalised support or just want to catchup for a cup of tea, please don’t hesitate to reach out.
One of the most common questions I hear in clinic is, “What can I do to help my digestion during treatment?” It’s no surprise — cancer treatment can be incredibly tough on the gut. You might notice changes in appetite, reflux, constipation, diarrhoea, bloating, or just a general sense that your digestion isn’t working the way it usually does.
The good news is that there are gentle, practical things you can do to feel more comfortable and support your recovery. You don’t need a perfect diet or a long list of supplements — just small steps that nourish your gut and help it do its job.
Let’s walk through a few that make a real difference.
1. Start With a Gut-Friendly Way of Eating
During treatment, your gut responds best to foods that are nourishing but easy to digest. One of the most supportive eating patterns is the Mediterranean diet — and it’s less complicated than it sounds.
Think of it as building your meals around:
Plenty of colourful vegetables and fruit
Whole grains like oats, barley or brown rice
Legumes such as lentils, chickpeas and beans
Extra virgin olive oil (your daily healthy-fat hero)
Nuts, seeds and herbs for added flavour and fibre
Fish and seafood a few times a week
Smaller amounts of poultry, dairy and eggs
Very little red meat, processed food or excess sugar
This way of eating feeds your good gut bacteria, supports regular bowel habits, and helps manage inflammation — all incredibly important during treatment.
If your appetite is low or your gut feels sensitive, try softer textures: blended soups, slow-cooked vegetables or warm porridge. Even one or two Mediterranean-style choices a day add up.
2. Feed Your Healthy Gut Bacteria
Your microbiome — the community of bacteria living in your digestive tract — is heavily influenced by treatment. Giving it a little love can help with regularity, energy and even immune support.
Easy food-based prebiotics
Prebiotics are fibres that “feed” your good gut bugs. Some of the most helpful include:
Inulin – found in onions, leeks, garlic, artichokes
PHGG (Partially Hydrolysed Guar Gum) – one of the gentlest fibres for bloating or constipation
GOS – great for boosting bifidobacteria and calming inflammation
Cooked and cooled potatoes or rice (a great source of resistant starch)
Yoghurt or kefir (if tolerated)
Bananas, berries, citrus
Almonds, pistachios and ground flaxseed
Even adding one prebiotic food per day can gradually improve gut comfort.
3. Gentle Homeopathics for Common Symptoms
Many clients find homeopathics helpful alongside their treatment plan — especially when symptoms fluctuate.
Here are a few commonly used options:
Nux vomica – feeling like you have over-indulged (headache and mild nausea), constipated or never feeling like you are completely empty.
Arsenicum album – nausea or vomiting with diarrhoea.
Ipecac – persistent nausea that doesn’t improve after vomiting
Colocynthis – bowel pain better for bending over or putting pressure on the affected area.
Bryonia – constipation with dryness or pain on movement
As always, check in if you’re unsure what’s right for you. You will often need to dose more frequently than you would expect during treatment.
4. Gentle Lifestyle Habits That Support Digestion
None of these require big changes — just small actions done consistently:
Eat smaller meals more often
Sip water throughout the day
Keep meals at similar times to support natural rhythms
Try a short walk or gentle stretching after meals
Avoid highly processed foods and artificial sweeteners when possible
These little habits can make a noticeable difference in comfort and regularity.
5. Supporting Your Gut During Recovery
Once active treatment finishes, your gut may need time to settle. This is where rebuilding becomes important. Continue with:
Mediterranean-style foods
Prebiotics (food first, then supplements if needed)
Good hydration
Gentle movement
A slow reintroduction of foods if your digestion is still sensitive
Your gut has an incredible ability to repair — and these steps help guide it back to balance.
A Final Thought
Caring for your gut during cancer treatment isn’t about getting everything right — it’s about choosing small, supportive habits that help you feel a little better each day. With nourishing foods, gentle prebiotics, targeted homeopathics and a Mediterranean-style approach, you can give your digestive system the support it needs to cope with treatment and recover well.
In clinic I usually recommend a comprehensive digestive stool analysis as a good way to get information on how well your gut is functioning and to direct treatment to improve your health. Currently I refer people to Microba for that testing. The testing is simple and can be delivered directly to you at home.
If you need more support book in for an online or in person consultation at Elemental Health .Christine in in clinic on Tuesdays and Wednesdays.
One of the most common and frustrating side effects of cancer treatment is fatigue — the kind that doesn’t always go away with a good night’s sleep. It can linger for weeks or months after treatment, leaving you feeling flat, foggy and frustrated.
Cancer-related fatigue is different from ordinary tiredness. It’s a whole-body exhaustion that affects your physical energy, mental focus, and motivation. The good news is that with the right mix of nutrition, gentle movement, supplements and restorative rest, you can gradually rebuild your strength and vitality.
Understanding Cancer-Related Fatigue
Cancer fatigue has many contributing factors, whether its the stress of the diagnosis and difficulty sleeping, medications that impact you with different side effects, inflammation as you recover from surgery or chemotherapy, low red blood cell counts or even changes in hormones. Treatments such as chemotherapy and radiation will deplete the body’s reserves, affecting energy metabolism and muscle recovery.
This means that recovery requires a whole-body approach: nourishing your body, rebuilding muscle, and supporting your nervous system to rest and repair.
1. Nourish with Adequate Protein
During and after treatment, protein needs are often higher than usual. Protein supports muscle repair, maintains blood sugar balance and helps regulate energy levels throughout the day. Without enough protein, your body struggles to rebuild tissue and produce essential enzymes and hormones that support recovery.
Usually people need around 1g per kilo of weight of protein daily however after surgery or treatment that will increase to 1.5- 2.0 g depending on your overall health.
How to include more protein:
Start the day with eggs, Greek yogurt or a protein smoothie.
Include lean meats, fish, tofu, legumes or lentils with lunch and dinner.
Add nuts, seeds, or hummus for healthy snacks.
For those with reduced appetite, protein powders or soups can be an easy way to boost intake.
Aim to include a source of protein at every meal — even a few mouthfuls can make a difference in stabilising blood sugar and maintaining energy.
2. Balance Blood Sugar for Consistent Energy
Many people recovering from treatment notice energy crashes after meals or when skipping food. This is often due to unstable blood sugar, which can worsen fatigue and brain fog.
To keep your energy steady:
Eat regularly, ideally every 4-5 hours.
Combine protein, complex carbohydrates and healthy fats in each meal (for example, chicken and quinoa salad with mint and shredded snow peas and cranberries with an olive oil dressing).
Avoid relying on sugary snacks or caffeine, which cause temporary energy spikes followed by a crash.
Stay hydrated — even mild dehydration can sap energy and concentration.
3. Move Gently to Rebuild Strength
It might sound counterintuitive, but one of the best ways to reduce fatigue is to move more — gently.
Gentle exercise improves circulation, oxygenation and mood, and helps reduce inflammation. It also stimulates muscle repair and improves sleep quality, all of which support recovery. Again its essential if you haven’t exercise in a while to go low and go slow.
Start slowly and build up gradually:
Begin with short walks, stretching or gentle yoga.
Aim for 10–15 minutes daily and increase as tolerated.
On low-energy days, focus on movement over intensity — even a few minutes counts.
Listen to your body and prioritise rest when you need it.
Regular movement helps reset your energy rhythms and supports your body’s natural repair processes.
4. Support Recovery with Targeted Supplements
While food provides the foundation, certain supplements can help support energy metabolism, muscle recovery and cellular repair. These should always be tailored to your individual needs, but some that may help include:
Magnesium: Supports muscle relaxation, energy production and sleep quality.
B Vitamins: Essential for energy metabolism and nerve repair, often depleted during treatment.
CoQ10: Supports mitochondrial energy production, particularly after chemotherapy.
Adaptogenic herbs such as Withania or rhodiola may help regulate stress response and resilience. Personally I do like the 5 mushroom Chinese combinations for energy and immune support however these are best suited to being supported by a practitioner to check on interactions with medications.
Always ensure your healthcare team is aware of any new supplement, especially during or soon after treatment.
5. Prioritise Rest and Recovery
Rest is not a luxury — it’s essential to healing. Cancer treatment places enormous stress on the body, and deep, restorative rest helps rebuild the immune system, hormones and nervous system balance.
Try to:
Create a regular sleep routine, aiming for 7–9 hours nightly.
Build restorative breaks into your day — even 20 minutes of lying down, meditation or quiet time can recharge you. Download the free meditations on The Meaning Of Life.TV for 30 days of options.
Avoid pushing through exhaustion; your body needs signals of safety and rest to heal.
Try mindfulness or gentle breathing to calm an overactive stress response and promote deeper sleep.
Recovery is not linear — some days will be better than others. The key is consistency over perfection.
6. Rebuilding Your Energy: A Holistic Perspective
Cancer fatigue is multifactorial — which means recovery needs to be multi-layered too. The most effective approach combines nutrient-rich food, balanced movement, stress management, and rest. Over time, these habits help restore your body’s energy systems, reduce inflammation and support emotional wellbeing.
Many years ago I remember asking a very experienced practitioner which change made the most difference? The response was that each intervention added about 16% so decide on how many of those changes you are prepared to implement.
Even small steps — like preparing a protein-rich breakfast or taking a slow walk in nature — signal to your body that you’re rebuilding. If you are not up to a walk by the beach to recharge then just start with a cuppa at a cafe somewhere peaceful.
🌿 Finding Your Energy Again
In my clinical practice, I often work with clients to create personalised recovery plans after cancer treatment — focusing on restoring energy, rebuilding strength and supporting overall vitality. Fatigue doesn’t have to define your recovery journey. With the right nutrition and self-care strategies, you can gradually reclaim your energy and quality of life.
If you’d like help creating a nutrition and recovery plan tailored to your needs, visit christinepopenutritionist.com to book a consultation. If you would like a meal plan that gets you started on recovery download my Better Brain Health recipes to get started today.
For a lot of people when they are diagnosed with cancer they feel guilty about the choices they have made and worry that they may have contributed to the diagnosis. One of the more common dietary choices raised is protein and a recent study published looked at the evidence from a review of ten studies.
We hear a lot about the link between red meat and cancer. But is it really the meat itself, the protein, or something else? A large review of the research has just taken a closer look, and the results are interesting.
Just a heads up too on the type of research that is done in nutrition, most often its based on people completing questionnaires about how often they ate certain food over the period in question. These studies are generally considered a lower level of evidence but are helpful to see if there is a risk with certain dietary choices.
The other aspect of these studies that is important to understand is that the participants were generally consuming a moderate amount of protein – in the range of 70-129 g a day. These studies are not relevant to higher protein diets, which may create a problem by replacing other nutrients. Plus 70g of protein is equivilant to the amount in 2 eggs (6g each), a small can of tuna (20g)and a small chicken breast fillet. Most animal sources of meat are about 25% protein by weight.
Is protein itself the problem?
The review looked at protein intake (from all sources) and cancer risk. Overall, eating more protein was not linked to a higher risk of cancer. That includes common cancers like breast, colorectal, ovarian, prostate and pancreatic cancer.
So, protein itself doesn’t appear to be the issue. The real story seems to lie in where the protein comes from.
Red and processed meat – why the concern?
When studies zoomed in on different foods, the picture changed:
Red and processed meat (like bacon, sausages, ham and steak) have consistently been linked with a higher risk of colorectal cancer. This isn’t because of the protein, but other compounds in the meat. For example:
High-heat cooking (like barbecuing or frying) creates harmful chemicals.
Processed meats often contain nitrates and nitrosamines, which are considered cancer-causing.
White meat (like chicken or turkey) doesn’t show the same risks – in fact, some studies suggest it may be protective.
Dairy, soy and plant proteins
Dairy: While some studies have linked dairy (especially milk) to a slightly higher risk of prostate cancer, dairy foods also seem to lower the risk of colorectal cancer – it was thought in the studies because of the calcium content but it may also be because of the benefit of fermented food in the diet.
Soy and legumes: These plant-based protein foods may reduce the risk of breast cancer, but this benefit is linked to their phytoestrogens rather than the protein itself.
What about IGF-1?
One theory is that high protein intake raises levels of a hormone called IGF-1, which helps cells grow. The theory is that too much IGF-1 may encourage cancer development. While animal and dairy proteins can raise IGF-1 slightly, the changes are small (estimated at about 1% increase in risk for those eating the highest level of protein versus the lowest) and probably not enough to make a big difference for most people.
The bottom line
Protein is important for good health – it’s an essential nutrient. But the type of protein-rich foods you eat matters:
✅ Enjoy protein from a variety of sources – beans, lentils, soy, nuts, fish, chicken, eggs. ✅ If you eat dairy, it may help protect against bowel cancer. Fermented types are better for your digestion. ❌ Limit red and processed meats – save bacon and sausages for the occasional treat, not a daily habit. 🍽 Focus on a balanced diet full of plants, wholegrains and healthy proteins.
It’s not about cutting out protein – it’s about choosing the right sources most of the time.
For more guidance on putting together a plan to reduce your risks of recurrence Christine Pope is at Elemental Health at St Ives and is available for both in person and telehealth appointments. For bookings click here.
(1) Kühn T, Kalotai N, Amini AM, Haardt J, Lehmann A, Schmidt A, Buyken AE, Egert S, Ellinger S, Kroke A, Lorkowski S, Louis S, Schulze MB, Schwingshackl L, Siener R, Stangl GI, Watzl B, Zittermann A, Nimptsch K; German Nutrition Society. Protein intake and cancer: an umbrella review of systematic reviews for the evidence-based guideline of the German Nutrition Society. Eur J Nutr. 2024 Aug;63(5):1471-1486. doi: 10.1007/s00394-024-03380-4. Epub 2024 Apr 21. PMID: 38643440; PMCID: PMC11329548.
