Fatigue is one of the most common and frustrating symptoms people experience during cancer treatment. Whether caused by the cancer itself, the treatments, or both, reduced energy levels can impact your ability to do everyday activities and enjoy the things you love.
That’s where energy conservation comes in. By learning how to manage your energy before it runs out, you can help support your body through treatment, maintain your strength, and protect your well-being over time.
Here are some simple and effective suggestions for energy conservation that you can start trying today:
- Take “Forced Breaks” Twice a Day:
- Even if you feel fine, taking breaks before fatigue sets in can help prevent energy crashes later. Try setting phone reminders to pause and rest twice a day – consider this part of your treatment plan. These breaks are essential for preserving energy and building up reserves.
- Watch Your Recovery Time
- After physical activity, check how long it takes for your energy to return. If your recovery time is longer than the time spent exercising, that’s a sign you may need to dial things back, either in intensity or time. Gentle movement is good, but it also needs to match your body’s current capacity.
- Move at a Slow and Steady Pace
- Rushing through your day can burn through your energy quickly. Try to pace yourself by moving slowly and intentionally, allowing time between tasks and activities.
- Practice Good Posture
- Sitting and standing upright helps your lungs expand and your body oxygenate more efficiently. This small habit can support better energy and reduce unnecessary strain on your body. Check in with yourself – take a deep breath, relax your shoulders and unclench your jaw.
- Plan and Prioritize
- Start each day (or week) by identifying your most important tasks, and schedule them for times when your energy is highest. Break down large tasks into smaller ones and spread out household chores and errands across the week.
- Enhance Your Sleep
- Quality sleep is critical to energy restoration. Aim for a consistent bedtime and wake-up time each day. Keep your room cool, dark, and quiet—and avoid screens before bed to improve sleep quality.
- Practice Mindfulness
- Stress and anxiety can be draining. Mindfulness techniques—like deep breathing, meditation, or gentle yoga—can help calm the nervous system and reduce the energy cost of emotional strain. Try boxed breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) or explore a mindfulness app to build a habit.
- Ask for Help
- You don’t have to do everything on your own. Whether it’s meal prep, chores, errands, or emotional support—asking for help is not a weakness. It’s a smart and compassionate part of your healing process.
Remember: Energy conservation is not about doing less—it’s about doing what matters most, in a way that supports your health and healing. These simple adjustments can make a big difference in how you feel, both day-to-day and in the long term.
If you’re looking for personalized strategies to help manage fatigue and build strength during treatment, our naturopathic doctors are here to help.
Author: Christina Tersigni, Integrated Cancer Clinic Intern
Please note that the information provided in this blog post is for informational purposes only and should not be considered as medical advice. It is essential to consult with your healthcare provider or a qualified professional before making any healthcare decisions or taking any actions based on the information presented here.