
It's completely natural to feel daunted by the thought of starting cancer treatment. The good news is that there are lots of positive steps you can take to help prepare yourself. This approach, known as prehabilitation or 'prehab,' is all about getting ready for treatment - whether that's surgery, radiotherapy, chemotherapy, or immunotherapy. One of my lovely clients described it perfectly: she said it's like “getting match fit” for your treatment.
What is Cancer Prehabilitation?
Prehabilitation focuses on improving your nutrition, physical fitness, and emotional wellbeing before treatment begins. At diagnosis, your treatment team may explore any areas where extra support could be helpful. Research suggests that getting support early and being as healthy as possible before you start treatment can make a real difference - you are more likely to:
leave hospital sooner after cancer surgery
cope better with the side effects of cancer treatment
have fewer side effects
have more treatment options
have better long term health
Ref: Cancer Research UK
Many cancer treatment centres now offer prehab resources, either in-person or online. Ask your team about what’s available locally.
A Note on Physical Activity
Staying active plays a big role in prehab, cancer treatment, and recovery. I can’t recommend these resources from my physiotherapy colleagues and the South East London Cancer Alliance highly enough: Physical Activity Resources.
A key message is to avoid sitting for long periods, when possible, as it can contribute to muscle loss and fatigue.

Cancer Prehabilitation Nutrition Tips to Get You 'Match Fit'
Let’s talk about how to optimise your nutrition. But first, an important note:
If you’re finding it hard to eat or drink, struggling to maintain your weight, have a reduced appetite, swallowing difficulties, or any other dietary concerns, please let your healthcare team know. They can refer you to a dietitian for tailored advice - or you can ask for a referral yourself if you’re feeling worried.
Here are my expert tips to help you prepare nutritionally for cancer treatment:
1. Don’t Cut Everything Out
When looking for cancer diet advice, it’s easy to feel overwhelmed by the deluge of confusing and conflicting information online. You want to do everything you can to support yourself, and avoiding certain foods altogether might seem like the safest option. I’ve worked with many clients who’ve felt the same way, and I completely understand.
While there may be specific things to limit, like alcohol, cutting out too much without clear guidance can leave your diet nutritionally inadequate. This can affect your muscle mass, immune system, overall resilience, and your ability to cope well during treatment.
Worrying about what to avoid can also add unnecessary stress, which is exhausting and ultimately counterproductive. Instead of focusing on what to take out, try to focus on what you can ADD to meet and optimise your nutritional needs. This shift can help reduce stress while making sure your body has the support it needs.
If you’re unsure about anything, speak to your healthcare team - they can refer you to a dietitian or nutritionist for tailored advice. And if you’d like additional private support, I’m here to help.
2. Stay Hydrated
All fluids count (except alcohol), not just water. Proper hydration is essential in preparing for cancer treatment and for your body to function at its best. Establishing good hydration habits now will support you throughout treatment. A simple way to monitor hydration is by checking the colour of your urine - aim for pale yellow. If it’s darker, you might need to drink more.
To make hydration more enjoyable:
Flavour water with citrus, berries, or mint
Try herbal teas (hot or cold)
Moderate amounts of tea or coffee are usually fine
Even foods with high water content, like soups and broths, yoghurt, jelly, fruits (e.g. watermelon), and vegetables (e.g. cucumber), can contribute to your fluid intake too.

3. Prioritise Protein
Protein is essential for maintaining muscle, supporting healing, and bolstering your immune system. This becomes even more important as you prepare for, undergo, and recover from cancer treatment. Try to include a source of protein in every meal. Good options include fish, chicken, eggs, yoghurt, beans, lentils, chickpeas, tofu, nuts, and seeds.
4. Choose Whole Grains
If you can, opt for nutrient-rich whole grains over refined options to provide sustained energy and essential nutrients. Try these alternatives:
Brown rice or quinoa instead of white rice
Whole wheat bread or pasta instead of white versions
Oats, barley, rye, millet, or bulgur wheat
Many of these grains, like brown rice and quinoa, are now available in convenient ready-to-eat sachets, making it easier to include them in your meals.
5. Eat the Rainbow
Aim to include a variety of colourful fruits and vegetables in your diet. They’re packed with vitamins, minerals, and antioxidants (which help protect healthy cells) and support your immune system. Whenever possible, enjoy them whole, or try adding them to soups, stews, smoothies, and shakes. A mix of raw and cooked options is ideal.
If you’re experiencing weight loss or need to manage your fibre intake, it’s important to seek individual advice from your healthcare team, a registered dietitian, or a nutritionist. They can provide personalised recommendations tailored to your specific needs and situation.

6. Include Beneficial Fats
Incorporate foods like oily fish, avocados, nuts, seeds, nut or seed butters, and extra virgin olive oil into your meals.
7. Plan Ahead
Preparing meals in advance can make a big difference, especially on long hospital days or when your energy is low. Batch cooking and freezing meals can be a real lifesaver. For more inspiration, take a look at my blogs:
These resources can help you stay well-nourished with less daily effort.
Reduce Your Alcohol Intake
If you drink regularly, changing this habit can feel challenging, especially during stressful times. But even small reductions can make a significant difference to your health. Here are some strategies to help:
Set clear intentions and plan ahead, whether at home or socially
Aim for alcohol-free days each week
Try low-alcohol or alcohol-free alternatives
For more tips on navigating alcohol choices, take a look at my blog: Navigating Alcohol Choices After Cancer.
Nurture Joy
Spend time with people who uplift and support you and try to limit interactions that feel draining when you can. Remember, you are still you - lean into the hobbies, interests, and activities that bring you joy, even if they look a little different right now. Prioritising what 'lights you up' is an important way to support your resilience and overall wellbeing.

Embrace a Supportive Routine
Routine can be a powerful ally during treatment. Establish a regular sleep and wake schedule to help your body find its rhythm. Make hydration a habit and find a nutrition pattern that works for you.
Pace yourself - avoid overfilling your days and leave space for rest and recovery. A gentle, consistent routine can bring a sense of normalcy and control, helping you feel more resilient and prepared for the challenges ahead. Start small, be kind to yourself, and gradually build habits that nourish both your body and mind.
Food is More Than Just Fuel
Being well-nourished before starting treatment can help you feel stronger and more resilient to face any bumps in the road. But food is about so much more than just nutrients - it’s a source of comfort, connection, and joy. Enjoying your meals can lift your spirits and contribute to your overall wellbeing. Whether it’s savouring a favourite dish, sharing a meal with loved ones, or exploring new flavours, let food be a positive and enriching experience.
A balanced approach to eating supports not only your physical health but also your emotional wellbeing and quality of life during this time.
Need More Support?
These tips offer helpful examples of nutrition strategies, and everyone's situation and needs are different. As a specialist cancer dietitian, I offer personalised consultations to explore and co-produce the approaches that will be best for you. Together, we can:
Ensure your nutritional needs are optimally met.
Address your specific nutrition concerns and challenges.
Create practical solutions that fit your lifestyle and preferences.
Help you navigate confusing or conflicting nutrition information.
Build your confidence in making food choices.
Plan ahead for managing potential side effects.
Develop strategies to help you feel stronger and more resilient.
If you’d like to explore individual support, please don’t hesitate to get in touch:
Email: info@thecancerdietitian.com
Telephone: 020 8064 2865
Appointments: book here
The content provided in this blog is for informational purposes only and should not be considered personalised nutrition, dietetic, or medical advice. Please consult your healthcare team for personalised advice and guidance regarding your specific medical condition or dietary needs.
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