Download Nourish Spotlight:
FATIGUE – Tips to save energy (PDF)
✓ MAKE FOOD PREPARATION EASIER. Make sure you have access to food that requires little to no preparation and don’t be afraid to use your microwave. See the other cards on fatigue to find out ways
to make food preparation easier.
✓ GET ENOUGH SLEEP. Aim for 7 to 8 hours of sleep, and go to bed at a regular time. Limit naps to 20 minutes. Avoid caffeine later in the day. Limit stimulation like screens or exercising right before bed.
✓ SCHEDULE REST. If you get tired, take a 15-to-30-minute break.
✓ SET PRIORITIES AND BE PATIENT WITH YOURSELF. You may not be as productive as you normally are and that’s ok. Do important activities first or when you have the most energy, and delay the ones that can wait.
✓ ASK FOR HELP AND LEARN TO SAY “NO”. There is no shame in asking others for help with tasks that drain your energy the most.
✓ TRY ALTERNATIVE THERAPIES. Let your healthcare team know before trying an alternative therapy and always make sure it is provided by a licensed practitioner. BOX 1
Power Snack Balls
A nutritious high fibre snack
Ingredients
• ½ cup peanut butter
• 1 cup grated apple or apple sauce
• 1 cup pitted dates
• 2 tablespoons honey
• ½ teaspoon ground cinnamon
• ½ teaspoon ground ginger
• 1 cup large flake oats
• 1 cup ground shelled pumpkin seeds
Preparation
1. Soak the dates in water for 5 minutes and chop them when softened.
2. In a bowl, combine all ingredients. Mix until well combined and sticky enough to hold the shape of a ball.
3. Take 2 tablespoons at a time and roll into 20 balls. Roll each ball in pumpkin seeds and place them on a cookie sheet lined with parchment paper.
4. Refrigerate for 1 hour before serving.
Store in a closed container in the fridge for up to 2 weeks or freeze for up to 3 months
Links to patient resources
What should I eat?
How to use your energy wisely
Free programs and services
AUTHORS
Megan Morrison RD, Princess Margaret
Cancer Centre, Toronto, Ontario
Stéphanie Pasaman RD, University of Montreal Health Centre (CHUM),
Montreal, Quebec
Erin Roman RD, InspireHealth Supportive
Cancer Care, Vancouver, British Columbia
DISCLAIMER
The information in this publication is not intended as medical advice nor should it replace advice, expertise and information given by a member of your healthcare team.
Nourish Spotlight is a publication of the Nourish: Canada’s Nutrition Companion for Oncology Patients and Caregivers series: a free resource developed by registered dietitians, available in print and online www.nourishonline.ca
Made possible through an educational grant provided by
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