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If you’ve recently been diagnosed with chronic lymphocytic leukemia (CLL) or small lymphocytic lymphoma (SLL), you may feel scared, angry or powerless. These cancers often don’t need to be treated right away. While active monitoring is the safest approach for CLL and SLL care, it can leave you wondering, “Isn’t there something I can do?”
This is where lifestyle changes come in.
“If you’ve been told you have blood cancer that doesn’t need to be treated right away, small but effective changes to your daily habits can help you start to regain a sense of control of your health,” says Amber B. Koehler, P.A.-C., M.S., an assistant professor of medicine at Mayo Clinic in Rochester, Minnesota, who specializes in treating people with these cancers.
Although there limited data on how lifestyle interventions might impact the progression of CLL and SLL, these small shifts in how you eat, move and relax can improve your overall health and any cancer-related symptoms you may be experiencing. They may also lower your risk of developing additional health conditions, which could influence future treatment options, Koehler says.
Get moving.
Moderate exercise may provide some relief from cancer-related fatigue. In addition, exercise may help your immune system destroy cancerous cells, according to the results of a small study. In the study, 20 people with CLL rode stationary bikes at a moderate intensity for 30 minutes. Researchers took blood samples from the study participants before and after the exercise session. After comparing the pre- and postexercise blood samples, researchers determined that the 30-minute exercise session led to a 300% increase in blood levels of natural killer cells — a type of immune cell capable of destroying cancer cells. In addition, when researchers mixed blood with a medicine used to treat CLL, the medicine worked 129% more effectively in the postexercise blood samples than the preexercise samples.
According to the results of another small study, these increases in natural killer cells seem to persist in people who exercise regularly.
However, if you’re experiencing cancer-related fatigue, the idea of exercise can feel like a nonstarter. In that case, do whatever you can. Try gentle activities such as yoga, stretching or walking, suggests Koehler. In addition, consider working with a physical therapist who can help you develop a graded exercise program that slowly builds up your stamina and strength, she says.
Opt out of the Western diet.
In addition to raising your risk of diabetes and heart disease, Western dietary patterns have been linked with an increased risk of developing CLL. Researchers in Spain gathered dietary information from 369 people with CLL, along with 1,605 people who didn’t have CLL. They looked at three nutritional patterns:
- The Western dietary pattern, which is rich in high-fat dairy, processed meat, refined grains, sweets, high-calorie beverages and convenience foods.
- A “prudent” Western dietary pattern characterized by high intakes of low-fat dairy, vegetables, fruits, whole grains and juices.
- A Mediterranean dietary pattern defined by high intakes of fish, vegetables, legumes, boiled potatoes, fruits, olives and vegetable oils.
Of the three dietary patterns studied, only the Western diet was associated with increased incidence of CLL. “While the study design does not allow us to draw concrete conclusions about the impact of diet on the development of CLL, the results are an important observation nonetheless,” says Koehler. “Given the many published benefits of a Mediterranean diet compared with the standard American diet, it is reasonable to make these changes both from the standpoint of a CLL diagnosis and for overall health.”
Other research also has linked the consumption of the Mediterranean and other plant-based diets with reduced cancer-related fatigue.
To put these findings into practice, focus on increasing your consumption of fruits, vegetables and other plant foods, such as whole grains and beans. Limit foods high in calories, fats and added sugars. In addition, cut back on red meat, processed meat, refined grains, and saturated and trans fats.
Drink alcohol only in moderation, if at all.
Although the consumption of alcohol hasn’t been directly associated with CLL or SLL, it has been linked with a higher risk of several other types of cancer, including cancer of the breast, colon, lung, kidney and liver. The risk goes up the more you drink.
Stay hydrated.
Every cell, tissue and organ in your body needs water to function. Adequate hydration helps your body remove wastes through urination, regulate your temperature, lubricate and cushion your joints, and supply oxygen to cells. When you don’t consume enough liquid, you can become dehydrated. Even mild dehydration can drain your energy and make you tired.
For some people, roughly eight glasses a day is enough. However, other people need more. For example, if you’re taking a cancer medicine that leads to vomiting or diarrhea, you may need more than the typical eight glasses. If you dislike water, consider herbal teas or diluted fruit juices.
Sip green tea.
According to Mayo Clinic research, the chemical epigallocatechin gallate (EGCG), present in green tea, may help delay the progression of CLL. Study participants took 2,000 mg of green tea extract twice daily for six months. That’s about 10 times more EGCG than you’d find in the typical cup of green tea. It is possible that smaller doses may offer some benefit, but more research is needed, says Koehler. EGCG can affect the liver. Because of this, talk to your healthcare professional before taking a green tea supplement. Ask to have your liver function and health monitored closely.
Practice relaxation.
According to the results of 12 studies involving 1,047 people with various forms of cancer, the use of relaxation techniques can help reduce cancer-related fatigue, depression, anxiety and interrupted sleep. If anxiety is keeping you awake, consider using a relaxation technique before bed. For example, as you lie in bed, you might slowly tense and then relax each muscle group, starting with your toes and working your way up to your neck and head.
Pace yourself.
If you’re experiencing cancer-related fatigue, set aside time to rest. Take short naps throughout the day rather than resting for one long period. Try to limit your naps to no longer than an hour at a time.
Wash your hands.
Some treatments for CLL and SLL can reduce your immunity, making infections more likely. Frequent handwashing is one of the best ways to avoid getting sick and spreading illness. Germs get on your hands from touching people, surfaces and objects throughout the day. You can infect yourself with these germs by touching your eyes, nose or mouth. Or you may spread the germs to other people.
Always wash your hands before and after:
- Making and eating food.
- Treating wounds or caring for a sick person.
- Touching an item or surface that other people often touch, such as door handles, gas pumps or shopping carts.
- Going into or leaving a public place.
- Putting in or taking out contact lenses.
- Using the toilet.
- Touching an animal.
- Touching garbage.
- Blowing your nose.
When you don’t have soap and water, use an alcohol-based hand sanitizer. Choose one that contains at least 60% alcohol.
When lifestyle isn’t enough
If you’ve already tried everything and your symptoms haven’t eased, mention it to your healthcare team.Not all fatigue is a result of cancer or its treatment. Your healthcare professional can ask questions and run tests to see if your fatigue is a result of something else, such as any of the following:
- Depression.
- Stress.
- Anxiety.
- A health condition, such as heart or thyroid disease.
- A nutrient deficiency.
- Dehydration.
- Lack of calories.
- Chronic pain.
- Sleep disturbances.
After running tests and better understanding the causes of your extreme fatigue, your healthcare professional may be able to prescribe medicines or treatments to help.
Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.
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