“I used to have severe nausea after chemotherapy. I would not be able to eat, and many times, it was accompanied by vomiting, and I couldn’t sleep.
I felt very weak and started getting medicated for my nausea.
Finally, it went away, but along came dizziness.
Feeling dizzy in my case was better than being nauseous.
But once I heard that changing my diet and exercising could help, I gave it a try.
Now I go for a walk daily, I don’t have dizziness anymore and I rarely ever get nausea.”
— 32 year old Lymphoma Survivor

For more information on what to eat during cancer treatment check out this blog

How Walking Helps Reduce Cancer-Related Nausea

During cancer treatment, there are two main forms of nausea:

Acute Nausea: starts within a few minutes or a couple of hours after treatment.
Delayed Nausea: starts several days after your first session.

Both can be treated by a simple walk.

Walking helps:

Improve digestion
Enhance endorphins
Regulate your nervous system
Reduce motion sensitivity
Improve circulation
Reduce bloating

Disclaimer : If you do not have the capacity to walk, ask your oncologist for anti-nausea medications to prevent nausea and vomiting.

Research shows that 90-150 minutes a week of walking is associated with less nausea.

Even a slow-paced walk can help reduce nausea.

Several studies have highlighted the benefits of walking to ease cancer nausea.

For example:

Aybar et al., 2020 showed that the breathing exercise reduced chemotherapy-induced nausea, vomiting.

Montagnese et al., 2020 showed that exercise helps reduce chemotherapy-induced symptoms in breast cancer survivors.
Hanna van Waart et al., 2015 demonstrated that breast cathe ncer survivors who exercised at higher intensities had less nausea and fatigue.

Walking increases blood flow to the stomach and intestines, promoting movement of food and fluids through the stomach and desensitize the vestibular system to prevent and reduce motion sickness and the feeling of queasiness.

What to Eat before/After your walk to reduce nausea

Always keep your oncologist informed of any lifestyle changes, such as:

Self-medicated, over-the-counter medication
Vitamins, herbs, and supplements
Lifestyle changes to diet and exercise

Here are some examples of what to have before or after your walk:

Drink
- Ginger/peppermint tea
- Flat diet soda
- Real cranberry juice
- Cool broth, clear soups
- Liquid supplements: Boost, Kate Farms, Ensure, Orgain, Owyn
Snacks
- Sherbet, gelatin, pudding
- Frozen or regular yogurt
- Ice pops
- Applesauce
- Peanut butter

Carbs
- Toast, crackers, pretzels
- Rice
- Potatoes
- Pasta
- Canned fruits—peaches, pears
- Bananas
Protein
- Skinned chicken (baked, boiled)
- Cottage cheese
- Eggs
- Lean beef
- Fish (not fried)
AVOID
- Eating large meals
- Greasy, Fried, or Fatty Foods
- Spicy/Acidic Foods and Drinks
- Coffee and Strong Tea
- Energy Drinks
- Candy that includes Caffeine (like chocolate)
- Alcohol and Carbonated Drinks.
- High Fiber Foods, if it nauseates you.

Note: This is not an exhaustive list, and not everyone is affected the same. Some items on this list may or may not affect your nausea.

Not Sure What to Eat After Cancer? Click Here to Get your free cancer nutrition guide

How to Incorporate Walking Into Your Cancer Treatment Plan

Tips For Exercise After Cancer — **Tip:** If nausea is severe, begin with medication, add some walks, and gradually reduce the medication. If nausea is mild, start with nutrition and exercise first.

For cancer patients experiencing nausea, the key is to start slow and listen to the body.

Begin with short walks: Even a 5-10 minute can provide relief.
Gradually increase duration as tolerated: If you feel better after 10 minutes, keep walking.
Choose a comfortable pace: Walking should be gentle and not overly exerting.
Gassiness is a good thing: You might notice walking may make you fart more. That’s ok because it relieves intestinal pressure.
Walk after meals: A post-meal walk can aid digestion, reduce nausea, and lower blood sugar.
Stay hydrated: Dehydration can worsen nausea, so carry a water bottle while walking.
Walk outside: Walking outdoors provides fresh air, improves your mood, and helps lower anxiety.
If possible: Walk 30-45 minutes before treatment starts to reduce the anticipation of nausea and lower the effects of cancer treatment.
Meditate: Add in and incorporate a daily prayer
Pair it with Yoga: Breathing and laughing is a great way to reduce nerves that trigger nausea.

Extra Tips & Tricks to Reduce Nausea

Chemotherapy and radiation can lead to a range of side effects, including nausea.

Here are my top tips to help alleviate side effect discomfort:

Don’t eat 2 hours before treatment.

Take 5-10 mins to yourself to practice some mindful breathing to set yourself up mentally before treatment
Rinse your mouth frequently to get rid of unpleasant tastes
Keep track of times, foods, smells or events that trigger your nausea and change your schedule /diet accordingly
Remember a gentle walk could be a powerful step toward relief.
Click here to learn how to lower other cancer treatment side effects.