Healthy Diet & Lifestyle

For a healthy balanced diet, use the following guidelines:

• Eat mostly plant and wholegrain, high fibre foods (especially if you have constipation)
  • Eat a wide range of vegetables and fresh fruit daily
  • Try various wholegrains (brown rice, millet, quinoa, barley, buckwheat, freekeh, oats and polenta)
  • Eat wholegrain bread, pasta and cereals (limit commercial cereals high in sugar)
  • Add legumes such as lentils, chickpeas, kidney beans into your diet by adding to casseroles, soups, pasta sauces or salads, making hummus or eating them within other meals (for example, having baked beans on wholegrain toast)
  • Eat a handful of mixed, unsalted nuts and seeds every day (for example, walnuts, pecans, almonds, sunflower and pumpkin seeds)
• Eat moderate amounts of quality, lean meat and fish
  • Limit processed meats (for example, sausages, deli meats and bacon)
• Try tofu or tempeh instead of meat in some of your meals (stir fry to create an Asian dish)
• Include calcium and vitamin D rich foods in your diet to strengthen your bones, especially if you are on hormone therapy, which may affect your bone health
  • Calcium rich foods include cheese, milk, yoghurt, tinned sardines, tofu and broccoli
  • Vitamin D rich foods include oily fish, egg yolk, liver
  • You can also make vitamin D in your skin from sunlight and take it in a supplement form
• Eat home-cooked food that you, a family member or friend can prepare using freshly bought or grown food
• Avoid processed foods, biscuits, cakes, pies or other pre made supermarket meals, especially if you want to lose weight
• Stay hydrated by drinking water regularly throughout the day
  • Drink at least 1 to 2 litres of water, this is especially important if you are prone to or have constipation
  • A glass of warm liquid when you first get up in the morning may also help with constipation
  • Avoid or limit sugary drinks (soft drinks and fruit juice)
  • Limit alcohol
  • If you have diarrhoea, water and diluted cordials are better hydrating fluids than high sugar drinks, alcohol, strong caffeine or very hot/cold fluids, which may worsen your diarrhoea
  • If your bladder is irritated, including due to treatment, avoid caffeine (tea, coffee, cola drinks), alcohol, citrus fruits and juices, and drinks with artificial sweeteners
• Limit your salt intake, especially if you are at risk of heart disease
• Avoid highly spiced foods, if they upset your digestion, have diarrhoea or irritated bladder symptoms or suffer from hot flushes due to hormone therapy

Remember to speak to your healthcare team if you are experiencing side effects from treatment that affect your appetite, such as nausea, vomiting, diarrhoea, constipation, taste changes or weight loss. You can also learn more about any treatments you are having and the possible side effects by following the link to: Treatment & Side Effects.

Always tell your doctor if you are making any changes to your diet. If you have diabetes, ensure your blood glucose levels are regulated. Unstable blood glucose levels can affect your appetite and energy levels and can cause urinary issues.

Some men may turn to alcohol, cigarettes, drugs, overeating or gambling to help them cope with stressful situations. These can give you relief for a while, but they can also harm you physically, mentally and often financially. If you are receiving treatment, some of these habits may affect how well your cancer treatment works.

If you find you are starting to rely on any of these, then it’s important to talk to someone in your healthcare team or a PCFA nurse to discuss whether you need professional support.

If you are already smoking, seek help to quit. Aside from its effects on your overall health, smoking acts as an irritant to the bladder and a smoker’s cough can weaken your pelvic floor muscles. Your pelvic floor is important for maintaining control of your urination as you age and before and after surgery or radiation therapy. For more information on pelvic floor-friendly exercises, visit www.pelvicfloorfirst.org.au. A continence nurse or continence physiotherapist can also advise you – ask your healthcare team for a referral.

Follow the link to learn how to perform pelvic floor exercises correctly: Pre & Rehabilitation

Smoking also slows down the healing process, and there is a direct relationship between this habit and thinning bones. Quitting at any age may help reduce the amount of bone you lose, while quitting even 24 hours before any surgery may help with recovery and reduce the chance of developing chest and circulation problems after your surgery.

If you need help to quit smoking, talk with your GP or a member of your healthcare team or call the Quitline on 13 78 48.