Everyday Tips for Living Well With Ovarian Cancer

Living with ovarian cancer is not something you planned for. You didn’t put
“learn chemo jargon” or “become best friends with my gynecologic oncologist”
on your vision board. Yet here you are, doing one of the hardest things a
person can do: getting through everyday life while dealing with cancer,
treatment, side effects, and a roller coaster of emotions.

The good news? While you can’t control everything about ovarian cancer,
there are many practical, everyday choices that can help you feel stronger,
more comfortable, and more like yourself. This guide walks through
real-world tips for eating, moving, resting, and coping so you can live as
well as possible with ovarian cancerone day, one appointment, and one
snack at a time.

Quick note: This article offers general information, not personal medical
advice. Your healthcare team knows your situation best, so always check
with them before making big changes to your diet, exercise routine, or
medications.

Build a Strong Partnership With Your Care Team

Think of your oncologist, nurses, and other specialists as your “life with
ovarian cancer” advisory board. You are the CEO. Their job is to bring you
options, information, and support so you can make choices that fit your
goals and values.

Come to Appointments With a Plan

It’s easy to walk out of an appointment thinking, “I knew I was supposed to
ask something…” To avoid that, keep a running list on your phone or in a
notebook. Jot down:

New or worsening symptoms (pain, bloating, fatigue, mood changes)
Side effects that make daily life hard (nausea, constipation, neuropathy,
brain fog)
Practical questions about work, driving, sex, fertility, intimacy, or
travel

Bringing a friend or family member who can take notes or ask follow-up
questions can also make appointments less overwhelming.

Know Which Symptoms Need Fast Attention

Your team can help you make a “red flag” list: symptoms that mean you
should call the office or go to urgent care right away. These might include
sudden severe pain, shortness of breath, chest pain, fever, or not being
able to keep down fluids. Having this list posted on the fridge or saved in
your phone can reduce anxietybecause you know when to worry and when to
simply make a note for the next visit.

Eat to Support Energy, Strength, and Healing

There is no magical “anti-cancer” food, and having ovarian cancer is not a
punishment for anything you did or didn’t eat. That said, research suggests
that an overall healthy, less-inflammatory eating pattern can support
better outcomes and quality of life for people with cancer, including
ovarian cancer. Think “patterns,” not perfection.

Focus on a Gentle, Nourishing Eating Pattern

In general, aim for:

Plenty of plants: Colorful vegetables and fruits,
beans, lentils, and whole grains provide vitamins, minerals, fiber, and
antioxidants that support overall health.
Lean proteins: Eggs, poultry, fish, tofu, Greek yogurt,
cottage cheese, and nut butters help your body repair tissues and
maintain muscle.
Healthy fats: Olive oil, avocado, nuts, and seeds add
calories (helpful if you’re losing weight unintentionally) and support
heart and brain health.
Plenty of fluids: Water, herbal teas, diluted juices,
broths, and electrolyte drinks help with fatigue, digestion, and
medication side effects.

If you’re struggling with appetite or taste changes, it may help to think
of “mini-meals” instead of traditional big ones. A banana with peanut
butter, half a turkey sandwich, or yogurt with berries can be easier to
handle than a full plate.

Work With, Not Against, Treatment Side Effects

Ovarian cancer treatments like chemotherapy and targeted therapies can
temporarily turn your digestive system into a drama queen. Here are some
general strategies people often find helpful (always check with your care
team first):

For nausea: Small, frequent meals; bland foods (toast,
crackers, rice, bananas); sipping ginger or peppermint tea; taking
prescribed anti-nausea medications exactly as directed.
For constipation: Extra fluids; fiber from fruits,
vegetables, and whole grains if your team says it’s safe; light movement
like walking; and asking your doctor about stool softeners or laxatives.
For diarrhea: Hydration is key. Try water, oral
rehydration solutions, or broths; foods like bananas, rice, applesauce,
and toast; and medications your team recommends.

If you’re losing weight without trying, or if eating feels like a full-time
job, ask about a referral to an oncology dietitian. They can create a plan
that fits both your treatment and your taste buds.

Move Your Body (Gently) to Feel Better

When you’re exhausted, being told to “exercise more” can sound almost
insulting. But research on cancer survivors shows that gentle, regular
movement can help reduce fatigue, improve mood, and support strength and
balance. You don’t need a gym, tight leggings, or a 5K race. You just need
movement that feels doable.

Think “Activity,” Not “Workout”

On most days, many people with ovarian cancer do well with:

Short walks: Even 5–10 minutes around the block, through
a hallway, or in a store counts.
Gentle stretching or chair yoga: Helps with stiffness,
posture, and stress.
Light strength work: Using light weights, resistance
bands, or even canned goods to do simple curls or leg lifts can help
preserve muscle.

A helpful rule of thumb: If you can talk but not quite sing while you’re
moving, you’re likely at a moderate, safe intensity. If you feel dizzy,
lightheaded, or short of breath, stop and rest, and let your team know.

Build Movement Into Your Day

Instead of forcing yourself into a rigid routine, try sprinkling small
bits of activity throughout your day:

Walk while you chat on the phone with a friend.
Do three minutes of stretching during TV commercials.
March in place while waiting for the microwave or kettle.
Take the elevator up but walk down one flight of stairs if you can.

Your care team may also be able to refer you to a physical therapist or
exercise specialist who works with people with cancer. They can create a
personalized plan that respects your energy and any physical limitations.

Managing Fatigue, Pain, and Sleep

Cancer-related fatigue is not the same as being “a little tired.” It can
feel like your body replaced your blood with wet cement. While you can’t
always make fatigue disappear, you can often make it more manageable with a
few daily habits.

Practice “Energy Budgeting”

Think of your energy like money in a bank account. You can spend it on
things that matter most, but you can’t spend it twice. Try:

Prioritizing: Decide what truly needs to be done today
and what can wait. “Perfectly folded laundry” is rarely an emergency.
Planning: Schedule harder tasks (errands, paperwork,
chores) for your highest-energy time of day.
Pacing: Break chores into chunks with rest breaks in
between. For example, make the bed, rest, then load the dishwasher.

Work on Better Sleep (Within Reason)

Treatment schedules, anxiety, and physical discomfort can sabotage sleep.
Some strategies that might help include:

Going to bed and getting up at roughly the same time each day.
Creating a calming wind-down routine (dim lights, reading, soft music,
warm shower).
Keeping screens (phone, TV, tablet) out of bed or turning on “night mode”
to reduce blue light.
Talking with your care team about pain control or sleep medications if
needed.

Pain that interferes with sleep or daily activities is not something you
just have to “tough out.” Let your team know so they can adjust medications
or refer you to pain or palliative care specialists.

Protect Your Emotional and Mental Health

Living with ovarian cancer affects far more than your body. Fear, anger,
grief, guilt, anxiety, and even moments of joy can all show up in the same
afternoon. That doesn’t mean you’re “failing at staying positive”; it means
you’re human.

Allow Your Feelings (All of Them)

You don’t have to slap a smiley-face sticker on everything. Many people
find it helpful to:

Journal for a few minutes each day about what feels hardest and what you
are grateful for.
Talk to a therapist, social worker, or counselor who specializes in
oncology.
Join a support group (online or in person) for people with ovarian cancer
or gynecologic cancers.

Sometimes, depression or anxiety becomes more than you can handle alone.
If you notice ongoing sadness, hopelessness, loss of interest in things you
used to enjoy, or thoughts of self-harm, tell your care team immediately.
Help is available, and you deserve it.

Use Small Daily Practices to Reduce Stress

You don’t need to be a meditation expert to calm your nervous system. You
might try:

Taking 3–5 slow, deep breaths whenever you feel overwhelmed (inhale
through your nose, hold briefly, exhale through your mouth).
Listening to a short guided relaxation or mindfulness audio before bed.
Spending time in natureeven sitting by an open window or on a balcony.
Doing something creative: coloring, knitting, simple crafts, or music.

Staying Connected: Relationships, Work, and Daily Life

Ovarian cancer doesn’t press pause on bills, family responsibilities, or
friendships. But it may change how you approach them.

Ask for Specific, Concrete Help

When people say “Let me know if you need anything,” they usually mean it,
but they may not know what to offer. Try giving them a menu:

“Can you pick up groceries for me on Tuesdays?”
“Could you drive me to my infusion next week?”
“Would you mind walking the dog when I’m having chemo days?”
“Could you sit with me during treatment to keep me company?”

Many people feel relieved to have something concrete they can do.

Navigating Work and Money

If you’re working, talk to your employer or HR department about options
like flexible hours, remote work, or medical leave. In the United States,
you may be protected by laws such as the Americans with Disabilities Act
(ADA) or the Family and Medical Leave Act (FMLA), depending on your
situation.

Social workers, patient navigators, or nonprofit organizations can help you
explore financial assistance programs, transportation aid, and other
resources to ease money-related stress.

Focus on Long-Term Health and Survivorship

Whether you’re in active treatment, living with chronic ovarian cancer, or
in remission, survivorship is a phase, not a finish line. Long-term health
often means:

Keeping up with follow-up appointments and imaging, even when you feel
well.
Staying current on vaccines and routine health screenings (like blood
pressure, cholesterol, and bone health checks).
Addressing early menopause, sexual health changes, or fertility concerns
with appropriate specialists.
Continuing healthy lifestyle habits: smoke-free living, balanced eating,
regular activity, and stress management.

If you ever feel “lost” between visitsunsure what you should be doing or
watching forask whether your cancer center offers a survivorship care
plan. This is a document outlining your treatment history, follow-up
schedule, and recommended lifestyle habits.

Real-Life Routines: Everyday Experiences of Living Well

Research and guidelines are important, but daily life happens in the small
moments: what you eat for breakfast, how you handle a bad-news scan, or how
you get through a tired Tuesday afternoon. While every person’s experience
with ovarian cancer is unique, here’s how “living well” might look in a
typical day for some people.

Morning: Gentle Starts, Not Heroic Sprints

Many people find that mornings offer their best energyat least once the
cobwebs clear. Instead of leaping straight into chores, imagine starting
your day with a short “check-in”:

Before getting out of bed, notice how your body feels: Are you dizzy?
Nauseated? Sore? Energized? Let that guide your plan, not an imaginary
“perfect” version of yourself.
Sip water or herbal tea and have a small, easy snack (like toast, crackers
with cheese, or yogurt) before medications if your team recommends it.
Do a 3–5 minute stretch routine: ankle circles, shoulder rolls, gentle
neck stretches. Think of it as oiling your joints before you hit “go.”

If you have a medical appointment, pack a small “comfort kit”: headphones,
a cozy sweater, snacks approved by your team, a notebook, and hand sanitizer.
Little comforts can make long waits less draining.

Afternoon: Pacing, Not Pushing

Afternoon tends to be when fatigue hits hardest. Instead of trying to cram
an entire to-do list into a few hours, many people feel better when they:

Choose one priority task (pay a bill, answer important messages, make a
call) and accept that the rest can wait.
Set timers for activity and rest15–20 minutes of light chores, followed
by 10 minutes of sitting or lying down.
Keep snacks and water within reach. A small protein-rich snack (nuts,
cheese, hummus with crackers) can help smooth out energy dips.
Plan something small to look forward to: a favorite show, an online chat
with a friend, or a new episode of a podcast.

On treatment days, “success” might simply mean making it home, changing into
comfortable clothes, and eating a few bites of food. That is more than
enough.

Evening: Winding Down and Making Space for Hope

Evenings can bring both relief (“I made it through today”) and worry (“What
about tomorrow?”). A gentle evening routine might include:

Turning down lights an hour before bed to cue your body that it’s time to
rest.
Doing a brief gratitude check: naming three things that went okay or felt
good today, no matter how small.
Writing down any worries or questions for your doctor so you’re not
repeating them in your head at 2 a.m.
Practicing a relaxation technique in bed: slow breathing, body scan
meditation, or listening to calming sounds.

Many people living with ovarian cancer say that one of the biggest shifts
over time is learning to hold both realities at once: Yes, this is hard and
scaryand yes, there are still small, real moments of joy, connection, and
peace in everyday life.

Giving Yourself Credit

It’s easy to measure yourself against your “old” life and feel you’re
falling short. But living well with ovarian cancer doesn’t mean you eat a
perfect diet, hit 10,000 steps a day, or maintain a spotless house. It means
you keep showing up for yourself in small, sustainable ways:

Taking medications even when you’re tired of them.
Asking for help even when you’d rather do everything yourself.
Saying “no” to things that drain you and “yes” to things that nourish you.
Allowing both the hard days and the hopeful ones to exist without judging
yourself.

You don’t have to “earn” rest, comfort, or joy. You’re already dealing with
enough. Every glass of water, short walk, honest conversation, or extra five
minutes of sleep is a quiet, powerful act of self-care.

Conclusion: Small Steps, Big Impact

Ovarian cancer changes many things, but it doesn’t erase your ability to
influence how you feel day to day. By partnering closely with your care
team, eating in a way that nourishes your body, moving gently but
consistently, protecting your sleep and energy, and caring for your emotional
health, you build a life that holds more than just medical appointments.

You deserve comfort. You deserve good information. You deserve support. Most
of all, you deserve to live as fully as possibleon your own termswhile
navigating ovarian cancer. Start where you are, choose one small tip that
feels doable today, and let the rest unfold step by step.