I Am In Remission From Cancer. What Can I Do to Stay Cancer Free?
A cancer diagnosis brings a wave of uncertainty. Patients are suddenly faced with overwhelming questions: Is the cancer localized, or has it spread? Will treatment involve surgery, chemotherapy, or radiation? The most frightening of all—will this end my life?
For many, the journey doesn’t end when treatment is complete. Weeks turn into months, and months into years of follow-up visits, imaging, and lab work. Even after reaching remission, the emotional and physical impact of cancer lingers. Follow-up appointments can feel just as stressful as the initial diagnosis, filled with hope—but also fear.
So what happens next?
When life begins to resemble “normal” again—when appointments become annual and daily routines return—many survivors are left wondering: What can I do now to stay cancer-free?
Redefining Your “New Normal”
Redefining the new normal begins with acceptance of everything you have been through and identifying areas that need your attention to remain healthy. Life after cancer is not about going back to who you were before—it’s about moving forward as you navigate the new challenges. Healing involves both physical recovery and emotional acceptance of everything you’ve been through. This is your opportunity to take an active role in your long-term health.
Stay Up to Date with Cancer Screenings
One of the most important steps in staying cancer-free is maintaining appropriate screening based on your age, risk factors, and medical history. General recommendations include:
Lung Cancer:
Yearly cancer screening with Low-Density Computerized Tomography (LDCT) is recommended for people aged 50-80 with a 20-pack-year history who continue to smoke or quit within the past 15 years. Pack-year history is calculated by multiplying the number of cigarettes smoked daily by the number of years. For example, one pack a day for 20 years equals a 20-pack-year history.
Breast Cancer:
Women should undergo self-breast exams to know how their breasts feel and look and to report any changes to their Health Care Provider (HCP) immediately.
The American Cancer Society suggests guidelines on breast cancer screening based on your risk factors. If you don't have a personal history, a strong family history of breast cancer, or a genetic mutation identified by testing, and have not had any chest radiation before age 30, you can begin screening at age 40 and should continue every year.
Screening should continue if the woman is in good health and is expected to live ten years or longer.
Women at high risk of breast cancer should begin mammograms at age 30 and have a breast MRI.
Colon and Rectal cancer, including Polyps:
It is recommended that people at average risk for developing colorectal cancer begin screening at age 45. Testing should include regular screening with a colonoscopy every 10 years or a high-sensitivity stool-based test annually.
Ages 76-85 should discuss with their HCP and base their decision on patient preferences, life expectancy, health status, and prior screening.
Cervical Cancer:
Women aged 21-65 who have a cervix, regardless of their sexual history or HPV vaccination status, should undergo screening:
Women ages 21 to 29 should undergo conventional or liquid-based pap tests every three years.
Women ages 30-65, the guidelines recommend screening with HPV and Pap tests every five years or every three years with the Pap test alone.
Women 65 years and older who have had three or more consecutive negative Pap tests or two or more consecutive negative HPV and Pap tests within the last ten years, with the most recent test occurring in the previous five years, can stop cervical screening.
The following recommendations do not apply to individuals diagnosed with a high-grade precancerous cervical lesion or cervical cancer, having been exposed in utero to diethylstilbestrol, or having compromised immune systems, such as those living with HIV.
Prostate Cancer:
The American Cancer Society recommends PSA Screening with or without digital rectal examination for prostate cancer in males 50 and older. If you are at risk of developing prostate cancer based on African heritage and a strong family history, begin at age 40-45.
Reclaim Your Body
After cancer treatment, your body may feel unfamiliar. Regaining strength and stamina takes time, but small, consistent steps can lead to meaningful progress.
Begin to incorporate physical activity at a level you can tolerate as you build endurance.
Work on eating a healthy, nutritious diet.
Prioritize rest and restorative sleep.
Learn to manage added stress in your life.
Don’t Overlook the Emotional Healing
Cancer survivorship carries a significant mental and emotional component. It’s normal to feel fear, uncertainty, or even vulnerability in your “new normal.”
Seek support when needed—whether through counseling, support groups, or trusted relationships.
Surviving cancer changes you—but it also strengthens you in ways you may not yet fully recognize.
By staying proactive with screenings, prioritizing your health, and addressing both physical and emotional well-being, you can take meaningful steps toward staying cancer-free.