CANCER SUPPORTExercise and Cancer Prevention
An active lifestyle is a powerful tool for cancer prevention. In this article we will explore the scientific evidence that highlights the significant role of exercise in reducing the risk of cancer.
While we cannot eliminate the risk of developing cancer, adopting a regular exercise routine can significantly reduce the likelihood of its occurrence. I believe that living an active lifestyle can empower us all to safeguard our health and reduce our risks of many different diseases, including cancer, heart disease, diabetes, stroke and others.
To understand how exercise plays a pivotal role in cancer prevention, let’s first review the basics of this complex disease. Cancer arises from the uncontrolled growth and division of abnormal cells, eventually leading to the formation of a malignant tumor. Numerous factors contribute to the development and growth of abnormal cells, and adopting a proactive approach is essential to reducing your risk of cancer development.
What is the link between exercise and cancer prevention?
Multiple studies have consistently demonstrated that regular physical activity can reduce the risk of developing various types of cancer including breast, colon, prostate and lung cancers amongst others.
How does exercise prevent cancer?
Exercise’s effect on cancer prevention is multifactorial and includes multiple biological pathways including hormone regulation, immune system function, inflammation reduction, and antioxidant capacity enhancement. These processes collectively contribute to reducing the risk of cancer development. Understanding these mechanisms can shed light on exercise’s profound impact on cancer prevention. We will review these mechanisms below.
Hormone Regulation and Cancer Prevention
Exercise can modulate hormones which play a role in cancer development, such as estrogen and insulin. Regular exercise has been shown to decrease estrogen levels, particularly in postmenopausal women, reducing the risk of estrogen-dependent cancers like breast and endometrial cancer.
Exercise improves insulin sensitivity, reducing the likelihood of insulin-resistant conditions that can lead to various cancers. Insulin resistance is associated with weight gain, inflammation and hormone disruptions which can raise your risk of many different types of cancer. Insulin resistance has been associated with increased risk of cancers of the colon/rectum, pancreas, breast, endometrium, and prostate.
Boosting the immune system
Regular physical activity not only promotes the circulation of immune cells but it also improves the function of these cells. Exercise reduces chronic inflammation which can increase the risk of cancer development. Interestingly, exercise can further improve the efficacy of immunotherapy, which is a form of cancer treatment that enhances the body’s immune system’s ability to kill cancer cells. Regular physical activity also helps to reduce the risk of infections and other illnesses that can weaken the immune system.
Reducing inflammation
Chronic inflammation is a risk factor for the development of cancer. Exercise helps mitigate this risk by reducing inflammation markers in the body. Furthermore, physical activity stimulates the production of antioxidants that combat harmful free radicals, which are known to damage DNA and potentially trigger cancerous transformations.
Enhancing Digestive Health
Exercise aids in maintaining a healthy digestive system, which is essential for overall well-being and cancer prevention. Regular physical activity can reduce the risk of colorectal cancer by promoting regular bowel movements, decreasing the time that waste material spends in the colon, and reducing inflammation in the gut.
Recommendations for Exercise
Regular physical exercise plays an important role in cancer prevention. It is likely that the more exercise you do, the greater the benefit. According to the American Cancer Society adults should get 150-300 minutes of moderate intensity or 75-150 minutes of vigorous intensity activity each week (or a combination of these). Getting to or exceeding the upper limit of 300 minutes is ideal.
Include strength training exercises at least two days per week. Focus on major muscle groups, such as legs, arms, back, chest, and abdomen. Use weights, resistance bands, or bodyweight exercises like push-ups, squats, and lunges.
Incorporate flexibility exercises to improve joint range of motion and overall flexibility. Stretch major muscle groups after aerobic and strength training exercises. Yoga and Pilates can also enhance flexibility and body awareness.
Include activities that improve balance and coordination to reduce the risk of falls and related injuries. Tai Chi, yoga, and exercises targeting balance can be beneficial.
Minimize sedentary behavior and aim for regular movement throughout the day. Take breaks from sitting or prolonged periods of inactivity. Incorporate light activities like walking breaks, standing, or stretching. Tailor exercise programs to individual needs, fitness levels, and personal preferences. Consider consulting with a healthcare professional or exercise specialist to develop a safe and appropriate exercise plan.
Overcoming barriers to exercise
Regular exercise is essential for maintaining overall health and well-being. However, many individuals face various barriers that hinder their ability to engage in consistent physical activity. We will explore two major barriers to exercise and provide practical strategies to overcome them. I believe these strategies can help you establish and maintain an exercise routine that fits your needs and goals.
Lack of time
One of the most common barriers to exercise is a perceived lack of time. However, with effective time management and prioritization, it is possible to incorporate exercise into a busy schedule. Consider these strategies:
– Schedule exercise into your daily or weekly calendar. This predetermined and dedicated time slot will help you commit to your intention.
– Break your workout into smaller blocks which can be fit into different parts of your day. Sometimes it’s difficult to find a large gap in the day to commit to a 30- or 60- minute workout, and it’s much more feasible to break it down into 15 minute segments.
– Multitask and combine exercise with other activities. For example, listen to an audiobook or podcast while walking or cycling, or do simple exercises during TV commercial breaks.
Lack of motivation
Finding motivation to exercise can be difficult, especially when faced with fatigue, stress, or competing priorities. To overcome this barrier, consider the following strategies.
– Set realistic goals that are tailored to your abilities and interests. Start with small, measurable targets and gradually increase the intensity or duration of your workouts
– Partnering with a friend or family member can provide motivation, accountability, and social support. Exercising together can make the activity more enjoyable and foster a sense of camaraderie.
– Vary Your Routine: Trying different forms of exercise, such as swimming, dancing, or hiking, can help prevent boredom and keep you engaged.
In conclusion, exercise is a tool for cancer prevention, backed by compelling scientific evidence. As a medical oncologist, I strongly emphasize the importance of adopting a physically active lifestyle to reduce the risk of cancer development. By incorporating exercise into our daily lives, we can significantly enhance our overall well-being and contribute to a future where cancer rates are minimized through prevention.
Consult with your healthcare provider to determine the best exercise plan for you based on your health condition and individual needs. By making exercise a priority, you empower yourself to take control of your health, reduce your risk of cancer, and enhance your overall well-being.
References
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McTiernan A. Mechanisms linking physical activity with cancer. Nat Rev Cancer. 2008 Mar;8(3):205-11.
Leitner BP, Siebel S, Akingbesote ND, Zhang X, Perry RJ. Insulin and cancer: a tangled web. Biochem J. 2022 Mar 18;479(5):583-607.
Koelwyn GJ, Wennerberg E, Demaria S, Jones LW. Exercise in Regulation of Inflammation-Immune Axis Function in Cancer Initiation and Progression. Oncology (Williston Park). 2015 Dec;29(12):908-20, 922.
