How to shrink cancer risk through fitness, diet, relaxation

Can you shrink cancer risk through fitness, diet, and relaxation? Various studies and research publications do indeed suggest that one can reduce the risk of cancer through better lifestyle choices.

Harvard Medical School, Harvard T.H. Chan School of Public Health, and other reputable institutions regularly conduct research on cancer causes and prevention. These studies often focus on various factors such as food-related toxins and carcinogens, lifestyle habits, environmental exposures, and other emerging risk factors.

The most recent data on population-based cancer occurrence and outcomes using incidence data collected by central cancer registries and mortality data collected by the National Center for Health Statistics sugges that by end of 2024. more than 2 million new cancer cases will be diagnosed and more than 600,000 people will die from cancer in the United States.

 

There are increasing incidence for 6 of the top 10 cancers. Incidence rates increased by about 1% annually for breast, pancreas, and uterine corpus cancers; and an increase of 2%-3% annually for prostate, liver (female), kidney, and human papillomavirus-associated oral cancers and for melanoma. Incidence rates also increased by 1%-2% annually for cervical (ages 30-44 years) and colorectal cancers (ages <55 years) in young adults. Colorectal cancer was the fourth-leading cause of cancer death in both men and women younger than 50 years..

Shrinking cancer risk through fitness, diet, and relaxation

The evidence for this is very strong.

The World Cancer Research Fund latest study suggest that many cancers diagnosed in the US are related to obesity or excessive fat in the body, physical inactivity, alcohol consumption, and/or poor nutrition. There is strong evidence that in many cases, cancer can be prevented through fitness, weight loss, proper diet, avoiding stress, meditation, rest, and relaxation.

In another study, it was found that adults who add 5 minutes of strength training or running activity in short 2 minute workout had more than 30% lower incidence rates of cancer, the study found.

Food related research studies looking for cancer prevention, suggest that berries, broccoli, tomatoes, walnuts, grapes and other vegetables, fruits and nuts, reduce cancer risk. These studies suggest that, it's pretty much always plant-based foods that contain phytochemicals that help reduce cancer in humans,

How does fitness, exercise, and an active lifestype help reduce cancer risk?

Exercise can reduce cancer risk through several mechanisms, including its effects on metabolism, reducing inflammation, improving immune function, balancing hormone levels, and through body weight.

Here's how exercise helps to lower the risk of cancer:

1. Weight management
•   Regular physical activity helps to maintain a healthy weight or achieve weight loss, reducing the risk of obesity-related cancers such as breast, colorectal, prostate, and endometrial cancer.
2. Improves insulin sensitivity
•   Exercising and staying fit helps to regulate blood sugar levels and improve insulin sensitivity. This can lower the risk of cancers associated with insulin resistance and high insulin levels, such as pancreatic, colorectal, and endometrial cancer.
3. Reduces inflammation
•   Chronic inflammation, sometimes called the silent killer, is associated with an increased risk of cancer. Exercise helps to reduce inflammation in the body, potentially lowering the risk of cancers linked to inflammation, including colorectal, lung, and pancreatic cancer.
4. Enhances immune function
•   Regular physical activity boosts the immune system, helping the body to defend against cancer cells and viruses that may contribute to cancer development.
5. Regulates hormone levels
•   Exercise can help regulate hormone levels, including estrogen and testosterone, which play roles in the development of hormone-sensitive cancers such as breast and prostate cancer. By reducing excess hormone levels, exercise may lower the risk of these cancers.
6. Promotes healthy gut microbiota
•   Physical activity can positively influence the composition and diversity of gut microbiota, which plays a role in maintaining gut health and reducing the risk of colorectal cancer.
7. Increases DNA repair capacity
•   Exercise may enhance the body's ability to repair DNA damage, reducing the likelihood of genetic mutations that can lead to cancer.
8. Improves circulation
•   Regular exercise improves blood flow and oxygen delivery to tissues, which can help to prevent the growth of tumors and support overall cellular health.
9. Enhances psychological well-being
•   Exercise can reduce stress, anxiety, and depression, which are associated with an increased risk of certain cancers. Improved mental health may indirectly contribute to lower cancer risk.
10. Promotes healthy lifestyle behaviors
•   Engaging in regular exercise often coincides with other healthy lifestyle choices, such as eating a balanced diet, avoiding tobacco products, and limiting alcohol consumption, all of which contribute to cancer prevention.

How to shrink the cancer risk through diet, weight loss, and regular consumption of nutritious food?

Reducing cancer risk through diet involves adopting a balanced and nutritious eating plan that incorporates a variety of foods known to have protective effects against cancer.

While diet alone cannot guarantee prevention, it can significantly contribute to overall health and reduce the risk of developing certain types of cancer.

Here are some dietary recommendations to help shrink cancer risk:

1. Eat plenty of fruits and vegetables
•   Aim for at least five servings of fruits and vegetables per day. These foods are rich in vitamins, minerals, antioxidants, and fiber, which can help protect against various types of cancer. Include a variety of colors to ensure a diverse range of nutrients.
2. Choose whole grains
•   Opt for whole grains such as brown rice, quinoa, whole wheat bread, and oats instead of refined grains. Whole grains contain more fiber and nutrients, which may help reduce the risk of colorectal cancer.
3. Limit red and processed meats
•   Reduce consumption of red meat such as beef, pork, and lamb, as well as processed meats like bacon, sausage, and deli meats. High intake of these meats has been linked to an increased risk of colorectal and other cancers.
4. Increase fish consumption
•   Incorporate fish into your diet, particularly fatty fish like salmon, mackerel, and sardines, which are rich in omega-3 fatty acids. Omega-3s have anti-inflammatory properties that may help protect against certain cancers.
5. Reduce intake of saturated fats and trans fats
•   Limit foods high in saturated fats and avoid trans fats, commonly found in fried foods, processed snacks, and baked goods. Instead, choose healthier fats like those found in nuts, seeds, avocados, and olive oil.
6. Moderate alcohol consumption
•   Limit alcohol intake, as excessive alcohol consumption is associated with an increased risk of various cancers, including breast, liver, and colorectal cancer. Stick to moderate drinking, if you choose to drink alcohol.
7. Stay hydrated
•   Drink plenty of water throughout the day. Adequate hydration supports overall health and may help reduce the risk of certain cancers, such as bladder cancer.
8. Limit sugary foods and beverages
•   Reduce consumption of sugary foods and drinks, including soda, candy, and desserts. High sugar intake is linked to obesity, which is a risk factor for several types of cancer.
9. Maintain a healthy weight
•   Aim to achieve and maintain a healthy weight through a balanced diet and regular exercise. Obesity is associated with an increased risk of many types of cancer, so maintaining a healthy weight can help lower your cancer risk.
10. Be mindful of portion sizes
•   Practice portion control to avoid overeating, which can contribute to weight gain and increase cancer risk.

How does relaxation and stress management reduce cancer risk?

Relaxation techniques and stress management strategies can reduce cancer risk through various physiological and psychological mechanisms.

Chronic stress and negative emotional states have been linked to immune suppression, inflammation, and other processes that can contribute to cancer development.

Here's how relaxation and stress management techniques can help lower cancer risk:

1. Boosts immune function
•   Chronic stress can weaken the immune system, making the body more susceptible to infections and potentially allowing cancerous cells to proliferate unchecked. Relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation can help to activate the body's relaxation response, which in turn enhances immune function and promotes overall health.
2. Reduces inflammation
•   Prolonged stress can lead to chronic inflammation in the body, which has been associated with an increased risk of cancer. Relaxation techniques have been shown to lower levels of inflammatory markers in the blood, potentially reducing cancer risk.
3. Supports healthy hormone balance
•   Stress hormones such as cortisol and adrenaline can disrupt hormone balance in the body, which may contribute to the development of hormone-sensitive cancers such as breast and prostate cancer. Relaxation techniques can help to regulate stress hormones and promote a healthier balance of hormones in the body.
4. Improves sleep quality
•   Constant worrying and stress can interfere with sleep patterns and lead to poor sleep quality, which has been linked to an increased risk of cancer. Relaxation techniques can help to promote relaxation and improve sleep quality, supporting overall health and reducing cancer risk.
5. Promotes healthy lifestyle behaviors
•   Engaging in relaxation techniques and stress management strategies often coincides with other healthy lifestyle behaviors such as regular exercise, a balanced diet, and avoiding tobacco and excessive alcohol consumption. These lifestyle factors collectively contribute to lower cancer risk.
6. Enhances psychological well-being
•    Stress, anxiety, and depression have been associated with an increased risk of certain cancers. Relaxation techniques can help to reduce stress and promote a sense of well-being, which may indirectly lower cancer risk by supporting overall mental and emotional health.
7. Facilitates coping with cancer treatment
•   For individuals diagnosed with cancer, relaxation techniques and stress management strategies can help to reduce anxiety, alleviate treatment-related side effects, and improve quality of life during cancer treatment and recovery.