As the saying goes, “sweat is just your fat crying.” We all know that breaking a sweat, especially through exercise is good for overall health. But did you know that it also works as a powerful anti-cancer elixir?
If you’re a cancer survivor, particularly from colon or breast cancer, it’s time to rejoice. Recent research suggests that exercise is a simple and effective way to increase longevity and reduce the risk of cancer recurrence. A review of 45 studies, published in the Journal of the National Cancer Institute, found that exercise benefits cancer survivors by improving their insulin levels, reducing inflammation, and boosting immunity.
Edward L. Giovannucci, M.D., Sc.D., of the Department of Nutrition at the Harvard School of Public Health explained that even though the direct effects of physical activity on cancer haven’t been proven, exercise is safe, improves the quality of life for cancer patients, and offers numerous other health benefits. As a result, adequate physical activity should be an integral part of cancer treatment and care.
The Science Behind Sweating Cancer Out
Exercise is known to protect against various diseases, including diabetes, heart disease, and even certain cancers. When you exercise, your body sweats as it works to maintain your core body temperature, and this act of sweating is crucial when it comes to fighting cancer.
The simplest way exercise and sweat protect against cancer is by controlling body weight. Carrying excess weight or being obese can lead to inflammation that may elevate the risk of cancer. How does exercise help? The American Cancer Society states that exercise may directly lower the risk of specific cancers by helping your body maintain healthy hormone levels and regulating blood sugar levels.
There are several ways in which exercise can help cancer patients:
Reducing Cancer Cell Growth
Regular physical activity has been seen to keep cancer cells in check, especially breast and colon cancers. A study by Cancer Research UK found that exercising has a direct effect on lowering the growth of cancer cells through changes in the way blood flows and reduces insulin levels. This is important because high insulin levels encourage cancer cells to grow and divide.
Boosting the Immune System
Cancer cells are tricky, as they find ways to avoid detection by the immune system. Exercise has been found to improve the immune system’s ability to identify and attack cancer cells. In other words, regular exercise may help your immune system stay vigilant to keep cancer at bay.
Lowering Inflammation
Inflammation is sometimes called the “root of all disease,” including cancer. Studies have shown that exercise can reduce inflammation in the body by regulating blood sugar levels and insulin, thereby helping to fend off cancers, including colon and breast cancers.
So, What Type of Exercise is Best?
The answer depends on your personal preference and physical abilities. Although there is no one-size-fits-all approach to the best exercise regime, there are some guidelines you can follow.
Regular Moderate-Intensity Exercise
The American Cancer Society recommends at least 150 minutes of moderate-intensity exercise per week for adults. This can be broken down into 30 minutes a day, 5 days a week. Examples of moderate-intensity exercises are brisk walking, dancing, cycling, or swimming.
Add Some Strength Training
Strength training is an excellent way to boost your overall workout and help you maintain a healthy weight. It can increase muscle mass, which then improves your metabolism. Aim to incorporate strength training exercises at least twice a week, focusing on all the main muscle groups, including legs, hips, back, chest, abdomen, shoulders, and arms.
Don’t Forget Balance and Flexibility
Balance and flexibility exercises are essential for overall health, especially as we age. They help prevent falls and improve posture. Include exercises such as yoga, Tai Chi, or simple stretching routines in your regular workouts.
Lastly, remember that it’s essential to consult your doctor or a professional fitness trainer before starting a new exercise regimen, particularly if you’re a cancer survivor. They will help assess your current fitness level and recommend activities that are appropriate for you.
So, are you ready to sweat out cancer? With regular exercise, you can not only improve your chances of keeping cancer at bay but also enjoy a better quality of life, increased energy levels, and many other health benefits. So go ahead, grab those sneakers and get moving!
