Stress can cause ‘dis-ease’ and cancer is certainly that. While there’s no direct link between stress and cancer, it’s well-known that chronic stress can still contribute to either the development of cancer or worsen it over time. That’s why focusing on stress and cancer prevention is important to reduce your risk and significantly improve your overall health.
Stress and Cancer Prevention
It’s well known that chronic stress plays a huge role in your overall health, and that includes increasing your risk of cancer. Anytime you’re stressed your body releases hormones such as cortisol and adrenaline. When there’s a constant excess of these hormones your immune system is weakened.
Your body depends on a strong and healthy immune system to fight off all diseases, including cancer.
Stress is part of life
We all deal with stress and stressful situations. But when your life is inundated with stress for periods of time, your body is open to unwanted invaders.
Finding healthy ways to manage and dismiss the stress from your mind and body is crucial to cancer prevention. By making small changes, you can learn to deal with your stress, and in the process, reduce your risk of cancer.
Managing Stress for Cancer Prevention
Here are a few stress management techniques you can try, and the ones you like, make sure to incorporate them into your daily routine.
Practice Deep Breathing Exercises
When you’re under stress and pressure, your body gets all tense. You can feel it happen! Taking deep breaths can help you to relax and calm down. When you take slow deep breaths it slows down your heart rate and also lowers your blood pressure. The deep breathing helps to calm your nervous system down and tells your brain to chill out.
In fact, there’s no doubt that learning relaxation techniques can help with stress and cancer prevention.
We all know how to breathe, but to take nice deep breaths, slowly breathe through your nose, and fill your ‘belly’ up with air.
You can put a hand under your ribcage and feel your body rise with each breath you take. Then slowly exhale through your mouth, making sure you expel it all. Repeat this breathing technique a few times until you feel more relaxed.
Meditate, Even for a Few Minutes Each Day
You don’t need to take meditation classes. This is something everyone can do.
It involves focusing your attention on something, such as your breath or a word or phrase, (which is why you might have heard some people saying the word, ‘Om’ while they mediate).
Any mindfulness practice is beneficial for stress and cancer prevention. This helps to calm your mind and reduce your stress levels.
Meditation is easy to do. Just find a quiet spot, sit comfortably, close your eyes, and let your mind unwind. Even if you just allow a few minutes each day it can make a big difference to your stress levels and your health.
Try Some Simple Yoga Poses to Release Stress
You can even take your meditation a step further and incorporate yoga. Yoga is a combination of physical postures, breathing techniques, and meditation, which can help reduce your stress and anxiety while improving your flexibility and strength. If you have a healthy mind and body, you are one step closer to preventing disease.
We know that stess response causes cancer, and learning the simplest yoga poses can go a long way towards the release of built up stress.
Exercise Regularly
Regular exercise is a key part of stress and cancer prevention because exercise is a proven stress-buster. Physical activity can help reduce stress and boost your mood because when you work out your body releases endorphins and lowers your stress hormones. Aim for at least 30 minutes of exercise as many days of the week as you can. You can take a walk, run, or hit the gym. Even doing house chores can contribute!
To get a double benefit, exercise outside. Getting out in nature provides many health benefits. So get outside for some exercise and fresh air and appreciate Mother Nature, be it simply walking in the park.
Eat Less Foods That Promote Stress and Anxiety
When creating a cancer fighting meal plan, most people overlook the fact that some foods actually increase stress and anxiety.
However, processed meats, any food with a lot of sugar, caffeine and alcohol all raise your cortisol levels. Cortisol is a hormone, and the primary stress hormone.
You can lower stress and anxiety levels by simply filling your diet with fruits, vegetables, lean proteins, and whole grains. Omega-3 fatty acids, vitamins A, C, E, B, prebiotic and probiotic foods, and magnesium-rich foods are beneficial.
Get Plenty of Quality Sleep
Making sure you get enough sleep is one of the most important things you can do to manage stress. When you’re well-rested, your brain functions better. You don’t feel edgy and out of control like you do when you are not well-rested.
Aim for around 7-9 hours of sleep each night, and try to stick to a regular sleep schedule.
If you can’t get to sleep, create a relaxing bedtime routine as this can help signal your mind and body that it’s time for you to wind down. There are lots of great sleep apps to help you wind down too. Just don’t watch your phone while you try to relax!
Take Breaks and Practice Time Management
Taking regular breaks and managing your time effectively can also help reduce your stress, particularly work-related stress.
When you’re overwhelmed, you can get super stressed out, so to reduce these feelings of overwhelm, take a break. Give yourself enough time and space to perform your tasks, and break them down into smaller chunks.
When you’re able to manage your time, it gives you a sense of control and lowers your stress.
In Summary
Managing your stress is an important step for your overall health and well-being. As I said at the start, stress can cause ‘dis-ease.’
If you include some of the stress management techniques mentioned above into your daily routine, they can help reduce your stress, make you feel happier, and potentially lower your risk of cancer. And don’t forget, healthy eating habits contribute to both stress and cancer prevention. They’re all good reasons to start today, don’t you think?