The Science Behind Sleep and Cancer Risk
There are a few mechanisms responsible for the power of sleep for better health.
First, the circadian rhythm plays a crucial role in regulating cellular processes, including DNA repair and cell division. During sleep, the glymphatic system within the brain performs crucial clean-up actions to remove toxins & waste products. Without adequate sleep, the glymphatic system may become impaired, leading to the increased risk of some types of brain cancers (6).
Secondly, sleeping affects hormone production in the body. Hormones such as melatonin and cortisol have been linked to inflammation levels and immune function. Disrupting these hormones’ normal production can increase the risk of cancer (4).
Read: Not Sleeping? You Might be Missing This Vitamin
How Much Sleep Is Enough?
For most adults, 7-9 hours of sleep per night is recommended. However, the quality of sleep matters as much as the quantity. It is essential to aim for deep, restful sleep instead of just a certain number of hours. People who consistently get less than six hours of sleep are at higher risk for chronic diseases and cancer.
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Regular Exercise as a Protective Measure Against Cancer
Regular exercise helps to regulate hormones, improve immune function, and reduce inflammation, all of which play a role in cancer prevention. Engaging in physical activity can lower the risk of various types of cancer, including breast, colon, and lung cancer (7).
Women who engage in regular physical activity have a significantly lower risk of developing breast cancer compared to those who are inactive (1). Similarly, regular exercise could reduce the risk of colon cancer by up to 24% (8).
How to Incorporate Exercise into Your Daily Routine
Incorporating regular exercise into your daily routine doesn’t have to be daunting. Here are some tips to get you started:
- Start Small: Begin with short, manageable sessions, such as a 10-minute walk, and gradually increase the duration and intensity.
- Find Activities You Enjoy: Whether it’s dancing, swimming, or hiking, choose activities that you find enjoyable to make exercise a fun part of your routine—not something you dread.
- Schedule Your Workouts: Treat exercise like any other appointment by scheduling it into your calendar. Consistency is key to reaping the benefits.
Need help figuring out which fitness routine or eating plan is right for you? Learn more about Health Coaching at CentreSpringMD.
Science Behind Exercise as Cancer Prevention
There are no shortage of findings that underscore the importance of incorporating exercise into your daily life for cancer prevention.
Notably, even just 15 minutes of physical activity can potentially strengthen the body’s defenses against cancer. Short, but high-intensity bouts of exercise increase the body’s production of natural killer (NK) cells, a type of white blood cell whose primary job is to “search and destroy” infected cells—including cancerous cells (9).
Exercise also decreases inflammatory markers in the body, which can contribute to cancer growth and progression.
How Much Exercise Is Enough?
The recommended amount of exercise for cancer prevention is at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity each week. This can be broken down into smaller increments, such as 30 minutes of exercise five days a week.
The Holistic Approach: Combining Sleep and Exercise
The combination of adequate sleep and regular exercise creates a powerful defense against chronic disease and cancer. Both practices complement each other, enhancing the body’s ability to repair, regenerate, and protect itself from disease. When combined, they provide a holistic approach to cancer prevention that addresses the body’s needs on multiple levels.
What to Remember
Adequate sleep and regular exercise are two powerful daily habits that can significantly reduce cancer risk and promote overall health, especially when practiced together. Their combined benefits massively enhance your body’s natural defenses toward a more preventative lifestyle. Still, the key to success lies in consistency and commitment.
For those seeking personalized guidance, working with an integrative health team can provide valuable insights into assessing individual health risks and creating tailored wellness plans. By addressing factors such as genetics, environment, lifestyle, and diet, you can take a proactive approach to cancer prevention and overall well-being.
