Cancer is a major cause of mortality worldwide, and many cancers are asymptomatic until they reach an advanced and less-treatable stage. Furthermore, many cancers lack guidelines for screening and curative treatment options. Thus, preventing cancer is a crucial way to reduce the incidence and mortality associated with this set of diseases.
Cancer prevention involves taking steps to reduce the risk of developing cancer, such as adopting a balanced diet, getting regular exercise, avoiding tobacco, limiting alcohol, and protecting against excessive sun exposure. Recently, stress management has emerged as another important factor in cancer prevention.
Chronic stress impacts our bodies in several negative ways, including mental health, immune health, and disease susceptibility. Recent research suggests that chronic psychological stress may increase the risk of cancer.
This article will cover the evidence linking chronic stress to cancer and methods for reducing stress in daily life.
Chronic stress leads to elevated levels of a hormone called cortisol, often called the “stress hormone”. Persistently high cortisol and other stress-associated factors are thought to promote cancer risk through several mechanisms.
Stress-associated hormones have been shown to switch off cellular systems that repair DNA and prevent cancer from emerging. Genes that trigger cell death after excessive DNA damage are also commonly deactivated in cancer. Stress may contribute to the progression of cancer once it has been established by modulating the immune system and promoting metastasis mechanisms.
Several studies have demonstrated an association between high levels of cortisol and the risk of different cancers. A systematic review from 2018 found a possible link between stress and the incidence of breast cancer, particularly in relation to stressful life events. A study from Japan found a significant association between perceived stress and the incidence of rectal cancer. Despite these insights, studying the link between stress and cancer is challenging for many reasons. For instance, chronically stressed individuals may be more likely to consume tobacco products and alcohol, which carry independent cancer risks.
Considering the negative impact of stress on health and the fact that it is simply unpleasant to experience, many experts emphasize the importance of stress management to promote overall well-being. Stress management is universally recognized as essential to maintaining overall well-being, with major organizations such as the National Institute of Health, American Cancer Society, Center for Disease Control, American Heart Association, and American Medical Society all recognizing its importance to our mental well-being.
Stress management is important for overall health and may play a specific role in the body's ability to ward off cancer.
Immune function is essential for dealing with pathogens and detecting and destroying cancer cells. Diminished immune function can, therefore, lead to a potentially higher risk of infection and cancer. One study found that pre surgery stress management improved patients' moods before the procedure and increased immune function after surgery. In a study involving breast cancer patients, cognitive behavioral therapy stress management led to improved emotional responses and immune cell function.
Inflammation is an essential physiological process, especially when dealing with infection. However, uncontrolled and prolonged inflammation can lead to inflammatory diseases and is thought to contribute to the onset of cancer. A study found that experienced meditators had a reduced immune and cortisol reaction in response to stress compared to healthy non-experienced controls.
Stress management techniques can improve many aspects of life beyond cancer prevention. For instance, stress management protocols often emphasize getting enough sleep, exercising regularly, and adopting a better diet. Reducing stress using these methods can create a positive feedback loop, making it easier to make further good lifestyle choices. Several food types, like red meat and ultra-processed foods, are thought to contribute to cancer. Sleep deprivation may contribute to cancer progression by disrupting the immune system. Stress management strategies can help tackle these problem areas and boost overall health.
Most people understand the importance of reducing stress, but knowing what methods are available and how to stay committed to a stress reduction program can be challenging. Here are some proven tips for reducing stress.
Mindfulness meditation is a practice that involves focusing one's attention on the present moment, often by concentrating on the breath or bodily sensations. This technique has been shown to reduce stress in several populations, including breast cancer survivors and prostate cancer patients. It can be used in almost any environment, but a quiet place where one can be alone may work best for beginners.
Physical activity is an effective method for stress reduction. Exercise helps to release endorphins and improve mood. It can also give us a sense of achievement and become an opportunity for social interactions. Exercise can be particularly important for older adults, who often don’t exercise enough and are at a higher risk of developing most cancers.
Humans are social animals, and having a social support network and high-quality relationships helps to reduce stress. Strong social connections have been shown to reduce feelings of isolation and lower cortisol levels. Reaching out to old friends and engaging in new group activities can help us to retain and build social connections.
Stress management can be challenging to implement, and developing a plan with defined outcomes is difficult. Managing stress often requires substantial lifestyle changes, which can be more challenging to maintain than treatments for other issues.
It’s essential to start by assessing what is causing your stress. Keeping a stress journal and asking friends and family can be particularly helpful. Be on the lookout for recurring negative thought patterns, your response to certain foods, and your sleep patterns. Remember that stress management will come with ups and downs, and remaining consistent is vital.
Relaxation techniques can help when dealing with stress. Try the following steps next time you feel overwhelmed.
Professional mental health specialists can provide more information on stress reduction methods that may help you.
Many people are reluctant to seek professional help for mental well-being compared to other health issues. However, given the negative impact that chronic stress can have on our lives and its contribution to disease, it’s essential to make stress management a healthcare priority. Finding a therapist or counselor is crucial for dealing with mental health issues like stress. Your general healthcare provider can direct you to mental health services. Information can also be found online: National Institute of Health.
Chronic stress elevates cortisol levels, impairing DNA repair, weakening the immune system, and contributing to cancer progression. Studies have linked high cortisol to higher risks of cancers like breast and rectal cancer, which highlights the need for ongoing stress management as a form of cancer prevention. Effective stress management can enhance immune function, reduce inflammation, and encourage healthier behaviors, all of which help prevent cancer. Techniques such as mindfulness, physical activity, and maintaining strong social connections are recommended for stress reduction. Though challenging, integrating these strategies into daily life is crucial for long-term health. Seeking professional help is also advised to manage stress and reduce cancer risk.
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