Top 10 Anticancer Benefits of Exercise
1 -Exercise boosts immune function
Engaging in regular exercise provides a substantial boost to the immune system. Physical activity enhances the flow of immune cells throughout the body, facilitating their swift transportation to targeted areas, including those affected by cancer. An efficient delivery system makes it easier for immune cells to locate and combat malignant cells. Additionally, exercise bolsters the body's ability to fend off various viruses and bacteria.
Scientific studies indicate that physical activity not only improves immune circulation but also heightens the activity of cells with cancer-fighting properties, such as natural killer (NK) cells, monocytes, and granulocytes. NK cells, in particular, serve as a frontline defense against cancer. Meanwhile, monocytes and granulocytes play vital roles in the destruction of cancer cells. For example, monocytes have the capability to transform into macrophages, a type of immune cell that can effectively "swallow" cancer cells whole. Regular exercise, therefore, contributes significantly to the body's immune resilience and its ability to combat cancer and other threats.
2 -Exercise stimulates the lymphatic system
The lymphatic system plays a crucial role in facilitating the movement of immune cells and delivering nutrients that combat cancer into cells, simultaneously removing toxins that may contribute to cancer. Engaging in specific exercises can effectively stimulate the lymphatic system, promoting its optimal functioning. Activities like rebounding, jump-roping, and bouncing on a large exercise ball are particularly beneficial for this purpose. In general, most forms of exercise contribute to increased lymph and blood flow throughout the body.
For individuals with limited mobility or those who are bedbound, massage serves as an alternative method to stimulate the lymphatic system. Another option is the use of a chi machine, an electric device designed to sway your ankles from side to side while you lie on the floor, mimicking the rhythmic movement akin to a fish swimming. These practices not only support overall well-being but also enhance the efficiency of the lymphatic system in promoting immune health and combating cancer-causing factors.
3 -Exercise increases oxygen and nutrient delivery to the cells
Ensuring your body is well-oxygenated is crucial for overall health. Cancer struggles to thrive in an oxygen-rich environment, making exercise, with its ability to increase oxygen levels, a potential adversary to cancer cells. Additionally, exercise exerts positive effects on healthy cells, revitalizing them and supporting the elimination of their own waste.
If in-clinic oxygen treatments, such as hyperbaric oxygen therapy, are not feasible or accessible, regular exercise emerges as a practical and effective alternative. This not only enhances oxygenation but also contributes to the overall well-being of the body, offering a natural and accessible means to create an environment less conducive to the growth of cancer cells.
4 -Exercise drives down insulin levels
Many are familiar with insulin's role in regulating blood sugar and influencing how the body utilizes and stores energy from food. However, it's crucial to recognize that insulin, in addition to its blood sugar management function, acts as a growth factor that stimulates the rapid division and multiplication of cancer cells. Striking a balance is essential, as an excess of insulin can have detrimental effects.
In today's context, the Standard American Diet (SAD), combined with environmental toxins, stress, and sedentary lifestyles, is contributing to a surge in health issues such as insulin resistance, diabetes, and obesity. The good news is that insulin resistance is reversible through lifestyle changes, particularly in diet and exercise.
A groundbreaking study, featured in the Journal of Exercise Nutrition and Biochemistry, monitored a group of obese women over a 12-week period. These women engaged in brisk walks lasting 50–70 minutes three times a week. The results were noteworthy: participants experienced weight loss in their abdominal regions and displayed improved blood glucose levels. Given that excess abdominal fat and elevated blood sugar are indicators of insulin resistance, this study underscores the potency of exercise as a formidable tool in lowering insulin levels.
5 -Exercise makes you sweat and removes toxins
Participating in exercise or any rigorous physical activity induces sweating, and this is beneficial for your health. Sweating serves as a potent natural detoxification process, helping the body eliminate numerous toxins associated with cancer. Recognizing the detoxifying benefits of sweating, I often recommend regular sauna use to many of my patients.
A significant study, documented in the Archive of Environmental and Contamination Toxicology, substantiates the therapeutic effects of sweating. The researchers emphasized that induced sweating emerges as a promising method for eliminating various toxic elements from the human body. Additionally, further research indicates that sweating plays a role in expelling two harmful hormone-disrupting petrochemicals: BPA and phthalates.
In times of uncertainty, embracing the practice of sweating through physical activity or sauna sessions can be a valuable approach to support your body's natural detoxification processes.
6 -Exercise reduces estrogen-producing body fat
Imbalances in hormones can contribute to the growth of certain cancers and potentially elevate the risk of developing cancer. Excessive estrogen, in particular, has been identified as problematic, increasing the susceptibility to reproductive cancers such as ovarian, cervical, breast, and prostate cancers.
In a groundbreaking 1986 study conducted by the late Rose E. Frisch, a former associate professor at Harvard School of Public Health, the relationship between body fat and cancer risk was investigated. Frisch and her colleagues surveyed nearly 5,400 women, comparing the incidence of cancers in college athletes with that in non-athletes.
Across the age range of 18–82 years, non-athletes consistently exhibited a higher prevalence of reproductive cancers compared to athletes. Additionally, non-athletes faced almost double the risk of developing breast cancer. Dr. Frisch hypothesized that body fat acts as an endocrine-producing organ, releasing excess estrogen into the body. The lower percentage of body fat in athletes, according to this theory, contributed to a reduced risk and incidence of cancer. Hence, reducing fat stores and eliminating one of the primary sources of this potentially problematic hormone can play a role in preventing cancer and its recurrence.
7 -Exercise thins the blood and reduces blood cell clumping
Engaging in exercise serves as a natural anticoagulant, contributing to the overall health of the circulatory system. Although blood viscosity might not immediately appear critical in the cancer-fighting context, it plays a crucial role. When red blood cells clump together, causing the blood to thicken, the delivery of cancer-killing immune cells, oxygen, and essential nutrients to targeted areas becomes compromised.
A comprehensive meta-analysis spanning six decades uncovered compelling evidence that exercise actively reduces blood thickness and diminishes the clumping of red blood cells in patients. This finding underscores the significance of regular physical activity in maintaining optimal blood flow, ensuring the efficient transportation of vital components that play a pivotal role in the body's defense against cancer.
8 -Exercise lowers stress levels
Prioritizing stress reduction is paramount in both cancer treatment and prevention, and exercise stands out as one of the most accessible stress relievers for everyone. Beyond the boost in mood-enhancing endorphins, physical activity plays a crucial role in lowering harmful cortisol levels.
Living under chronic stress disrupts the body's equilibrium, allowing stress hormones released by the adrenal glands to dominate. This imbalance can contribute to various chronic illnesses, including cancer. Even if committing to regular gym sessions seems challenging, stepping outside for a 20–30 minute walk or jog, climbing stairs a few times, or participating in an exercise class—whether in person or online—can make a significant difference. I often advise my patients that each 30-minute exercise session helps counteract the accumulation of stress hormones, effectively undoing half a day's worth of stress buildup.
9 -Exercise relieves depression and insomnia
The mood-boosting endorphins we touched upon earlier also play a crucial role in alleviating anxiety and depression. The euphoric chemicals released post-exercise, often termed as "runner's high," contribute to a positive emotional state that significantly influences overall well-being.
Engaging in physical activity also prompts the production of other sleep- and mood-enhancing chemicals, including serotonin, dopamine, and norepinephrine. These chemicals, synthesized in both the gut and the brain, play a vital role in regulating sleep, energy levels, and mood. Furthermore, the improvement in sleep and mood has a positive impact on the immune system, offering additional support for cancer prevention and treatment. Regular exercise, therefore, emerges not only as a physical activity but as a holistic approach to enhancing mental well-being and fortifying the body against various health challenges, including cancer.
10 -Exercise reduces your risk of colorectal cancer
Exercise not only keeps your body active but also plays a vital role in promoting regular bowel movements. This process is crucial as it aids in eliminating potentially harmful byproducts of food and metabolic waste from the body.
The timely expulsion of waste from the bowels is particularly important because the accumulation of these byproducts has been associated with colorectal cancer. Establishing a routine that encourages regular bowel movements contributes to overall digestive health and may play a role in reducing the risk of colorectal cancer.
In addition to maintaining an active lifestyle, incorporating mindfulness practices like daily meditation can provide additional benefits. These practices help keep individuals grounded and contribute to a positive mindset. As someone who has experienced cancer, I've found that these lifestyle adjustments, including regular exercise and meditation, have not only positively impacted my physical health but have also transformed my perspective on life. Now, each day is appreciated and enjoyed to the fullest, recognizing the preciousness of time on this earth.
Embrace movement!
Our bodies are not built for prolonged periods of inactivity, so I strongly encourage you to incorporate regular exercise into your routine, in any way that suits you. I genuinely believe that exercise is a fundamental component of any anticancer plan, on par with therapeutic treatments, dietary choices, and supplements.
Even if you start with the basics, you'll experience improved well-being, increased strength, a fortified immune system, and safeguard yourself against various health concerns. If you find it challenging to commit to regular exercise, I have some good news: all aspects of your health can benefit from even small steps towards a more active lifestyle.
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