World Cancer Day on 4th February is just a reminder for us to cherish our precious life and how a simple diagnosis can turn it upside down. Although there are many situations beyond our control, there are some choices that we can make. And one of those choices is fitness, exercise, and healthy eating. It has been proven in numerous studies that exercises can prevent many types of cancer. Certain studies have concluded that a fit body and a healthy diet can actually prevent up to 13 types of cancer including endometrial cancer, bowel cancer, and breast cancer, womb cancer, esophageal cancer, liver cancer, and kidney cancer. The mantra of Talwalkars has always been a healthy mind and a healthy body. All the advantages of exercising including fat loss, better immunity, and hormonal balance also have an effect on lowering the risk of cancer.
Some of the ways in which exercising fights cancer are given below:
Exercise and Breast Cancer
Numerous studies have shown that women who exercise or have an active lifestyle have a 30 – 40 percent lower risk of breast cancer than their counterparts who have a sedentary lifestyle. The level of estrogen (female hormones) in the blood plays a key role in breast cancer. Exercising reduces the blood estrogen level hence lowering the risk of breast cancer. It simultaneously reduces another cancer growth factor, insulin. It is important to note that women of all ages need to exercise to keep estrogen in check.
Exercise and Bowel /Colon Cancer
Colon and rectum cancer can be fatal. Exercise plays an important role in preventing this illness. By indulging in fitness activity, the risk of colorectal cancer is known to decrease by 20 percent. This is true for both men and women (though the effect is seen more in men). It is believed that the changes in digestive acids brought about by exercises offer protection from colon cancer. Other factors that lower the risk decreases in body fat, and growth factors such as insulin.
Exercise and Hormone Levels
Physical activity keeps in check the hormones such as oestrogen and insulin. Oestrogen in women is the fuel that triggers cancer risks. Hence reducing its levels through exercising is the best way to avoid cancer risk. Insulin levels in the body signal the cells to multiply, and when these cells multiply out of control it results in cancer. Hence controlling the insulin level in the body is essential for lowering the risk of cancer.
How much time to exercise?
Experts recommend exercising for at least 30 minutes daily. To get the most benefit out of an exercise routine the trainers at Talwalkars recommend one hour of exercising for four to six days in a week. Depending on the age and physical condition a moderate intensity workout is sufficient for most people to lower the risk of cancer.