Lifestyle choices to live by

Meagan Atcheson reiterates the influence that lifestyle choices have on overall health and well-being.

You can listen to this article below, or by using your favourite podcast player at pod.link/oncologybuddies

Lifestyle choices play a critical role in cancer prevention and prognosis. According to the World Health Organization (WHO), approximately a third of cancer cases are preventable through lifestyle modifications.

Make your choices count

Regular physical activity, a balanced diet rich in whole foods, and avoiding tobacco are among the most effective strategies to reduce cancer risk.

Maintaining a healthy weight is crucial, as obesity is linked to an increased risk of cancers, including breast-, colorectal-, and endometrial cancer. Adipose tissue (fat) produces inflammatory cytokines and hormones like oestrogen, which can promote cancer development.

Incorporating at least 150 minutes of moderate aerobic exercise per week has been shown to reduce cancer risk and improve survival rates in those diagnosed with cancer.

Dietary choices also play a significant role. A Mediterranean-style diet rich in fruits, vegetables, whole grains, nuts, and healthy fats, such as olive oil, is associated with a lower risk of cancer. This diet is rich in antioxidants and anti-inflammatory compounds, which help neutralise free radicals and reduce chronic inflammation of which both are key drivers of cancer progression.

Know what can cause harm

On the other hand, high consumption of processed and red meats, sugary drinks, and refined grains have been linked to increased cancer risk.

Alcohol consumption should also be minimised, as it is classified as a Group 1 carcinogen by the International Agency for Research on Cancer (IARC). Even small amounts of alcohol can increase the risk of cancers, such as breast and oesophageal cancer.

Management of the S’s

Sleep and stress management are other critical components of a cancer-preventative lifestyle. Chronic sleep deprivation is associated with hormonal imbalances, particularly in melatonin, a hormone with anti-cancer properties.

Stress, if unmanaged, can lead to behaviours like overeating or smoking, further compounding cancer risk.

Mindful lifestyle choices and stress management implemented consistently can significantly impact long-term health outcomes and cancer prevention.

The dangers of chronic stress

Chronic stress is a prolonged feeling of being overwhelmed or pressured that can last for weeks or months. The relationship between chronic stress and cancer is complex but significant.

Chronic stress can weaken the immune system, making it less effective at identifying and destroying cancer cells. Stress hormones, like cortisol and adrenaline, can also promote inflammation and create an environment conducive to tumour growth and metastasis.

Furthermore, chronic stress may contribute to unhealthy coping behaviours, such as overeating, smoking, or excessive alcohol consumption, which can indirectly increase cancer risk.

Research has shown that stress can influence the tumour microenvironment by promoting angiogenesis (blood vessel growth) and suppressing apoptosis (cell death). For example, studies in animal models have demonstrated that stress-induced activation of the sympathetic nervous system can accelerate tumour progression. Additionally, elevated levels of cortisol over time can impair DNA repair mechanisms, increasing the likelihood of mutations that lead to cancer.

Emerging evidence suggests that chronic stress can also activate oncogenes (genes that have the potential to cause cancer) and suppress tumour suppressor genes. This dual impact makes stress management an integral component of cancer prevention and treatment.

Chronic stress management

Managing stress effectively is an integral part of holistic cancer care. Techniques, such as mindfulness meditation, yoga, and deep-breathing exercises, have been shown to improve the quality of life in cancer patients and survivors.

Mindfulness practices can help lower cortisol levels and reduce inflammation markers. Seeking professional psychological support or joining support groups can also be invaluable, offering both emotional relief and practical coping strategies.

Addressing chronic stress is not just about mental health but is a critical component of overall well-being and cancer management.