It’s a simple yet effective exercise that may help you remain present and focused even in difficult times. But did you know mindfulness may prevent and cure cancer? Mindfulness’ advantages go beyond stress reduction and relaxation.
Mindfulness in cancer prevention and therapy intrigued me after one of my friend’s cancer diagnoses. She had breast cancer some years ago. I was scared but wanted to participate in her therapy and rehabilitation. Mindfulness came then.
Part of her cancer treatments involved meditating and breathing. Mindfulness also improved her physical awareness and pain management. That helped her through my worst moment.
But what does mindfulness research say about cancer? Mindfulness’s significance in cancer prevention and therapy is well supported. Mindfulness aids:
- Minimize cancer-risking stress and anxiety.
- Increase your immune system to combat cancer.
- Minimize cancer symptoms and chemotherapy and radiation side effects.
- Help cancer patients and survivors live better.
Intrigued? In my future blog article, “How Mindfulness May Help You Avoid (or Cure) Cancer,” I’ll discuss these advantages and provide practical suggestions for adopting mindfulness into your everyday life.
Are you ready? If so, let’s get started!
How Can Mindfulness Improve Your Quality of Life?
Life quality may prevent or heal cancer, according to research. A Journal of Clinical Oncology research indicated that breast cancer survivors who exercised, ate well, and reduced stress had a decreased chance of recurrence and death. A Journal of the National Cancer Institute research indicated that healthy colorectal cancer survivors had a reduced risk of recurrence and death.
- Maintaining a healthy weight, eating a balanced diet, being active, decreasing stress, and getting adequate sleep may improve life quality. Here are a few general tips to increase life quality:
- Balance your diet with fruits, vegetables, entire grains, and lean meats. Minimize processed meals, red meats, and sugary beverages.
- Get 150 minutes of moderate weekly activity, such as brisk walking or cycling. Strength training may preserve muscle mass and bone density.
- Decrease stress using mindfulness, yoga, or other relaxation practices.
- Get adequate sleep: Obtain 7-8 hours of sleep each night to assist your body in healing.
- Stop smoking: If you smoke, quitting may help you avoid or beat cancer.
But wait! Things get even better from here. If you’re wondering how mindfulness can specifically help you reduce cancer risks, let’s have a closer look:
Stress reduction
Did you know that reducing stress may help lower your cancer risk?
For example, stress hormones promote inflammation and cause immune system weakness and genetic damage. Over time, this might raise your risk of cancer or make it harder to recover from it.
Reducing stress boosts the immune system, reduces inflammation, and protects your DNA. In the long run, this may prevent cancer or aid recovery.
Here are five stress-reduction tips:
- Exercise: Endorphins reduce stress. Yoga or a little stroll may help.
- Mindfulness: Stay mindful daily by using guided meditations, deep breathing, or sensory concentration.
- Communicate: Social support reduces stress. Contact friends, relatives, or a support group.
- Get adequate sleep: Sleep deprivation increases stress. Sleep between 7-8 hours a night.
- Hobbies alleviate stress: Choose something you enjoy—gardening, drawing, reading—and make time for it.
Use these methods to minimize stress and help your body fight cancer. Self-care is never too late!
Reducing Fatigue
Mindfulness has been demonstrated to improve tiredness in cancer survivors and at-risk individuals. According to a Journal of Clinical Oncology research, mindfulness reduced tiredness and inflammation in breast cancer survivors. In another Journal of Pain and Symptom Management research, mindfulness-based therapies reduced tiredness in cancer patients.
Mindfulness means being present without judgment. Mindfulness may help you recognize and manage your emotions. This reduces tension and worry, which cause weariness.
Here are a few mindfulness tips to get rid of fatigue:
- Guided meditations may help you start mindfulness. Try Headspace or Calm.
- Sit comfortably and concentrate on your breath. Feel your body’s airflow.
- Take time each day to be appreciative. This might help you ignore bad ideas.
- Focus on your senses: Concentrate on your senses, such as the sun on your skin, birds chirping, or food tasting.
Improving Sleep Quality
Sleep helps the body heal – it’s that simple. Rest supports the immune system and helps cancer patients recover. According to research, sleep issues in cancer patients may cause weariness, despair, and worry.
Mindfulness reduces stress and anxiety, which disrupts sleep. Mindfulness may help you sleep by calming your mind and body.
Here are a few mindfulness techniques for better sleep:
- Practice guided meditation: Do a guided meditation or concentrate on your breath and body.
- Daily mindfulness: Pay attention to your thoughts, feelings, and sensations. This helps relax and relieve tension.
- Develop a peaceful night routine: Take a warm bath or read a book. This may signify sleepiness. Avoid cell phones and iPads before sleep. These gadgets’ blue light disrupts sleep.
Enhancing Immunity
Having a strong immune system is crucial in your fight against cancer. Cancer cells may avoid the immune system and spread. Strong immune systems can detect, kill, and prevent cancer while preventing other viruses and illnesses from damaging your body.
Mindfulness has been found to boost immunity. Mindfulness meditation increases natural killer cell activity, which helps the immune system fight cancer, according to a Brain, Behavior, and Immunity research. According to another Journal of Alternative and Complementary Medicine Research, mindfulness-based stress reduction enhanced immunological function in breast cancer patients.
How can mindfulness boost immunity? Mindfulness reduces stress and anxiety, which weaken the immune system. This practice also helps you relax and regulate stress levels, which boosts immunity. Here are a few key areas to focus on as you get started:
- Daily meditation: Practice a guided meditation or concentrate on your breath and body.
- Self-awareness: Pay attention to your thoughts, feelings, and sensations. This reduces tension and relaxes.
- Frequent exercise boosts immunity. Strive to walk 30 minutes a day if your physical condition allows it.
Of course, healthy eating also supports immunological function. Consume plenty of veggies, lean protein, and nutritious carbohydrates.
Photo Credits By Unsplash
Reducing chemotherapy side effects
Chemotherapy may produce nausea, vomiting, exhaustion, and anxiety. These side effects might be debilitating. Mindfulness reduces chemotherapy adverse effects, research shows. Mindfulness-based stress reduction helps lower tiredness in chemotherapy patients, according to a Journal of Pain and Symptom Management research. Another research in Supportive Care in Cancer indicated that mindfulness meditation reduces anxiety in chemotherapy patients.
How may mindfulness lessen chemotherapy’s adverse effects? Mindfulness reduces stress and promotes relaxation, easing chemotherapy’s adverse effects. Mindfulness may help you manage symptoms and enhance your life.
To reduce chemotherapy side effects, try the following mindfulness tips:
- Focus on your breath: Breathe deeply and gently, exhaling tension and anxiousness.
- Guided imagery: Imagine a tranquil, serene place. Imagine being in nature or a relaxing place.
- Exercise self-compassion, particularly if you’re having trouble controlling your symptoms. If you need assistance, ask for it.
Read also: 5 Mindful Ways to Handle a Serious Diagnosis
