Reducing Your Risk of Cancer Through Lifestyle With Dr Mhairi Morris. Podcast Episode 13
In this podcast episode we’re looking at how to reduce our risk of cancer with lifestyle. Today’s message is that there are so many things that you can do. So many things that you can do that are easy!
Today I am talking to Dr Mhairi Morris, lecturer at Loughborough University UK and founder of Essential Cancer Education.
Reduce Your Risk of Cancer Podcast Episode 13
How to Reduce Your Risk Of Cancer with Lifestyle
- Exercise
- Don’t smoke.
- Avoid sun damage.
- Be a healthy weight.
- Sleep 7-8 hours a night.
- Avoid “bad stress”.
- Breastfeed
- Don’t take HRT.
How Exercise Can Reduce Your Risk of Cancer
Exercise can help you to not get cancer in the first place. It can reduce the risk of getting a second cancer. It can also help treatment to work better.
Exercise is part of a healthy life.
In contrast, a sedentary lifestyle increases your risk of cancer.
The Geeky Stuff
- Exercise can prevent cancer growth.
- Exercise can kill “wobbly cancer” cells.
- Exercise increases Natural Killer Cells which attack cancer cells.
How Much Exercise Should I Do?
You want to aim to get your heart rate up for 30 mins, 5 times a week. This is “moderate to intense” exercise.
For example, going for a brisk walk.
It’s difficult to know exactly what type of exercise helps to protect you from cancer. But we think house work counts.
High Intensity Interval Training (HIIT) and Cancer
If you do a one off episode of HIIT, you release a pro inflammatory response. (Not good.)
If you continue doing HIIT regularly (3 or 4 times a week) you change the inflammatory response to a beneficial response.
See also: Podcast Episode 7 Health Benefits of Exercise
Sun Damage and Cancer
Sun rays can harm your DNA and increases your risk of skin cancer.
Over Eating and Obesity Increases Your Risk of Cancer
This is one of the biggest risk factors that we now see. It is linked to high glucose levels.
A Sedentary Lifestyle Increases Your Risk of Cancer
A sedentary lifestyle affects your metabolic hormones.
It is also linked with obesity.
Stress Increases Your Risk of Cancer
There is evidence to show that certain types of stress increase your risk of getting cancer.
Mindful activities, such as meditation and journalling, can help with the psychological impact of having cancer.
See also: Podcast Episode 3 Meditation for Beginners
See also: Podcast Episode 9 Coping with Stress
Lack of Sleep Can Increase Your Risk of Cancer
Aim for 7-8 hours of sleep to reduce your risk of cancer and heart disease.
Breast Feeding and Pregnancy Reduces Your Risk of Breast Cancer
The longer you breast feed, the more you reduce your risk of breast cancer.
HRT Can Increase Your Risk of Breast and Ovarian Cancer
HRT is a complicated topic. It can increase your risk of breast and ovarian cancer. It can also increase your risk of heart disease and strokes.
It may slightly reduce your risk of bowel cancer. But there are many things that you can do to decrease your risk of bowel cancer, such as eating lots of fibre and not eating red meat.
See also: Podcast Episode 11 Reduce Your Risk of Cancer with Diet.
See also: More details about HRT.
Emotions and Cancer
Emotions are tied up to stress.
See also: Podcast Episode 2 Letting Go of Anger
Reference in the podcast: Radical Remission by Dr Kelly Turner.
She interviewed a thousand people who had all had amazing remissions.
The 9 Key Factors that the People With Radical Remissions had in Common
- Releasing suppressed emotions
- Radically changing your diet
- Using herbs and supplements
- Having strong reasons for living
- Increasing positive emotions
- Taking control of your health
- Following your intuition
- Embracing social support
- Deepening your spiritual connection
Lifestyle Factors that Increase Your Risk of Getting Cancer
- Smoking
- Alcohol
- Sun damage
- Inactivity
- Over eating
- Bad stress
- Lack of sleep
- HRT
Lifestyle Factors that Decrease Your Risk of Getting Cancer
- Exercise
- Breastfeeding
- A healthy diet
Exercise and Chemotherapy
Patients who exercise before surgery are more likely to recover quickly.
Patients who exercise during chemotherapy are more likely to respond well to the chemotherapy and have fewer side effects.
Keep in Contact with Dr Mhairi Morris
Check out Essential Cancer Education.
You can also sign up for a guide for health professionals to help their cancer patients live well with cancer.
Author Bio
Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.
