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Studies show that there is a definite link between cancer and physical activity. Regular exercise reduces your personal risk of cancer but if you don’t get enough sleep, you could cancel out the positive effects of your workouts.
Sleep Benefits Confirmed
According to the American Association for Cancer Research, sleep deficiency may counteract the immune, hormonal, and metabolic benefits received when regular exercise is part of a healthy lifestyle or cancer treatment plan.
During the study, active women ages 65 and younger lost the benefits of their active lifestyle if they got less than seven hours of sleep every night. Their cancer risk was actually higher than those women who were exercising and getting enough sleep but still less than those who exercised little.
Lack of sleep has a big impact on your health in general. Not getting enough quality sleep can cause an imbalance in two of the hormones that affect your cancer risk.
- Cortisol is the body’s “stress hormone” and is released during times of anxiety. People in the United States are chronically sleep-deprived. Physical and mental exhaustion causes your body to produce more cortisol. This could play into the development and progression of cancer cells.
- Melatonin is produced during sleep. It has powerful antioxidant properties that help prevent damage to cells that may eventually become cancerous. When you don’t sleep enough, your body cuts back on your melatonin production – leaving you at risk for cancer and other serious conditions.
Cancer patients who find a way to effectively manage their stress levels and implement an exercise routine tend to do better during their treatment and recovery than those who don’t. Lack of sleep, overwhelming stress, lack of exercise, and depression affect your immune system in ways that could impede your cancer fight.
6 Steps for Achieving the Best Sleep Benefits Possible
#1: Sleep when your body tells you.
… And as much as your body needs. This is crucial during cancer treatments that sap much of your energy.
#2: Exercise once a day for 30 minutes.
Low-impact exercise counts so take a walk, swim a few laps, or join a class to get those workouts in. There are even chair exercises if you’re struggling with balance and coordination. One of my personal favorites is rebounding (jumping on a mini-trampoline) to get my heart rate up and the lymphatic system moving.
#3: Avoid caffeine, alcohol, carbs, and sweets for 8 hours before bedtime.
Most of these are easy to avoid if you are practicing a ketogenic diet. If you are not eating a keto diet, be sure to avoid these before bed as they affect our ability to experience deep sleep. A 2013 Scientific Research study concluded that “energy drinks, other caffeinated beverages and alcoholic beverages are risk factors of poor sleep quality.”
#4: Keep your room cool, quiet, and dark for sleep.
Your melatonin levels increase at night so keeping the room dark and cold encourage prolonged, natural melatonin production. A 2010 study in The Journal of Clinical Endocrinology & Metabolism found that individuals exposed to room light “during the usual hours of sleep suppressed melatonin by greater than 50% in most (85%) trials.”
#5: Get on a regular sleep schedule.
Try to get on a schedule where you sleep and wake at the same time every day to get your body accustomed to your new routine.
#6: Meditate and pray before you go to sleep to calm your heart and mind.
If your normal sleep routine has been disrupted due to stress, pain, or treatments, it is important to spend time in prayer and meditation to calm your heart and mind, facilitating peaceful sleep, wholeness, and healing. Your body desperately needs the benefits of sleep to help you fight and prevent cancer.
The Importance of Exercise
While exercise can help prevent cancer, it becomes particularly important during and after treatment. Studies show that exercise and weight control is helpful in preventing the return of cancer (primarily colon cancer and breast cancer). Being overweight greatly increases the chances of cancer recurring or having a new cancer develop.
For those with cancer, exercise helps increase energy levels, stabilize moods, and boost overall confidence. If it’s not a regular part of your routine, start as soon as possible following diagnosis and treatments!
Once a patient has received a diagnosis, they tend to slow down and may become depressed. Naturally, there is a period of adjustment as you cope with initial stress and begin your cancer fight. However, “taking it easy” is not a good long-term solution.
Make a plan to take control of your health and include exercise! Be as active as you can within your physical limitations. Alternate between stretching, aerobic, and strength training to achieve a balanced workout. Better yet – talk to your doctor to define a plan that works best for you.
- Stretching and flexibility exercises can be done by anyone to maintain mobility.
- Aerobic exercise gets your heart rate up and your blood pumping.
- Resistance or weight training are designed to strengthen and build muscle. During cancer treatment, people lose muscle tone and gain fat.
Additionally, there are plenty of exercises you can do in or around your home. During the day, make time to stretch or take a short walk. Your energy levels and strength will gradually improve with consistent exercise.
Exercise and Sleep – The Dynamic Duo
One of the biggest benefits of exercise is its effect on sleep. Exercise works your body, the muscles, the joints, lungs, and heart. The circadian rhythms (your internal sleep cycle) in your body are enhanced by exercise. This makes you more active during the day and promotes quality sleep at night.
Which is more crucial to preventing, fighting, and beating cancer? Both!
Scientists, doctors, and many cancer organizations agree that the right balance of exercise and sleep is important. They need to be part of your overall cancer-fighting plan. Let exercise and sleep be your one-two punch in the fight against cancer!
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Julie Rouse says
Your videos inspire me both spiritually and practically. Thank you both.
Love and Hugs,
Hi, I have metastatic breast cancer, also one lung so it makes it a little difficult for me to exercise I’m 75 in good spirits. So what can I do to exercise because I get out of breath so quickly? I also have bought tapes and books from you folks from your cancer programs your videos and love them share them with friends and family. Blessings to you both.
Customer Success says
We are sorry to hear about your diagnosis. Here are some great articles about exercise that may help answer your question: https://thetruthaboutcancer.com/?s=exercise
Wishing you all the best!
I like to hear your opinion on this…
I recently found out that I have throat cancer. I NEVER took the covid-19 vaccine.
Is it possible that the cancer was caused by the SPIKE PROTEINS generated from the people who got vaccinated?
Thank you for reaching out! Here’s an article from our website about the COVID vaccine. https://thetruthaboutcancer.com/breaking-fda-approves-pfizer-biontech-covid-19-vaccine-behind-closed-doors/ We hope this is helpful!
Trish Chedgzoy says
You and Ty are truly an inspiration, I love the Truth about cancer and pet cancer series, both brilliant.
Cheryl Peterein says
Thank you so much for sharing your powerful. life saving information for all of us. You truly are wonderful, generous individuals. Keep up the great work that you do for everyone. I appreciate all your information and use what you recommend on my animal patients as well as myself.
Kay Taflinger says
Thanks to you and Ti for all your help and information, I have been with you guys for a few months now. When I had a suspicion of cancer but not yet diagnosed, I came across THE TRUTH about cancer, wow did I get beneficial information. I was recently diagnosed with Peritoneal Carcinomatosis, my life flashed before me! What did I do wrong, from a very young age I was into health and fitness, I raised 3 children that way, the four of us rarely had colds, illness, vit c was our routine. I was totally shocked with the diagnosis and immediately began a fight of healthy eating, fresh fruit and vegetables, exercise.
I am now at the stage of my Dr. ordering Chemo. I truly do not want this, and I am at a place at this time of doing Chemo or refusing, I’m stuck! My family support says do Chemo. At this time I am considering seeing a Nutrionists. My oncologist wants me to start Chemo immediately. Will see where I go with this.
I do thank you both for all the information you give out it has been very helpful for me. Keep up your good work that has helped so many like me.
Best to you guys. ( PS am reading Chris’s book The Truth About Cancer)
Customer Success says
We are so sorry to hear what you are going through. The best advice we can give you is to consult with one of the doctors/experts that we interviewed in our Global Quest Series. Here is a link to get their information: https://thetruthaboutcancer.com/experts-info-sheet/
We will keep you in our thoughts and prayers.
Thanks so much for your work.. I am actually getting more muscle than ever and fighting breast cancer on my own. Good food, lots of walking in a nature park close to me. And going to the Sauna and rebounding Keep up the good work with gratitude Norma Cole
Christopher Wiseman says
As far as cancer patients are concerned, there is no chance of improving their health balance if they continue receiving chemotherapy. It would have to be a huge leap of faith to stop the chemo by the fact they accepted chemo in the first place but if they develop the faith to stop will mean they have the right state of mind for sleep to improve.
Tom Lindsey says
I love TTAC and appreciate very much what my brother and sister in Christ have done. God bless you 🙏
Customer Success says
Thanks for the compliment Carma! We hope you have had the chance to read some of our other articles as well!
Unfortunately this advice is useless to anyone trying to protect themselves from cancer. A most recent example is cancer case of Opera baritone Dmitry Hvorostovsky. He was well known for every day work outs, had a fabulous physical health, and plenty of good sleep! To those who don’t know, which are the most, an opera singer CANNOT afford NOT to sleep because otherwise they CANNOT perform! ! The operatic voice is in direct connection to the good sleep, so a combination of good exercise and good sleep in the case of Dmitry was well known. The opera legend died of brain cancer, so rest assured that your advice is good for general well being of all creatures, but will not and cannot prevent cancer.
Nickname (Terry) says
I haven’t had time to read all the e-mails sent, but I save every one of them and try to read a couple every night. I survived breast cancer surgery and radiation, but now have another issue and will be having another biopsy soon on another part of my body. Don’t like discussing too much on e-mail. However, I want you to know that your caring and information for strangers is a God send to us that are scared out of our minds. I have found a wonderful Dr from Boston and my hopes are if this is bad, then I pray for a treatment that will work. Thank you both from the bottom of my heart for all you do. You are truly amazing people.
God bless you.
Customer Success says
We are so glad that you found us! We will keep you in our thoughts and prayers.
Kjell Steinar Andersen says
Melatonin can also be carsinogenic aa far aa I heard from a recent lecture about sleep or maybe I heard wrongly.
Edna demetria says
Thank you for guidance and prevention about cancer,.god bless,.
Joyce and Michael Raftery says
Thank you for all the practical help!
The click here does not work for me.
Customer Success says
Please try clearing your cookies and cache and then trying the link again. Hopefully this helps!
Thanks, the artickle may start up me more
Silvia Logan says
Even after my mother had her ovaries removed because they were producing too much estrogen which was causing her breast cancer, her estrogen was still very high because my mother was obese and her oncologist said that fat tissue converts into steroids which produce high amounts of estrogen. My father thought that my mother being obese did not help the metathesis of breast cancer to other parts of the body, is that true?
Consider Apricot seeds. Famous for a cancer fighting food. See the old video, but very valuable: “World Without Cancer, The Story of Vitamin B17” by G. Edward Griffin.
Also famous for: “The Creature from Jekyll Island: A Second Look at the Federal Reserve”. How America was overthrown.