Exercising at This Exact Time Can Lower Your Risk of Cancer, Study Says
Sport is always good for your health. However, in trying to tweak your exercise, there is a certain period of time that has been shown to make the biggest difference in lowering your risk of cancer. A September 2020 study published by the International Journal of Cancer (IJC) found evidence that early morning exercise may lower the risk of breast and prostate cancer. To know more about when to hit the gym, read on and for red flags that shouldn't be ignored, these are the throat cancer red flags you need to know about.
The American Cancer Society (ACS) has long claimed that physical activity can help prevent cancer, and inactivity can do the opposite. "The main modifiable determinants of cancer risk are weight control, eating habits, and physical activity," according to the ACS Diet and Physical Activity Guidelines, published in 2012. A review of previous studies published by the Annals of Internal Medicine in 2015 linked sedentary behavior to higher cardiovascular and cancer mortality.
The recent IJC study found that routine early morning exercise is more beneficial in preventing breast and prostate cancer than any other time, and this is all related to our sleep cycle. According to the study, both breast and prostate cancer have been linked to disturbances in our circadian rhythms. If you do something to stop the natural rhythm of the day, you are at increased risk of developing these two types of cancer.
A study published by Endocrine Reviews in 2016 suggested that the circadian rhythms can be disrupted in a variety of ways - including night shifts, increased light exposure at night, sleep restrictions or deprivation, limited light exposure during the day, and yes, physical disorder activity.
According to the IJC study, the best time to exercise to reduce cancer risk is between 8 a.m. and 10 a.m. Those who did routine physical activity during this period showed evidence of a lower risk of prostate and breast cancer. So if you want to improve your daily rhythm and reduce the chances of developing these two types of cancer, switch your daily exercise to the morning shift.
If you're looking for more ways to lower your risk of cancer, read on for more health advice. Read the lymphoma warning signs you need to know about.
Eat a healthy diet.
Bowl of broccoli on the table
A notable study published in the Nutrition Journal in 2004 reports that lifestyle and diet changes can prevent around 30 to 40 percent of all cancers. The study suggests that people "avoid nutrient-poor foods like concentrated sugars and refined flour products that contribute to impaired glucose metabolism (which leads to diabetes)" and avoid red meat.
The researchers also attribute low fiber intake and an imbalance of omega-3 and omega-6 fats to an increased risk of cancer. To lower your risk of cancer, the researchers suggest increasing your flaxseed intake and eating plenty of fruits and vegetables, especially allium (onions, garlic, leeks, shallots) and cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, arugula). If you would like to receive more useful information straight to your inbox, subscribe to our daily newsletter.
Protect yourself from the sun.
Man putting sunscreen on a tattoo on his arm
Skin cancer is one of the most common - and preventable - types of cancer, according to the Mayo Clinic. To lower your risk of skin cancer, the Centers for Disease Control and Prevention (CDC) recommend avoiding the midday sun, using sunscreen, covering exposed areas, and wearing a hat. For more information on skin cancer, check out These Skin Cancer Facts. Doctors want you to know about it.
To be vaccinated.
Doctor is read to vaccinate patient with shot
Getting vaccinated against viral infections such as hepatitis B and human papillomavirus (HPV) can reduce the risk of cancer. Hepatitis B can increase the risk of developing liver cancer, and HPV "can lead to cervical and other genital cancers, and squamous cell carcinoma of the head and neck," according to the Mayo Clinic. And to take a look at some of the most famous survivors, here are celebrities who fought and won cancer.
Avoid or quit smoking
Advice to quit smoking today
The Prevent Cancer Foundation reports that cigarette smoking is linked to approximately 90 percent of lung cancers in the United States. However, if you are a smoker, it is not too late to lower your risk of lung cancer. Quitting smoking can significantly reduce your risk. And to make sure your lungs stay healthy, learn about these warning signs your lungs want to send you.
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