I have heard a saying before, and I want to think about it very frighteningly: "As long as people live, they will definitely get cancer!" ”
Is there really nothing we can do about cancer?
No, the latest authoritative journal gives us an answer: exercise can not only benefit the body and mind, but also create a "cancer-suppressing environment" in the body!
So how does exercise improve or even "prolong" life? Which sports have the highest "sex ratio"? What do cancer people and ordinary people pay attention to exercise? Don't worry, let's talk about the amazing anti-cancer drug today - exercise.
One
Can exercise really "fight cancer"?
It is often said that "life lies in exercise, and exercise is beneficial to the body and mind", but for the saying that "exercise can prevent cancer", presumably few people have heard of it.
Can exercise really prevent cancer? Multiple authoritative studies to tell you the answers!
1
Exercise can limit the growth of the "king of cancer"
As we all know, pancreatic cancer is the "king of cancer", because of its difficult to find, high fatality rate, rapid deterioration, difficult treatment and other characteristics, even doctors find it very tricky.
But a june 2 study brought good news to many patients.
The study, from the journal Cancer Cell, one of the top international oncology journals, found that aerobic exercise can reprogram the immune system, inhibit pancreatic cancer tumor growth and boost anti-tumor immunity.
Source: Cancer Cell Magazine
The research team simulated aerobic exercise with low-intensity running, and had mice with early pancreatic tumors perform low-intensity exercise with another group of mice that were stabilized by a later transplanted pancreatic tumor "5 times a week, 30 minutes each time, running speed of 15 cm/s".
The results showed that the tumor formation process of the mice that were originally diseased was reduced by 50% after performing the exercise protocol; The mice that were transplanted with tumors had equally gratifying results after exercise, with tumor weight reduced by 25%.
Source: Cancer Cell Magazine
These findings suggest that aerobic exercise can play an active role in anti-tumor at the beginning of pancreatic tumors and during tumor progression.
This study also shows the importance of exercise in improving disease, and also provides a new guidance for clinical treatment.
In addition, exercise can not only limit the growth of pancreatic cancer, but also dare not be arrogant in front of it with other cancers!
2
Exercise reduces the incidence of 13 types of cancer
Previously, a large survey of 1.44 million people published in the world's top medical journal JAMA found that exercise training can significantly reduce the incidence of 13 cancers!
Source: JAMA magazine
The participants in the study were also more informative, selecting people in the 19-98 age group, with an average age of 59.
The results of this large 18-year study showed that exercise can greatly reduce the risk of cancer. For example, the risk of liver cancer is reduced by 27%; 26% reduction in lung cancer risk; 42% lower risk of esophageal adenocarcinoma; The incidence of breast cancer can also be reduced by 10% and so on.
It can be seen that if you want to keep your body away from the risk of cancer, you still have to move!
Two
How does exercise help the body "fight cancer"?
In fact, in order to find a way to fight cancer over the years, medical researchers have never stopped moving forward.
After a number of breakthrough studies have shown that "exercise can help people fight tumors", scientific research has entered the stage of "what factors in sports help the body fight cancer".
In September 2021, an article published in the journal Sports Medicine and Science was published titled "Serum Muscle Factor Expression and Tumor Suppressant Effects in Patients with ADT Prostate Cancer after 12 Weeks of Exercise". Research seems to have an answer to the secret weapon that can slow or stop cancer growth.
Source: Journal of Sports Medicine and Science
It is also the journal of the Chinese Sports Science Society (CSSS).
The study conducted a 12-week exercise intervention for 10 obese prostate cancer patients and took blood samples from participants directly after the exercise intervention for direct application to live prostate cancer cells.
The researchers found that after the exercise intervention, the patients' actin levels in their bodies increased significantly over three months. When the patient's blood after exercise is put into prostate cancer cells, the growth of cancer cells can be significantly inhibited.
That is, the body after exercise will produce a cancer-suppressing environment.
The head of the study pointed out that actin in the blood may be a secret weapon to slow or stop the growth of cancer, but their role is to activate the immune system, so that immune cells can perform the task of killing cancer cells.
And then the research continued. A study published in the International Journal of Cancer in February 2022 found that when an individual persists in moderate-intensity aerobic exercise multiple times a week for a long time, more anti-cancer molecules are released in the body, such as interleukin-6 (IL-6), which can act on abnormal cells, promote DNA repair, and slow the growth of cancer cells.
Source: International Journal of Cancer
Numerous subsequent studies have deduced that the possible mechanisms of influence of exercise in helping the body fight cancer include the following:
1) Exercised muscles release a variety of muscle factors, several of which have been shown to affect cancer cell proliferation, including interleukin-6, among others.
2) Exercise stimulates an increase in the level of epinephrine and norepinephrine, two hormones that can act directly on tumors and stimulate immune cells to enter the bloodstream.
3) Adrenaline can also stimulate natural killer cells to enter the blood circulation.
4) Interleukin-6 appears to guide natural killer cells to recognize tumors.
5) Epinephrine, norepinephrine and some actin can hinder tumor growth and metastasis.
According to a series of breakthrough studies, the body can produce cancer-suppressing ingredients after exercise to help people fight tumors.
So how do we need to exercise to maximize the positive role of sports?
Three
Anti-cancer "prescription": how to exercise scientifically?
Seeing that exercise can fight cancer, many people may have been unable to hold back their excited hearts, trembling hands, ready to try. So how to exercise, the effect is better?
1
Which sports are the most "cost-effective"?
A study involving 1.2 million people was published in the authoritative medical journal The Lancet, which analyzed the effects of 75 different exercises on physical health.
Source: The Lancet
It was found that the top three sports that benefited the body the most were swing sports (such as badminton, tennis, etc.), swimming, aerobics or gymnastics (such as brisk walking, jogging, cycling and aerobics, etc.)!
The three types of exercise can significantly and effectively reduce the mortality rate of all-cause causes in humans, with an impact of 47%, 28% and 27% respectively!
Source: The Lancet
In the study, we can see that the swing type of movement has an absolute advantage, almost twice the proportion of the second and third places.
What's even more interesting is that after further research, it was found that the top three exercises to reduce the risk of cardiovascular disease death were these three sports, which were reduced by 56%, 41% and 36% respectively!
Source: The Lancet
So, which sport has the best "value for money", the answer is obvious! But that's not to say you can only do these kinds of exercises. In fact, as long as you exercise properly, any way of exercising is healthy. Of course, the above three types of sports deserve priority recommendation.
2
How long does it take to exercise to benefit?
Exercise benefits the body, but not as long as you exercise, the better. The Lancet study found that the optimal duration of each exercise was appropriate between 45 and 60 minutes. Less than 45 minutes, poor results, greater than 60 minutes, will not produce higher returns, some sports will also have a counterproductive effect!
Source: The Lancet
A lower curve is a bodily benefit, and a higher curve is an increase in physical burden
It is clear from the chart that most sports such as aerobic gymnastics, walking, and running become heavier after 60 minutes, and the cycling is barely maintained, and recreational activities are the only ones that can still produce physical benefits after 60 minutes.
Therefore, each exercise is still a reasonable choice in 45 minutes to 60 minutes!
In addition, in terms of frequency, 3-5 days a week, 1 time a day has the highest return. Of all exercises, only walking can be slightly more frequent, up to 6 days a week. Other frequencies that are less than or more than reasonable are prone to physical burdens.
Final summary: 3-5 days a week, maintain 45-60 minutes of exercise every day, the best results!
3
Are there different ways to exercise for people?
Since we know that "exercise can fight cancer, is it that cancer patients have to move more"?
After all, cancer patients are patients, and they must evaluate their physical condition through professionals before exercising, and then do what they can, and moderation is good!
1. Cancer patients: It is recommended to start with a walk
When starting a walk, the amount of exercise should be small, and the time should not be too long, so as not to make people too tired. Each time you walk for 15-20 minutes, when the follow-up condition and physical strength keep up, you can increase to 30-40 minutes each time, fast walking and slow walking alternately, with slight sweating is appropriate.
At least 3-5 times a week, it is recommended to do it every other day, and the most recommended time for walking is from 5 to 7 pm. Other activities can be carried out on the advice of a doctor.
2. Average adults: Adhere to 150 minutes of aerobic exercise per week
The World Health Organization recommends that adults preferably engage in at least 150 minutes of moderate-intensity physical activity per week, or 75 minutes of high-intensity physical activity.
The intensity of exercise is divided as follows:
1
Small-intensity exercise:
The stimulating effect on the body is small, and the measured heart rate during exercise generally does not exceed 100 times per minute, such as walking.
2
Moderate-intensity exercise:
The intensity of physical stimulation is moderate, and the heart rate during exercise is generally 100 to 140 beats per minute, such as walking, jogging, cycling, tai chi, etc.
3
High-intensity exercise:
The stimulation of the body is stronger, which can further improve the fitness effect. The sports center rate exceeds 140 beats per minute, such as running, fast cycling, fast-paced aerobics and fast climbing, stair climbing, tennis singles, etc.
If you have a fixed exercise habit, or a person with a good physique, you can use medium and high intensity exercise; If you usually participate in less physical activity, or if you have a weaker physique, you can exercise at moderate or small intensity.
The specific amount of exercise depends on their own physique to adjust, so that the next day is not tired.
About the "sports anti-cancer" science is said to this, after reading the article feel useful, trouble everyone to like, in the look, do not forget to collect and share to more friends around Oh ~ ~
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