Cancer and Stress | a 4Cs Blog 18th August

The Impact of Stress

There are many risks proven to cause cancer, including smoking, obesity, UV exposure, and over-consumption of alcohol or processed meat. But there are also lots of claims about cancer that are not always clear-cut or supported by scientific evidence. In this blog, we are looking at the link between stress and cancer.

Stress is what we feel when we are under mental, physical or emotional pressure. Stress has many negative connotations, but is something we all feel from time to time and is not always a bad thing; it can even keep us motivated and stop us from becoming bored.

Stress is a normal part of life and a common response to things like giving a presentation at work, being stuck in traffic or running late - this is known as acute stress, which is only temporary and tends to go once the event is over. Or it may be bigger life situations, such as moving house, relationship breakdown, health problems or being made redundant.

Unresolved stress that continues over a longer period of time - being a carer or long-term unemployed, for example - is more damaging to health and can create feelings of hopelessness. It can take its toll both mentally and physically, leading to issues such as headaches, sleep trouble, digestive problems, high blood pressure, heart disease, anxiety or depression. Chronic stress can lower our immune defences, making us more susceptible to getting ill with colds and flu.

Your Response to Stress

However, our response to stress is really important, because how we choose to cope with stress can have a bearing on our cancer risk. When we feel emotional or stressed, we tend to make more impulsive decisions. Thus making healthy food choices or sticking to a regular exercise routine becomes harder. If stress goes undealt, you may stop taking proper care of yourself and form bad habits, such as smoking, drinking more alcohol or binge eating to deal with tensions at home or work; these behaviours increase your cancer risk. So, while stress on its own has no direct link with cancer risk, it often becomes more difficult to stay healthy when we are under stress.

According to research, just under half of cancer-related deaths are preventable, and lifestyle changes can make a huge difference.

Making small, everyday changes can result in an immense improvement in your cancer risk, with approximately a 40% or 50% reduction. These include limiting alcohol consumption, maintaining a healthy weight, leading an active lifestyle and not smoking. It is never too late to make changes; by developing these healthy habits sooner rather than later, you’re more likely to reap the benefits in your old age. Small, sustainable changes can have a great impact. We know that everyone responds to stress in different ways, but by finding positive ways of dealing with stress, we become less likely to turn to unhelpful ‘coping mechanisms’ which increase our chances of developing cancer.

We can’t always stop stressful events from happening, but we can choose how we respond to stress. Here are some beneficial ways of managing stress that also apply if you have had or currently have cancer:

• Look after your mind and body by being more active. When feeling stressed, exercise can be the last thing on your mind! But being active doesn’t have to mean spending hours in the gym, or forcing yourself to go for a run! It can be gardening, brisk walking, dancing, or wheeling a wheelchair. What counts as exercise may surprise you.
• The source of our stress is often emotional, so don’t keep your worries bottled up. A problem always feels heavier when the only person carrying it is you! It is good to talk to people you trust, as we often have common problems. Alternatively, you might consider talking therapy or CBT.
• Strive for a healthier lifestyle. Stress can change what we eat, and how much of it (including overeating or undereating). Aim for a healthy, balanced diet and cut back on alcohol, because the less you drink, the lower your cancer risk! You can also get free stop-smoking support.
• Ensure you are sleeping enough. Getting up to eight hours of sleep a night is an excellent defence against stress, giving your body time to heal and increasing your immune defences. It improves mood too, meaning you’re less likely to reach for junk food or make other unhealthy choices. If you struggle with sleep, regular exercise and fresh air can help, as well as getting into a regular routine and avoiding technology late in the evening.
• Practice yoga or meditation, as relaxation and breathing exercises give your busy mind a rest, and help you feel more in control and less overwhelmed. You don’t need to be an expert, anyone can start! If you find it difficult to relax and be mindful, find a quiet space, take some deep breaths and try envisioning your favourite holiday spot or somewhere you feel peaceful.

More information

If you have been diagnosed with cancer, there is extra information on coping emotionally here.

You could also try things like writing a journal to get your worries down on paper, joining a support group, or spending more time in nature. Factor in a little more time each week for the things you enjoy – whether that’s catching up with friends, listening to music, or doing something creative; anything you find relaxing is good.

You might also like to try out one of many Apps that support anxiety, stress management and mindfulness - two great examples are Happify and Headspace. Both offer free trials but you should always be aware of subscription fees if you subscribe.

That's it for this week.

Have a lovely Friday and weekend