Can Stress Cause Cancer?

You often get stressed when you are facing a tight deadline or a difficult task or when you are feeling overwhelmed by a lot of competing demands. This can lead to an increased heart rate, shallow breathing, and tense muscles. It's like a pressure cooker with the lid on too tight - the heat and pressure build up until it is ready to burst. Chronic stress can be hugely detrimental to physical as well as to your mental health. Did you know it can lead to life-threatening diseases, including cancer?

Studies conducted by the National Cancer Institute in animal models (animals with a disease that is like or identical to human disease) and in human cancer cells suggest that chronic stress could worsen and spread cancer.² National Library of Medicine epidemiological and clinical studies over the past 30 years have found strong links between chronic stress, depression, social isolation and cancer progression.⁴

Let’s have a look at how stress increases cancer risk - in detail. Stress – The Silent Killer Stress is a state of worry or mental tension caused by mental, physical, or emotional pressure. It is the body's natural physiological and psychological response to a perceived threat. Stress hormones, such as cortisol and adrenaline, are released by our bodies when we are faced with a physical or emotional challenge. Excessive and prolonged release of these stress hormones can damage our cardiovascular, digestive, immune and reproductive systems, leading to a variety of physical and mental health problems.

Can Stress Cause Cancer?

Although stress does not directly cause cancer, it can be a contributing factor to the development of the cancer disease -

• Induces Hormonal Changes As mentioned before, stress causes the body to release certain hormones, such as cortisol and adrenaline, that are involved in the body's stress response. These hormones are released in a process known as the fight-or-flight response, which causes the body to prepare for a stressful situation by increasing heart rate, respiration, and blood pressure. These can affect the balance of other hormones in the body and lead to cancer development.
• Causes Inflammation Stress can lead to chronic bodily inflammation. The long-term effects of this chronic inflammation can be far-reaching and devastating. It can lead to increased cell growth and division, causing cancer cells to grow and spread more rapidly.
• Leads To Unhealthy Lifestyle Habits Chronic stress can lead to feelings of hopelessness and depression, which can lead to people making decisions that are not in their best interest. They may adopt unhealthy lifestyle choices, such as smoking, excessive alcohol consumption, poor diet, etc. These behaviours can have a profound physical impact on your health, including cancer development.
• Lead To Unhealthy Eating Habits Stress can also cause huge changes to a person’s diet and eating habits. It can lead to overeating or eating less than what is necessary. In most cases, the stress hormone cortisol tricks the brain into thinking that the body needs more food in order to deal with the threat at hand. This can also cause cravings for sugary, salty, and fat-rich foods, which can lead to unhealthy weight gain. Being overweight and obese can lead to long-term inflammation in the body, elevating the risk of cancer.
• Disrupts The Immune System The immune system's primary function is to protect the body against infections and diseases by generating an appropriate response to destroy them. It also recognises and eradicates unhealthy cells that can lead to cancer or other diseases. Stress, however, slows down the immune system's ability to fight off antigens, i.e., the stress hormone cortisol can suppress the body's ability to fight. A weakened immune system can lead to the development of cancer or other diseases.
• Leads To Sleep Deprivation When cortisol is released, it can disrupt the body's natural sleep-wake cycle. This means that the body is unable to enter a deep, restful sleep, which is necessary for the body to repair itself. Chronic sleep deprivation can lead to a weakened immune system - leaving you susceptible to diseases and illnesses including cancer. Note: Many other factors can contribute to cancer, including genetics, environmental exposures, lifestyle choices, chance, etc.

What Are Some Ways To Prevent Stress?

Here are some ways to avoid stress in your day-to-day life -

• Adopt A Healthy Lifestyle Get enough sleep, engage in regular physical activity, and eat a balanced diet. A healthy lifestyle helps to boost your immune system, reduce stress, and give you more energy throughout the day.
• Practice Relaxation Techniques Relaxation techniques like deep breathing, meditation, and massages can help reduce stress levels and make you feel more relaxed and energised.
• Quit Unhealthy Habits Reduce your alcohol consumption and refrain from smoking and using drugs. Make a conscious effort to replace these habits with better ones, such as regular exercise and quality nutrition.
• Organise Your Schedule Planning your schedule that allows for breaks and relaxation can help reduce stress and allow you to be more productive.
• Learn To Say No When you overcommit, you can end up feeling overwhelmed and stressed out. This can cause burnout, which can, in turn, cause problems to both your physical and mental health. Learning how to say no will help define your limits, prioritise tasks, and ensure that you are taking care of yourself. Setting boundaries in your personal and professional lives can help you stay focused, manage your time more effectively, and protect your mental and physical health.
• Engage In Relaxing Activities Try engaging in activities that you enjoy and that will help you relax, such as spending time with loved ones, self-care rituals like taking a bath, reading a book, watching movies, etc. These activities can reduce stress levels and help you take a break from the everyday grind. They can also give you a sense of satisfaction and purpose, which can improve your overall mental health.
• Consult A Professional Go for professional help if the stress you’re facing becomes hard to manage or obstructs your daily life. A mental health professional can help you identify the sources of your stress and provide strategies to help you manage it more effectively.
• Avoid Stress-Inducing Situations Limit your exposure to individuals or situations that consistently put you under stress. By removing yourself from such situations, you can reduce the negative emotions and hormones that are released in your body, which will help you to stay calmer and more relaxed in the long run.

How To Relieve Stress Quickly?

Here are a few tips to help you relax and reduce stress quickly -

• Deep breathing techniques calm your mind as well as activate your body's relaxation response. With regular practice, you can access a sense of inner peace and balance during moments of stress.
• Take a break for activities that bring you joy, like going for a walk or stretching.
• You can listen to soothing music or relaxing nature sounds. This will induce a feeling of relaxation and help to create an atmosphere of calm and tranquillity.
• Close your eyes and imagine yourself in a calm and positive space. By doing so, you can create a mental refuge that calms your mind and soothes your spirit.
• A listening ear can help us unpack our thoughts and feelings and provide you with a safe space to express ourselves without judgement. So, it can be helpful to receive advice and validation from someone who has experienced similar struggles.
• Engage yourself in activities like reading or drinking tea to clear your mind, allowing for better focus and clearer thinking. These techniques may not eliminate stress, but they can provide temporary relief and allow you to regain your equilibrium.

Wrapping up!

We hope this article helped you understand how stress affects health. Stress can be like quicksand - the more you struggle, the deeper it pulls you in. It can have a detrimental impact on your physical and mental health, affecting your ability to cope with everyday life tasks and activities. To keep yourself from becoming overwhelmed, it's important to take moments to pause and breathe, to set realistic expectations, and to ask for help when needed. This can help you stay afloat and restore balance in your life.
Sources ²https://www.cancer.gov/about-cancer/coping/feelings/stress-fact-sheet#:~:text=of%20some%20cancers.-,How%20does%20stress%20affect%20people%20who%20have%20cancer%3F ⁴https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3037818/