How Meditation and Exercise Helps Manage Cancer
Above + Beyond Cancer offers programs grounded in evidence and aims to promote recovery and prevention for cancer survivors.. Through the data from the Optimal Living program, we have seen that meditation is beneficial to cancer survivors. Of 82 participants who attended at least one virtual meditation program session of up to 12 sessions there was an average drop in resting heart rate of 8%. Lower resting heart rates are indicative of increased heart health and overall physical health. Good physical health is concomitant with good mental health. They are mutually influential to one another.
Attendees of the Mindfulness Cafe Program shared their praises for it. Don Frazer, a prostate cancer survivor, said “I have struggled with being able to meditate, and since all of the Above + Beyond Cancer activities have been good, I thought I would give it a try.” He then described the class as “very enjoyable” and the instructor Susan as “wonderful”. Ron Harling, another regular attendee of the program, voiced similar acclaim for the program. “Susan as an instructor is a wonderful guide in bringing us into moments of self realization and reflection often overlooked. So thankful for these classes, particularly during various treatments when the light of day does not seem to shine. I am so grateful for the work that goes into bringing the lightness of being to those in need.” And Morgan Newman, who also consistently achieved a 19.1% overall percentage drop from pre to post meditation session resting heart rates, said of the program, “It has helped me in creating mindful habits and allows me to hit the refresh button. My experience has made me feel like it has been worth it and rewarding. Everyone should try learning mindfulness and putting it into practice to help with their everyday lives.” Newman also said of the teacher, “Susan is a kind and compassionate human being and has always made me feel welcomed.”
In regards to the data collection of participants’ resting heart rates before and after a meditation session, Frazer said that lowering your heart rate is important as it can act as “proof that you are relaxing during your meditation”. And on the same topic, Newman said, “Cancer treatment has impacted my body in so many ways. Long-term side effects are difficult but with these practices, they can be managed and you can see results.”
Practicing Meditation, regardless of one’s health status has been proven to be beneficial. It helps to reduce stress, increase self-awareness, redirect focus into the present, increase patience and tolerance, improve quality of sleep, lower blood pressure, and, as we see from the data from this program, lower resting heart rate. With this information alone, we can see how it can specifically help cancer survivors in navigating struggles with treatment and recovery.
Meditation assuages the distress that naturally occurs with the development of cancer. Beyond the mental benefits of meditation, there has been research to suggest that meditation may have the power to fight against cancer on a cellular level. The peer-reviewed, scientific journal Cancer published a study in 2014 which documented findings showing that of breast cancer patients who practiced meditation over a 3-month period compared to patients who didn’t, their telomeres (protective caps on the ends of strands of chromosomes) remained at the same length through that period, and for those who didn’t, they shrunk. Scientists believe longer telomeres have higher protective benefits against disease in comparison to shorter ones.
Physical activity is also important for palliating cancer. Exercise has been shown to increase self-esteem, and decrease negative mood and mental health struggles. Exercise, like meditation, has already been shown to be beneficial to people irrespective of whether or not they are suffering from diseases. It has also been specifically shown to lower the risk of cancer in individuals. Some examples of how physical activity lower cancer risk include lowering levels of certain sex hormones, preventing high blood levels of insulin, reducing inflammation, improving functionality of immune systems, altering the metabolism of bile acids, reducing the time the digestive cycle takes, and helping to prevent obesity, all of which decrease factors that are associated with exposure to carcinogens and development and progression of cancer.
Above + Beyond Cancer provides opportunities to cancer survivors, of all stages and relations to the disease to live robust lifestyles, and to prosper and flourish regardless of health status. The organization provides not only an outlet for support for survivors, but also a family interconnected by a shared experience and struggle. This bond combined with the organization's emphasis on the importance of physical activity provides survivors with a very strong support system and overall increased well-being. What could’ve been feelings of alienation and isolation are replaced by feelings of belonging and determination to strive to be better. “There was a time that I didn’t think I could overcome cancer, I overcame it. I didn’t think I could climb a mountain, I climbed Kilimanjaro. I didn’t know that I could run a marathon, I ran a marathon. And as you start to do more and more of these things, it just opens up a whole new world.” - Corey McMordie, cancer survivor, Above + Beyond Cancer member.
To get involved in Above + Beyond Cancer Programs you may email mary@aboveandbeyondcancer.org
Written by; Jack Byassee, Bright College, Drake University
Sources used:
https://www.webmd.com/cancer/guide/cure-for-cancer
https://www.cancer.org/latest-news/take-a-moment-with-meditation.html
https://www.avma.org/resources-tools/wellbeing/physical-health-impacts-mental-wellbeing