When diagnosed with cancer, you face a range of challenges – physical and emotional. Did you know that yoga can help cancer patients feel better? Yoga offers a holistic approach to healing, incorporating not just physical postures, but also breathing techniques, meditation, and mindfulness practices. These elements can reduce inflammation and enhance overall well-being. Additionally, yoga can help you reduce the depression, anxiety, and fatigue commonly experienced during cancer treatment. And it can improve sleep!
Additionally, by focusing on the present moment and connecting with your breath, yoga can provide a sense of calm and relaxation amidst the chaos of medical appointments and procedures. Finally, by cultivating an attitude of acceptance and gratitude, yoga empowers cancer patients to practice self-reflection and self-compassion, while finding moments of peace and joy amidst a challenging journey.
Undeniably, cancer takes a toll on both the physical and emotional well-being of patients. Yoga can help cancer patients manage their symptoms and improve their quality of life.
What is yoga?
Yoga is a holistic practice that originated in ancient India and has been passed down through generations as a way to achieve balance and harmony in life. The practice involves a combination of physical postures, breathing exercises, and meditation techniques that work together to create a sense of unity between the body, mind, and spirit.
The benefits of yoga extend beyond physical health, providing emotional solace and mental clarity, which are crucial during cancer recovery.
Although studies show that yoga can help cancer patients, many of the studies, including those cited below, were small studies, so use the information with caution.
Yoga can help cancer patients in a variety of ways.
Yoga has the power to heal not just the body, but also the mind and soul. By focusing on the present moment and connecting with your breath, you can experience a sense of calm and relaxation that can help you heal. It is a gentle yet powerful tool that can help reduce inflammation and fatigue while providing a sense of peace and well-being.
For cancer patients, this holistic approach can be especially beneficial since it can help with not only some physical symptoms but also the emotional and mental toll cancer takes.
For instance, in a 2022 study of 136 cancer patients, the group who practiced yoga (and also received traditional cancer treatments) had less anxiety and depression, and improved health-related life quality, as compared to patients who did not practice yoga and only received traditional cancer treatments.
Finally, the gentle movements and stretches in yoga can improve flexibility, strength, balance, and range of motion – all improvements that can be particularly helpful if you have physical limitations.
These practices not only promote relaxation but also aid in improving sleep quality and overall mental well-being.
Yoga can help cancer patients by reducing inflammation.
Importantly, inflammation is often associated with the development and progression of cancer, often as a result of the body’s immune response to the presence of cancer cells. Additionally, many traditional cancer treatments can cause inflammation.
Notably, inflammation is one of the most important causes of the majority of cancer symptoms, including pain, fatigue, cachexia (muscle loss), and anorexia (loss of appetite). Unfortunately, chronic inflammation can persist long after cancer treatment has ended.
Additionally, low-grade systemic (body-wide) inflammation can harm organs and the central nervous system and has been associated with cancer-related fatigue, anxiety, and depression.
How can yoga help inflammation?
Yoga offers a holistic approach for reducing inflammation in the body. Evidence suggests that yoga can be a viable intervention to reduce inflammation across a multitude of conditions, including cancer.
Through the combination of gentle postures, deep breathing exercises, and mindful meditation, yoga stimulates the parasympathetic nervous system, which helps reduce inflammation.
For instance, one review of studies found that regular yoga practice can lower levels of inflammatory markers in the blood, providing relief from the symptoms of inflammation while promoting overall well-being.
Simply put, yoga can help you effectively manage and reduce your inflammation, which can provide a wide range of health benefits.
Yoga can help cancer patients by reducing stress.
Stress is a term for what people experience when they are under mental, physical, or emotional pressure. Although there are many stressors in life (factors that can cause stress), a cancer diagnosis and going through cancer treatments can certainly cause stress.
The body responds to external stressors by releasing stress hormones that increase blood pressure, heart rate, and blood sugar levels. Ongoing (chronic) stress can cause health issues, including digestive problems, heart disease, high blood pressure, headaches, trouble sleeping, depression, anxiety, and a weakened immune system.
Interestingly, a recent study found that breast cancer patients with a high allostatic load (the cumulative wear and tear on the body caused by chronic stress and life events) had almost a 50% higher all-cause mortality risk versus patients with a low allostatic load. This study underscores the importance of trying to reduce your overall stress.
Studies suggest that yoga can significantly reduce levels of cortisol (the body’s stress hormone).
Yoga can help cancer patients combat fatigue.
Many cancer patients experience fatigue (feeling really tired) that is not simply a result of physical exhaustion. Instead, cancer-related fatigue is a complex symptom that can be caused by a variety of factors, including the cancer itself, treatments like chemotherapy and radiation, pain, and emotional distress. This type of fatigue, often described as different from typical tiredness can persist even after sleeping or resting.
Unfortunately, cancer-related fatigue can impact your life during and after treatment. In fact, some people experience this type of fatigue for months or even years after finishing treatment. Unsurprisingly, the fatigue experienced by cancer patients can feel overwhelming, making it difficult to perform daily activities or enjoy life to the fullest.
Thankfully, yoga can combat fatigue and restore vital energy. Restorative yoga poses, such as gentle backbends and supported inversions, help rejuvenate the body and reduce fatigue.
Breathing exercises, such as alternate nostril breathing and belly breathing, also promote relaxation and increase oxygen flow, providing a much-needed boost of energy.
Incorporating mindfulness meditation into your yoga practice can further enhance energy levels and combat fatigue. In fact, research shows that meditation can reduce inflammatory/immune problems, pain, stress, anxiety, and depression each of which can worsen fatigue.
Furthermore, practicing yoga Nidra, also known as yogic sleep, can be particularly beneficial for combating fatigue. Yoga Nidra is a guided meditation technique that induces a state of deep relaxation while maintaining awareness, allowing the body and mind to enter a state of profound rest. This practice not only helps alleviate physical fatigue but also addresses mental and emotional exhaustion, providing a holistic approach to combating fatigue in cancer patients.
Yoga can help cancer patients regain control of their bodies.
Interestingly, the physical practice of yoga can help cancer patients regain a sense of control over their bodies. The gentle movements and stretches in yoga can improve flexibility, strength, and balance, which may have been affected by cancer treatments. This regained physical strength and confidence can boost your morale and sense of self-efficacy, empowering you to face the challenges of your illness with resilience and determination.
Yoga can help cancer patients connect to a supportive community.
Importantly, yoga can offer a sense of community and connection for cancer patients. If you join a class for cancer patients, you can bond with others going through similar challenges. Sharing your experiences, fears, and triumphs with others who truly understand can foster a sense of belonging and understanding that is invaluable during a time of vulnerability. This camaraderie can be incredibly uplifting and comforting during a time when you may feel isolated or misunderstood.
Additionally, the sense of empowerment that comes from taking an active role in your recovery through yoga can boost your confidence and overall well-being.
Incorporating yoga into your cancer recovery plan.
Integrating yoga into your cancer recovery plan can be a transformative experience. It’s crucial to consult with your healthcare team before starting any new exercise regimen, including yoga. Ask about any limitations you might have, and make sure your doctor thinks you can manage gentle, physical activity.
Once you have the green light, look for a certified yoga therapist, preferably with experience working with cancer patients.
Importantly, your instructor should provide personalized instructions for poses modified to your abilities. Your instructor should include options for gentle and supported poses using props you should have at home, such as blankets, books, and pillows, to make poses easier if you have limited mobility and low energy.
An experienced instructor can guide you through tailored practices that suit your needs and help you navigate any physical or emotional challenges. Remember, you should go at your own pace, listening to your body and honoring what feels right for you.
Take precautions to stay safe.
Importantly, you must prioritize your safety when practicing yoga during and after cancer treatment. Like when starting any new exercise regimen, you should take precautions to maximize benefit and reduce risk.
Talk to your doctor before starting yoga. Additionally, you should start slowly with yoga, listen to your body, and work with an experienced instructor, especially if you are undergoing active treatment.
Communicate with your instructor about your condition and any limitations you may have. Be honest with yourself and with your instructor. And don’t be embarrassed to show weakness.
Here are a few tips to ensure a safe and comfortable yoga practice while recovering from cancer:
Avoid intense or vigorous yoga poses.
Unsurprisingly, vigorous yoga poses may exacerbate rather than alleviate side effects for some cancer patients. Generally, you should participate in gentle, low-to-moderate intensity yoga that incorporates poses like hatha, restorative, and Iyengar yoga.
Be cautious with inverted poses.
Poses like headstands and shoulder stands should only be attempted under the guidance of a qualified yoga instructor, as they can be risky for some cancer patients.
Adjust for physical limitations.
Importantly, you may have physical limitations or contraindications due to your disease or treatment. Therefore, you may need to modify your poses accordingly.
Talk to yoga instructor about adapting poses based on factors like bone health, neuropathy, lymphedema, and surgical scars.
Avoid poses during certain times.
Women who are pregnant or menstruating should avoid certain yoga poses. Talk to your yoga instructions for guidelines.
Listen to your body.
Importantly, you should start slowly with yoga, listen to your body, and modify poses as needed. It helps to work closely with an experienced yoga instructor who can provide personalized guidance.
Furthermore, inform your instructor of any medical issues and stop any pose that causes pain or discomfort.
Be gentle with yourself.
Remember, yoga is not about perfection. Embrace your journey and practice self-compassion. Take breaks when needed: Don’t push yourself too hard and rest when you feel tired.
Stay hydrated.
As with any form of physical activity, it is important to prevent dehydration. Drink plenty of water before, during, and after your yoga practice to stay hydrated.
Prepare a space in your home.
If you want to practice yoga at home, create a safe and peaceful space for your yoga practice. Consider using props like blocks, bolsters, or straps to support your body in various poses. Additionally, choosing calming music or nature sounds can enhance the ambiance and help you relax more deeply into your practice.
A quick summary of how yoga can help cancer patients.
Yoga offers cancer patients a gentle yet powerful approach to healing, both physically and emotionally. With experienced instructors and the support of your healthcare team, yoga can enhance your well-being and help you in your cancer recovery journey.
Incorporating yoga into your recovery plan can potentially provide profound benefits while improving the quality of your life. However, you should work closely with qualified instructors to modify poses. Additionally, avoid poses that could exacerbate your condition or treatment side effects. Caution and personalization are key.
Regular engagement in yoga can significantly lower inflammation markers, enhance circulation, and improve overall well-being. Moreover, yoga’s techniques can transform your cancer recovery journey, making it not just about surviving but thriving.
I wrote this article in collaboration with Shruti Agarwal, the visionary founder of Together4cancer. She is a passionate advocate for cancer awareness, support, and research. With a background in healthcare and a heart dedicated to making a difference, Shruti leads the charge in bringing communities together to fight against this disease.
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