A recent study from Nagoya City University in Japan (published in the journal Cancer Epidemiology, Biomarkers and Prevention), found that walking for just half an hour a day can more than halve a woman’s risk of developing breast cancer. Women who walked regularly and take further gentle exercise were 55 per cent less likely to get a tumour than those who did not keep fit. The findings back earlier studies, which also indicate that gentle exercise is crucial for preventing the disease.

Another study from the Tohoku University Graduate School of Medicine in Sendal, Japan, (published late last year in the British Journal of Cancer) found that exercise can cut the risk of breast cancer overall (because it helps reduce body fat and fat tissue produces more oestrogen, which increases cancer risk), but only if exercise is followed by a good night’s sleep. The US study of thousands of women found significantly lower levels of breast caner among the most physically active, but sleeping less than seven hours a night wiped out the benefits and actually increased the risk of cancer. Scientists believe sleep disruption interferes with the production of a vital hormone called melatonin, which could play an important role in protecting against cancer.

 

In addition to regular exercise and quality sleep, research from the University of California (published last month in the journal of Carcinogenesis) suggests that eating broccoli regularly can dramatically decrease the risk of breast cancer. Along with other cruciferous vegetables, such as kale and cauliflower, broccoli is already known to contain certain chemicals that prevent cancer. But this study found that specific compounds in broccoli, called isothiocyanates, inhibit the rapid growth of tumour cells in a similar way to chemotherapy drugs. Virgin olive oil also has potent anti-cancer properties according to a study released this month from the Catalan Institute of Oncology and published in the journal BMC Cancer.

 

Last, but by no means least, a daily dose of happiness can also protect against cancer. A study from Ben Gurion University of Negev (and published in the journal BMC cancer last month) found that women who were happy and had a positive outlook could cut their risk of cancer by 25 percent. However, a stressful life could have the opposite effect. Women who suffered two or more traumatic events, such as divorce or bereavement, had a 62 per cent greater risk of cancer than those whose lives were less stressful.

Smiling and laughing has been shown to reduce levels of the stress hormone cortisol. A study has shown that laughter can be linked to a decrease in heart rate, respiratory rate and blood pressure and researchers from Vanderbilt University in Tennesse estimate that laughing for ten to fifteen minutes a day can burn up to 50 calories.

Most of us know that eating foods rich in bone building calcium, magnesium etc and getting plenty of bone building exercise are essential for keeping osteoporosis at bay. But did you know that stress management may be just as important?

Studies show that stress can be bad for your bones. This is because when you are stressed your body goes into overdrive and the stress hormone adrenaline is released to help you deal with the stress by either fighting or running away. The problem is this hormone should only be released during life threatening situations but the stresses many women face today, such as juggling home and work, or getting stuck in a traffic jam are demanding and irritating but not life threatening. Our bodies, however, can’t tell the difference between different kinds of stresses and as many of us lead stressful lives adrenaline is pumped out on a daily or hourly basis. Our bodies think our lives are in danger and put us in stress mode, ready to fight or run.

 

If this situation continues for too long the adrenal glands which pump out our adrenaline get exhausted. This is bad news for osteoporosis prevention on two counts. First, because the adrenal glands produce osteoporosis fighting oestrogen when our bodies reach the menopause and the ovaries no longer produce this hormone and second because when you are stressed your energy is diverted away from digestion which means that your body doesn’t get the nutrients it needs to keep your bones strong. If you are worried about your stress levels then you can take the Adrenal Stress Test.  It is an easy test to do because you collect four samples of saliva over the course of a day which are then sent to the lab and analysed for your levels of cortisol which is the main stress hormone along with adrenaline.  This test will show you how stressed you and what you need to do about it.  You can then re-test the levels three months later and see the difference (see the Resources Page for information on how to order this test).

 

So to protect your bones and your sanity try the following stress management technique when you feel the temperature rising:

 

Slow it down. Inhale for five seconds and then exhale for five seconds. Do this for about two minutes. Alternatively you could take five minutes every hour to shut down and think of nothing but your perfect situation. This could be a dream holiday or simply thinking about doing nothing at all. You’ll be surprised at how effectively this can lower stress levels. Day dreaming is a natural stress busting technique.