Do this well every week to reduce the incidence of 13 kinds of cancer!Japanese doctors recommend these 4 tricks, which can be easily done at home

[Reported by Cai Jingqian]Cancer has been the top ten cause of death in Taiwan for 40 years. It is a serious disease that no one wants to suffer from. However, there are hundreds of ways to prevent cancer. What is the most effective way to do it? Experts pointed out that only by “exercising muscles” can reduce the incidence of 13 cancers and reduce cancer mortality in one go.

Muscle exercise reduces cancer risk by 13!Lung, liver, esophagus, endometrial cancer are all effective

Norihiro Sato, the first lecturer of surgery at Japan Industrial Medical University, pointed out that the importance of muscle training has been widely recognized in recent years, because the scientific basis for cancer treatment and muscle training has gradually accumulated. In 2014, there was a related study in the United States, which investigated 2,683 cancer survivors, and found that patients who exercised their muscles more than once a week had a 33% reduction in mortality.

In 2016, a study of regarding 1.44 million people further found that compared with people who hardly exercised, the overall cancer incidence rate of people who were active might be reduced by 7%. If the types of cancer are counted, among the 26 types of cancer, the incidence of 13 types of cancer will be reduced, including 42% reduction in esophageal cancer, 27% reduction in liver cancer, 26% reduction in lung cancer, and 21% reduction in endometrial cancer, reducing the risk of cancer The effect is even more astonishing.

Yoki Monma, a lecturer in the field of kinesiology at Tohoku University in Japan, also comprehensively analyzed related research from 2012 to 2020 and found that people who exercise muscles can reduce the risk of lung cancer by 10-17%.

Exercise muscle to prevent and overcome cancer! 4 advantages to shape the tumor suppressor environment

Norihiro Sato also said that because of the above research, whether it is the prevention of pre-cancer or the patients following cancer, it is recommended to exercise muscles. The reason why exercising muscles can prevent and overcome cancer is related to 4 major advantages:

1. Muscles secrete anti-cancer substances: When muscles are exercised, they secrete a physiologically active substance called “myokine”. In recent years, studies have found that some muscle hormones not only have anti-cancer effects, but also increase the attack power of immune cells.

2. Inhibition of chronic inflammation symptoms: Chronic inflammation is one of the causes of cancer. When the whole body or specific organs are in a state of chronic inflammation for a long time, cancer may form.

3. Inhibit hyperglycemia: Hyperglycemia is one of the causes of cancer. Studies have found that the cancer rate of diabetic patients will increase by 1.2 times. Muscle exercise improves insulin resistance and lowers blood sugar, which, when blood sugar is under control, has been linked to cancer prevention.

4. Activation of immune cells: After muscle exercise, the immune cells in the blood will increase, among which “natural killer cells” (NK cells) will gather at the tumor and attack the cancer together.

A study published in the journal Medicine & Science In Sports & Exercise found that following muscle training, myotropic hormones have the ability to inhibit tumor growth and create a cancer-suppressing environment in the body.

3 basic muscle exercises to exercise the whole body!It’s okay to think it’s too difficult, 4 simple ways to exercise at home

What should I do to build muscle? Norihiro Sato put forward 3 simple muscle exercises that can be done at home for the public’s reference. You can choose 2 days a week to do the following exercises:

1. Enhanced upper body:push up1 group of 10 times, 2 to 3 groups can be performed.

2. Strengthen Abdominal Muscles and Trunk:stick1 group for 1 minute, 2 to 3 groups can be performed.

3. Strengthens the lower body:squat1 group of 10 times, 2 to 3 groups can be performed.

If people feel that the above three basic trainings are too difficult, or they don’t have enough time to exercise, they can also reduce the difficulty through the following methods, and take advantage of the gap to exercise muscles:

1. Sit on a chair and lift your legs: feet shoulder-width apart, straighten your back, and sit shallow on a chair. Lift your left foot up, hold it for 5 seconds and then lower it slowly. Do the same with the right foot, repeat 10 times as a group, and can perform 2 to 3 groups.

   

   sit on a chair and raise your legs

2. Tiptoes: Stand with your feet shoulder-width apart and your back straight. Lift the heels of both feet slowly, hold for 5 seconds, and then slowly lower them. Repeat 10 times as a group, and 2 to 3 groups can be performed.

3. Lie down and lift your feet: the left side of the body is leaning once morest the floor, and the left hand supports the head. Straighten your feet, lift your right foot up slowly, hold for 5 seconds, and then lower it slowly. Repeat 10 times on each foot as a group, and 2 to 3 groups can be performed.

   

   Lie on your side and lift your legs to exercise your muscles

4. Bridge pose: Lie on your back on the ground, straighten your legs, slowly raise your hips, let your knees reach your shoulders in a straight line, hold for 5 seconds, then slowly lower your hips. Repeat 10 times as a group, and 2 to 3 groups can be performed.

   

   Bridge Pose, builds muscle

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The original text is quoted from: Do this thing every week to reduce the incidence of 13 kinds of cancer!Japanese doctors recommend these 4 tricks, which can be easily done at home