Workplace Stress and Sedentary Behavior
A study published in the Cancer Epidemiology, Biomarkers & Prevention journal found that women reporting high-stress levels were more likely to develop breast cancer than those with lower stress levels. In today’s fast-paced work environments, stress is widespread. Chronic stress can disrupt your body’s hormone balance, potentially increasing estrogen and cortisol levels, both of which have been linked to a higher risk of breast cancer.
Additionally, sitting for long periods at a desk also increases the risk of obesity, which is a known factor for breast cancer. A sedentary lifestyle reduces physical activity, which helps protect against the disease.
5 Tips to Reduce Your Cancer Risk at Work
1. Take Walking Breaks: Incorporate short walks into your workday to combat sedentary behavior and reduce stress. Aim for at least 15 minutes of physical activity every two hours. A study published in the Journal of the National Cancer Institute found that women who engaged in at least 150 minutes of moderate-intensity physical activity per week had a lower risk of breast cancer than those who were less active.
2. Practice Deep Breathing: Deep breathing exercises can help manage stress and promote relaxation. Take a few minutes throughout the day to focus on your breath and calm your mind. Research has shown that deep breathing exercises can help reduce stress hormones like cortisol, which may positively impact breast cancer risk.
3. Avoid Snacking or Prepare Healthy Snacks: Mindless snacking can contribute to weight gain and unhealthy eating habits. Instead, plan and prepare healthy snacks like fruits, vegetables, or nuts to satisfy your hunger in a nutritious way. A study published in the International Journal of Obesity found that consuming a diet high in processed foods and sugary drinks was associated with an increased risk of breast cancer.
4. Prioritize Sleep: Aim for 7-9 hours of sleep each night. Adequate sleep is essential for overall health and can help reduce stress and improve your immune system. Research has suggested that sleep deprivation can disrupt hormone balance and weaken the immune system, potentially increasing the risk of cancer.
5. Take Screen Breaks: Excessive screen time can lead to eye strain and fatigue. Take regular breaks from your computer or phone to rest your eyes and reduce stress. While there is limited direct research linking screen time to breast cancer risk, excessive screen time can contribute to a sedentary lifestyle and increased stress levels, both of which are risk factors for the disease.
The Role of Employers
Employers play a crucial role in creating a healthy work environment that supports employee well-being and reduces the risk of chronic diseases like breast cancer. Here are some steps employers can take:
- Promote physical activity: Encourage employees to take breaks and engage in physical activity throughout the workday. Consider offering on-site fitness classes, wellness challenges, or subsidized gym memberships.
- Provide healthy food options: Offer healthy food options in cafeterias, vending machines, and on-site cafes. Consider providing healthy snacks and beverages for employees.
- Create a supportive culture: Foster a positive and supportive work environment that encourages employees to prioritize their health and well-being.
- Provide access to health and wellness resources: Offer employees access to health screenings, counseling services, and other resources that can support their overall well-being.
Many companies are now recognizing the importance of workplace wellness programs in promoting employee health and reducing the risk of chronic diseases. Creating supportive work environments and offering resources that promote employee health and well-being can not only make a significant difference for individuals but also provide substantial savings for the organization on health-related costs.
If you’re interested in building a workplace wellness program focused on reducing stress and improving activity, click here to schedule a consultation call with us.
For more information and resources, please visit:
- American Cancer Society: https://www.cancer.org/
- National Breast Cancer Foundation: https://www.nbcf.org/
