What is Cancer-Related Fatigue?
Cancer-related fatigue is a type of exhaustion that goes beyond just feeling tired. It’s a intense, often overwhelming fatigue that doesn’t improve with rest. For many cancer patients, it can make everyday activities like walking, eating, or getting out of bed feel incredibly difficult. This type of fatigue is common during and after cancer treatments, such as chemotherapy or radiation, but it can last long after treatment ends. In fact, studies show that up to 90% of cancer patients experience fatigue during treatment, and about one-third of cancer survivors continue to deal with fatigue for years after.
The natural response to this exhaustion is to rest. However, resting too much can actually make fatigue worse. Moderate-intensity exercise, such as yoga, can help reduce cancer-related fatigue by boosting energy, improving sleep quality, and supporting both physical and emotional well-being.
Why Exercise Helps with Cancer-Related Fatigue
While it might seem counterintuitive to move when you're feeling exhausted, exercise, especially moderate-intensity activities, can be helpful in combating cancer-related fatigue. Exercise has been shown to improve muscle strength, circulation, and overall stamina—all of which help fight fatigue. Additionally, physical activity can help improve sleep quality, which is vital to manage cancer-related fatigue. Poor sleep exacerbates tiredness, and exercise can help reset the body’s sleep patterns, leading to better rest and more energy during the day.
While rest is necessary during cancer treatment, too much rest can lead to physical weakness, muscle stiffness, and reduced stamina. These can all contribute to even greater feelings of fatigue. This is why moderate physical activity is encouraged during treatment. A balanced approach that includes both rest and exercise helps to support energy levels and quality of life.
How Yoga Helps Reduce Cancer-Related Fatigue
Yoga has been shown to help reduce cancer-related fatigue and the American Society of Clinical Oncology (ASCO) recommends yoga as an effective tool for managing cancer-related symptoms, including fatigue. Yoga is different to other exercise in that it combines physical movement with mindfulness and breathwork, providing a holistic approach to healing.
One of the primary ways yoga helps reduce fatigue is by promoting better sleep. Studies have demonstrated that yoga can help alleviate sleep disruptions, which are common among cancer patients. It can also reduce daytime sleepiness and improve overall energy levels. The physical yoga poses help improve circulation, increase flexibility, and build strength, all of which can help reduce the physical exhaustion that comes with cancer treatments.
Emotional well-being also plays a significant role in how tired or energised you feel. High levels of stress and anxiety can contribute to the feeling of fatigue, and yoga’s mindfulness practices help to calm the mind, reduce stress and support emotional health. Pranayama (breathing techniques) and meditation support the nervous system by promoting relaxation and helping to regulate stress hormones, which are important in managing the overall experience of fatigue.
Which Type of Yoga is Best for Reducing Cancer-Related Fatigue?
While yoga offers a variety of styles, research suggests that certain types of yoga, particularly those that include moderate-intensity physical poses, can be particularly effective in reducing physical fatigue. Yoga styles such as Hatha, Iyengar, and Vinyasa can help build strength, increase energy, and improve stamina. These styles incorporate sequences of poses that engage the body in gentle movement. Some poses and sequences such as Sun Salutations are considered moderate-intensity movements, which may enhance circulation and increase energy levels which helps alleviate physical exhaustion.
Science supports the effectiveness of yoga in reducing cancer-related fatigue. Analysis of 29 clinical trials involving nearly 2,000 cancer patients found patients that practised yoga experienced higher reduction in fatigue compared to patients receiving standard care. The study also found that physical poses were better at reducing fatigue compared to less active components, such as meditation and breath work.
However, yoga is a holistic practice, which aims to connect body, mind and spirit. Mindful practices play a crucial role in helping cancer patients reduce anxiety and build emotional resilience by supporting relaxation. Research demonstrates that mindfulness and meditation reduce stress and improve mental health, both of which can have a direct impact on physical fatigue. Therefore, a balanced yoga practice that includes both physical movement and mindfulness techniques offers the most comprehensive benefits for reducing cancer-related fatigue. Together, these elements work synergistically to help alleviate the full spectrum of fatigue, both physical and mental.
How Often Should I Practice Yoga to See Improvements in Fatigue?
To effectively reduce and sustain improvements in cancer-related fatigue, yoga should be practiced consistently. Cancer patients who commit to a regular yoga practice experience greater reductions in fatigue.
Research has found the optimal dose of yoga to reduce cancer-related fatigue is about 3.5 hours (220 minutes) per week, which can be broken down into several sessions throughout the week, incorporating moderate-intensity movements and relaxation techniques. For those who are new to yoga, starting with shorter sessions and gradually increasing the time as stamina and strength improves is a good approach.
For cancer patients, it’s crucial to work with a qualified yoga instructor, especially in the beginning. A trained yoga teacher can help modify poses to accommodate individual physical limitations and ensure that the practice is safe. Supervised yoga sessions tend to be more effective at reducing fatigue than home-based exercises because the teacher can provide feedback and ensure the exercises are being performed correctly. Once patients feel comfortable with the practice, they can incorporate home-based yoga, which provides increased flexibility and autonomy for them in their practice.
Yoga for Improving Physical and Emotional Well-Being
Yoga provides more than just relief from fatigue, it can also help cancer patients improve their overall well-being. By improving muscle strength, flexibility, and circulation, yoga helps reduce pain, stiffness, and other physical discomforts often experienced during cancer treatment. Regular practice can also support better sleep, which is crucial for reducing fatigue. By calming the nervous system, yoga helps prevent the emotional distress that can exacerbate fatigue. Reducing anxiety and stress improves overall energy levels, making it easier to cope with the physical challenges of cancer treatment.
Through a combination of physical movement, mindfulness, and breath work, yoga offers a holistic approach to managing both physical and emotional fatigue. Together, these practices provide a comprehensive approach to reducing cancer-related fatigue.
For those struggling with cancer-related fatigue, yoga may be a valuable addition to your treatment plan. By addressing both the body and the mind, yoga can support physical recovery, reduce emotional distress, and help restore energy levels.
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