For anyone who isn't already convinced that a healthy lifestyle can reduce the risk of disease and improve mental and physical health, new research from the American Cancer Society makes it abundantly clear.
a study A study published earlier this month found that 40 percent of cancer cases (excluding non-melanoma skin cancer) and nearly half of cancer deaths in adults over the age of 30 could be prevented by adopting healthy behaviors. Cancer cases are roughly equal among men (40.5%) and women (39.5%).
Behaviors that increase the risk of cancer include smoking and passive smoking, being overweight, alcohol consumption, eating red meat or processed meat, not eating enough fruit or vegetables, not eating enough dietary fiber or calcium, lack of exercise, exposure to ultraviolet light, and infections. The biggest risk factor is smoking, followed by being overweight and alcohol consumption.
According to the study authors, for 19 of the 30 cancer types studied, more than half of the cancer cases and deaths were attributable to potentially “modifiable risk factors” that account for more cancer cases and deaths than any other known factor.
“We're seeing a lot of cases of cancer in the U.S.,” said Dr. Marcus Plescia, chief medical officer for the Association of State and Territorial Health Officials, comparing cancer to illnesses such as heart disease and diabetes. CNN “Core behavioral risk factors,” such as quitting smoking, eating a healthy diet, and exercising, can “make a dramatic difference in the incidence and outcomes of chronic disease.”
Reports from other medical experts support the American Cancer Society's findings and extend the application of lifestyle and risk reduction to other diseases. The David Geffen School of Medicine at UCLA says that lifestyle changes can lower cancer risk and, in some cases, prevent cancer from developing. While acknowledging that not all cancers can be prevented, UCLA says: Quote The World Health Organization estimates that 30% to 50% of cancer cases could be prevented by changing lifestyle risk factors.
The Chobanian-Avedisian School of Medicine at Boston University To tell A healthy lifestyle reduces the risk of disease and death. Researchers studying cardiovascular health found that “participants with fair or ideal cardiovascular health were 33% less likely to have high blood pressure, approximately 25% less likely to have diabetes, chronic kidney disease, and cardiovascular disease, and 14% less likely to die compared to those with poor cardiovascular health.” Their conclusion: healthy behaviors that improve cardiovascular health are beneficial and important throughout life.
So the beat continues: Do you want to live a long, healthy life and extend your “healthspan”? Do you want to extend your biological age beyond your chronological age? Do you value having the energy to lead an active social life and maximize your personal relationships?
Over the past five years and 135 columns, I've urged men over 50 — and men and women of all ages — to adopt a healthier lifestyle and outlined the benefits, from lowering cancer risk to improving sleep quality. I've shared study after study that shows our health, happiness and fulfillment can be increased by just paying even a little more attention to our health. This study by the American Cancer Society is the latest in a series of very powerful studies.
Yet behavior change is one of the most challenging aspects of life, and while the importance of living a healthy lifestyle is high, so is the data on the rise of behavior-related diseases. Lifestyle gives you some control over your health. Recognizing this huge opportunity and developing your own habits to make it stick is the first step to harnessing the health benefits.
Your personal infrastructure
In her book, How to Change, Katie Milkman concludes that the behavioral changes required to maintain a healthy lifestyle are more like treating a chronic condition than a temporary illness. Ongoing challenges like temptation, forgetfulness, low self-confidence, and laziness are like symptoms of a chronic disease and require “constant vigilance,” Milkman writes.
I've argued a similar position in my book Crack The Code and numerous columns for PhillyVoice, characterizing the need for sustained effort as akin to building your own personal infrastructure and guardrails: strategies to stay focused on your why and daily tactics that create a rhythm that ensures sustainability. Examples include habit building, the power of partnerships, and the importance of embracing change when life circumstances or aging require us to shift our daily habits.
Define healthy habits
So what does it mean to live a healthy life? Harvard TH Chan School of Public Health Spell it outWhile experts may differ on the details, the Harvard definition lists key elements that most experts agree on: a diet high in vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and limiting unhealthy foods like red and processed meats, sugary beverages, trans fats, and sodium. Other recommendations include at least 30 minutes of moderate to vigorous exercise per day, maintaining a BMI between 18.5 and 24.9, not smoking, and moderate alcohol intake (one drink per day for women and two drinks per day for men).
Finally, it's important to realize that a healthy lifestyle also benefits your social, emotional, and psychological health. According to Pennsylvania State University, diet, exercise, and stress reduction: Significant impact Improving your mental health and adopting overall healthier behaviours can help prevent these conditions from developing or worsening.
We all know the impact of lifestyle on our health. Doctors routinely tell their patients to quit smoking, lose weight, and exercise. The trick is to follow their advice. Even the best-intentioned can have a hard time maintaining good habits and turning them into lifelong habits.
Research like the latest from the American Cancer Society makes it clear that ignoring your lifestyle can have dire consequences — you're giving up an opportunity to influence the quality and quantity of your life. Whatever your age or situation, experts say it's never too late, especially if you can get guidance on best practices from some of the world's leading medical professionals. Follow their lead.
“We are pleased to be working with the FDA to provide a comprehensive, cost-effective, and cost-effective treatment for our patients,” said Louis Begich, senior vice president and chief administrative officer for Cooper University Health Care.Cracking the Code: 10 Proven Secrets to Encouraging Healthy Behaviors and Fulfillment in Men Over 50Louis' Website.
