Your 20s are a vibrant time full of potential. But the habits you create now can have a lasting impact on your health. Cancer develops over years, influenced by daily choices. Things like your diet, activity levels, and even sleep play a big role in how your body ages and your risk of disease.
Dr. Saadvik Raghuram, an oncology expert from Hyderabad, emphasizes that while you might feel invincible in your youth, what you do now matters. He shares six habits to drop to reduce your long-term cancer risk.
### 1. Smoking and Vaping
Quitting smoking is crucial. Many think vaping is a safe alternative, but it’s not. E-cigarettes contain harmful chemicals that can damage your DNA. Even occasional use can lead to significant cell damage.
### 2. Sedentary Lifestyle
Many young adults spend long hours sitting at work. This inactive lifestyle is linked to higher risks of cancers, like colon and breast cancer. Dr. Raghuram suggests getting up and moving every hour to help mitigate this risk.
### 3. Ultra-Processed Foods
Dr. Raghuram recommends avoiding ultra-processed foods, which are high in additives and low in nutrients. These can lead to chronic inflammation and poor gut health, increasing cancer risk. Instead, choose whole grains, fruits, and vegetables.
### 4. Chronic Sleep Deprivation
Getting less than seven hours of sleep can weaken your immune system and raise your cancer risk over time. Establishing a regular sleep schedule is critical for long-term health.
### 5. Vitamin D Deficiency
Low vitamin D levels are linked to various cancers. It’s wise to get your levels checked and maintain adequate vitamin D for optimal health.
### 6. Understanding Family Medical History
Knowing your family’s medical backgrounds can help you better understand your own health risks. Certain cancers have genetic components. Make sure to stay updated on screenings and vaccinations, such as the HPV vaccine, which can prevent certain cancers.
Recent studies support these insights, showing that lifestyle choices in young adulthood significantly influence long-term health outcomes. For instance, a survey from the American Cancer Society found that nearly one in three cancers could be prevented through lifestyle changes.
Understanding the connection between your daily habits and future health can empower you to make better choices today.
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quitting smoking,vaping,cancer risk,sedentary lifestyle,ultra-processed foods,e-cigarettes
