How Can I Protect Myself and My Family from Health Threats?

Modern life means many of us now devote less time to ourselves and our families amid the rush of everyday living. Between unhealthy habits and a changing world, we neglect our own and our families’ health and even struggle to protect it. Is it really difficult and complicated to resist and fight threats to our health and lives such as smoking, obesity, cardiovascular disease, diabetes, infections, sunlight, radiation or cancer? We do not think so! Willingness, adjusting lifestyle habits and consistently putting them into practice will be enough. We also have simple, sustainable suggestions to make things easier for you and your family. If you are ready, let us begin:

1. Do Not Smoke

Smoking or tobacco use is the most important cause of deaths from cardiovascular diseases and cancer. Smokers have approximately 2-4 times the risk of heart attack and stroke. Smoking causes about one-third of all cancers and %87 of lung cancers. Each cigarette smoked is estimated to shorten life by approximately 11 minutes. On average, smokers’ lives are therefore 10 years shorter than nonsmokers’ lives.

Remember that quitting smoking is the best thing you can do for a healthy life. Electronic cigarettes should not be used. Remember that e-cigarettes have no strongly proven effect in helping people stop smoking and may be potential risk factors for other diseases. Never smoke at home or in the car. Protect your family from secondhand smoke.

For smoking cessation, quitting abruptly rather than gradually cutting down has been shown by scientific studies to be more effective. If you find it difficult to quit, do not hesitate to seek help from healthcare professionals.

2. Maintain Your Ideal Weight

Maintaining weight is always easier than losing it. Try not to gain weight. Exercise regularly and be more active: use stairs, get off the bus a few stops early, and do things yourself whenever possible. Encourage your children to participate in activities and sports whenever you have time. Walk together. Pay attention to your diet.

3. Exercise Regularly

Regular exercise can reduce your increased risk of diseases such as heart disease, stroke, type 2 diabetes, obesity and cancer by up to %50. It reduces the risk of premature death by up to %70. It also strengthens bones and the immune system, improving resistance to infections, helping manage stress and improving mental health.

Brisk walking is one of the most suitable exercises. Regardless of how long it lasts, exercise is beneficial. If you have no health problems, increase the duration and pace over time. Make exercise part of your life and do it regularly. If time is limited, be more active throughout the day. Avoid sitting for long periods, use stairs more often and get off one stop earlier. Play active outdoor games with your children whenever possible, walk frequently, cycle and dance.

4. Eat Healthily

It would not be wrong to say that we can no longer keep up with dietary advice presented daily in the media as “the best.” Yet the foundations of healthy eating are quite simple. The diet best matching accessible, proven principles that support health, protect against cancer and benefit the heart is Mediterranean cuisine. Increase your consumption of fresh vegetables, fruit and whole grains. Reduce sugar and sugary products as much as possible. Eat less red and processed meat and more fish. Encourage children to choose fruit, vegetables and healthy snacks instead of cola, hamburgers, chips and sugary foods.

5. Reduce Alcohol Consumption

Alcohol increases the risk of nutritional problems (obesity or undernutrition), vitamin deficiency, depression and liver cirrhosis, as well as cancers including liver, mouth, esophageal, bowel and breast cancer. Alcohol-related home and car accidents also occupy an important place among causes of death. Although not drinking at all is ideal, if you drink only socially, take care not to exceed 1 glass per week. Explain to your children how alcohol and similar substances affect health and life.

6. Did You Know Vaccines Can Protect Against Certain Cancers?

Vaccines play a major role in preventing liver cancer caused by hepatitis B virus and certain HPV-related cancers, including cervical cancer in women and perianal, penile and head-and-neck cancers in men. Discuss HPV vaccination with your doctor; it is recommended at ages 9-26 for girls and women and 9-22 for males. People with weakened immune systems—such as older people, infants, people with diabetes, tuberculosis, chronic dialysis or cancer—are advised to receive pneumococcal (pneumonia) and influenza vaccines.

7. Protect Yourself from the Sun

Skin cancers are the most common cancers, and sunlight (UVA and UVB) is the most important known risk factor. UVB mainly causes skin burns, while UVA can cause skin cancers.

Go out in the sun at appropriate times. Avoid direct sunlight between 10.00 and 16.00. Use sunscreen. Ideally, choose water-resistant creams with 30SPF protection against both UVB and UVA. The idea that expensive creams provide better protection is not always correct. Reapply sunscreen every 2 hours in the sun. Protect your eyes with glasses. Wear hats and clothing covering your neck and arms.

8. Know Yourself

Monitor and assess your health. Notice negative changes in yourself and try to address them promptly. Strive to fulfill the requirements of healthy living.

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9. Know Your Family and Learn Your Family Health History

If possible, learn at least three generations of your family’s medical history and create a family health tree. Find out whether anyone died in early adulthood or before age 50, or whether high blood pressure, diabetes, stroke, heart attack or cancer affects more than one relative.

10. Protect Your Heart

Cardiovascular diseases are the leading disease-related cause of death worldwide. In some developed countries, cancer is the leading cause, largely because of longer average life expectancy. Everyone should strive to minimize potential risk factors and develop healthy habits. To protect your heart, be more active in daily life, exercise regularly, do not smoke, manage stress, eat healthily, prevent high blood pressure and cholesterol, maintain your weight and manage diabetes.

11. Have Regular Eye Examinations

For good eye health, pay attention to your diet. Frequently eat leafy green vegetables, oranges and other citrus fruits, carrots, eggs, nuts, and salmon and oily fish rich in omega 3. Do not smoke. Wear sunglasses and avoid spending long periods at a computer.

12. Do Not Neglect Oral and Dental Health

Regular dental care is an important part of oral health. Brush your teeth regularly and clean between them with dental floss. Give children as few snacks as possible. Avoid sticky and sugary foods.

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13. Value Your Sexual Health

Sexuality is part of being human. A healthy sexual relationship can be the key to a happy working life. Remember that sexual health is an important part of strong bodily health together with physical and mental health. Discuss any concerns with your doctor.

14. Reduce Your Stress

A small or manageable amount of stress is usually beneficial. However, prolonged stress, or stress somewhat greater than we can handle, makes life more difficult. It reduces motivation and upsets us. Do not wait for stress to harm your health, relationships or quality of life. Manage stress through breathing techniques, meditation, artistic activities, exercise, dance and similar pursuits.

15. Strengthen Your Bones and Body

Healthy bones positively affect our entire lives. For a good quality of life, we should therefore strengthen our bones during childhood and adolescence and work to preserve bone health in adulthood. Increase physical activity. Regular exercise greatly benefits bodily and bone health and helps develop good posture. Also eat foods rich in calcium and vitamin D. Make use of sunlight as much as possible at appropriate times and under suitable conditions.

16. Have Regular Medical Examinations and Screening

Prevention and early diagnosis are the most effective methods for fighting disease. Through screening tests recommended by international guidelines, it is possible to prevent cardiovascular disease, type 2 diabetes and cancer. However, early screening tests do not apply to all cancers and are recommended only for certain cancers. They may also be unsuitable for some people. Screening tests should be used when their potential benefits outweigh their possible risks. Ask your doctor which screening tests are appropriate for you. Have examinations and screening regularly at the recommended intervals.

Individuals’ characteristics develop together with their families. Remember that health problems that may occur in you may also occur in your family. Plan a healthy life for yourself and your family and put it into practice without delay.