The 5 simple tweaks you can make TODAY to slash your risk of the 5 biggest killer diseases

The Sun

4 days ago

WHETHER it's hitting our five-a-day or getting eight hours of sleep, we are inundated with tips to avoid getting ill.
But who has time to spend every minute tracking symptoms, eating superfood salads or obsessing over wellness trends?
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The good news is there are some simple lifestyle changes you can make to stay healthy and slash your risk of the UK's five biggest killers — dementia, heart disease, stroke, cancer and liver disease.
New cancer diagnoses are forecast to rise from 420,000 to 506,000 a year by 2040, according to Cancer Research UK.
And the Alzheimer's Society expects dementia cases to surge from 982,000 to 1.4million in the same period.
The British Heart Foundation warns that deaths from heart disease in working-age adults have risen for the first time in 50 years.
The British Liver Trust says liver disease now kills four times more people than five decades ago, and the Stroke Association predicts there will be a 50 per cent rise in strokes by 2035.
In short, it's time to take action.
Dr Martin Thornton, chief medical officer at Bluecrest Wellness, tells Sun on Sunday Health: 'Lifestyle factors play a significant role in the development and progression of these five killers.'
1. MEDITERRANEAN MOMENT
WHAT you eat is a good place to start.
Swerve ultra-processed foods, such as sausages, crisps and mass-produced bread, in favour of a Mediterranean diet filled with fruit, vegetables, beans, nuts, seeds and olive oil, says Dr Natasha Fernando, a GP and medical director at Medichecks.
This is associated with a lower risk of Alzheimer's.
She adds: 'Diets low in saturated fats and high in plant-based foods can improve cholesterol levels and blood pressure, both significant risk factors in heart disease and stroke.
'Switch to fibre-filled wholegrain bread, cereals and pasta. Swap white rice for brown, and cook with olive oil instead of butter.
'Use unsalted nuts and seeds, which are filled with healthy fats, as toppers for your salads, porridge, yoghurt and soups, and to snack on.'
To lower your risk of liver disease, add defrosted berries to your breakfast and chopped carrots to pasta sauce.
Dr Thornton adds: 'Consider a few meat-free meals each week, with alternative protein sources like tofu or beans.'
And don't forget omega-3 fatty acids to boost your brain health. Go for oily fish such as sardines and salmon, as well as walnuts, flaxseeds and chia seeds.
2. PUMP IT UP
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THE NHS recommends doing at least 150 minutes of moderate-intensity activity a week.
"This is anything that makes you breathe faster and feel warmer,' says Dr Fernando.
Even four minutes of vigorous exercise a day can lower your risk of a heart attack and rhythm abnormalities, research published in the British Journal Of Sports Medicine suggests.
As well as cardio, do resistance-based exercises, such as weights, at least twice a week.
No time to exercise?
'Simply walking more can help,' Dr Fernando says. 'Take the stairs, park farther away and walk around while talking on the phone.'
A study by the University of Sydney found that 7,000 daily steps could reduce your risk of dementia (by 38 per cent), heart disease (by 25 per cent) and cancer (by six per cent).
Separate research by the University of Pennsylvania found just 2,500 was enough to lower the chances of liver disease by 38 per cent.
Dr Fernando adds: 'Household chores and gardening count.'
3. WEIGHT OFF
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CARRYING too much weight puts you at risk of a host of health issues, including the top five killers. According to the World Cancer Research Fund, obesity raises your chances of at least 13 types of cancer.
'It also contributes to inflammation, type 2 diabetes and high blood pressure,' Dr Fernando says.
But Dr Thornton adds that if you're hoping to slim, crash-dieting won't work.
'Focus on gradual weight loss, aiming for 0.5 to 1kg a week, through healthy eating and regular physical activity,' he says.
'Eat slowly, without distractions, and stop when you feel satisfied rather than stuffed.'
Getting enough sleep and managing stress will also help prevent overeating.
Everyone has a different healthy weight, but the NHS deems anyone with a body mass index of 25 or above to be overweight or obese.
4. STUB IT OUT
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THERE'S no end to the dangers of smoking, yet six million of us still do it.
Dr Fernando says: 'Tobacco smoke is known to contain around 70 substances that are linked to cancer.
'Smoking also contributes to the narrowing of blood vessels and the build-up of fatty deposits, affecting blood flow and delivery of oxygen to vital organs such as the brain and heart.
'This is associated with increased risk of dementia, heart disease and stroke.'
Tobacco kills eight million people a year globally, 1.2million of whom are non-smokers, according to Action On Smoking And Health.
'Even if you're not a smoker, avoid secondhand smoke and places where smoking is prevalent,' Dr Thornton says.
'There's no one right way to quit, so speak to a healthcare professional about a method that feels sustainable for you.'
5. YOU BOOZE YOU LOSE
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EXCESS alcohol is the leading cause of liver disease, but it's not just your liver that takes a beating.
Dr Fernando says: 'Chronic heavy booze intake is linked to an increased risk of all types of dementia, in particular early-onset dementia, as it contributes to brain shrinkage and cognitive decline.'
The British Heart Foundation also says that drinking too much, too often, can raise blood pressure, increasing the risk of heart disease and stroke.
There are heightened chances, too, of liver cancer, bowel cancer, mouth cancer and breast cancer.
Keep within the recommended 14 units a week, spreading this over several days. Dr Thornton says: 'This is a limit, not a target. Cutting out booze altogether is the best choice.'
Dr Fernando adds: 'Try low-alcohol or non-alcoholic options, mocktails or juices.'