Sustained weight loss is primarily driven by maintaining a calorie deficit over time, according to Bethan Crouse, a performance nutritionist at Loughborough University. She states that this deficit can be achieved either by increasing physical activity to raise energy expenditure or by reducing caloric intake through dietary adjustments.

The approach, she notes, depends on individual preference and feasibility, but both methods aim to create a consistent gap between calories consumed and calories burned.Crouse explains that increasing exercise can contribute to this deficit by elevating daily energy expenditure.

However, she cautions that relying exclusively on physical activity may present practical challenges. Achieving a daily deficit of 300 to 500 calories through exercise alone would require a significant time commitment and sustained physical effort, which may not be realistic for many individuals. As a result, she indicates that dietary modification is often necessary to complement physical activity in order to achieve meaningful results.

Reducing energy intake is presented as an alternative and often more manageable strategy. Crouse notes that selecting less calorie-dense foods allows individuals to create a deficit without increasing their level of exercise. This approach focuses on altering food choices rather than overall consumption volume, thereby enabling individuals to maintain satiety while lowering caloric intake.

She recommends structuring meals around balanced nutritional components. According to her guidance, an effective meal composition includes a reliable source of protein, a substantial portion of vegetables and fruit, an inclusion of healthy fats, and a wholegrain carbohydrate component.

However, she emphasizes that carbohydrates should not dominate the plate. This balance, she suggests, supports both energy needs and satiety while helping to regulate overall calorie intake.

The emphasis on protein and fiber-rich foods aligns with established nutritional principles, as these components are associated with increased fullness and reduced likelihood of overeating. While Crouse does not provide specific quantitative targets, her framework reflects a broader consensus within nutritional science that diet quality plays a critical role in weight management outcomes.

Crouse highlights the limitations of depending solely on structured exercise routines for weight loss. She notes that burning several hundred calories per day through workouts requires sustained effort that may be difficult to maintain over time.

This constraint underscores the importance of combining exercise with dietary interventions rather than viewing physical activity as a standalone solution.

Instead of focusing exclusively on formal workouts, she advocates for a broader view of daily movement. This includes integrating physical activity into routine behaviors, particularly for individuals with sedentary lifestyles.

Office workers, for example, may incorporate walking during lunch breaks or choose more active forms of social engagement. By increasing overall daily movement, individuals can incrementally raise their energy expenditure without relying entirely on intensive exercise sessions.

Crouse suggests that such lifestyle adjustments may be more sustainable in the long term. Activities like walking, recreational sports, or other forms of light to moderate movement can contribute to calorie expenditure while also being easier to maintain consistently. This approach reflects a shift from episodic exercise toward continuous, low-intensity activity embedded in daily routines.

While emphasizing the challenges of exercise-only weight loss strategies, Crouse underscores the broader health benefits of physical activity. She points to established public health recommendations, including guidelines from the National Health Service, which advise adults to engage in at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous activity.

In addition, strength training is recommended on two days per week.These guidelines are not framed solely in terms of weight reduction but are associated with overall health outcomes, including cardiovascular fitness, muscle strength, and general well-being.

Crouse’s comments suggest that while exercise may not always be the most efficient method for creating a calorie deficit, it remains an essential component of a healthy lifestyle.Her perspective reinforces the idea that weight management strategies should be multifaceted.

Diet plays a central role in controlling energy intake, while physical activity contributes to both energy expenditure and broader physiological benefits. The combination of these elements, rather than reliance on a single intervention, is presented as a more effective and sustainable approach.

The analysis reflects a pragmatic understanding of behavioral and physiological constraints. By acknowledging the difficulty of achieving large calorie deficits through exercise alone and emphasizing achievable dietary changes, Crouse outlines a framework that prioritizes sustainability and consistency.

Her recommendations align with widely accepted principles in nutrition and public health, focusing on gradual, maintainable adjustments rather than extreme or short-term measures.

Sleep and immunity go hand in hand.

Our immune system comprises of various organs, cells, and chemicals, which combat infection-causing pathogens. The immune system’s primary components include antibodies, white blood cells, the spleen, the lymph system, the thymus, the complement system, and the bone marrow.

In light of the current COVID pandemic, the primary focus for protection, against the coronavirus, in particular, is on enhancing immunity.

When it comes to boosting immunity, the process is easier said than done. The process takes time as the human body takes time to develop its defense responses. Therefore, patience and consistency are necessary.

The easiest way to induce the process is to introduce various dietary and lifestyle changes to enhance the body’s response to harmful pathogens.

The following is a list of 8 ways in which you can take care of your health and build a more robust immune system.

Eat whole plant foods

Whole plant foods, such as fruits, vegetables, seeds, nuts, and legumes, are rich in essential nutrients and antioxidants that help boost immunity. They help protect the human body against harmful pathogens.

Free radicals are responsible for inducing inflammation in the body. Chronic inflammation is proved to result in various health conditions such as cancer, heart disease, and more. Foods potent in antioxidants help reduce inflammation by combatting free radicals.

A healthy gut microbiome (healthy bacteria community) strengthens immunity and prevents pathogens from entering the body via the gut. The fiber present in whole plant foods aids digestive health by feeding the gut microbiome.

Moreover, whole plant foods are rich in minerals, and nutrients like vitamin C. Vitamin C is particularly helpful in preventing infections such as the common cold and more.

Manage stress levels

Stress is a primary contributor to reduced immunity. Prolonged stress promotes inflammation and imbalances in immune cell function. Research proves that long-term psychological stress can suppress immunity in children.

Lowering your stress levels with the help of exercise, meditation, and mindfulness can help boost your immune system. Moreover, you may consult a professional counselor or therapist for stress relief and management advice.

Eat healthy fats

Minimal inflammation is a normal response to physiological stress or injury. Chronic inflammation, however, can suppress your immunity. Healthy fats help boost the body’s immune response to invading pathogens by reducing inflammation.

Healthy fats are abundant in food items such as fish and olive oil. Fish is a potent source of omega-3 fatty acids that combat inflammation and reduce the risk of acquiring infections. Olive oil is an excellent anti-inflammatory agent that fights disease-causing pathogens. Moreover, it has been proven to reduce the risk of coronary artery disease, type 2 diabetes mellitus, and more.

Limit added sugar intake

Refined carbohydrates and added sugars have been proven to contribute to obesity. Obesity, in turn, increases your risk of acquiring an infection.
An observational study of 1000 study subjects concluded that obese people who were given the flu vaccine were twice more likely to get the flu than non-obese individuals who were given the vaccine.

Limiting your sugar intake can help reduce inflammation, aid weight loss, and enhancing immunity, thereby reducing the risk of developing ailments such as heart disease, diabetes, infections, etc.

Your sugar intake should be less than 5% of your daily calorie count. Therefore, if you take a 2000-calorie diet, 5% would add up to 25 grams or two tablespoons of sugar.

Eat fermented foods or probiotic supplements

Fermented foods, such as yogurt, kimchi, natto, kefir, and sauerkraut, are potent sources of beneficial bacteria called probiotics. Probiotics form the normal microbiome of the digestive tract. Research proves that a healthy gut microbiome can help boost immunity by identifying and targeting harmful pathogens.

As per the results of a 3-month-long study involving 126 children, those who drank 70 mL of fermented milk every day reported reduced incidences of infection (20% lesser) as compared to the control group.
If you do not enjoy the taste or smell of fermented foods, a good alternative is probiotic supplements.

A month-long research project studied the effect of the probiotic Bifidobacterium animals in 152 rhinovirus infected participants. Participants supplemented with the probiotic revealed a stronger immune response with reduced virus levels in their nasal mucus instead of the control group.

Exercise regularly

Studies suggest that moderate exercise can enhance the effectiveness of vaccines in people with compromised immunity. Regular and moderate exercise also helps reduce inflammation enabling your immune cells to regenerate regularly.

Engaging in regular and moderate exercise, such as brisk walking, jogging, cycling, swimming, and hiking, can help build a stronger immune system. If you enjoy other ways to engage in exercise, you can take up a sport or join the gym, such as the Castle Gym, to facilitate daily physical activity.

Get more than 7 hours of sleep

Sleep and immunity go hand in hand. Research suggests that insufficient sleep or poor quality of sleep may result in a higher susceptibility to illness.

As per the results of a study with 164 participants, people who slept for less than six hours every night had a greater likelihood of catching a cold as compared to those who slept for more than six hours.

Adults are advised to sleep for more than 7 hours every night. Teens are required to sleep for 8 to 10 hours. As for infants, 14 hours of sleep is sufficient.

If you struggle to sleep well or for long hours, try to limit your screen time. This is because the blue light emitted from devices such as your TV, phone, or computer screen can disrupt your body’s natural sleep cycle (circadian rhythm). Other tips include exercising regularly, sleeping in a dark room, and setting a bedtime.

Drink more water

Staying hydrated is critical. While staying hydrated does little to protect you from pathogens, it is integral to maintain your overall health.

Dehydration may hinder your physical performance, digestion, mood, concentration, and heart and kidney function. Moreover, it can result in headaches and blackouts – all of which can increase your vulnerability to illness.

In order to prevent dehydration, make sure to consume enough fluid daily that your urine is pale yellow in color. The best liquid to consume is water, as it is free of calories, sugar, and additives. Limit your intake of fluids such as juice, sweet tea, and fizzy drinks due to their high sugar content.

Parting thoughts

Health must be everyone’s top priority, especially considering the current COVID crisis. A healthy immune system can prevent you from a plethora of ailments.

The immune system is a complex entity that can be enhanced with the help of these everyday lifestyle modifications. Be sure to incorporate these eight measures into your daily routine to feel healthier and stronger.

Ashley Rosa is a freelance writer and blogger. As writing is her passion that why she loves to write articles related to the latest trends in technology and sometimes on health-tech as well. She is crazy about chocolates. You can find her at twitter: @ashrosa2.

Around 1,500 volunteers equipped with face masks, hand disinfectant and tracking gadgets attended an indoor concert in Germany on Saturday as part of a study to simulate how the novel coronavirus spreads in large gatherings.

As part of the so-called Restart19 study, researchers from the University Medical Center in Halle want to find out how cultural and sporting events can safely take place without posing a risk to the population.

Volunteers were handed protective facemasks of the type typically used in hospitals and bottles of flurorescent hand sanitizer at the concert of German singer-songwriter Tim Bendzko in an indoor arena in Leipzig.

“I am extremely satisfied with the discipline displayed by the participants,” Stefan Moritz, the head of the study, told a news conference after the concert. “I was surprised how disciplined everyone was in wearing masks.”

He said results of the study, which is being financed by the states of Saxony and Saxony-Anhalt, were expected in 4-6 weeks.

The participants were also given contact tracers to help track the distance between concertgoers and to identify in which parts of the arena, such as entrance halls and grandstands, people might crowd too closely together.

Researchers asked participants to regularly disinfect their hands using the fluorescent sanitiser so scientists can identify – with the help of ultra-violet light – which surfaces are touched frequently and pose a risk for spreading the virus.

Sporting events such as Liverpool’s Champions League soccer match against Atletico Madrid and the Cheltenham Festival, a horseracing event, in Britain in March have been blamed for playing a role in spreading COVID-19.

Most events with big crowds have been put on hold.

A decision to grant approval for a concert of German singer Sarah Connor with 13,000 attendees on Sept. 4 in Duesseldorf has faced sharp criticism by virologists and local politicians.

Even if you live in a cramped apartment, performing regular cardio is a lot simpler than you might realize…

Odds are good you already know how important regular cardiovascular exercise is. However, if you don’t currently have a gym membership, you might assume that getting the proper amount of cardio every week isn’t a practical option.

Don’t worry if this is the case. There are many ways you can exercise regularly without traveling to a fitness center, as long as you have a great pair of workout sneakers. They include the following:

Jogging in Place

Jogging is one of the simplest ways to burn calories and improve your cardiovascular health. Best of all, if you don’t have access to a gym, track, or park, you can still jog in place, regardless of how big or small your home may be. 

Don’t overlook the potential benefits of doing so. According to research, a person who weighs 125 pounds can burn as many as 60 calories by simply jogging in place for 10 minutes.

Jumping Jacks

This classic phys ed exercise shouldn’t be forgotten after graduating high school. Jumping jacks are also a more powerful form of cardio exercise than many people realize. Like jogging in place, they can be performed virtually anywhere as well. Although numerous factors influence just how many calories you can expect to burn when performing any given exercise, in general, a 150-pound individual performing jumping jacks consistently and intensely for five minutes will burn approximately 47 calories.

Burpees

You should have many goals when embracing a fitness regimen. Improving your overall stamina may be one of them. Thus, it makes sense that you would try to tackle more difficult exercises as you become more comfortable with simple options like jogging in place and jumping jacks.

Moving up to burpees is a smart next step. To perform them, begin in a standing position, move to a squat, then touch the floor with both hands and jump your feet back so you’re in a push-up/plank position. Jump your feet back in, stand up, and repeat for approximately 30 to 60 seconds. Rest as needed, and repeat the circuit again to your comfort level.

Just keep in mind that burpees can be a relatively high impact exercise. If you have joint problems, you may want to consider another workout routine. Burpees are also intense, so they may not be ideal for someone who already has cardiovascular health conditions. Always consult with your doctor before starting a new exercise regimen.

As these examples make clear, you don’t need an expensive gym membership to burn calories and support your heart. You don’t even need a particularly large space. Even if you live in a cramped apartment, performing regular cardio is a lot simpler than you might realize.

Everyone knows that some activities and habits can increase your risk of cancer, like smoking, drinking, or overeating. However, there are many things we do every day that can also cause our risk of cancer to increase. Cancer is the second leading cause of U.S. deaths after heart disease, so knowing the risk factors and working to protect yourself just makes sense.

The good news is that “There’s major evidence we can reduce the rates of cancer in the population through prevention.” Susan Gapstur, MPH, Ph.D., and Senior Vice President of behavioral and epidemiology research for the American Cancer Society, believes that limiting your exposure to the following known cancer-causing foods, activities, and jobs can help significantly reduce your risk!

1. Sun Exposure

In the summer, laying out on the beach is an extremely popular activity. People take to the ocean in droves to relax and get some sun. But while being in the sun can help you feel good, it’s also the leading cause of skin cancer. UV rays damage the fibers in your skin and can cause discoloration, tumors, and both precancerous and cancerous skin lesions.

It’s never too late to protect yourself from further sun damage and help prevent skin cancer, though! Make sure that you’re wearing sunscreen with an SPF of 30 or higher, avoid as much sun exposure between 10:00 am and 2:00 pm (peak UV radiation hours), and make sure you’re wearing protective clothing. Following these simple rules will let you enjoy the sun safely and reduce your risk of skin cancer.

2. Fake Tanning

You might think that choosing an indoor tan is safer and healthier for you than tanning in the sun. However, studies have shown that tanning beds and all their associated equipment can be as deadly – and sometimes more dangerous – than sun exposure. Even one tanning bed session can increase your risk of developing melanoma by 20%, and the American Academy of Dermatology believes that over 400,000 cases of skin cancer each year may be caused by indoor tanning.

How can you avoid increasing your risk of cancers like melanoma, squamous cell carcinoma, and basal cell carcinoma? Simply put: don’t tan! The tanning bed might be tempting, and everyone loves that summer glow, but tanning beds are dangerous. If you really want a tan, consider a self-tanning lotion or cream, or hit up a sunless tanning booth. These options are generally regarded as safe as long as proper instructions are followed.

3. Frequent Flying

Whether you’re a flight attendant, a pilot, or a jet-setting businessperson, you are at a much higher risk of a variety of cancers. Female flight attendants have a 50% higher risk of breast cancer than women in other professions, and frequent flyers are four times more likely to get non-melanoma skin cancer.

Cabin crews are also at an increased risk of cervix, thyroid, colon, liver, and stomach cancer. However, if you’re not a frequent flyer, you likely won’t be exposed to enough ionizing radiation to matter.

4. Smoking

There are 4,800 toxic substances found in cigarettes, and you inhale every single one of them every time you light up. If you smoke, your life expectancy is at least ten years shorter than non-smokers, and your risk of heart attack, lung disease, and a variety of cancers is increased.

The good news: if you stop smoking before age 40, you reduce your risk of dying from a smoking-related disease by almost 90%. And even if you’re over 40, your body notices increased benefits from quitting almost instantly. After three months, your lung capacity is improved, and after five years, your risk of dying from stomach, mouth, throat, lung, or esophageal cancer is cut in half.

5. Drinking

Alcohol may be good for your heart – you’ll often hear people say that a glass of wine a day is beneficial. However, there’s much research to suggest that regular consumption of alcohol can account for an increased risk of cancer in both men and women. Alcohol consumption has been shown to increase the development of several types of cancer, including breast cancer, liver cancer, and esophageal cancer.

If you drink two to three drinks a day, or any more than ten drinks a week, you’re at increased risk. However, cutting your alcohol consumption can positively impact your life in multiple ways! You’ll likely lose weight and will almost definitely reduce your cholesterol, which will also help prevent cancer.

6. Exposure to Secondhand Smoke

Even if you don’t smoke yourself, exposure to secondhand smoke can raise your cancer risk. There’s really no safe level of exposure, and while most public places have banned smoking on the premises, it can be hard to avoid smoke in your home or at private gatherings. Being in the house of someone who smokes, even if they’re not actively smoking at the time, can still harm you; chemicals from cigarette smoke can stick around in furniture and carpets.

The best way to protect yourself from secondhand smoke is to avoid people who smoke or places that allow cigarette smoking. If it’s not possible to avoid smokers, educating them on the risk to you and themselves may convince them to drop the habit for good.

7. Being Overweight

Most people don’t associate cancer with being overweight or obese. Being overweight is more often associated with diabetes or heart disease. However, about 8% of all cancers can be attributed to being overweight or obese, so losing weight can help you lower the risk of getting a variety of cancers, including liver cancer, pancreatic cancer, kidney cancer, breast cancer, and more.

“Body weight plays a role in inflammation, changes in hormone levels, and can affect biochemicals in your body like insulin,” says Gapstur. Luckily, losing weight immediately reduces the risk of these types of cancer. It also increases your rate of survival, should you be diagnosed.

8. Getting Your Nails Done

With the rise in conscientious consumerism, many customers know that nail polishes traditionally contain cancer-causing compounds. Chemicals like triphenyl phosphate, toluene, and dibutyl phthalate can all cause cancer or congenital disabilities.

The danger of getting your nails done doesn’t just impact clients, however. Manicurists are also at increased risk of being diagnosed with multiple myeloma. If you’re a manicurist or simply love getting your nails done, make sure to only go to salons that provide gloves and masks. Check for proper ventilation as well!

9. Drinking Tap Water

It’s long been understood that unfiltered tap water can be dangerous to your health. From Erin Brokovich’s exposure of chromium-6 in Hinkley, CA to the ongoing saga of Flint, MI, tap water and the potential compounds it contains have been in the news a lot. And while most tap water goes through some sort of filtration before coming to your house, that doesn’t mean it’s safe.

In addition to chromium-6, you can find arsenic, disinfection byproducts, nitrates, and more lurking in your water supply. The best option is to invest in your own water filter, whether through a pitcher or by installing a secondary filtration system in your home. You should also regularly check to see what chemicals may be in your tap water.

10. Inactivity

Many adults work sedentary jobs, sitting at a desk for eight or more hours every day. However, the ACS recommends that adults get at least 150 minutes of moderate-intensity activity every week, spread out over several days. If you’re not getting exercise, you’re in danger of developing colon cancer, breast cancer, or endometrial cancer. There are other cancers you’ll also be at higher risk of getting, including liver, myeloma, and kidney cancer.

However, increasing the activity in your life can help improve your immune system, reduce inflammation, and lower the levels of certain growth factors that have been associated with cancer development and progression. So going on a walk every day, riding a bike, or taking a dip in a pool can help you lose weight and improve your health!

11. Working The Late Shift

The connection between sleep and cancer is still a developing field of research, but several studies have indicated that there’s a link between poor sleep and increased cancer risk. People with circadian rhythm disorders may have a higher rate of breast and prostate cancer.

Those most commonly at risk for sleep disorders include people who work in overnight or graveyard shifts. Night nurses, third shift workers, and people who work split shifts that may disrupt sleep cycles are in danger of increased cancer risk. If possible, avoid working a job that requires odd hours; when that’s not possible, try to ensure that you’re getting regular sleep, even if it’s not at night.

12. Radon Exposure

Not many people know about the danger of radon exposure. Radon is a radioactive gas found naturally in the air, soil, and water, and is carcinogenic in concentrated amounts. Radon is a naturally occurring gas, and some parts of the country deal with higher rates. Some building materials can also emit radon.

Luckily, you can easily test for radon by purchasing a testing kit or working with a radon professional. Generally speaking, reducing radon in your home is a reasonably straightforward process, and you can contact your state radon office for a list of professionals that are available to help.

13. Getting Your Clothes Dry-Cleaned

When you’re preparing for a special event, you want to look your best. For many people, that means getting your outfit dry-cleaned so that you know it’s truly stunning. However, most dry cleaning processes use a chemical called “perc,” which is a known health hazard. If you work in a dry cleaner or regularly get your shirts starched and pressed, you may be at higher risk for esophagus, kidney, and bladder cancer.

If you absolutely must dry clean your clothes, try to minimize how often you do so. Since it’s regular exposure to the chemical that increases your risk of getting these cancers, infrequent dry-cleaning shouldn’t be an issue.

14. HPV

Human papillomavirus (HPV) is the single most commonly sexually transmitted infection, and many people with HPV don’t develop any symptoms. However, even without exhibiting symptoms, people with HPV have an increased risk of developing several different types of cancer. The ACS estimates that over 31,000 men and women are diagnosed with HPV-caused cancers every year.

If you don’t have HPV, getting the Gardasil vaccination can protect against infections. If you’re over 26, however, the vaccine may not be effective. In that case, it’s imperative to get screened regularly if you’re sexually active and seek treatment if you are diagnosed with precancerous cell changes.

15. Eating Processed Meat

Bacon, hotdogs, lunchmeat – nearly everyone loves processed meats. However, research shows that eating any processed meat increases the risk of both stomach and colorectal cancers. Processed meats are generally made with nitrates and nitrates, which can form nitrosamines when heated. These carcinogenic compounds can build up and cause issues.

You can look for nitrite- and nitrate-free selections of processed meat. You can also save your consumption of processed meats like bacon and sausage for special occasions. But overall, it’s best to avoid eating processed meat entirely if at all possible.

16. Drinking Overly Hot Beverages

Many people start their days off with hot coffee or tea, especially in the winter. Hot chocolate, cider, and other hot drinks are often shared at social occasions, and people don’t think twice about partaking. However, beverages served over 140 degrees Fahrenheit can elevate your risk of esophageal cancer.

Dr. James Doidge, a senior research associate at University College London, says “It doesn’t take a scientist to appreciate that repeated irritation of any body surface increases your risk of cancer…many foods and drinks contribute to the risk of gastrointestinal cancers.” Most hot commercial beverages are served at between 140-160 degrees F. To reduce your risk, let the drink cool before taking your first sip.

17. Heating Takeout Containers

If you’ve ever reheated your takeout in the container it came in, then you may have put yourself at risk of exposure to styrene. Styrene is used in the creation of a variety of things, including many types of food containers. Studies have shown that repeated exposure to this chemical can increase your risk of cancers like leukemia and lymphoma, as well as cancer of your pancreas or esophagus.

While most people will only experience the potential of styrene exposure through food containers, people who work in fabrication can also be exposed. At home, you can limit your risk of exposure by directly transferring your takeout to a standard plate or bowl!

18. Eating Red Meat

Like processed meat, red meat can also contain nitrates and nitrites. However, even without these compounds, the process of cooking and eating red meat can expose you to other cancer-causing compounds, like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). When you grill a steak or cook a burger over an open flame, these compounds are created. So as mutagenic compounds, they can change your DNA in ways that can increase your cancer risk.

The American Institute of Cancer Research recommends eating less than 18 ounces of red meat per week to avoid increasing your risk of colorectal cancer. Lower your consumption of burgers and other red meat, including pork and lamb, and try subbing in meatless meals.

19. Having Unprotected Sex

Sex has several health benefits, like reducing stress and boosting your immune system. However, having unprotected sex also comes with its own dangers. Most notably, having unprotected sex puts you at risk for contracting STIs like HPV and chlamydia, both of which have been linked to increased cancer risk.

Because both of these STIs can have subtle symptoms – or none at all – it’s essential to be regularly tested if you are engaging in unprotected sex. The easiest way to prevent exposure to these STIs is, of course, using protection.

20. Gardening

If you love to garden, you probably hate weeds. But unfortunately, if you choose to take care of those weeds with weedkiller, you’re putting yourself in danger. Glyphosate, the most commonly used weedkiller, has been shown to be carcinogenic to humans.

To keep your garden looking gorgeous without using harmful chemicals, consider turning to natural methods of weed control. Shade the soil around your plants, be careful about what types of compost you use, and make sure to pull up the entire plant when weeding by hand. Using a few simple tricks will help both you and your garden thrive.

21. Eating Trans Fats

While trans fats have been banned, they can still turn up in your food. Trans fats are human-made fats that can increase your risk of breast, colon, and prostate cancer. Women with the highest levels of trans fats had double the risk of developing breast cancer as women with the lowest levels.

Common foods that may still contain trans fats include snack foods like frozen pizza and microwave popcorn, fast foods, margarine and shortening, and ready to use frostings. The best way to avoid eating trans fats is to check the label and ingredients. If a product says it contains partially hydrogenated oils, don’t eat it!

22. Exposure to Air Pollution

It’s no secret that air pollution is dangerous. Many components of air pollution have already been classified as carcinogens, but for the first time, the International Agency for Research on Cancer has classified outdoor air pollution as a whole as a cancer-causing agent. Particulate matter – a major part of outdoor air pollution – can increase the risk of lung and bladder cancer.

While we can’t just breathe less, we can still take action to protect ourselves and future generations. By supporting higher regulatory standards on industries that cause the most pollution and standing behind clean energy and improved mass transit, you can help work to reduce the risk of air pollution.

23. Inherited Risk

One of the things we can’t change is who our parents are, but that can mean an increased risk of certain types of cancer. The most common cancer associated with inherited gene mutations is breast cancer, which develops from the BRCA1 and BRCA2 genes. These gene mutations can also increase the risk of ovarian cancer in women, as well as pancreatic and prostate cancers.

While you can’t prevent these inherited gene mutations, knowledge is the key. Make sure to study your family history for increased instances of breast, ovarian, and other cancers. Check yourself regularly, both through self-screening and the appropriate procedures at your doctor. Taking preventative measures early and often can reduce your risk of developing these cancers.

24. Asbestos Exposure

People have known about the danger of asbestos for years, but older buildings – like schools, older homes, or older public buildings – may still put you at risk of exposure. Inhaling asbestos can cause mesothelioma, a rare, aggressive form of cancer that doesn’t have a cure.

Insulation, fireproofing products, older consumer products, and construction materials all have the potential to contain asbestos. If you live in an older home, make sure to have it checked by an asbestos professional. If you’re concerned that your workplace may put you at risk of exposure, speak to your HR department or another person in charge to arrange an inspection.

25. Eating Fermented Foods

While fermented foods can have a number of health benefits, there’s increasing reason to believe that some fermented foods can increase your risk of nasopharyngeal carcinoma. Much like processed meats, some fermented foods contain high amounts of nitrates and nitrites, which react with proteins in your body to form nitrosamines.

We’re not suggesting you cut fermented foods out of your life completely, especially since the probiotics they provide can be beneficial to gut health. However, be mindful of how much you’re eating, and check ingredient lists if you’re not making your own. Eating a balanced diet that includes fermented foods like pickles, sauerkraut, or kimchi as a treat should be safe.

26. Chewing Tobacco

Some people view chewing tobacco as a safer alternative to smoking cigarettes, but smokeless tobacco can be just as harmful to your health. In addition to containing higher amounts of nicotine, oral tobacco contains at least 28 chemicals known to cause cancer.

If you use any smokeless tobacco, you’re at a higher risk of mouth cancer, stomach cancer, esophageal cancer, and more. You may also be at increased risk of heart disease, heart attacks, and stroke. It’s important to quit using chewing tobacco as soon as possible to reduce your risk of getting painful cancer.

27. Having Diabetes

Bad news – having either type 1 or type 2 diabetes can put you at a higher risk for cancer. Women with diabetes are at a higher risk than men; they’re 27% more likely to develop cancer, while men are only 19% more likely.

While there is no cure for type 1 diabetes, you can reverse type 2 diabetes through diet changes and weight loss. Maintaining a normal blood sugar level with both type 1 and type 2 diabetes can help reduce your risk. Scientists believe that consistently high blood sugar may trigger the DNA mutations that can increase the danger, so work with your doctor to manage your blood sugar.

28. Radiation Exposure

This one seems fairly obvious. Exposure to high amounts of radiation is dangerous and can damage your tissues. But even frequent exposure to small amounts of radiation can, over time, be hazardous to your health. Moreover, radiation can come from unexpected places, like your TV, cell phone, or even your car.

While the people at highest risk are those who work around radiation every day, it’s essential to monitor your radiation exposure and limit it when you can. Try to stay out of the sun and protect yourself from UV light. If you’re pregnant, older, or have a compromised immune system, it’s especially important to protect yourself from radiation.

29. Exposure to Diesel Exhaust

Diesel fuel is a popular fuel for large engines, including trucks, buses, trains, and more. Unfortunately, while these vehicles offer benefits like better fuel economy and a more rugged engine that requires less maintenance, they also belch over 30 different types of carcinogens into the air.

Diesel exhaust is conclusively linked to lung cancer and may put you at higher risk for esophageal cancer, stomach cancer, and more. If you drive a personal vehicle fueled by diesel, it may be time to consider switching. If you have to drive a diesel-powered car for work, limit the time you spend around your vehicle while it’s running, and ask your employer about a personal respirator.

30. Gene Mutations

In addition to inherited gene mutations, certain activities during your life can cause gene mutations. Sun exposure, for instance, causes mutations in your genes that can lead to skin cancer. Some gene mutations occur as errors made by DNA, which are linked to up to 10% of all cancer diagnoses.

To reduce your risk of cancer because of genetic mutation, try to avoid activities that may cause issues and make sure that you’re checking your body regularly. While you can’t prevent genetic mutation, catching cancer early can significantly increase your chances of survival.

Article first published on Medical News.

The health authorities have identified one of their top concerns as they wage war on diabetes: white rice. It is even more potent than sweet soda drinks in causing the disease.

Sharing his battle plan to reduce the risk of diabetes, Health Promotion Board chief executive Zee Yoong Kang said that obesity and sugary drinks are the major causes of the condition in the West.

But Asians are more predisposed to diabetes than Caucasians, so people do not have to be obese to be at risk. Starchy white rice can overload their bodies with blood sugar and heighten their risk of diabetes.

Mr Zee is armed with data. A meta- analysis of four major studies, involving more than 350,000 people followed for four to 20 years, by the Harvard School of Public Health – published in the British Medical Journal – threw up some sobering findings.

One, it showed each plate of white rice eaten in a day – on a regular basis – raises the risk of diabetes by 11 per cent in the overall population.

Two, it showed that while Asians, like the Chinese, had four servings a day of cooked rice, Americans and Australians ate just five a week.

But Mr Zee does not plan to ask Singaporeans to stop eating rice, a popular feature of meals here. What he would like is to see more people turn to healthier varieties.

Long grain white rice is also better than short grain when it comes to how it spikes blood sugar – a rise in sugar levels causes the pancreas to produce more insulin, and frequent spikes can lead to diabetes.

He would also like people to try adding 20 per cent of brown rice to their white rice. This amount is enough to reduce their risk of diabetes by 16 per cent.”There is no need to fully replace what they now eat. Just increase the quantity of whole grain and brown rice.”

Health Minister Gan Kim Yong said last month that this disease is already costing the country more than $1 billion a year. Diabetes is a major cause of blindness, kidney failure and amputations in Singapore.

Dr Stanley Liew, a diabetes expert at Raffles Hospital, advised people to eat less rice. He added that most junk food and sodas are just as bad and should be discouraged.

Article first published on Singapore-based Straitstimes.

Salma Khalik is senior health correspondent for Straitstimes with three decades of jounalism experience.