These 5 habits can harm you like smoking does + how to improve

Maybe you don't smoke but you are still equally at risk of diseases like cancer (!) if any of these habits are a regular for you. However, unlike smoking, these habits can be easily resolved or modified.


Fortunately, a quick fix to your daily routine will help you lead a healthier and happier life. Emily Main from Rodale Wellness writes in Women's Health magazine about six such habits and how to modify them.


1. Sitting for long hours.


Whether you are working a desk job or a long car ride, sitting for prolonged periods of time can negatively affect your health, even if you work out regularly. According to Alberta Health Services-Cancer Care in Canada, sitting continuously is linked to almost 160,000 cases of breast, colon, prostate and lung cancer which is almost two-thirds as many cancer cases as caused by smoking.

How to improve:
Make it a habit to take breaks at work so that you can go to take a small stroll or go buy yourself something to eat. At home, go for a short walk or get some cleaning done instead of just sitting. This will not only keep you active but also reduce the risk of several diseases.


2. Eating high animal-protein diets.

Animal products like cheese and meat are rich in IGF-1, a hormone that promotes the growth of cancer cells. A study from the University of Southern California found that during the middle ages, people on high animal-protein diets were four times more likely to die of cancer than people on low animal-protein diets. This is a mortality risk factor which is as bad as smoking.


How to improve:
Balance your diet. The same study also found that replacing some of the animal proteins in your diet with plant based proteins like beans didn't trigger the hormone production increase in cancer cells. Generally, a middle aged man should eat approximately 0.8 grams of proteins for every 2 pounds of weight everyday. However, the study also showed that this finding didn't apply to those above the age of 65 because at that age, the body naturally starts to slow down the production of IGF-1 so regular intake of animal proteins won't lead to an excess of the hormone.

3. Cooking with natural gas.

Hmmm, I find this particularly interesting! Most Nigerians cook with natural gas, right?

Cooking with natural gas brings in an added dose of carbon monoxide, nitrogen dioxide and formaldehyde, the same three contaminants that are found in second-hand cigarette smoke. A study published in Environmental Health Perspectives in 2013 stated that all three contaminants in houses with gas stoves regularly exceeded public health guidelines.

How to improve:
Install a vent hood above your gas oven or cooktop. Use it every time you cook to reduce the pollutant levels by 60-90%. Another alternative is to cook on back burners because most vent hoods aren't properly centered over a cooktop; using back burners will help your vent hood absorb most of the pollution.

4. Using the wrong oil.

Even if you have installed a vent hood and taken precautions to avoid indoor pollution, using the wrong oil can seriously damage your health. Studies on restaurants have proved that particulate matter, aldehydes and polycyclic aromatic hydrocarbons which are compounds found in cigarette smoke and linked to airway inflammation have been released during high heat cooking with shortening and soybean oil.

How to improve:
Choose your oil wisely. For example, olive oil isn't good for frying but is good for cooking at low temperatures or in salad dressings. Use Avocado oil for high heat cooking instead. When buying oil, look for the "smoke point" on oils to make sure it matches your needs.


5. Compromising on sleep.


Not getting enough sleep makes your cranky and irritable. Along with that, it also triggers high blood pressure, heart attacks, strokes, obesity and other health problems. One study found that not getting at least six to seven hours of sleep led to mortality rates compared with those seen in cigarette smokers. Even light and fragmented sleeping where you aren't fully awake but your sleep cycle is interrupted can accelerate the growth of tumors, some studies have shown.

How to improve:
Don't be in denial about being tired. If you feel that you aren't able to get enough sleep, see a health professional to figure out whether you are suffering from any specific condition such as sleep apnea.