Article Category: Health & Wellness

For the last few years, summertime has felt even more special to me than usual. With the long, warm days, we’re finally able to get outside more and enjoy walks, bike rides and time at the park – often with family and friends we may not have seen for a while.

In our excitement to enjoy everything summer has to offer, it’s important that we don’t forget to protect our skin when we’re out in the sun.  The sun’s ultraviolet – or UV – rays can damage skin, increasing the risk of skin cancer, including the most serious type of skin cancer, melanoma.

“There are increasing rates of skin cancer on the whole,” said Dr. Lynn Cornelius, chief of dermatology at Washington University School of Medicine in St. Louis.  “Some of this may be due to aging populations, and some due to people not photo-protecting as well as they should.”

Key steps we can take to protect our skin from the sun include: using sunscreen (and re-applying), finding shade between 10 a.m. and 4 p.m. and wearing sunglasses, hats and long sleeve shirts.

For sunscreens, a 30 SPF (sun protection factor) or higher rating is good for shorter periods outside. For longer outings, a 50 SPF or higher is better.  Choose either a chemical sunscreen, which absorbs UV rays, or a mineral sunscreen, such as zinc, which blocks UV rays.  Despite some news reports that pop up occasionally, both types are safe for children and adults. So, pick whichever type you and your family prefer.

“Try different formulations; there are a lot of them out there,” Cornelius said. “The most important sunscreen is the one that you’ll use.”

For clothes, those made of fabrics that block the sun can be an especially good choice.  Similar to the SPF ratings of sunscreens, sun protective clothes often come with a specific UPF (ultraviolet protection factor) rating.  The higher the number, the better the protection.

“There’s great clothing out there now,“ Cornelius said. “They’re not heavy. They’re not expensive, and you can get them just about anywhere. We tell a lot of folks to wear those – particularly at the beach – or for little kids.”

Cornelius offered these additional tips for staying safe in the sun:

• Protect your skin whatever your skin tone. People of color with darker skin have some natural protection, but darker skin can still burn, and it can still develop skin cancer.
• Reapply sunscreen every couple of hours, or after sweating or going in the water. It’s important but something people often forget to do.
• Rub in spray-on sunscreens. It’s easy to miss spots otherwise.
• Keep a small container of sunscreen with you, so you always have it when you need it. Sunscreen sticks fit great in pockets and work well when you’re hot and sweaty.
• Use sunscreen even if your makeup has UV protection. Most makeup has a lower SPF.
• Don’t forget to protect your ears, including the tops. It’s a common spot for skin cancers, particularly in men.
• Don’t forget to protect your scalp if your hair is thinning. Spray-on sunscreens can be good for this.
• If you work outside, try to take particular care to protect yourself from the sun. Options may be limited, but whatever steps you take can help.
  
  

Enjoying the outdoors is one of the best parts of summertime.  And with just a few relatively simple steps, we can help protect ourselves and our family from the sun’s rays.   And that can make an already good time feel even better.

If your health – and your family’s health.  Take control.

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention and the creator of the free prevention tool YourDiseaseRisk.com.

Physical activity is good for us, we all know. Yet it can be hard to fit into our daily schedules – and it’s easy to understand why. Family, school, work and other important obligations can take up a lot of our time and energy.

But there is one healthy activity most of us can fit into a packed schedule – and it’s often hidden in plain sight: walking. You may not see it highlighted often by social media influencers, but for something so simple it has a huge amount going for it.

“Walking has far-reaching benefits, including reduced anxiety and depression, improved mobility and cardiovascular health, increased brain function, weight loss, and it adds years to life,” said Liz Salerno, an assistant professor in the division of public health sciences at Washington University School of Medicine in St. Louis.

And you don’t need to walk a huge amount to benefit. While a popular goal is 10,000 steps per day (about five miles), studies have found that walking even half of that can help people live longer. More, though, is usually better, but only up to a point.

Health gains begin to taper off when you hit 10,000 steps or more per day, Salerno continued. “The sweet spot – with the biggest gains – seems to be around 7,000-8,000 steps,” she said.

If you’re starting a new walking program, or are re-starting one after winter or extended pandemic time off, a good goal is just to get moving a little more than usual. Take things slowly and include some rest days between walking sessions, initially. And know that even short walks can add up to big benefits down the road.

“Start with a walk to the end of the block and back, then over time you can make your way around the block,” Salerno said. “Before long, you’ll be strolling around the neighborhood. And remember that you don’t have to break a sweat to benefit.”

Keeping track of your progress is easier than ever these days. Inexpensive pedometers do a great job of tracking steps, as do fitness trackers, smartphones and many watches. Just remember to take one on your walks.

And adding steps to your day can be easier than you think. You don’t need to log them in one big walk, unless you want to. Small bits add up, like taking the dog out for a quick walk after dinner, taking stairs instead of the elevator, getting off the bus a stop or two early and walking the rest of the way or walking your kids home after school or day care.

If it’s hard to walk safely around your area, some extra planning can help. Indoor malls or recreation centers are great places to get in some steps. At home, you can stream walking videos or listen to podcasts while pacing some laps in a hallway. And if you walk outside, try to choose safe routes, dress for the weather, wear bright or reflective clothes so cars and cyclists can see you and take a friend or two, which can make it more fun, as well.

After a long winter, the warmer, longer spring days can be just what we need to start adding steps to our days and giving our health an extra boost. While walking may not get much fanfare, it sure should.

“It’s a great way to live a physically active life without needing fancy equipment or a gym membership,” Salerno said. “No tools required besides your own two feet!”

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention and the creator of the free prevention tool YourDiseaseRisk.com.

Macular degeneration is a disease many of us have heard of but may not know much about. So, it may be surprising to hear that the disorder significantly impacts the vision of millions of people in the U.S. – and that there are steps to help prevent it.

Macular degeneration is an eye disease that damages the central part of the retina, called the macula, which is the tissue at the back of the eye that is responsible for sharp, straight-ahead vision. At first, macular degeneration may go unnoticed, but as it advances, vision loss can get increasingly worse and have a real effect on people’s daily routines and quality of life.

“It impacts independence and the ability to read, write, drive a car and watch TV,” said Dr. Johanna Seddon, director of the Macular Degeneration Center of Excellence at the University of Massachusetts Chan Medical School. “And most important to many patients, they’re not able to recognize family members and other people they love.”

The disease is more common as people age. Rare in those under age 40, the risk of macular degeneration begins to increase in people in their 50s and 60s, and most cases are diagnosed in those 70 and older. Family history also plays an important role in the disease. If your mother or father has had macular degeneration, for example, you are at increased risk.

But research shows there are important steps most of us can take that can help lower the risk of the disease, whether we have a family history or not.

“Not smoking is probably most important,” Seddon said. “Other steps include exercising, maintaining a healthy weight and eating more green, leafy vegetables, like spinach, collard greens and kale.”

Getting eye exams is also key for eye health, especially as you age, or if you have a family history of eye disease. This can help find macular degeneration earlier so it can be better managed over time.

In people who’ve already been diagnosed with later stages of macular degeneration, taking specific supplements have been found to slow down vision loss from the disease. “These formulations are often labeled ‘eye vitamins,’ and contain antioxidants, such as lutein, zeaxanthin, vitamins C and E and zinc,” Seddon continued.

Talk to an eye doctor or other health-care provider for more information about such supplements.

Other treatments can actually help improve vision in those with advanced macular degeneration but are now available for only one of the two main types of the disease, called “wet type.” While there are no treatments for the other type of macular degeneration, “dry type,” promising studies are underway.

For those with significant vision loss due to either type of the disease, there are practical steps that can help with maintaining daily routines and overall well-being.

“We recommend what we call ‘visual rehab,’ where people are evaluated for magnifiers and other visual aids, like high-contrast knobs on ovens, and they can also get instruction on how to prevent falls, which is a real danger when someone loses depth perception,” Seddon said.

As the population grows and gets older overall, macular degeneration is expected to become an increasingly important condition, with wide-reaching impact on individuals and their families and caregivers. But research continues to work to find more and better treatment options. Also, a number of healthy behaviors can help lower the risk of developing the disease in the first place. And that’s clearly some good news.

It’s your health. Take control.

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention and the creator of the free prevention tool, YourDiseaseRisk.com.

Despite how it may feel when scrolling through news or social media, taking steps to improve our health can be easier than you might think. Let’s look at four concerns about making healthy changes, and why they may not be as hard as they can seem.

• Eating a diet rich in fruits, vegetables and whole grains – and keeping red meat, sugary drinks and alcohol to a minimum
• Moving your body some amount every day
• Trying to keep weight gain in check
• Not smoking
• Seeing a health-care provider about screening tests or other important care
  
  

I have trouble reaching my health goals.

Whether it’s eating three servings of whole grains a day, getting seven hours of sleep a night or working on something else altogether, it’s great to have health goals. But it can feel frustrating if we don’t reach them. A good way to help avoid that is to set smaller, more achievable goals along the way to your bigger goal. The success of reaching smaller goals builds and keeps you going. Plus, even small changes can have health benefits all on their own.

Healthy behaviors are expensive.

There are a lot of ways to spend a lot of money on healthy activities – and they’re often on full display on social media. But just as the basics of healthy living are pretty simple, they can also be affordable. Walking is a great exercise, which only really takes a good pair of athletic shoes. Indoor exercise classes can be streamed for free on different platforms. And while healthy foods can cost more than less healthy choices, you can often find affordable, healthy options with a little extra effort.

I don’t always feel motivated to be healthy.

Motivation can sometimes be hard to find any time of year. But in the middle of winter, entering the third year of a global pandemic, it may feel particularly difficult. To help, take a moment and remind yourself why you want to be healthier. Maybe family and friends or an activity you’re passionate about will spark motivation. Many times, just getting started on a behavior can create its own motivation. Instead of waiting for motivation to strike, make a plan to get started on a behavior instead. Commit to walking for just a few minutes, or to starting the first steps of a veggie chili recipe, and you may find the boost you need to keep going. It might not always feel easy to do, but it can help.

The world around us can feel increasingly complicated, but a handful of relatively simple behaviors can go a long way to improving well-being and lowering the risk of disease. And small changes can have important benefits – today and in the future.

It’s your health. Take control.

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention and the creator of the free prevention tool, YourDiseaseRisk.com.

We may not think about sleeping as a healthy behavior like we would exercising or eating a healthy diet, but we probably should.

Sleep can play a key role in health and wellness, and studies show that many of us just aren’t getting enough of it.

“Short sleep and poor-quality sleep are linked to increased risk of depression, obesity, diabetes, hypertension, heart disease and some cancers,” said Yikyung Park, associate professor in the Division of Public Health Sciences at Washington University School of Medicine in St. Louis. “A lack of sleep also weakens immune function, making you vulnerable to common infections such as the common cold.”

How can sleep problems have such a wide-ranging effect on health?

For one, they can disrupt the circadian rhythm, our natural “body clock” that controls all biological functions in a 24-hour period, Park said. That disruption can lead to many different reactions in the body that can increase the risk of certain diseases and conditions.

Less directly, sleep problems can also simply make it harder for us to make choices that are good for our health. Lack of sleep can impact decision-making, energy levels and a number of other factors that can make us more likely to stay on the couch rather than get outside for a walk, or choose a fast food meal over making something healthier at home.

About a third of U.S. adults are short sleepers, getting fewer than seven hours of sleep a night. But it’s an issue more common in some groups than others. “There is a significant disparity in sleep duration by race and ethnicity, and income,” Park said. “Short sleep is a particularly important problem for African Americans, multiracial non-Hispanics, American Indians/Alaska Natives and Native Hawaiians/Pacific Islanders – as well as those with lower incomes.” A range of issues can contribute to these differences, including stress, discrimination, job schedules and neighborhood conditions that can make it harder to get good quality sleep.

It’s recommended that most adults get about seven to eight hours of sleep each day. But what counts as healthy amounts of sleep can vary.

“For some people, six hours of sleep a day is enough, but others may need nine hours. And although it’s important to get enough sleep, sleep quality is also crucial,” Park said.

While some of the factors that impact the quality and length of sleep are out of our direct control, there are simple approaches we can take to improve the chances of getting good sleep regularly. As a first step, Park recommends we:

• Put away electronic devices such as smartphones, tablets and TVs at least 30 minutes before bed
• Have a routine sleep schedule – that is, go to bed and wake up at the same time – every day
• Avoid large meals within a couple hours of bedtime
• Avoid caffeinated beverages and alcoholic drinks before bed
• Get regular physical activity, though not close to bed time
  
  

In our busy, round-the-clock world, these changes can be an adjustment. But you don’t need to tackle them all at once. Pick just one to start, and then go from there. Small changes build on each other. And like other healthy behaviors, improving the quality of sleep is something well worth the effort and can provide a real boost to health and well-being.

And that may just help you rest a bit easier.

It’s your health. Take control.

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention and the creator of the free prevention tool, YourDiseaseRisk.com.

It may be hard to believe that, after almost two years, COVID-19 is still a major issue in the U.S. and the world over. It continues to affect our health and health care and to disrupt our daily lives. And the emergence of new variants, like omicron, can add even more uncertainty about when we’ll be able to return to more normal routines.

Yet, it’s important to remember that we’ve made a lot of progress over the past two years, even if it may not always feel that way. And earlier this fall, we passed another key milestone in our efforts to combat the coronavirus.

Children as young as 5 years old can now get a COVID-19 vaccine. And that is fantastic news.

“Vaccination is one of the best tools we have for keeping kids and families safe and healthy,” said Dr. Rachel Orscheln, a pediatric infectious disease specialist at Washington University School of Medicine in St. Louis.

About 7 million children in the U.S. have tested positive for the novel coronavirus since the pandemic began, and even though serious cases are rare, they do happen. More than 8,000 children ages 5 to 11 in the U.S. have been hospitalized with COVID-19, and some children have died.

On top of reducing the chances that kids will get infected and become ill, vaccination helps prevent the spread of this infection to family members and caregivers, some of whom may be vulnerable to serious disease, Orscheln said.

Vaccination also helps keep kids in the classroom, by cutting down on infections in fellow students, teachers, staff members and others.

The vaccine prevents more than 90% of COVID-19 cases in children ages 5 and up. And as with vaccines for older teens and adults, the most common side effects are usually mild, including arm pain from the injection, fatigue, headache, chills and fever. These happen more often after the second shot and generally last just a day or two.

Some rare, more serious side effects are possible, and the safety of the vaccine in children continues to be monitored. But the current evidence shows it is overall safe and effective.

And not vaccinating children also has risks by increasing their chances of getting infected and becoming ill – something parents should consider when weighing decisions about vaccination, Orscheln continued: “By any measure available, the risk of developing infection with the novel coronavirus substantially outweighs any risk that may be associated with vaccination.”

Pediatricians, primary care doctors and other trusted health-care providers are great resources for parents looking to get more information about the COVID-19 vaccine for children. And children can get vaccinated in many different locations, from doctor’s offices to pharmacies to county health departments.

By mid-November in the U.S., about 10% of 5- to 11-year-olds received a first dose of the COVID-19 vaccine. As the number of vaccinated children increases, adding to the overall vaccination tally, we increase our chances of further limiting the spread of the virus. And that can be particularly important this time of year, as we gather with family and friends for the holidays and generally take part in more indoor activities where the risk of infection is higher.

Many children want to do their part to stop the spread of the coronavirus, protecting their families and getting back to more normal school and activity schedules, Orscheln concluded. “Vaccination is a critical strategy for accomplishing these important goals,” she said.

And those would be welcome gifts as we head into winter and a new year.

It’s your health – and your family’s health. Take control.

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention and the creator of the free prevention tool, YourDiseaseRisk.com.

Though it doesn’t often make headlines these days, it’s hard to overstate how important quitting smoking is to health – and in ways many people may not be aware of.

Smoking impacts almost every organ in the body to some degree. It’s the main cause of lung cancer, of course, but it also causes 14 other cancers, including breast, colon, cervical and kidney cancers. It also greatly increases the risk of heart disease, stroke, emphysema and chronic bronchitis.

Overall, smokers die a decade or more earlier than those who’ve never smoked.

Smoking also raises the risk of conditions that may seem less serious but that can have a major influence on quality of life and daily living. This includes rheumatoid arthritis, cataracts and macular degeneration, which is a common cause of severe vision loss in people over 50. If that’s not enough, smoking is also linked to tooth loss, slower healing of cuts, trouble getting pregnant and erectile dysfunction.

The good news is, quitting smoking lowers the risk of nearly all of these diseases and conditions – and over time, the risk of some drop to near that of a person who’s never smoked.

But you don’t need to wait years to see benefits. Minutes after your last cigarette, your heart rate drops.


Then, in the next several days, carbon monoxide levels in your blood fall to that of nonsmokers. And within months, coughing and shortness of breath improve.

While finding reasons to quit isn’t hard, actually doing it can be, as many smokers who’ve tried to quit know. The nicotine in tobacco is addictive, and that makes smoking different than many other behaviors we may try to change.

At the same time, quitting is far from impossible. Thousands of smokers stop for good every day. And getting help quitting can double, and maybe even triple, the chances of success.

But only a minority of smokers actually take full advantage of approaches we know help with quitting.

For most smokers, this means talking to a health-care professional about a combination of medication approved by the Food and Drug Administration (FDA) and behavioral support. Medications can include nicotine replacement therapy, like patches or gum, or other drugs, like bupropion. Among its other benefits, behavioral support can help smokers learn to work through barriers to staying smoke-free, like cravings and triggers that can lead to urges to smoke. Support can come in many different forms, including in-person or virtual classes as well as text-messaging and other programs.

If you’re a smoker who wants to quit, you’re in good company. Nearly 70% of smokers feel the same way, and more than half have tried to quit in the past year.

So, if you’re ready to quit – or even ready to just start thinking about quitting – November can be a great month to do it. The American Cancer Society’s Great American Smokeout is Nov. 18. The annual event gives smokers a target date to quit, while highlighting resources for becoming and staying tobacco-free.

Why not celebrate these last couple months of the year by doing something really wonderful for your health? Yes, quitting is hard. But you can do it.

It’s your health. Take control.

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention and the creator of the free prevention tool YourDiseaseRisk.com.

If the pink popping up in store displays and across our screens hasn’t given it away already, October is Breast Cancer Awareness Month. And while it focuses on a serious disease, I always appreciate the opportunity it gives my colleagues and me to highlight ways women can look after their breast health.

One of the most important things on that list: getting regular screening mammograms.

It’s a message many women are used to hearing, but coming up on two years into the COVID-19 pandemic, it’s also a message that’s more important than ever.

Mammograms are a type of X-ray that help find breast cancer in earlier stages when it’s easier to treat. With disruptions in health care and concerns about safety, especially in the pandemic’s early months, many women missed their scheduled mammograms. And some have yet to get caught up.

But we know that keeping up with regular health care remains extremely important even during a pandemic, and most hospitals and screening facilities are back to their regular schedules and are taking steps to keep patients safe.

“If a woman is overdue for her mammogram, she should come in as soon as possible,” said Dr. Debbie Bennett, chief of breast imaging at Washington University School of Medicine in St. Louis. “Delays in screening can lead to delays in breast cancer diagnosis.”

For the best chance of catching cancer early, most women should get a yearly mammogram starting at age 40.

Women who are at increased risk of breast cancer, because of factors like family history or medical history, may need to start screening earlier. And it’s best to talk with a doctor about your breast cancer risk sometime in your 20s.

“Many of the strategies to prevent breast cancer, or catch it in its earlier stages, begin at a younger age for women who are at higher risk,” Bennett said. “That’s why it’s important that women find out by age 30 whether they would benefit from screening or other tests in their 30s.”

This can be particularly important for Black women, who are impacted unequally by breast cancer. Not only are Black women 40% more likely than white women to die of breast cancer, they also have the highest rate of developing the disease before age 40. Earlier screening, and other important care, in women at higher risk could help narrow such gaps.

To schedule a mammogram or get more information about screening, call your primary care provider, local hospital or screening facility. Some hospitals even offer mobile screening clinics, often called “mammography vans,” which can set up in neighborhoods near you.

Most insurance plans cover mammograms, and many facilities take part in programs that can help provide free or low-cost tests for those who need it.

With the pandemic ongoing, it’s important that women take time to look after their health, even as they have more on their plates than ever, Bennett said. And getting mammograms is a relatively quick and easy way of doing that.

“Screening mammograms are an important part of self-care,” she said. “We want to give all women the best chance of living long, healthy lives.”

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention and the creator of YourDiseaseRisk.com, a free, personalized tool for helping people reduce the risk of cancer and other chronic diseases. An epidemiologist and public health expert, he has a long-standing interest in the preventable causes of disease. Colditz has a medical degree from The University of Queensland and a master’s and doctoral degrees in public health from Harvard University’s T.H. Chan School of Public Health.

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To schedule a mammogram, breast imaging appointment, or to learn more about our breast health services, or complete this form.

Appointments are available at:

• Joanne Knight Breast Health Center in the Center for Advanced Medicine, 4921 Parkview Place, St. Louis, MO 63110
• Center for Advanced Medicine-South County, 5201 Midamerica Plaza, St. Louis, MO 63129
• Highlands Medical Building, 1110 Highlands Plaza Dr., St. Louis, MO 63110
• Barnes-Jewish West County Hospital, 969 N. Mason Road, Creve Coeur, MO 63141
• Siteman’s mammography van, at locations throughout the region

Here’s a secret about physical activity that you should know and share: Even a small amount can give your health a boost.

And that can be really important, maybe even inspiring, to hear. Especially these days. Studies have found that many people have reduced their physical activity during the pandemic. It’s easy to see why, with stay-at-home orders, safety restrictions at gyms and recreation centers, and the general upending of everyday life, including how we work, pick up kids from school and run errands.

While there’s evidence we’re returning to more regular amounts of activity, the delta variant and halting rates of vaccination mean our daily lives are likely to be disrupted to a degree for some time.

But one thing we know about physical activity and health – whether it’s during a pandemic or not – is that we don’t need to get high levels of activity to start seeing benefits. Any movement you can add to your day or week is worth doing. And some of the biggest health gains can come when going from getting little or no regular activity to some activity.

So, take the pressure off yourself. You don’t need to wait to be inspired to train for a marathon, or until your schedule lets you fit in 10,000 steps a day, or until the pandemic is over. Just do whatever you can right now. And with cooler September temperatures and fall work and school schedules kicking into gear, it’s a great time to try fun and creative ways to add extra movement to your days.

Here are five ideas to get you started:

• Park at the far end of the lot to get extra steps to the store
• Set a timer to remind yourself to stand up and take a brief walk every hour, even if it’s just around your desk or living room
• Stream a five-minute video about stretching or any other light activity you might want to try, like chair yoga or tai chi
• Walk with your kids to the bus stop or from the parking lot to the school
• Take the stairs next time you need to go up or down a floor or two
  
  

Simple efforts like these can naturally build on each other and just become part of your routine. They don’t cost a thing, and the more activity you get, the more benefits you receive.

Current guidelines set a higher goal of 2½ hours or more of moderate physical activity each week because studies have found, at these levels, we see most of the health benefits. This regular activity can lower the risk of heart disease, stroke, diabetes and cancer, and can boost our energy level, mood and overall quality of life today and in the future.

While that amount of activity is always a great goal, adding small amounts of movement to our days is a great place to start and worthwhile on its own. To quote from a campaign promoting the latest “Physical Activity Guidelines for Americans”:

“Do what you can. Even five minutes of physical activity has real health benefits.”

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention and the creator of YourDiseaseRisk.com, a free, personalized tool for helping people reduce the risk of cancer and other chronic diseases.

An epidemiologist and public health expert, he has a long-standing interest in the preventable causes of disease. Colditz has a medical degree from The University of Queensland and a master’s and doctoral degrees in public health from Harvard University’s T.H. Chan School of Public Health.

If you’ve finally reached that age when you’re officially an adult and starting to branch out on your own for work, school or another adventure, you’ve likely received a lot of advice from the older adults in your life. Some of it you may have sought out. Most of it, probably not.

And, yes, as you’ve guessed, I’m here to add to that latter list with some tips about a topic that may not be very exciting but is actually quite important: your health.

Admittedly, it may feel a little odd to get advice about health at an age when you, and most of your friends, are probably pretty healthy. But what you do today really does matter, not only in helping to improve how you feel right now but also in laying the foundation for lifelong wellness, so you’re less likely to develop serious diseases like stroke, diabetes and cancer down the road. Start with these tips:

Eat a mostly plant-based diet, and be physically active. A healthy diet and regular exercise are cornerstones of good health. On their own, they lower the risk of many diseases, and they can help keep weight gain in check. Try to build up to at least 30 minutes of activity each day. When it comes to eating, focus on fruits, vegetables, whole grains and beans – and try to cut back on red and processed meats, sugary drinks and fast foods.

Get enough sleep. It’s easy to skimp on sleep, especially when trying to catch up on things you missed during the pandemic shutdowns. But for your mental health and overall well-being, it’s important to make sleep a priority and to try to get 7 to 9 hours a night.

Keep a lid on alcohol. The more we know about alcohol and its many risks, the more we know that not drinking is the healthiest choice overall for people of all ages. If you do drink, try to keep it to a minimum – and be in control.

Keep up with health care and vaccines, including those for HPV and COVID-19. As an adult, you’re now in charge of your health care, and that can be a big change from when you were younger. Be sure to see a doctor for any regular care you may need or if you have any health concerns. And stay up to date on adult vaccines. If you haven’t had them already, this includes the HPV vaccine, which helps prevent multiple cancers, and the COVID-19 vaccine, which is increasingly important to protect against very infectious variants, like Delta.

Stay smoke-free, or get smoke-free. No surprise here. Staying – or getting – smoke-free is one of the best things you can do for your health. So, if you don’t smoke, keep it up. And if you do smoke, try to quit as soon as possible. Smokefree.gov is a great place to get free help, and it has tools for teens, vets, women and Spanish speakers.

Mind your mental health. In regular times, many young adults struggle with depression, anxiety and related conditions. And with the pandemic, rates have become more pronounced. If you have concerns about how you’re feeling, reach out to a health professional. Don’t be shy. You’re not alone, and treatment can help you feel better.

Taking time to look after yourself and your well-being is one of the best gifts you can give yourself as an adult. And it can never start too early. You deserve it.

It’s your health. Take control.

For more tips, see Early Adults’ 8ight Ways to Better Health and Lower Risk of Cancer.

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention. As an epidemiologist and public health expert, he has a long-standing interest in the preventable causes of chronic disease. Colditz has a medical degree from The University of Queensland and a master’s and doctoral degrees in public health from Harvard University’s T.H. Chan School of Public Health.