A recent study, published by Bristol Post, highlights the significant health benefits of following eight key lifestyle habits, known as the “Essential Eight,” originally designed to lower the risk of heart disease.
A team of Chinese researchers examined the impact of these habits on individuals working in mining — a profession associated with a heightened cancer risk. The study revealed that adhering to these lifestyle principles could reduce the overall risk of cancer by up to 21%.
Reductions in Specific Cancer Types
The study reported varying levels of risk reduction across different types of cancer:
- A 27% decrease in lung cancer risk
- A 51% decrease in breast cancer risk
- A 31% decrease in colon cancer risk
- A 39% decrease in liver cancer risk
Participants who strictly followed the Essential Eight experienced these significant reductions compared to those who were less consistent. Previous research has also shown the effectiveness of these habits in lowering the risks of diabetes, fatty liver disease, high blood pressure, stroke, and cardiovascular diseases.
What Are the “Essential Eight”?
The “Essential Eight” focuses on core lifestyle factors that impact health and the development of chronic diseases. These include:
- Nutrition
- Physical activity
- Tobacco use
- Sleep
- Weight management
- Cholesterol levels
- Blood sugar levels
- Blood pressure control
These elements are interconnected and often influence multiple areas of health. For instance, a balanced diet, regular exercise, and adequate sleep can help regulate weight, cholesterol, blood sugar, and blood pressure simultaneously.
Recommendations from the American Heart Association
The American Heart Association (AHA), which developed the “Essential Eight” guidelines, recommends:
- A diet rich in whole foods, fruits, vegetables, lean proteins, nuts, seeds, and non-tropical oils.
- Adults should aim for 2.5 hours of moderate exercise or 75 minutes of vigorous activity per week.
- Children should engage in about an hour of physical activity daily.
Regarding sleep:
- Adults are advised to get 7 to 9 hours of sleep each night.
- Sleep needs vary by age for children:
- Up to 16 hours for children under five
- Up to 12 hours for children under 12
- 8 to 10 hours for teenagers
Long-Term Commitment Matters
The study found that the greatest reductions in cancer risk occurred among those who consistently followed the Essential Eight lifestyle over a period of four years.
However, since the study focused on Chinese miners, the researchers caution that the findings may not directly apply to other populations. More research is needed to explore the broader impact of the Essential Eight on cancer risk in diverse groups.
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