You can blame your family for a lot of things that go wrong in your life, but your health doesn’t have to be one of them.
Regardless of your genetic predisposition to health problems, your lifestyle remains a major determinant of whether you get many diseases. Conversely, people born with good genes can throw that good fortune out the window if they eat poorly and settle into a life as a couch potato.
One of the most damaging risk factors, in fact, is almost completely under your control: your weight.
“People who are overweight or obese are at increased risk for heart disease, hypertension, diabetes and osteoporosis,” says Diane Quagliani, a registered dietitian and spokeswoman for the American Dietetic Association. If you’re overweight, take the steps to lose excess pounds: Eat fewer calories and exercise more. Your exercise doesn’t have to be strenuous; walking briskly is just fine. And beyond its role in controlling weight, exercise can help prevent or control disease. For all the diseases here, losing even a little weight and exercising even a little more can reduce your risk.
“Your genes are not your entire destiny,” Quagliani says. “If you know what diseases run in your family, you can take steps to prevent getting that disease or at least, help keep it under control.”
Heart disease and stroke
Heart disease is the No. 1 killer of men and women in the U.S. But many deaths from heart attack and stroke are preventable, and death rates are declining. During the last 40 years, the chances of dying from heart disease (when adjusted for age) has declined by about 40 percent. Much of this decrease can be attributed to lifestyle changes.
When the talk turns to diet, one key is limiting total fat and saturated fat, which in turn can keep cholesterol levels in check. Having high blood cholesterol is a critical risk factor for heart disease. Keep overall fat intake to less than 30 percent of total calories for the daya limit of 65 grams per day if you follow a 2,000-calorie diet.
– Limit saturated fat to less than 10 percent of total calories in your diet–or 20 grams if you eat about 2,000 calories. Saturated fats boost blood cholesterol levels more than any other dietary factor. Saturated fats are found in foods like meat, butter, whole milk dairy products, and in palm, palm kernel and coconut oils. Replace some of the saturated fats in your diet with polyunsaturated and monounsaturated fats, such as liquid vegetable oils (corn, safflower, sunflower and olive) and margarine, nuts, olives and avocados.
– Cut down on cholesterol, found only in foods of animal origin. You don’t need to eliminate favorite foods like milk, cheese, butter, meat, poultry or fish, but you should keep the amount of cholesterol to less than 300 milligrams daily.
– Eat more soluble fiber, which carries cholesterol away before it can be absorbed in your bloodstream. Soluble fiber is found in foods like apples, oranges and other fruits; legumes (such as kidney beans, soybeans and peas); and oats.
Hypertension
“One of the best ways to battle hypertension is to `do the DASH,’ ” says Dr. Kathy Kolasa, a registered dietitian and professor of family medicine at East Carolina University. The DASH (Dietary Approaches to Stop Hypertension) study found that a lower-fat eating plan that includes 8 to 10 vegetables and fruits per day and three servings of low-fat dairy products significantly and quickly lowers blood pressure in people who have high-normal levels.
The DASH diet also contains more potassium, calcium, fiber, magnesium, antioxidants and protein than the typical American diet; these nutrients are thought to play a role in controlling hypertension.
“The changes are relatively easy and they really do make a difference,” Kolasa says. “I’d recommend that everyone follow this diet, whether they have high blood pressure or not.”
Other ways to control hypertension:
– Moderate intake of sodium. Many researchers believe that most people with hypertension benefit from restricting sodium to no more than 2,000 milligrams per day.
– Limit alcohol. More than two drinks per day for men and one for women can raise blood pressure.
Diabetes
The number of people with diabetes has reached near epidemic proportions, with current rates expected to double within 10 years. Between 1990 and 1998, the number of people with diabetes increased by a third. Type 2 diabetes (also called “adult-onset” diabetes) that used to occur mainly in older adults is now being diagnosed in teenagers.
Obesity is by far the most common cause of Type 2 diabetes. More than 80 percent of diabetes cases are attributed to overweight and obesity. Being sedentary increases your risk whether you are overweight or not. A high-fiber diet is associated with a lower risk of diabetes and although preliminary, some research shows that eating whole grain foods can have a beneficial effect too.
Cancer
Of the cancers that have a dietary link, colon and rectal cancers top the list. Researchers know many of the nutritional and behavioral risk factors to help prevent this cancer: In addition to the familiar, all-purpose advice of losing weight and stopping smoking, eating a diet rich in fruits, vegetables and whole grains can significantly reduce risk.
Fiber’s role in preventing colorectal cancer is still open to debate. Data from the large-scale, decades-long Nurses Health study found no link, but that doesn’t mean people shouldn’t bother to get enough fiber. Besides its proven protective effect against heart disease and diabetes, fiber can reduce the risk of diverticulosis, hemorrhoids and irritable bowel syndrome. So fruits, vegetables, whole grains and legumes may contain something besides the fiber that offers protection.
“Colorectal cancer runs in my family,” Quagliani says, “so I’ve certainly not given up on making sure that I get enough fiber. The bottom line is that eating a diet rich in fruits and vegetables, bran cereals, whole-wheat bread, beans and other fiber-rich foods should still be a priority for everyone.”
Compared to colorectal cancer, the nutritional connection to prostate and breast cancer is not as clear. Researchers are examining the potential of selenium, vitamin E and lycopene to prevent prostate cancer but have not found any definitive link.
The link between breast cancer and diet also is still unknown. No consistent evidence associates breast cancer with physical inactivity, increased fat intake, or reduced intake of fruits and vegetable or soy. But studies have shown that overweight may increase risk in postmenopausal women and that drinking alcohol–even as little as one drink per day–can increase risk slightly.
Osteoporosis
Family history is among the risk factors for osteoporosis, but lifestyle plays a much greater role. Ten million Americans, mostly women, have osteoporosis, and 18 million others have bone density low enough to increase their risk of breaking bones.
The most important dietary tactic against osteoporosis is a balanced diet rich in calcium and vitamin D. Adults need 1,000 milligrams of calcium daily, and those over 50 need 1,200 milligrams. Teenagers need even more–1,300 milligrams per day. Calcium-rich foods include dairy products like milk, cheese and yogurt; broccoli and dark green leafy vegetables; and calcium-fortified foods.
“I always tell people to stop and think about their diet,” Kolasa says. “Have they replaced the beverages and foods that provide calcium with alternatives–such as drinking soda now instead of milk with dinner? Have calcium-rich foods fallen out of their family’s repertoire?”
Incorporating weight-bearing exercise into a fitness routine–such as walking and lifting weights–is another critical step toward reducing risk.
Remember, your good health is largely in your hands. Your choices about food and exercise can determine whether you will repeat your family history or write a happier ending.
