Bad habits damage our bodies. But take heart ... cleaning up your act can undo a lot of the harm.
Bad Habit: Smoking
What's the damage? Smoking is directly linked with nine out of 10 cases of lung cancer. It's also a factor in other cancers, such as cervical and bladder. And it causes one third of cancer deaths in total. It leads to chronic pulmonary obstructive disease (COPD) -- a lung disease in which airways become blocked and breathing becomes difficult. And it's linked with cardiovascular disease because it causes narrowing of the arteries. Smoking also plays a role in many other illnesses, including diabetes and osteoporosis.
Undo it: If you've quit smoking, then after 15 years, your risk of a heart attack is the same as that of a lifelong non-smoker.
You can cut your risk of cancer too. "By 10 years, your risk of lung cancer is half that of a smoker's, and 30 years after you've stopped, your risk is the same as someone who's never smoked," says Dr. Keith Prowse of the British Lung Foundation (www.lunguk.org).
Within 24 hours of quitting, toxic carbon monoxide is cleared from your body. And within three months, your circulation improves and you should stop wheezing.
The damage you can't undo: Unfortunately, you can't reduce your risk of COPD. "However, stopping smoking will slow its progress," says Dr. Prowse. And the sooner you give up, the better. "If you quit within 10 years of starting smoking, you're most likely to be able to undo the damage," he adds.
Bad Habit: SunbathingWhat's the damage? "Sunbathing damages collagen fibers inside the skin, forming wrinkles," says Sally Penford of the International Dermal Institute. "It also does superficial damage, causing pigmentation and uneven texture." And it damages skin DNA, which can lead to skin cancer. Undo it: "Brightening products can help tackle patches of pigmentation," says Sally. Within a few weeks you should start to notice uneven brown patches are fading. Look for skin-lightening products, such as Dermalogica Skin Brightening System, from salons or www.hqhair.com or try No. 7 Age Rewind Night Cream. To repair your skin's uneven texture, Sally advises, "Use sun protection every day. It means the skin doesn't have to defend itself, so it can concentrate on repairing damage." It takes about a month for the skin to renew itself, so if you've stayed out of the sun for this long you should start to notice skin is smoother. For fine lines, "Surgical options such as fillers, laser treatments and dermabrasion can help improve lines," says Sally. The damage you can't undo: Those deep wrinkles may never go away. But you can stop them from getting worse by using products containing palmitoyl pentapeptide 3, which helps build collagen and elastin. Try Olay Regenerist.
You also can't change the alterations to your DNA that the sun has caused. But you can watch for mole changes which can be warning signs of skin cancer. See your doctor who will refer you to a dermatologist if he's worried. Bad Habit: Junk Food AddictWhat's the damage? "A diet high in saturated fat means you are more likely to develop cardiovascular disease as it triggers raised levels of unhealthy LDL cholesterol," says Judy O'Sullivan, cardiac nurse at the British Heart Foundation (www.bhf.org.uk). In time, this can fur up your arteries and cause a blockage that could lead to a heart attack or stroke. Too much saturated fat also means you're more likely to be obese, which puts you at heightened risk of diseases from type 2 diabetes to breast cancer. Undo it: "If you were overweight and lost 5 to 10 percent of your body weight, your cardiovascular health would improve significantly," says Judy. A large study found that people who lose even small amounts of weight have consistently lower blood pressure after three years, too. Laboratory tests show that eating more fruit, vegetables and fiber can also change the blood's sensitivity to insulin within two weeks, helping decrease the risk of diabetes. The damage you can't undo: You may never be able to eliminate your increased risk for cardiovascular disease. But a healthy diet will slow its progress. Some degree of damage is natural with increasing age, but taking up a healthy diet will stop premature damage.
Bad Habit: Couch PotatoWhat's the damage? Inactivity increases the risk of type 2 diabetes, as it means your body can't deal with glucose in foods. Living a couch-potato life increases your risk of obesity, as calories aren't burned off, and it ups your chances of the diseases linked with obesity, including heart disease and breast cancer. Being inactive is also linked to depression. Undo it: Start exercising! "Even an hour after your first exercise session your metabolism will be boosted, so you'll be burning calories more quickly," says fitness trainer Kristoph Thompson (www.kristoph.co.uk). A 2005 study found that one 30-minute exercise session improved the mood of depressed people. Three weeks of moderate exercise can also lower blood pressure permanently. Scientists found that once sedentary 40-year-old women who start walking briskly for half an hour a day, four days a week, have about the same risk of heart attack as women who have always exercised. Lastly, exercise helps the body use insulin. "After a year of exercise, you'll have cut your risk of type 2 diabetes," says Kristoph. The damage you can't undo: If you already have some cardiovascular disease, exercise can't undo it. But it will slow its progress.
Bad Habit: Binge Drinking
