Start of new year is good time to get on track with healthy habits

Adopting healthy habits is always at the top of most people’s list of New Year’s resolutions. Dr. Graham Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and WashU Medicine in St. Louis, share practical advice that could help reduce the risk of cancer.

“The top one is don’t smoke,” he said. “Or, if you smoke, quit. Next would be to avoid weight gain. That may be surprising to hear, but extra weight increases the risk of many different cancers. Regular physical activity helps with controlling weight, as does my third top behavior, eating a healthy diet. Try to focus on fruits, vegetables and whole grains — and limit fast and processed foods.”

Even short walks can make a big difference.

“A regular 15- to 20-minute walk to work or school or a nearby store can have amazing health benefits,” Colditz said. “I’m not perfect with it, but I’ve tried to make it a routine to walk instead of drive when it’s safe and pretty easy to do. I like to get longer walks in when I can, but it’s great to have this basic amount of activity built into my day.”

It also pays to stay up to date on the latest medical advice, which can change over time.

“This can feel frustrating, for sure,” he said. “But we can also see such changes and say, `it’s really good news. We know a lot more now than we used to.’ Looking at breast cancer screening, mammogram technology today is much better than what we used to have. The richness of the image is better. And we have more studies that have gone on for longer periods of time.

“So, we have more evidence on the positive impact of mammograms on women’s health. With this, we can revisit and refine recommendations for when women should start screening and how often they should have it. This also applies to many other health recommendations. They can be refined over time as we learn more.”

Finally, he encourages people to stay focused on their weight-loss goals throughout the coming year.

“As a nation, the weight issue stands out,” Colditz said. “It’s a driver of so many chronic conditions — not just cancer, diabetes and heart disease but also mobility and memory problems. And we haven’t done a great job with policies and approaches that make it easier for people to be physically active and choose healthier foods. That’s a bigger goal for policymakers and health professionals like me. But on a more personal level, I’ll try to keep up with the steps that can help me get to a healthier weight in 2026.”

–Lee Hartman | Metro Voice

Photo: freepik.com