Lifestyle

Some types of cancer can run in families. For example, your risks of developing certain types of breast cancer, bowel cancer or ovarian cancer are higher if you have close relatives who developed the condition.

This doesn’t mean you’ll definitely get cancer if some of your close family members have it, but that you may have an increased risk of developing certain cancers compared to other people.

It’s estimated that between 3 and 10 in every 100 cancers are associated with an inherited faulty gene.

Cancers caused by inherited faulty genes are much less common than those caused by other factors, such as ageing, smoking, being overweight and not exercising regularly, or not eating a healthy, balanced diet. Most cancers develop as a result of a combination of risk factors, which in some cases can include family history.

Some types of cancer are less likely to be genetic, such as cervical cancer and lung cancer.

It’s only likely that a cancer gene is present in a family if:

• there are 2 or more close relatives on the same side of the family (your mother’s or your father’s side) with the same type of cancer, or with particular types of cancer that are known to be linked – for example, breast and ovarian cancer or bowel and womb cancer
• cancers are occurring at young ages (before the age of 50)
• a close relative has had 2 different types of cancer (rather than 1 cancer that has spread)

You should contact your GP if some close family members have developed the types of cancer mentioned above and you’re worried that you might develop cancer yourself. They’ll ask about your family history, and if they think there’s a chance you have an increased risk of developing cancer, they’ll refer you to a genetic counsellor, family cancer clinic or a cancer specialist.

Sunbeds give out ultraviolet (UV) rays that increase your risk of developing skin cancer (both malignant melanoma and non-melanoma). Many sunbeds give out greater doses of UV rays than the midday tropical sun.

The risks are greater for young people. Evidence shows:

• people who are frequently exposed to UV rays before the age of 25 are at greater risk of developing skin cancer later in life
• sunburn in childhood can greatly increase the risk of developing skin cancer later in life

It’s illegal for people under the age of 18 to use sunbeds. The Sunbeds (Regulation) Act 2010 makes it an offence for someone operating a sunbed business to permit under-18s to:

• use a sunbed at the business premises, including beauty salons, leisure centres, gyms and hotels
• be offered the use of a sunbed at the business premises
• be allowed in an area reserved for sunbed users (unless they’re working as an employee of the business)

UV rays from sunbeds

Sunbeds, sunlamps and tanning booths give out the same type of harmful radiation as sunlight. UVA rays make up about 95% of sunlight.

They can cause your skin to age prematurely, making it look coarse, leathery and wrinkled. UVB rays make up about 5% of sunlight and burn your skin.

A tan is your body’s attempt to protect itself from the damaging effect of UV rays. Using a sunbed to get a tan is not safer than tanning in the sun.

It may even be more harmful, depending on factors such as:

• the strength of UV rays from the sunbed
• how often you use a sunbed
• the length of your sunbed sessions
• your skin type – for example, whether you have fair or dark skin
• your age

Damage from UV rays

Prolonged exposure to UV rays increases your risk of developing malignant melanoma, the most serious form of skin cancer.

You cannot always see the damage UV rays cause. The symptoms of skin damage can take up to 20 years to appear.

UV rays can also damage your eyes, causing problems such as irritation, conjunctivitis or cataracts, particularly if you do not wear goggles.

Advice about using sunbeds

The Health and Safety Executive (HSE) issued advice on the health risks associated with UV tanning equipment, such as sunbeds, sunlamps and tanning booths.

They recommend you should not use UV tanning equipment if you:

• have fair, sensitive skin that burns easily or tans slowly or poorly
• have a history of sunburn, particularly in childhood
• have lots of freckles and red hair
• have lots of moles
• are taking medicines or using creams that make your skin sensitive to sunlight
• have a medical condition made worse by sunlight, such as vitiligo, a long-term skin condition caused by the lack of a chemical called melanin in the skin
• have had skin cancer or someone in your family has had it
• already have badly sun-damaged skin

The HSE advice also includes important points to consider before deciding to use a sunbed.

For example, if you decide to use a sunbed, the operator should advise you about your skin type and how long you should limit your session to.

On average, it takes about 1 hour for your body to break down 1 unit of alcohol. However, this can vary, depending on:

• your weight
• whether you’re male or female
• your age
• how quickly or slowly your body turns food into energy (your metabolism)
• how much food you have eaten
• the type and strength of the alcohol
• whether you’re taking medication and, if so, what type

It can also take longer if your liver isn’t working normally.

How much is 1 unit of alcohol?

1 unit of alcohol is equivalent to 10ml or 8g of pure alcohol. There are roughly:

• 2.1 units in a standard glass (175ml) of average-strength wine (12%)
• 3 units in a large glass (250ml) of average-strength wine (12%)
• 2 units in a pint of low-strength lager, beer or cider (3.6%)
• 3 units in a pint of higher-strength lager, beer or cider (5.2%)
• 1 unit in a single measure of spirits (25ml)

Adding up your units

If you drink a large (250ml) glass of wine, your body takes about 3 hours to break down the alcohol.

If you drink 1 pint of beer, your body takes about 2 hours to break it down, 1 pint of strong lager is equivalent to 3 units, so this will take longer.

However, this time can vary, depending on the factors mentioned above.

If you have a few drinks during a night out, it can take many hours for the alcohol to leave your body. The alcohol could still be in your blood the next day.

Know your units

To reduce the risk of harming your health if you drink most weeks:

• men and women are advised not to regularly drink more than 14 units a week
• spread your drinking over 3 days or more if you drink as much as 14 units a week
• it’s a good idea to have several alcohol-free days each week

If you’re overweight or obese, losing weight can reduce your risk of some potentially serious health problems.

Most people who need to lose weight can get health benefits from losing even a small amount (about 5%) of their weight if they keep it off.

Health problems linked to being overweight

If you’re overweight or obese, you have a higher risk of:

• high blood pressure
• heart disease
• stroke
• type 2 diabetes
• some types of cancer
• osteoarthritis
• back pain

How do I know if I need to lose weight?

You can find out if you’re overweight by calculating your body mass index (BMI). This shows whether you’re a healthy weight for your height.

Work out your BMI with the BMI healthy weight calculator.

The size of your waist is also important. If it’s too large, your risk of health problems is higher.

How can I lose weight safely?

The best way to lose weight is to make small, realistic changes to your diet and how physically active you are.

The amount of physical activity you should do depends on your age. For example, adults between the ages of 19 and 64 should do 150 minutes a week of moderate-intensity physical activity.

Smoking is one of the biggest causes of death and illness in the UK.

Every year around 78,000 people in the UK die from smoking, with many more living with debilitating smoking-related illnesses.

Smoking increases your risk of developing more than 50 serious health conditions.

Some may be fatal, and others can cause irreversible long-term damage to your health.

You can become ill:

• if you smoke yourself
• if people around you smoke (passive smoking)

Smoking health risks

Smoking causes around 7 out of every 10 cases of lung cancer (70%).

It also causes cancer in many other parts of the body, including the:

• mouth
• throat
• voice box (larynx)
• oesophagus (the tube between your mouth and stomach)
• bladder
• bowel
• cervix
• kidney
• liver
• stomach
• pancreas

Smoking damages your heart and your blood circulation, increasing your risk of developing conditions such as:

• coronary heart disease
• heart attack
• stroke
• peripheral vascular disease (damaged blood vessels)
• cerebrovascular disease (damaged arteries that supply blood to your brain)

Smoking also damages your lungs, leading to conditions such as:

• chronic obstructive pulmonary disease (COPD), which incorporates bronchitis and emphysema
• pneumonia

Smoking can also worsen or prolong the symptoms of respiratory conditions such as asthma, or respiratory tract infections such as the common cold.

In men, smoking can cause impotence because it limits the blood supply to the penis.

It can also reduce the fertility of both men and women.

Health risks of passive smoking

Secondhand smoke comes from the tip of a lit cigarette and the smoke that the smoker breathes out.

Breathing in secondhand smoke, also known as passive smoking, increases your risk of getting the same health conditions as smokers.

For example, if you have never smoked but you have a spouse who smokes, your risk of developing lung cancer increases by about a quarter.

Babies and children are particularly vulnerable to the effects of secondhand smoke.

A child who’s exposed to passive smoke is at increased risk of developing chest infections, meningitis, a persistent cough and, if they have asthma, their symptoms will get worse.

They’re also at increased risk of cot death and an ear infection called glue ear.

Health risks of smoking during pregnancy

If you smoke when you’re pregnant, you put your unborn baby’s health at risk, as well as your own.

Smoking during pregnancy increases the risk of complications such as:

• miscarriage
• premature (early) birth
• a low birth weight baby
• stillbirth

Blood pressure is a measure of the force that your heart uses to pump blood around your body.

How is blood pressure measured?

Blood pressure is measured in millimetres of mercury (mmHg) and is given as 2 figures:

• systolic pressure – the pressure when your heart pushes blood out
• diastolic pressure – the pressure when your heart rests between beats

For example, if your blood pressure is “140 over 90” or 140/90mmHg, it means you have a systolic pressure of 140mmHg and a diastolic pressure of 90mmHg.

As a general guide:

• ideal blood pressure is considered to be between 90/60mmHg and 120/80mmHg
• high blood pressure is considered to be 140/90mmHg or higher
• low blood pressure is considered to be 90/60mmHg or lower

High blood pressure

High blood pressure is often related to unhealthy lifestyle habits, such as smoking, drinking too much alcohol, being overweight and not exercising enough.

Left untreated, high blood pressure can increase your risk of developing a number of serious long-term health conditions, such as coronary heart disease and kidney disease.

Low blood pressure

Low blood pressure is less common. Some medications can cause low blood pressure as a side effect. It can also be caused by a number of underlying conditions, including heart failure and dehydration.

The body mass index (BMI) is a measure that uses your height and weight to work out if your weight is healthy.

The BMI calculation divides an adult’s weight in kilograms by their height in metres squared. For example, A BMI of 25 means 25kg/m2.

BMI ranges

For most adults, an ideal BMI is in the 18.5 to 24.9 range.

For children and young people aged 2 to 18, the BMI calculation takes into account age and gender as well as height and weight.

If your BMI is:

• below 18.5 – you’re in the underweight range
• between 18.5 and 24.9 – you’re in the healthy weight range
• between 25 and 29.9 – you’re in the overweight range
• between 30 and 39.9 – you’re in the obese range

Accuracy of BMI

BMI takes into account natural variations in body shape, giving a healthy weight range for a particular height.

As well as measuring your BMI, healthcare professionals may take other factors into account when assessing if you’re a healthy weight.

Muscle is much denser than fat, so very muscular people, such as heavyweight boxers, weight trainers and athletes, may be a healthy weight even though their BMI is classed as obese.

Your ethnic group can also affect your risk of some health conditions. For example, adults of Asian origin may have a higher risk of health problems at BMI levels below 25.

It depends on how likely you are to have another heart attack. Check with your GP or heart specialist before you fly after a heart attack. The information below is a guide only.

Whether it is safe for you to fly will depend on your personal circumstances.

People at low risk

The British Cardiovascular Society recommends that people who have very low risk of having another heart attack may be able to fly as early as 3 days after having one. You are considered to be at very low risk if:

• this is your first heart attack
• you are under 65
• you have no complications
• no further treatment is planned

The UK Civil Aviation Authority recommends that people with no complications, who are at low risk of another event, can fly 7 to 10 days after a heart attack.

National Institute for Health and Care Excellence (NICE) guidance says that most people with heart failure can travel by plane. However, during the flight, legs and ankles tend to swell and breathing may become more difficult for people with severe heart failure. Again, check with your GP or heart specialist before planning any air travel.

People with complications

If you are older than 65 or you’ve had another heart attack in the past, you’re more likely to have one again.

If you have no symptoms or other heart conditions and no further treatment is planned, you’re considered to be at medium risk. In this case, the Civil Aviation Authority recommends that you may fly from 10 days after your recent heart attack.

If you have signs and symptoms of heart failure and further treatment is planned, you are considered to be at high risk of another heart attack. In this case, you should wait until you are in a more stable condition before flying.

In all cases, speak to your GP or specialist before flying after you have had a heart attack. They may need to check how fit you are to make sure you can fly safely without developing symptoms such as chest pain.

Check with your travel operator, airline and travel insurance company before you fly, as they may have their own policies on flying after a heart attack.

Medication

If you’re taking medication, your GP or specialist may advise you to carry essential medicines in your hand luggage. If so, contact your airline to check if they have any restrictions. If they do, you’ll need to get a letter from your doctor and you may need to get a written agreement from the airline before you fly.

Your risk of some health problems is affected by where your body fat is stored, as well as by your weight. Carrying too much fat around your middle (waist) can increase your risk of developing conditions such as:

• heart disease
• type 2 diabetes
• cancer

Not sure if you’re overweight?

Use our body mass index (BMI) calculator to work out if you’re a healthy weight.

Measuring your waist

Measuring your waist is a good way to check you’re not carrying too much fat around your stomach, which can raise your risk of heart disease, type 2 diabetes and stroke.

You can have a healthy BMI and still have excess tummy fat – meaning you’re still at risk of developing these diseases.

To measure your waist:

• find the bottom of your ribs and the top of your hips
• wrap a tape measure around your waist, midway between these points
• breathe out naturally before taking the measurement

Regardless of your height or BMI, you should try to lose weight if your waist is:

• 94cm (37ins) or more for men
• 80cm (31.5ins) or more for women

You are at very high risk and you should contact your GP if your waist is:

• 102cm (40ins) or more for men
• 88cm (34ins) or more for women

Losing weight around the stomach

Most people who are overweight find their excess weight is down to eating more energy (calories) than they burn.

Weight gain occurs when we regularly put more calories into our bodies than we use. Over time, that excess energy is stored by the body as fat.

If you’re trying to lose weight, it’s a good idea to eat less and be more active.

Cigarettes contain nicotine, which is highly addictive.

Even if you want to quit smoking, you may find it difficult because you’re addicted to the effects of nicotine.

Chemicals in your brain

Nicotine alters the balance of 2 chemicals called dopamine and noradrenaline in your brain.

When nicotine changes the levels of these chemicals, your mood and concentration levels change. Many smokers find this enjoyable.

The changes happen very quickly. When you inhale the nicotine, it immediately rushes to your brain, where it produces feelings of pleasure and reduces stress and anxiety.

This is why many smokers enjoy the nicotine rush and become dependent on it.

The more you smoke, the more your brain becomes used to the nicotine.

This means you have to smoke more to get the same effect.

Effects of quitting smoking

When you stop smoking, the loss of nicotine changes the levels of dopamine and noradrenaline.

This can make you feel anxious, depressed and irritable.

It’s normal to crave nicotine when you quit, as smoking provides an immediate fix to these unpleasant feelings.

Getting help to quit

Nicotine cravings can be very strong, making it difficult to quit using just your willpower.

If you want to stop smoking, see your GP, who can refer you to an NHS Stop Smoking support service.

These services offer the best support for people who want to give up smoking.

Studies show that you’re up to 4 times more likely to quit smoking if you do it through the NHS.

NHS Stop Smoking programmes can provide stop smoking treatments like nicotine patches and gum, or medicine treatments, to help you stop smoking for free on prescription.

They also provide counselling, support and advice.

If you don’t want to be referred to an NHS Stop Smoking support service, your GP can still provide treatment, support and advice to help you quit smoking.