Our Better Health

Diet, Health, Fitness, Lifestyle & Wellness


Leave a comment

Building Your Resilience

Having a Strong Life Purpose Eases Loneliness of Covid-19 Isolation, Study Finds

Those Who Felt Their Life Was Guided by Meaningful Values or Goals Were More Willing to Engage in Covid-19 Protective Behaviors

Summary:
Why can some people weather the stress of social isolation better than others, and what implications does this have for their health?
New research found that people who felt a strong sense of purpose in life were less lonely during the COVID-19 pandemic.

Why can some people weather the stress of social isolation better than others, and what implications does this have for their health? New research from the Communication Neuroscience Lab at the Annenberg School for Communication at the University of Pennsylvania found that people who felt a strong sense of purpose in life were less lonely during the COVID-19 pandemic. Did they achieve less loneliness by flouting public health guidance? No. Although lonelier people were less likely to want to follow public health guidance, people with a stronger sense of purpose also expressed more willingness to engage in social distancing, hand washing, and other COVID-19 protective behaviors.

Purpose in life, or a sense that your life is guided by personally meaningful values and goals – which could involve family ties, religion, activism, parenthood, career or artistic ambitions, or many other things — has been associated in prior research with a wide range of positive health outcomes, both physical and psychological.

“In the face of adversity, people with a stronger sense of purpose in life tend to be more resilient because they have a clear sense of goals that motivate actions that are aligned with personal values,” says Yoona Kang, Ph.D., lead author and a Research Director of the Communication Neuroscience Lab. “People with strong purpose may also experience less conflict when making health decisions. We felt that the COVID-19 pandemic was an important context to test whether purpose in life relates to individuals’ willingness to engage in behaviors to protect themselves and others.”

Based on their prior research, Kang and her collaborators expected that people with higher sense of purpose would be more likely to engage in COVID-19 prevention behaviors than individuals with a lower sense of purpose. In order to test their theory, the researchers surveyed more than 500 adult participants to capture their levels of purpose in life, their current and pre-pandemic levels of loneliness, and the degrees to which they intended to engage in behaviors known to prevent the spread of COVID-19.

They found that higher levels of loneliness made people be less focused on protecting themselves from COVID-19, and more skeptical that behaviors to prevent COVID-19 would be effective. However, having a stronger sense of purpose was associated with lower levels of loneliness and a greater desire to take action to protect themselves from COVID-19. Those with a higher sense of purpose also expressed a stronger belief that COVID-19 prevention behaviors would work. Even when people who had a strong sense of purpose did report being lonely, they still felt strongly about taking precautions to prevent COVID-19.

“When faced with extreme loneliness and social isolation, like during the COVID-19 pandemic, wanting to connect with other people, despite the health risks, is a natural response,” Kang says. “And yet, amidst this drastic shift in social life, we found that people with a higher sense of purpose were more likely to engage in prevention behaviors. This is striking because it shows that purpose in life can empower people to make life-saving health decisions that protect their own health and those around them.”

Additionally, the researchers found that older people expressed less loneliness during the COVID-19 pandemic than younger people. Kang sees this as a sign of the resilience of older adults, and she hopes to further study how to enhance purpose in life and resilience in aging populations.

“Having a stronger sense of purpose was associated with really important, positive outcomes across the lifespan,” says Emily Falk, senior author, Director of the Communication Neuroscience Lab, and Professor of Communication, Psychology, and Marketing. “Our upcoming work will test interventions to increase their sense of purpose, in hopes of bringing these benefits to more people.”

The study, published this month in The Gerontologist, is entitled “Purpose in Life, Loneliness, and Protective Health Behaviors during the COVID-19 Pandemic.” In addition to Kang and Falk, authors include Danielle Cosme, Ph.D.; Rui Pei, Ph.D.; Prateekshit Pandey; and José Carreras-Tartak.

Story Source:
Materials provided by University of Pennsylvania. Original written by Ashton Yount. Note: Content may be edited for style and length.

Journal Reference:
Yoona Kang, Danielle Cosme, Rui Pei, Prateekshit Pandey, José Carreras-Tartak, Emily B Falk. Purpose in life, loneliness, and protective health behaviors during the COVID-19 pandemic. The Gerontologist, 2021; DOI: 10.1093/geront/gnab081

June 16, 2021          Source: University of Pennsylvania          Science Daily

resilient

Building Your Resilience

We All Face Trauma, Adversity and Other Stresses. Here’s a Roadmap for Adapting to Life-Changing Situations, and Emerging Even Stronger than Before.

The Road to Resilience

Imagine you’re going to take a raft trip down a river. Along with slow water and shallows, your map shows that you will encounter unavoidable rapids and turns. How would you make sure you can safely cross the rough waters and handle any unexpected problems that come from the challenge?

Perhaps you would enlist the support of more experienced rafters as you plan your route or rely on the companionship of trusted friends along the way. Maybe you would pack an extra life jacket or consider using a stronger raft. With the right tools and supports in place, one thing is sure: You will not only make it through the challenges of your river adventure. You will also emerge a more confident and courageous rafter.

What is resilience?

Life may not come with a map, but everyone will experience twists and turns, from everyday challenges to traumatic events with more lasting impact, like the death of a loved one, a life-altering accident, or a serious illness. Each change affects people differently, bringing a unique flood of thoughts, strong emotions and uncertainty. Yet people generally adapt well over time to life-changing situations and stressful situations—in part thanks to resilience.

Psychologists define resilience as the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress—such as family and relationship problems, serious health problems, or workplace and financial stressors. As much as resilience involves “bouncing back” from these difficult experiences, it can also involve profound personal growth.

While these adverse events, much like rough river waters, are certainly painful and difficult, they don’t have to determine the outcome of your life. There are many aspects of your life you can control, modify, and grow with. That’s the role of resilience. Becoming more resilient not only helps you get through difficult circumstances, it also empowers you to grow and even improve your life along the way.

What resilience isn’t

Being resilient doesn’t mean that a person won’t experience difficulty or distress. People who have suffered major adversity or trauma in their lives commonly experience emotional pain and stress. In fact, the road to resilience is likely to involve considerable emotional distress.

While certain factors might make some individuals more resilient than others, resilience isn’t necessarily a personality trait that only some people possess. On the contrary, resilience involves behaviors, thoughts, and actions that anyone can learn and develop. The ability to learn resilience is one reason research has shown that resilience is ordinary, not extraordinary. One example is the response of many Americans to the September 11, 2001 terrorist attacks and individuals’ efforts to rebuild their lives after tragedy.

Like building a muscle, increasing your resilience takes time and intentionality. Focusing on four core components—connection, wellness, healthy thinking, and meaning—can empower you to withstand and learn from difficult and traumatic experiences. To increase your capacity for resilience to weather—and grow from—the difficulties, use these strategies.

Build your connections

Prioritize relationships. Connecting with empathetic and understanding people can remind you that you’re not alone in the midst of difficulties. Focus on finding trustworthy and compassionate individuals who validate your feelings, which will support the skill of resilience.

The pain of traumatic events can lead some people to isolate themselves, but it’s important to accept help and support from those who care about you. Whether you go on a weekly date night with your spouse or plan a lunch out with a friend, try to prioritize genuinely connecting with people who care about you.

Join a group. Along with one-on-one relationships, some people find that being active in civic groups, faith-based communities, or other local organizations provides social support and can help you reclaim hope. Research groups in your area that could offer you support and a sense of purpose or joy when you need it.

Foster wellness

Take care of your body. Self-care may be a popular buzzword, but it’s also a legitimate practice for mental health and building resilience. That’s because stress is just as much physical as it is emotional. Promoting positive lifestyle factors like proper nutrition, ample sleep, hydration, and regular exercise can strengthen your body to adapt to stress and reduce the toll of emotions like anxiety or depression.

Practice mindfulness. Mindful journaling, yoga, and other spiritual practices like prayer or meditation can also help people build connections and restore hope, which can prime them to deal with situations that require resilience. When you journal, meditate, or pray, ruminate on positive aspects of your life and recall the things you’re grateful for, even during personal trials.

Avoid negative outlets. It may be tempting to mask your pain with alcohol, drugs, or other substances, but that’s like putting a bandage on a deep wound. Focus instead on giving your body resources to manage stress, rather than seeking to eliminate the feeling of stress altogether.

Find purpose

Help others. Whether you volunteer with a local homeless shelter or simply support a friend in their own time of need, you can garner a sense of purpose, foster self-worth, connect with other people, and tangibly help others, all of which can empower you to grow in resilience.

Be proactive. It’s helpful to acknowledge and accept your emotions during hard times, but it’s also important to help you foster self-discovery by asking yourself, “What can I do about a problem in my life?” If the problems seem too big to tackle, break them down into manageable pieces.

For example, if you got laid off at work, you may not be able to convince your boss it was a mistake to let you go. But you can spend an hour each day developing your top strengths or working on your resume. Taking initiative will remind you that you can muster motivation and purpose even during stressful periods of your life, increasing the likelihood that you’ll rise up during painful times again.

Move toward your goals. Develop some realistic goals and do something regularly—even if it seems like a small accomplishment—that enables you to move toward the things you want to accomplish. Instead of focusing on tasks that seem unachievable, ask yourself, “What’s one thing I know I can accomplish today that helps me move in the direction I want to go?” For example, if you’re struggling with the loss of a loved one and you want to move forward, you could join a grief support group in your area.

Look for opportunities for self-discovery. People often find that they have grown in some respect as a result of a struggle. For example, after a tragedy or hardship, people have reported better relationships and a greater sense of strength, even while feeling vulnerable. That can increase their sense of self-worth and heighten their appreciation for life.

Embrace healthy thoughts

Keep things in perspective. How you think can play a significant part in how you feel—and how resilient you are when faced with obstacles. Try to identify areas of irrational thinking, such as a tendency to catastrophize difficulties or assume the world is out to get you, and adopt a more balanced and realistic thinking pattern. For instance, if you feel overwhelmed by a challenge, remind yourself that what happened to you isn’t an indicator of how your future will go, and that you’re not helpless. You may not be able to change a highly stressful event, but you can change how you interpret and respond to it.

Accept change. Accept that change is a part of life. Certain goals or ideals may no longer be attainable as a result of adverse situations in your life. Accepting circumstances that cannot be changed can help you focus on circumstances that you can alter.

Maintain a hopeful outlook. It’s hard to be positive when life isn’t going your way. An optimistic outlook empowers you to expect that good things will happen to you. Try visualizing what you want, rather than worrying about what you fear. Along the way, note any subtle ways in which you start to feel better as you deal with difficult situations.

Learn from your past. By looking back at who or what was helpful in previous times of distress, you may discover how you can respond effectively to new difficult situations. Remind yourself of where you’ve been able to find strength and ask yourself what you’ve learned from those experiences.

Seeking help

Getting help when you need it is crucial in building your resilience.

For many people, using their own resources and the kinds of strategies listed above may be enough for building their resilience. But at times, an individual might get stuck or have difficulty making progress on the road to resilience.

A licensed mental health professional such as a psychologist can assist people in developing an appropriate strategy for moving forward. It is important to get professional help if you feel like you are unable to function as well as you would like or perform basic activities of daily living as a result of a traumatic or other stressful life experience. Keep in mind that different people tend to be comfortable with different styles of interaction. To get the most out of your therapeutic relationship, you should feel at ease with a mental health professional or in a support group.

The important thing is to remember you’re not alone on the journey. While you may not be able to control all of your circumstances, you can grow by focusing on the aspects of life’s challenges you can manage with the support of loved ones and trusted professionals.

APA gratefully acknowledges the following contributors to this publication:
David Palmiter, PhD, Professor of Psychology at Marywood University, Scranton, Penn.Mary Alvord, PhD, Director, Alvord, Baker & Associates, Rockville, Md.Rosalind Dorlen, PsyD, Member: Allied Professional Staff, Department of Psychiatry Overlook Medical Center, Summit, NJ; Senior Faculty, Center for Psychotherapy and Psychoanalysis of New Jersey and Field Supervisor at the Graduate School of Applied and Professional Psychology, Rutgers University.Lillian Comas-Diaz, PhD, Director, Transcultural Mental Health Institute, Washington, D.C.Suniya S. Luthar, PhD, Teachers College, Columbia University, New York City, N.Y.Salvatore R. Maddi, PhD, The Hardiness Institute, Inc., University of California at Irvine, Newport Beach, Calif.H. Katherine (Kit) O’Neill, PhD, North Dakota State University and Knowlton, O’Neill and Associates, Fargo, N.D.Karen W. Saakvitne, PhD, Traumatic Stress Institute/Center for Adult & Adolescent Psychotherapy, South Windsor, Conn.Richard Glenn Tedeschi, PhD, Department of Psychology, University of North Carolina at Charlotte

source: American Psychological Association.


1 Comment

5 Tips For Combating Loneliness During Lock Down

Weekends and weekdays are not what they used to be, with a pandemic happening all over the world, we are all told to stay home and self-isolate for an extensive period of time. Although this is to help reduce the spread of the virus and ensure we keep ourselves healthy and safe, more and more people will feel extremely lonely. Being told not to leave our homes can have a huge impact on our mental health as we feel isolated and cut off from the world. Naturally we want to communicate with others, go out freely and do what we do on a daily basis. So, having these restrictions put in place can be difficult for many. This is why it is important for those feeling lonely during this period of time to find ways to combat it.

It is extremely important that you keep yourself occupied or that you find ways into getting into contact with other people. Here are a just a few ideas to help fight your loneliness during your self-isolation time.

1) Make use of technology
Yes, you read it right. This might come across as a surprise as many people will be against others spending a long period of time on their mobile phones or laptops whilst being alone.

But it is all about how you utilize your mobile phone!

This does not mean spending hours scrolling endlessly on your Instagram or watching YouTube videos back to back that have no meaning. You want to take advantage of the things your mobile phone can offer.

There are millions of apps you can download falling under different categories. If you enjoy reading or listening to audiobooks, there is an app for that. If you want to learn a new skill, there is an app for that. If you want to learn a new language, there is an app for that. If you want to catch up with a group of friends and play a game, there is an app for that. If you want to connect with like-minded people (in industry, for dating etc), there is an app for that. Now it is easier than ever to do what you’ve always wanted to do through your mobile phone, there is a world and a wealth of knowledge at your finger tips. So take advantage and go for it!

2) Communication
It is hugely recommended that you try to avoid texting friends and family and instead opt for different forms of communication while you are self-isolating. This includes voice notes and video calls. Video calls are recommended as is truly is the best thing after face to face interaction. If you find yourself lonely, video call a friend or family member. Seeing their facial expressions and reading their body language will help you feel like you’re not alone in your home.

There is also the possibility of having Thursday night drinks online, or watching a movie synchronised with friends.

3) Find your community
Now is the perfect time to identify your community. By this I mean, think about what your passion is. Now I can guarantee you, you will find an online community for it. Explore different platforms and find support groups and online communities that fulfil your needs and interests. It is the perfect opportunity to meet like-minded people and allows you to be your true authentic and vulnerable self. You will begin to build your own safe space online, allowing you to escape from your home to a space filled with interesting people.

4) Keep yourself occupied
It is important that you fill the time you have while you are self-isolating, keeping yourself occupied. With so much time on your hands, you can find yourself overthinking leading to you feeling anxious and lonely. Keeping yourself occupied can simply mean tidying up your room, learning a new recipe, working on a business idea, thinking of how you can add value to your employers or even picking up that book you’ve wanted to read for some time.

It is also important to have some downtime, you can keep yourself occupied by watching a series on an online streaming platform or listening to an audiobook. Podcasts are also highly recommended as it gives the feeling you are surrounded by others in the room. This will stop you from feeling lonely as you will have distractions all around you.

5) Stay active
There is an emphasis placed on ensuring you stay active throughout this self-isolation period. As gyms and many parks are closed, there are several alternative options instead:

  • YouTube – YouTube has millions of workout videos you can do online from the comfort of your home. There are all kinds of workouts available, with something for everyone. In addition to lots of personal trainers offering online sessions live on Instagram.
  • Cycle – if you own a bicycle, go for a ride. This is a great way to stay active and also ensures you are not in contact with anyone whilst doing it.
  • Go for a walk – If you don’t own a bicycle or don’t want to work out at home, the best option is to go for a walk. Take a walk around your neighbourhood, allowing yourself time to relax and take in the scenery around you.

These are only a few suggestions to help you during your self-isolation. Give some a try and make sure you are always keeping yourself busy or communicating with others to help fight the feeling of loneliness. If you need help, confide in someone or call a helpline.

Stay home, Stay safe!

Bianca Miller Cole  Apr 4, 2020
 
smartphone

Four Ways to Help Prevent Loneliness
While You’re Social Distancing

What if we were told that the best way to slow the spread of the coronavirus pandemic was to smoke 15 cigarettes a day? What would you do?

Loneliness, we know from the research, can be as bad for your health as smoking. It’s more predictive of mortality than obesity. And loneliness itself was a pandemic long before covid-19 got its name. (Between 1990 and 2010, there was a threefold increase in the number of Americans who said they had no one in whom they could confide.)

So canceling church, school, work and sports means we are doing something that can be hazardous to our health — in order to save lives.

It sounds like a trap. But it’s more like a balancing act — a seesaw we all have to ride now. You can alter one side and stay in balance, but only if you change what’s on the other.

We’ve heard a lot about what not to do. Now it’s time to talk about what we can do. “Look, I wash my hands a lot,” says Monica Schoch-Spana, a medical anthropologist at the Johns Hopkins Center for Health Security. “But if that’s all people are told to do, it only takes you so far.”

There are at least four specific activities that can help compensate for all the things we are not doing, according to the research and my conversations with disaster experts, psychologists and epidemiologists.

Loneliness creates a kind of toxic chain reaction in our body: It produces stress, and the chronic release of stress hormones suppresses our immune response and triggers inflammation. And the elderly, who are most at-risk of dying from covid-19, are more likely to say they are lonely.

Fear also causes the release of stress hormones. And a pandemic involves massive amounts of uncertainty: by definition, the kind that won’t go away quickly. That kind of ongoing stress is hard for anyone to handle.

So what is the antidote? First, anyone who can exercise should do more of it now, every day. Physical exercise reduces stress and boosts immune functioning. “Outdoor activities are good. Going for a walk, riding a bike, those are all great,” says Caitlin M. Rivers, an epidemiologist at Johns Hopkins. You can even do this with a friend, assuming you both feel healthy and are not in high-risk groups (and assuming you stay six feet apart in places such as San Francisco, where public health officials have so ordered). “Our overall goal is to reduce the number of contacts we have with other people, but you have to strike a balance.” And there’s never been an easier time to exercise without going outside or to the gym. (My current “gym” is on my phone, through apps such as Aaptiv, as well as free online yoga classes.)

Second, social closening. (Yes, that’s a word, it turns out.) Relationships are as good for the immune system as exercise. In a meta-analysis of 148 studies that followed more than 300,000 people for an average of eight years, researchers found that positive social relationships gave people a 50 percent greater chance of surviving over time compared with people with weak social ties. This connectedness had a bigger impact on mortality than quitting smoking.

To keep your relationships active, the phone is your lifeline. I’ve set a personal goal to talk (actually talk, not text) with one or two friends, elderly neighbors or family members by phone every day until this pandemic ends.

The one upside of every disaster I’ve covered over the past two decades is that people feel a strong impulse to come together and help each other. So far, I’ve seen that same tendency play out among friends and neighbors, despite social distancing, and we all have to work to keep that going. The coronavirus gives us an excuse to check in with each other.

The third antidote is mindfulness. If you have resisted this trend so far, now may be the time to reconsider. Meditation reduces inflammation and enhances our immune functions, literally undoing the damage of self-isolation. There is evidence that prayer can have a similar effect.

I’ve been using the meditation app Headspace for 10 minutes every day for the past two years. The big surprise is that meditation is not about clearing your mind. It’s about managing your attention, and it’s a hard skill to learn without some kind of guidance. It may sound kind of woo woo, but the science is persuasive. More persuasive than it is for other things we do (such as taking multivitamins).

Fourth, do something small for someone else. In surveys, people say volunteering gives them a sense of purpose and reduces anxiety. In Ireland, a woman named Helen O’Rahilly has helped organize nearly 6,000 volunteers to help elderly and immune-compromised people get groceries, almost entirely through Twitter. In Louisville, Erin Hinson is matching volunteers with people in need using Google Docs. My son and another kid on our street created fliers offering to help run errands for anyone who can’t go outside.

Wherever they strike, disasters have a way of revealing our preexisting weaknesses. But they also open up opportunities. I’ve seen this again and again, from communities destroyed by Hurricane Katrina to families devastated by 9/11. There is a golden hour after disaster strikes, a chance to come together and build resilience.

But this doesn’t happen automatically. We have to seize the opportunity, without fear. Viruses may be contagious, but so is courage.

By Amanda Ripley     March 17, 2020
 
Amanda Ripley is a contributing writer at the Atlantic
and the author of “The Unthinkable: 
Who Survives When Disaster Strikes — and Why.”
 

How to Prevent Loneliness in a Time of Social Distancing

Here’s advice for preserving your mental health while avoiding physical proximity
With increasing numbers of people isolated because of quarantine and social distancing, COVID-19 is not the only public health threat we should be worried about—loneliness is one as well.
While scientists are rushing to understand how the coronavirus works, researchers have long understood the toll that social isolation and loneliness take on the body. People who do not feel connected to others are more likely to catch a cold, experience depression, develop heart disease, have lower cognitive function and live a shorter life. In fact, the long-term harm caused by loneliness is similar to smoking or obesity.
In January, a national survey found that 79 percent of Gen Zers, 71 percent of millennials and 50 percent of baby boomers feel lonely. Similarly, the proportion of people who belong to any kind of community group, such as a hobby club, sports league or volunteer group, fell from 75 to 57 percent over the past decade. Even without the coronavirus keeping us apart, it seems the majority of the population suffers from poor social health.
Although isolation is the right response to the coronavirus pandemic, we need the exact opposite in response to the loneliness epidemic. So how can you cultivate your social well-being while avoiding infection?
An obvious answer is the device you are reading this article on. People often blame technology for the prevalence of loneliness, pointing out that we spend too much time scrolling through social media and not enough of it interacting IRL. Yet recent research by my colleagues at the Harvard T. H. Chan School of Public Health paints a more nuanced picture: how you use such platforms seems to matter more than how much you do so. We can all benefit from developing digital habits that support meaningful human connections—especially now that it may be our only option until the outbreak calms.
Whether you are quarantined, working remotely or just being cautious, now is the perfect time to practice using technology in socially healthy ways. Here are a few suggestions for how to connect without contact.
Face-to-face from afar: The next best thing to in-person interaction is video chat, because facial cues, body language and other nonverbal forms of communication are important for bonding. When possible, opt for video over messaging or calling and play around with doing what you would normally do with others. For example, try having a digital dinner with someone you met on a dating app, a virtual happy hour with friends or a remote book club meeting.
One-minute kindness: Getting lots of likes on a social media post may give you a fleeting hit of dopamine, but receiving a direct message or e-mail with a genuine compliment or expression of gratitude is more personal and longer lasting—without taking much more time. When you find yourself scrolling through people’s posts, stop and send one of them a few kind words. After all, we need a little extra kindness to counter the stress and uncertainty of the coronavirus.
Cultivate your community: The basis of connection is having something in common. Whatever your niche interest is, there is an online community of people who share your passion and can’t wait to nerd out with you about it. There are also digital support groups, such as for new parents or patients with a rare disease. Use these networks to engage around what matters most to you.
Deepen or broaden: Fundamentally, there are two ways to overcome loneliness: nurture your existing relationships or form new ones. Reflect on your current state of social health and then take one digital action to deepen it—such as getting in touch with a friend or family member you haven’t spoken with in a while—or to broaden it—such as reaching out to someone you’d like to get to know.
Use a tool: Increasingly, apps and social platforms are being designed to help us optimize our online interactions with loved ones, including Ikaria, Cocoon, Monaru and Squad. If you do well with structure, these resources may be a useful option for you. Or you can consider using conversation prompts, such as TableTopics or The And, to spark interesting dialogue during a video call.
The coronavirus pandemic has reminded us that human connection can spread illness. But human connection also promotes wellness. Let’s take this opportunity to recognize the importance of relationships for our health and to practice leveraging technology for social well-being.
By Kasley Killam      March 12, 2020
ABOUT THE AUTHOR(S)
Kasley Killam is an Master of Public Health candidate at the Harvard T. H. Chan School of Public Health
and a World Economic Forum Global Shaper who specializes in social health and well-being.
 


1 Comment

Top Cancer Doc Gives 5 Lifestyle Strategies That Help You Avoid Cancer

These small tweaks could make a monumental difference to your health

BY MARKHAM HEID      Friday, September 18, 2015

People who have suffered and beaten cancer are willing to do anything they can to prevent the disease from returning. And that’s probably a mindset everyone should adopt, whether they’ve had cancer or not.

The good news: “Almost all the measures you could take to stay cancer-free after treatment hold true for those who have not had cancer,” says Dwight McKee, M.D., who is board certified in internal medicine, medical oncology, nutrition, and integrative and holistic medicine.

Start with Dr. McKee’s simple lifestyle strategies that follow. Don’t just read them; commit to doing them for the long haul. As a physician who has made fighting cancer his life’s work, Dr. McKee says these tips are powerful, and not only advises them to his patients, but anyone else who will listen.

After all, why not attack cancer before it attacks you?

1. Address Stress

Chronic stress suppresses your immune function and stokes inflammation, which is like fuel for cancer, says Dr. McKee. Whether you get into yoga, hiking, or meditation, “the key is to find a stress-management technique that’s enjoyable,” he says. “If it’s not enjoyable, it’s not sustainable.”

2. Beware of Mold

“Mycotoxins and aflatoxins found in mold are among the most carcinogenic substances known,” Dr. McKee says. If you’ve had a pipe break in your home, or your basement or bathroom is damp and smells like mildew, hire a mold-removal expert to check out your space and 86 the threat, he says.

exercise music

3. Break a Sweat

Hitting the gym can cause immune system changes that may help you fend off cancer, according to a study from the University of Nebraska.

Researchers analyzed the profiles of 16 cancer survivors before and after a 12-week exercise program, comparing their ratio of worn-out immune cells to immune cells that can fight off cancer.

Before the exercise program, the survivors’ blood profiles were dominated by the worn-out cells, but after 12 weeks of training, those levels dropped by 15 percent.

4. Lend a Helping Hand

Clinical research shows volunteering, mentoring, and other acts of altruism pump up your immune function. “It’s necessary for good health to engage in something on a regular basis that’s rewarding,” says Dr. McKee, “and one of the most rewarding activities is helping people.”

5. Take This Supplement

This comes up so much that you’re probably tired of hearing about it, but vitamin D is important for multiple aspects of your health—and that includes reducing your risk for cancer, Dr. McKee says. The problem: You’re probably not getting enough of it.

The easy fix is spending more time outside. Just 10 minutes of midday, summer sun has been known to deliver as much as 10,000 IU of vitamin D. But as we get closer to winter, the sun won’t be strong enough to trigger that much production, so you’ll have to work D-dense foods like fatty fishes into your diet, and add a supplement.

While the Institute of Medicine recommends a conservative 600 IU, The Endocrine Society—and most doctors—deem up to 2,000 IU daily to be safe. Look for a supplement brand with the trusted U.S. Pharmaceutical Ingredient Verification label.

Additional reporting by Rachael Schultz