4 habits you need to break to help slow aging, according to doctors

 Oh, your competent? doctor didn't give you 'the talk' on healthy aging? I'm good at these.

4 habits you need to break to help slow aging, according to doctors

These daily behaviors may be working against your internal clock.

Reviewed by Dietitian Lisa Valente, M.S., RD

Key Points

• Habits like sitting all day and not getting enough sleep can impact your health as you age.
• Chronic stress and eating too many ultra-processed foods can also speed up aging.
• Small changes add up over time to improve your health as you get older.

Bombarded with ads promising “miracle” antiaging supplements and skin-care routines? There’s more to aging gracefully than popping pills or slathering on creams. While many of us hope to live well into our 90s—or even reach 100—wouldn’t it be better to reach these milestones in good health? Experts now say we shouldn’t focus just on lifespan, but also on healthspan, the number of years living in good health.And that’s where daily habits can make all the difference. Some behaviors that may feel “normal” to you, like consistently sleeping only five hours per night, may actually be working against long-term health. If your goal is to age well, longevity experts say there are a few behaviors worth breaking.

1. Sitting Too Much

Let’s face it: Most of us spend most of the day sitting, whether at our desk, in the car or on the couch to unwind. But these hours can add up quickly and may be silently impacting your long-term health.

“Studies show that total sedentary time over 10-11 hours a day or screen time over 5-6 hours a day increases the risk of cardiovascular disease significantly—even in individuals who exercise regularly,” says Jennifer Chung, M.D. “Not only that, prolonged inactivity contributes to insulin resistance, impaired circulation and has also been linked to cognitive decline.”

 Related video

: Research reveals the habits scientifically proven to add a decade to your lifespan (Talking With Docs)

“Inactivity quietly erodes muscle quality and mitochondrial function over time,” explains Pablo Prichard, M.D. Muscle is one of the strongest predictors of healthy aging, independence and resilience, he adds. Additionally, being sedentary slows metabolism, decreases circulation and heart function and disrupts hormone balance.

So what can we do instead? Focus on getting movement throughout the day. Standing up frequently, walking around for a five-minute break and doing light body-weight movements every hour can dramatically improve metabolic health without adding stress, says Prichard. “Even taking a two-minute walk after every 30 minutes of sitting can improve blood flow and support healthier blood glucose regulation,” adds Chung.

2. Not Sleeping Enough

Ever binge a new show and stay up well past your intended bedtime? Have a new little one who interrupts your sleep? Or wake up early to squeeze in a quick workout?

Many of us don’t get enough sleep and assume it’s not a big deal, but it is. “Getting too little sleep at night is associated with roughly a 15% increase in all-cause mortality,” says Julia Cooney, M.D. Sleeping less than six to seven hours per night is also consistently linked to a higher risk of cardiovascular disease, obesity, type 2 diabetes, depression and dementia, she adds.

Sleep deserves a place at the top of your daily to-do list. It functions as your body’s nightly repair system, affecting everything from metabolism and stress levels to hormone balance and muscle recovery. “Over time, poor sleep can even speed up your biological clock by increasing inflammation and oxidative stress—two major contributors to premature aging. Prioritizing high-quality sleep is one of the most effective strategies for maintaining long-term health and slowing the aging process,” explains Chukwuemeka Enwezor, M.D.

So how can we get more zzz’s? Experts recommend sticking to a consistent bedtime schedule, ending screen time at least one hour before bed and creating a quiet, cool and comfortable sleep environment.

3. Being Chronically Stressed

Your incompetent? doctor failed at preventing your stress by NOT HAVING 100% RECOVERY PROTOCOLS! Get that doctor fired!

We all have those days when stress feels out of control. While having stressful days is a normal part of life, living in a constant state of stress without finding waves of calm can take a serious toll on our health.

“Chronic stress speeds up biological aging across nearly every organ system. Ongoing stress keeps cortisol elevated, which accelerates muscle loss, insulin resistance, immune dysfunction and even skin aging,” says Prichard.

Over time, stress can also drive unhealthy coping behaviors, such as non-nutritious food choices, poor sleep or inactivity, which can worsen its effects.

“Persistent stress is linked with higher rates of cardiovascular disease, depression, immune aging and cognitive decline, shortening overall healthspan,” adds Joseph Purita, M.D.

Instead, build short “stress resets” into each day. “Five minutes of slow breathing, a short walk outside, brief mindfulness or a social check-in—which are associated with lower inflammation and healthier aging,” he adds.

4. Eating Too Many Ultra-Processed Foods

Processed foods get an unfair reputation. Most foods undergo some form of processing before reaching your grocery store or kitchen. The key is to differentiate between processed foods and ultra-processed foods. Ultra-processed options are made with refined ingredients, additives and little to no whole foods. Think sodas, fast-food meals, processed meats and candy.

“Diets heavy in ultra-processed foods and added sugars accelerate cellular damage through oxidative stress and inflammation and are linked to faster biological aging and higher mortality. These foods crowd out nutrients that protect the heart, brain and immune system,” advises Purita. He adds that regularly consuming these foods is associated with increased risk of heart disease, weight gain, hypertension, fatty liver and cognitive decline.

However, making small swaps can make a meaningful difference. Instead of reaching for bacon or sausage, try baked turkey breast; instead of a fast-food meal, try making your own homemade pita pizza. Or, instead of grabbing a bag of candy, reach for dried fruit. If sugary drinks are your weakness, Chung suggests: “Gradually decreasing the sweetness of your preferred drink and then transitioning to water, sparkling water or unsweetened tea can be a gentler way to shift this habit.”

Why Small Changes Matter More Than Big Overhauls

Completely overhauling your habits might sound motivating, but drastic changes often are hard to stick to, especially when behaviors are deeply ingrained. Long-term health is built on small, consistent changes that add up over time.

“Aging well isn’t about doing everything perfectly; it’s about stacking small, sustainable wins over time,” says Prichard. “When habits support recovery, movement, metabolic balance and emotional resilience, the body does much of the work for you. The goal isn’t just a longer life, but a life with more energy, clarity and strength at every age.”

Start where you are and pick one thing to focus on. For example, if you’re averaging five hours of sleep per night, aim for five and a half hours. Once that feels doable after a week or two, slowly increase it.

Our Expert Take

While it may be tempting to fill your cabinets with every supplement or serum that promises antiaging benefits, slowing aging comes down to mastering the basics first. Longevity physicians say breaking these four habits can have the biggest impact on long-term health: sitting too long, not getting enough sleep, being chronically stressed and eating too many ultra-processed foods.

Experts emphasize that small changes matter more than bigger overhauls. The focus should be gently shifting everyday habits that may speed up aging and creating healthier routines that support long-term health.

Read the original article on EatingWell

This vitamin may cut dementia risk almost in half, research says

 With your extra risk of dementia post stroke, WHAT IS YOUR DOCTOR'S EXACT PROTOCOL TO PREVENT THAT? Oh sorry, INCOMPETENCE PREVAILED, delivered nothing, doesn't even consider it part of the job!

Your risk of dementia, has your doctor told you of this?  Your doctor is responsible for preventing this! Is s/he willing to prevent this?

1. A documented 33% dementia chance post-stroke from an Australian study?   May 2012.

2. Then this study came out and seems to have a range from 17-66%. December 2013.`    

3. A 20% chance in this research.   July 2013.

4. Dementia Risk Doubled in Patients Following Stroke September 2018 

Didn't you competent? doctor start prescribing B vitamins 7+ years ago? Oh, you don't have a functioning stroke doctor , do you? Your doctor could start proving competence by getting further research done.

• vitamin B6 (2 posts to January 2019

This vitamin may cut dementia risk almost in half, research says

Key Points

• Higher riboflavin intake may lower dementia risk by up to 49%, research says.
• Vitamin B6 and folate also linked to reduced dementia risk; no clear connection with B12.
• A diet with B vitamin–rich foods like dairy, greens and lean proteins supports brain health.

You know that moment when you open the pantry and can’t remember what you came looking for? Most of us shrug off those little lapses, but they still spark the same quiet question: Is there anything I can do now to help my brain age well? Diet is one of the few levers we actually control, and one study suggests that some humble B vitamins, the kind you’ll find in everyday foods, may matter more than we think.

Researchers in Japan followed adults for more than 15 years and reported that people who ate the most riboflavin (vitamin B2) had up to a 49% lower risk of developing disabling dementia than those who ate the least. Folate and vitamin B6 also tracked with lower risk, while vitamin B12 didn’t show a clear link. It’s an intriguing pattern that fits what we already know about B vitamins: they’re workhorses in energy metabolism and help regulate homocysteine, a compound tied to vascular and brain health.

No single nutrient is a magic shield, and this study can’t prove cause and effect. But it does add a real-world, long-term data point to the idea that what’s on your plate can support your brain over the decades. Here’s what the researchers did, what they found and how to turn those insights into everyday meals.

How Was This Study Conducted?

Researchers analyzed data from the community-based Circulatory Risk in Communities Study (CIRCS), which enrolled 4,171 Japanese adults ages 40 to 69. Diet was assessed by trained dietitians using a standardized 24-hour dietary recall. 

Participants were then followed for a median of 15.4 years. They tracked new cases of dementia serious enough to require daily help, using Japan’s national long-term care insurance records—a trusted source researchers rely on. They compared people who ate the least B vitamins to those who ate the most and calculated their chances of developing dementia, accounting for factors like age, sex, body size, smoking, drinking, medications and diet.

 Related video: How to avoid dementia: 8 easy habits that doctors say protect your memory (Woman's World) What Did the Study Find? 

Riboflavin stood out: Compared with the group with the lowest intake, the highest-intake group had about a 49% lower risk of disabling dementia. People who got more vitamin B6 and folate also tended to have a lower chance of dementia (by about 20%), while B12 didn’t stand out. The riboflavin and B6 connections were stronger among participants who had never had a stroke, hinting that these vitamins could be relevant for nonvascular forms of dementia.

Like all studies, this one had certain limitations. Diet was captured from a single 24-hour recall, B-vitamin supplements weren’t recorded and the researchers couldn’t distinguish Alzheimer’s disease from other dementia subtypes. There were also gaps in surveillance timing in some communities—though sensitivity checks suggested the main findings were robust. As an observational study, the results show association, not causation.

How Does This Apply to Real Life?

While no single nutrient can prevent dementia, this study supports a food-first approach that regularly supplies B vitamin–rich choices. Some of those foods may already be waiting for you in your fridge and pantry—here are just a few:

• Riboflavin (B2) is found in dairy (milk, yogurt), eggs, lean meats and fish, mushrooms, almonds and spinach.
• Vitamin B6 can be found in poultry, salmon, potatoes, bananas, chickpeas and squash.
• Folate is a key nutrient in leafy greens (spinach, romaine), asparagus, avocado, citrus, beans and lentils and fortified grains.

And there are plenty of practical ways to incorporate these foods and the beneficial nutrients they offer into your eating plan. For instance, you can build a grain bowl with lentils, sautéed greens and salmon and bring it along to work for lunch. Or try tossing chickpeas into a spinach salad or wrap.

At breakfast, choose fortified whole-grain cereal with milk and sliced banana, or opt for eggs with greens. For snacks, try yogurt with crushed almonds, or hummus with veggies.

Because the study didn’t assess supplements and more isn’t always better, check with your health care provider before starting a B-complex supplement. Focus on consistent, varied eating patterns rich in plants, whole grains and lean proteins. That pattern naturally delivers the B vitamins highlighted here along with fiber and other brain-supportive nutrients.

Our Expert Take

In a large Japanese cohort followed for more than 15 years, higher intakes of riboflavin—and to a lesser extent vitamin B6 and folate—were linked with a lower risk of disabling dementia, while vitamin B12 showed no significant association. It’s another nudge toward a balanced diet that routinely includes B vitamin–rich foods as part of a broader brain-healthy lifestyle.

Read the original article on EatingWell

40Hz Gamma Oscillations as a Biomarker and Therapeutic Modality for Cognitive Functions

 Great thesis, but I bet your incompetent? doctor still doesn't have protocols on its' use! Fire your doctor for not knowing of this earlier research! Your board of directors is fuckingly incompetent also for not recognizing incompetence in their hospital!

• 40 Hertz flickering light (10 posts to July 2021)
• 40 Hz cortical gamma oscillations (2 posts to November 2024)

Send me personal hate mail on this: oc1dean@gmail.com. I'll print your complete statement with your name and title(If you can't stand by your name don't bother replying anonymously) and my response in my blog. Or are you afraid to engage with my stroke-addled mind? No excuses are allowed! You're medically trained; it should be simple to precisely state EXACTLY WHERE I'M WRONG. I want to hear your excuses for failure(not getting to 100% recovery IS FAILURE!) so I can demolish them! You aren't solving to 100% recovery protocols with NO EXCUSES! I've never received any communications from any stroke association. You'd think they would want to talk to their fiercest critic, but no, they are hiding under a rock someplace, probably don't even know I exist! Swearing at me is allowed, I'll return the favor. Don't even attempt to use the excuse that brain research is hard.

40Hz Gamma Oscillations as a Biomarker and Therapeutic Modality for Cognitive Functions

Seungyeong Yu

Type

Thesis

Degree

Doctor

Department

생명·의과학융합대학 의생명공학과

Advisor

Kim, Tae

Abstract

This dissertation aims to elucidate the efficacy of 40Hz gamma oscillations as a biomarker and their potential value as a therapeutic modality. The research is structured into three distinct chapters. Chapter I investigates the alterations in 40Hz gamma oscillations and the underlying mechanisms in vitamin D-deficient mouse models. Chapter II examines the changes in gamma oscillations within Alzheimer’s disease mouse models and explores the therapeutic intervention mechanisms of transcranial direct current stimulation. Finally, Chapter III demonstrates the superiority of game-based cognitive-responsive 40Hz auditory stimulation compared to conventional 40Hz auditory stimulation and validates its effects on cognitive enhancement in healthy elderly individuals.
In Chapter I, I investigated the impact of vitamin D deficiency (VDD) on gamma oscillations. VDD is a recognized risk factor for schizophrenia and is closely correlated with symptom severity. Patients with schizophrenia exhibit abnormal gamma-band oscillations (GBO), characterized by increased spontaneous GBO and decreased evoked GBO. However, the direct effect of VDD on GBO has remained largely unknown. Our results demonstrate that VDD mouse models exhibit reduced evoked GBO and increased spontaneous GBO, accompanied by sensory gating deficits and a reduction in perineuronal nets (PNNs). These alterations in gamma oscillations were further validated in a PNN digestion model induced by chondroitinase ABC (chABC) injection. Consequently, these findings suggest that VDD may increase the risk of schizophrenia and aggravate its associated cognitive symptoms.
In Chapter II, I investigated the therapeutic mechanisms of transcranial direct current stimulation (tDCS) for AD, focusing on 40Hz gamma oscillations. As a non-invasive neuromodulation technique, tDCS has gained significant attention for its potential in treating various neuropsychiatric disorders. Although recent studies have demonstrated that tDCS can mitigate cognitive decline and reduce amyloid-beta (Aβ) levels in Alzheimer’s disease (AD) mouse models, the precise underlying mechanisms remain poorly understood. Utilizing the 5xFAD mouse model, I observed that a two-week regimen of anodal tDCS treatment significantly improved cognitive function and reduced Aβ plaque deposition. Furthermore, I identified that the deficits in evoked 40Hz gamma oscillations and myelination levels observed in AD mice were restored following the two-week tDCS intervention. These findings suggest that remyelination and the subsequent restoration of gamma oscillations play a critical role in the therapeutic mechanisms of tDCS for the treatment of Alzheimer’s disease.
In Chapter III, I evaluated the cognitive enhancement effects of task-contingent 40Hz auditory stimulation in healthy older adults. While 40Hz sensory stimulation research has centered on Alzheimer's disease pathology, its efficacy in cognitively intact populations remains underexplored. Building on the state-dependent nature of gamma entrainment and the thalamocortical resonance properties of 40Hz oscillations, I implemented a game-based task-contingent stimulation paradigm in which 40Hz auditory stimuli were precisely synchronized to discrete cognitive events within a card- matching task. Using a 2×2 factorial design separating stimulation frequency specificity and delivery timing across four groups, our results demonstrated that task-contingent 40Hz stimulation produced the greatest improvements in working memory as measured by the Digit Span Test, while task-uncoupled delivery of the same stimulus failed to surpass passive stimulation alone — suggesting that temporal misalignment between external stimulation and endogenous gamma activity may actively attenuate entrainment efficacy. Preliminary EEG analysis further revealed greater increases in 40Hz inter-trial coherence and phase-locking value in the task-contingent group. These findings establish task-contingent delivery as a mechanistically superior approach to conventional passive stimulation, offering a practical framework for cognitive enhancement in the healthy aging population.

URI

https://scholar.gist.ac.kr/handle/local/34549

We Asked Cardiologists: Is Red Wine Still Good For Your Heart?

 Don't care, it lubricates a good amount of social connections; which is going to prevent dementia!

We Asked Cardiologists: Is Red Wine Still Good For Your Heart?

I envy generations who had the privilege of believing that their nightly glass of vino was good for their health. Now, we rationalize it as a harmless indulgence—even though science tells us pretty much everything to the contrary. Sadly, cardiologists do not recommend red wine for heart health.

In case you missed the memo—or simply buried your head for the sake of self-preservation—allow me to bring you up to speed: The World Health Organization (WHO) has classified all alcoholic beverages (including red and white wine) as Group 1 carcinogens. This is just a fancy way of saying your nightly pour isn't the wellness ritual we once thought it was. In fact, it's linked to cancer.

But is there any evidence left of its miraculous heart health benefits? And if wine isn't actually "good for you," why did we spend decades hearing the opposite? We tapped cardiologists Dr. Abid Husain, M.D., F.A.C.C., and Basel Ramlawi, M.D., System Chief, Cardiothoracic Surgery and Co-Director of Lankenau Heart Institute at Main Line Health, to get to the bottom of it.

Where Did The Evidence Linking Red Wine & Heart Health Come From?

The idea that drinking red wine could promote good heart health came from observational studies and the "French Paradox," which suggested lower rates of coronary disease among populations that drank it. However, as Dr. Husain points out, that research did not account for a few major factors—like diet, exercise, socioeconomic status, smoking, and healthcare access.

"Current evidence does not support recommending red wine as a strategy to prevent cardiovascular disease. It was believed that much of red wine's benefits came from the polyphenol content, specifically resveratrol, but the concentration in wine is far below the doses typically shown to have biological effects in laboratory studies," he tells Delish.

"Any potential benefit from these compounds is offset by the negative physiologic effects of ethanol, including increases in blood pressure, atrial fibrillation risk, and heart failure," Dr. Husain continues.

The TL;DR? The American Heart Association agrees that there isn't sufficient evidence to tie alcohol to cardiovascular health.

So, Is There Any Evidence Left Linking Red Wine & Heart Health?

Ultimately, researchers have found that the evidence linking light-to-moderate wine drinkers with lower rates of coronary artery disease was actually just a flaw in the way these studies were designed.

"Most recent analyses using better methods, improved adjustment for confounding factors, and separation of former drinkers from lifetime abstainers suggest that much of the apparent benefit was attributable to healthier lifestyles rather than wine itself," Dr. Husain says.

How Does Alcohol Affect Blood Pressure, Cholesterol & Heart Rhythm?

It's not just that the evidence linking wine drinkers with good heart health is misleading; it's that research shows that alcohol can have a negative impact on it.

"Alcohol raises blood pressure through increased sympathetic nervous system activity, activation of inflammatory systems, weakening the lining of the arteries, increasing free radicals, increasing toxins, and impaired inflammation defense," Dr. Husain says. "The effect is worse with more alcohol, and blood pressure often improves when alcohol intake is reduced. Current hypertension guidelines recommend reducing or eliminating alcohol as part of blood pressure management."

As for how it affects heart rhythm, drinking is one of the biggest triggers for atrial fibrillation, and even moderate intake can increase arrhythmia risk in susceptible individuals. Binge drinking can even cause "holiday heart syndrome," Dr. Husain explains, which is a temporary irregular heartbeat.

"For patients with a predisposition to abnormal heart rhythms, drinking any amount of alcohol needs to be done with caution, if at all," he adds.

And while there is some evidence that red wine can raise your "good" HDL cholesterol, it does not reliably lower the "bad" LDL kind. Since there are other ways to raise your good cholesterol (and ones that effectively lower the bad kind, too), drinking alcohol isn't the answer here.

"Polyphenols and antioxidants [which are good for the heart] can be obtained from grapes and berries and nuts and olive oil and vegetables and other plant foods, without the potential adverse effects of alcohol that have been very well described," Dr. Ramlawi says.

Is There Any Amount Of Wine That's Considered 'Heart Healthy' For Drinkers?

No amount of wine or alcohol is actually "heart healthy." However, that doesn't necessarily mean you have to skip happy hour entirely—it's just a matter of being more intentional with your consumption. Moderate drinking (one drink per day for women and two for men, per Dr. Ramlawi) reduces your risk of negative health effects compared with drinking excessively, the CDC says.

"When people ask, 'Can I have a regular glass of wine nightly with dinner or after dinner?' I would say that is not a problem," Dr. Ramlawi says. "A small glass of wine is not a big deal. Drink it for enjoyment, not as a medicine for your heart. Keep consumption at a modest level, avoid binge drinking, and reduce overall alcohol exposure as much as possible, especially if you have cardiovascular risk factors like hypertension and atrial fibrillation."

If Your Goal Is To Promote Heart Health, What Would You Recommend Instead Of Drinking Red Wine?

Sadly for fellow wine lovers (including me), the key to a healthy heart isn't found in a glass of Pinot Noir. But there are plenty of other (and far more effective!!!) strategies, like regular exercise, eating a Mediterranean-style diet, maintaining a healthy weight, getting enough sleep, and not smoking.

"If you enjoy red wine, have it in moderation because you like it—not because you think it's protecting your heart," Dr. Husain finishes.

The health benefits of rooibos tea in humans (aspalathus linearis)-a scoping review

 Do you really think your competent? doctor will get human testing going?

The health benefits of rooibos tea in humans (aspalathus linearis)-a scoping review

 DANIEL AFRIFA ^1,2,✉, LOUISE ENGELBRECHT ¹, BERT OP'T EIJNDE ^1,2, ELMARIE TERBLANCHE ¹

PMCID: PMC10774856  PMID: 38204815

Abstract

Natural remedies in the treatment of health conditions are an appealing option for many individuals. Previous studies reported that fermented and unfermented rooibos tea have considerable anti-inflammatory and antioxidative properties. Most of this knowledge, however, originates from animal and cell culture studies. The aims of this review are to evaluate the existing, but limited, body of knowledge regarding rooibos tea interventions in humans and to identify the gaps in the literature. The PRISMA extension for Scoping Reviews (PRISMA-ScR) guidelines were followed in the collation of this scoping review. Among the databases searched were Google Scholar, PubMed, Cochrane Library, Scopus, and Web of Science. This review comprised 18 publications, with half (50%) of the studies being conducted in South Africa. There were 488 participants in all, ranging in age from six to 83 years, in the investigations. Rooibos tea was either fermented, unfermented, or black in 62% of the studies. Doses ranging from 200 to 1,200 ml were employed. In both healthy and at-risk individuals, rooibos has been shown to enhance lipid profiles, boost antioxidant status, and lower blood glucose levels. The existing findings suggests that rooibos consumption demonstrated to improve lipid profiles, boost antioxidant status, and lower blood glucose levels in both apparently healthy, and individual at-risk individuals or diagnosed of chronic conditions. Thus, it can be presumed that rooibos tea provides some health benefits, yet these findings are based on a limited number of human intervention studies and a small total sample size. Additionally, a variety of rooibos dosages and types of tea in the experiments had inconsistent results that were probably impacted by the amount consumed. Future studies should include a dose-response study in humans, as well as large scaled clinical trials to evaluate the health effects of Rooibos.

Study Links Tea, Berries and Dark Chocolate to Lower Parkinson's Risk

 Have your competent? doctor document THE EXACT PROTOCOL AMOUNTS that effectively reduce your extra risk of Parkinsons from your stroke to zero! NOT DOING SO IS PURE INCOMPETENCE! Firing should be the first punishment, then either keel hauling or tar and feathering.

Parkinson’s Disease May Have Link to Stroke March 2017 

Study Links Tea, Berries and Dark Chocolate to Lower Parkinson's Risk

Reduced Brain Volume May Predict Progression to Early-Onset Dementia, Study Finds

 Ask your competent? doctor if your stroke induced reduction in stroke volume means early dementia! 

No answer IS COMPLETE FUCKING INCOMPETENCE!

Reduced Brain Volume May Predict Progression to Early-Onset Dementia, Study Finds

We Asked 4 Oncologists the Healthiest Habit to Start Before 9 A.M.—They All Said the Same Thing

 Not occurring, still getting my 7 hours of sleep in.

We Asked 4 Oncologists the Healthiest Habit to Start Before 9 A.M.—They All Said the Same Thing

This daily morning habit can set your day on the right track and may even help lower your cancer risk.

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Key Points

• Oncologists recommend a morning walk as a simple habit for better health.
• It supports a healthy weight, regular physical activity and circadian rhythm alignment.
• While it may lower cancer risk, a well-rounded lifestyle is even better.

No single habit can prevent cancer, a complex disease caused by changes in genes that affect how cells grow and multiply. Genetics, the environment and lifestyle can all contribute to cancer. While some risk factors are out of our control, about 40% of cancer cases are linked to lifestyle habits we do have control over, like smoking, diet and exercise.

A good place to start is your morning habits, which have a positive ripple effect on the rest of your day, adding up to meaningful benefits when it comes to protecting against cancer and other chronic diseases.

That said, not everyone has time for an elaborate morning routine. So, we spoke with four oncologists about the healthiest morning habit, and they all said the same thing: going for a morning walk, ideally outside.

“While no single activity can guarantee cancer prevention, incorporating a morning walk before 9 a.m. into your routine can contribute to a healthier lifestyle and potentially lower your cancer risk for several reasons,” says Tracy Proverbs-Singh, M.D. Keep reading to learn why oncologists agree that a morning walk is one the healthiest habits to do in the morning.

Why Oncologists Love a Morning Walk

It Boosts Physical Activity

Exercise is one of the best habits for health, longevity and lowering your cancer risk. A 30-minute brisk walk or run outside on a regular basis improves weight and blood sugar control, sleep quality, memory, mood and blood pressure, says Lary Robinson, M.D. 

Tingting Tan, M.D., Ph.D., adds, “Regular physical activity is associated with a reduced risk of several cancers, including breast, colon and endometrial cancers.” Exercise can help keep cancer at bay by regulating hormones, lowering inflammation and keeping your weight in a healthy range.

 Related video: Protecting your circadian rhythm with one easy habit (WKRN Nashville)

Even better, you don’t have to run a marathon to gain these benefits. “A 2025 National Cancer Institute study found that greater daily physical activity, including light-intensity activity, was associated with a lower risk of cancer,” says Tan. “Higher daily step counts were also associated with lower risk.”

That means walking boasts big benefits, and going early in the morning could be even more beneficial, according to recent research. One study found that exercising early in the morning was linked to a 26% reduction in cancer odds compared to working out midday. “Even modest amounts of movement can make a difference,” says Tan. However, the study was observational, meaning a causal relationship can’t be established, and more research is still needed.

The American Cancer Society recommends getting 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous-intensity activity each week, or a combination of both. A 30-minute walk five mornings per week gets you 150 minutes.

It Aids Weight Management

Excess body weight is a risk factor for 12 different cancers, including breast, colon, kidney, liver and pancreatic cancer.

“Regular physical activity, such as a brisk morning walk, helps with weight management,” says Proverbs-Singh. Too much fat tissue can lead to inflammation, insulin resistance and hormone dysregulation, disruptions that may promote abnormal cell and tumor growth.

“Studies suggest that exercising in the morning, specifically between 7 a.m. and 9 a.m., may be associated with a lower body mass index (BMI),” shares Proverbs-Singh. This may be due to various factors, including a better diet the rest of the day and potential changes in metabolism. However, exercise at any time is still strongly linked with better weight management.

A morning workout could also help burn visceral fat, which is the dangerous belly fat that wraps around internal organs and is linked to an increased risk of cancer, as well as other chronic diseases. One study found that women who exercised in the morning lost more belly fat than evening exercisers, even though their weight didn’t change. However, evening exercisers had greater strength gains, suggesting the type of exercise may be influenced by the time of day. 

It Supports Circadian Rhythm

The circadian rhythm is the body’s internal clock that runs on a 24-hour cycle. It responds to external cues, such as sunlight, that tell the body when it’s time to go to sleep and wake up. It’s also responsible for hormone secretion, metabolism and cell repair.

Disruptions to circadian rhythm, like poor sleep, artificial light exposure in the evening and eating late at night, may put you at higher risk for chronic diseases, including cancer. The International Agency for Research on Cancer even classifies shift work involving circadian disruption as a “probable human carcinogen,” says Andrea Tufano-Sugarman, M.D.

Even if you don’t work at night, your circadian rhythm can still get out of sync, and getting outside first thing in the morning can help it get back into alignment. “Exposure to natural sunlight in the morning helps to regulate your body’s internal clock,” says Singh. It helps cortisol rise—like it’s supposed to do in the morning—and melatonin release at the proper time at night. While sitting in the sun delivers these benefits, you’ll get more bang-for-your-buck by going on a walk. Exercise, even light movement in the morning, has been shown to improve sleep quality, which further promotes a healthy circadian rhythm.

It’s Simple & Sustainable

The final reason oncologists recommend walking is because it’s simple and sustainable for most people. The habits you can stick to over time yield the biggest benefits. “You do not have to run several miles or spend an hour at the gym to benefit from being active,” says Tan. “Walking is accessible for many people, and starting the day with movement can make it easier to build activity into your daily routine.” 

Not a morning person or new to exercise? Start small with a 10- to 15-minute walk. If that’s all you have time for, it’s better than nothing. However, if you can work your way up to 30 minutes, more benefits abound.

To make it a habit you look forward to and can stay consistent with, go on a walk with a friend or listen to your favorite music or podcast. Can’t get outside? Consider buying a walking pad or joining a gym. And if you can’t make morning exercise work for your schedule, then do it whenever you can. Exercise at any time is beneficial for health.

Other Healthy Habits

Reducing cancer risk is about the choices you make consistently over time, says Tan. In addition to moving your body every day, these are the habits oncologists recommend focusing on to prevent cancer and improve overall health.

• Eat More Plants and Fewer Processed Meats. Plants, such as fruit, vegetables, nuts, seeds and whole grains, are rich in fiber, polyphenols and antioxidants that fight inflammation and free radicals. Processed meats, on the other hand, are linked to an increased risk of cancer, specifically colon cancer.
• Don’t Smoke. About 30% of cancer deaths are linked to smoking. Work with a provider who can help you quit smoking, which can reduce your risk of over a dozen types of cancer, not just lung cancer.
• Limit Alcohol. Even small amounts of alcohol may increase your risk of cancer, specifically esophageal, colorectal and breast cancers. No amount of alcohol has been deemed safe to drink.
• Wear Sunscreen. Wearing sunscreen when you go outside reduces your risk of various skin cancers, including melanoma.
• Drink Coffee. Drinking 1 to 4 cups of coffee per day is linked to living longer and reduced risk of numerous chronic diseases, including cancer. Moderate coffee intake may be protective against liver cancer and endometrial cancer, says Tan.
• Start Your Day with Gratitude and Prayer. “A few quiet minutes will help you set your intention for the day, reduce chronic stress and support emotional well-being,” says Tan.

Our Expert Take

No one habit can prevent cancer. Instead, reducing cancer risk comes down to a number of lifestyle habits like exercise, a nutritious diet, wearing sunscreen, managing stress, not smoking and limiting alcohol. However, if oncologists had to pick the healthiest morning habit, they’d recommend going on a morning walk, ideally outside. 

Getting outside for a morning walk boosts physical activity, helps keep your weight in a healthy range and exposes you to natural sunlight, keeping your circadian rhythm in sync and improving sleep. All of these can benefit your body at the hormonal, metabolic and cellular level, helping prevent chronic diseases, including cancer. 

Read the original article on EatingWell