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Smoking is bad! But these habits are not healthy either!

You don’t smoke. You live a generally healthy life, so you’re in the clear, right?

Think again! It seems like every day, a new study comes out finding that habit X is “as bad for you as smoking,” whether it’s sitting all day or eating too much fat. The following five unhealthy habits either expose you to the same contaminants in cigarette smoke or lead to cancer rates equivalent to those caused by smoking.

Thank God, these are easy to fix with a few modifications to your daily routine.

#1: Sitting all day.

Even if you exercise regularly, habitually sitting for long periods, whether at a desk or in a car, is being increasingly linked to a variety of health problems.

Make it right: Make it a habit to take breaks at work. At home, resist the temptation to relax on the couch or your lazy boy in front of the TV. Go for a short walk to relax, spend a few minutes cleaning, walk on a treadmill or go to the gym with your friends.

#2: Eating too much meat and cheese.

Animal proteins are rich in IGF-1, a growth hormone that can promote the growth of cancer cells. And a study found that people on high-animal-protein diets during middle age were four times more likely to die of cancer than people on low-protein diets—a mortality risk factor comparable to smoking.

Make it right: Replace some of your animal proteins with vegetarian protein sources. The same study found that diets high in plant-based proteins like beans, which have protein levels equivalent to some meats, didn’t trigger the same increase in cancer rates. In general, middle-aged adults should be eating 0.8 grams of protein for every 2 pounds of body weight daily. Interestingly, the study found that once you pass the age of 65, eating lots of animal protein isn’t as harmful because your body’s production of IGF-1 begins to slow down.

#3: Cooking with natural gas.

If you’re one like most Egyptians, whose home is equipped with a gas stove, you’re getting an added dose of carbon monoxide, nitrogen dioxide, and formaldehyde every time you cook a meal. Those same three contaminants are common in secondhand cigarette smoke.

Make it right: Use your vent hood when you use your gas oven or cooktop. Ventilating a gas range can reduce pollution levels by 60 to 90%.

#4: Cooking with the wrong oil.

Even if you rely on an electric stove at your house, you aren’t immune to cooking’s polluting effects. High-heat cooking with shortening and soybean oil (usually just called “vegetable oil”) releases compounds found in cigarette smoke and linked to airway inflammation.

Make it right: Pick the type of cooking oil best suited your use. For instance, olive oil isn’t good for frying or high-heat cooking but is fine for cooking at low temperatures or in salad dressings. Avocado oil, on the other hand, is great for high-heat cooking. Look for the “smoke point” on oils that you buy to make sure the oil matches your needs. And don’t forget to run the ventilation hood!

#5: Not getting enough sleep.

This will make you really cranky: Chronic sleep deprivation triggers high blood pressure, heart attacks, strokes, obesity, and a host of other health problems. Even getting poor-quality sleep—when you don’t necessarily fully wake up, but the cycle from light to deep sleep gets interrupted—can speed the growth of tumors.

Make it right: Don’t assume that being tired is normal. If you feel like you aren’t getting enough sleep regularly, talk to a health professional to see if you might be suffering from a condition such as sleep apnea that’s interfering with your sleep.

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