How to Avoid Dying Prematurely

Reduce alcohol consumption. Based on extensive research, there is a strong association between alcohol drinking and several types of cancer, especially of the mouth, throat, breast, liver and large intestine.^[13] Ethanol, the type of alcohol commonly consumed, is a known human carcinogen. In essence, the more alcohol a person consumes regularly over time, the higher the risk of developing cancer and dying prematurely. As such, either stop drinking alcohol or limit your consumption to no more than one alcoholic beverage in a 24-hour period. Alcohol is known to "thin" the blood, which can be helpful for reducing the risk of atherosclerosis, but the net effect of ethanol on health is clearly negative.

• The least harmful alcoholic beverage is thought to be red wine because of its antioxidants (resveratrol); however, human research does not provide evidence that resveratrol is effective in preventing or treating cancers.^[14]
• A significant proportion of people who regularly consume alcohol also habitually smoke tobacco. Smoking is a leading cause of many cancers, but the risks greatly increase when combined with drinking alcohol, particularly for cancers of the mouth, throat and esophagus.^[15]

Eat food with more antioxidants and less preservatives. Antioxidants are compounds (mostly from plants, fruits and veggies) that prohibit or even prevent the oxidation of other molecules in the body.^[16] While oxygen is obviously needed in the body, oxidation of certain compounds is often a bad thing because it produces havoc-wreaking "free radicals," which can damage surrounding tissue and even alter its DNA. Consequently, free radicals are linked to cancer, cardiovascular disease and premature aging. Preservatives, which are found in almost all prepared foods found on the shelves of grocery stores, are also damaging to the body due to free radical formation and general toxicity. As such, focusing on consuming lots of antioxidants is a good strategy to prevent cancer.

• Compounds that act as strong antioxidants include vitamins C and E, beta-carotene, selenium, glutathione, coenzyme Q10, lipoic acid, flavonoids and phenols, among many others.^[17]
• Foods particularly rich in antioxidants include: all dark colored berries, strawberries, apples, cherries, artichokes, kidney beans and pinto beans.
• Other foods considered protective against cancer include broccoli, tomatoes, walnuts and garlic.

Limit sun exposure. Sun exposure is needed for all life to thrive, but overdoing it (especially if you're constantly getting sunburned) dramatically increases the risk of skin cancer. In moderate amounts, particularly during the summer months, sunlight triggers vitamin D production in the skin, which has many known benefits including stimulating immunity and regulating mood; however, the ultraviolet (UV) radiation in sunlight (also in many tanning beds) damages skin cells, sometimes on a DNA level, which leads to mutations and cancer development. As such, don't avoid the sun, but limit your direct exposure to no more than an hour per day. If you plan on being outside longer, then cover-up with a hat and light-weight breathable cotton clothes, or use natural forms of sunblock and sunscreen.

• The American Academy of Dermatology recommends using a sunscreen that is SPF 30 or greater with broad-spectrum coverage for UVA and UVB rays. If you are outside or at the pool make sure that the sunscreen is water resistant.
• Skin cancer is the most common type of cancer, accounting for about 3.5 million cases a year in the U.S.^[18] Basal and squamous cell skin cancers are most common, but melanoma is the most deadly.
• Major risk factors for skin cancer include: pale skin, severe sunburns in the past, many or unusual looking moles, older age and weakened immune systems.
• Chronic exposure to coal tar, paraffin, and most hydrocarbon-based products also commonly cause skin cancer.

Wear your seat belt. Fatal accidents are another common cause of premature death in the U.S., with motor vehicle crashes leading to about 2.2 million Americans being treated in ER departments in 2012.^[19] Although modern air bags are a great safety feature and contribute to saving lives, seat belts are still considered an essential injury prevention tool because they prevent people from being thrown from their vehicles. It's estimated that seat belt use reduces serious crash-related injuries and deaths by about 50%.^[20] As such, buckle up every time you enter a vehicle if you want to reduce the risk of premature death from injury.

• Teenagers between the ages of 13–20 years are the least likely group to wear seat belts, and therefore, tend to suffer more fatal injuries.
• Men are about 10% less likely to wear seat belts compared to women.
• Another way of reducing fatal injuries in car accidents is to drive a large vehicle because they tend to ride higher and are heavier, which are both protective factors.

Wear a motorcycle and/or bicycle helmet. Another simple way of preventing fatal trauma, particularly to the head, is wearing a helmet while on a motorcycle or bicycle. In 2010, about 42% of motorcyclists who were fatally injured were not wearing helmets.^[21] In that same year, it's estimated that helmets saved over 1,500 riders’ lives, but some states don't require their use so some riders prefer to legally go without. The human skull feels pretty strong, but the brain is very susceptible to injury because it bounces around inside the skull in response to trauma. High speeds or severe impacts are not needed to damage the brain and cause death. This explains why bicyclists can die from head injuries, but rarely anything else. Helmets don't protect from whiplash-like trauma, but they are great at deflecting or dispersing blunt trauma.

• On average, U.S. states with universal helmet laws save eight times more riders’ lives each year compared to states without any helmet laws.^[22]
• It's not enough just to wear a helmet — make sure it's fastened tightly to your head.
• Also, wear a helmet designed for horseback riding when riding horses. Concussion and trauma can occur if you fall off of a horse without a helmet.

Don't drink and drive. It should be clear that drinking alcohol does not mix with driving a car or operating heavy equipment, yet many people continue to do it because alcohol distorts a person's judgement and ability to think clearly. In the U.S., an estimated 32% of fatal car accidents involve an intoxicated driver (or pedestrian). In addition to poor judgement, driving intoxicated is dangerous because alcohol reduces reaction times, decision making and coordination.

• Approximately 13,000 Americans are killed each year in alcohol-related accidents.
• All U.S. states have adopted .08% blood alcohol concentration (BAC) level as the legal limit for driving a car (aged 21 years or older), although most accidents occur with .10% BAC levels.
• In addition to not drinking, avoid talking on a cell phone or texting while driving (even with a hands-free set) as it takes your attention off the road.