Past Habit

Repair plan

• Take your sun in small doses Scientists have recently been debating whether all sun exposure is harmful. That's because vitamin D, vital for healthy teeth and bones and protection against certain cancers and other diseases, is made in the skin on exposure to sunlight. A short burst of sunshine - no more than 10 to 15 minutes - on unprotected skin at noon can maximise vitamin D production, according to University of Manchester researchers. Although you can also get vitamin D from foods, many people in Britain are deficient, especially over the winter months.
• Eat more tomatoes Evidence has also emerged recently that lycopene, a powerful antioxidant found in tomatoes, especially when cooked, could be a more effective skin-protector than sunscreens, according to a University of Manchester Study. Just five tablespoons (55g) of tomato paste daily significantly reduced both sunburn and signs of sun-induced skin ageing.
• Don't rely on sunscreens Limit international sunbathing, especially in the middle of the day. Wear a hat to protect your face, neck and ears, and use lipbalm containing sunblock. Wear sunglasses when outdoors in strong sunshine between 10am to 4pm, and choose wrap-arounds that protect against 99 percent of both UVA and UVB rays, the two types of ultraviolet radiation in sunlight that can do most damage.
• Choose sunscreens with care if you must sunbathe, pick a 'broad spectrum' sunscreen effective against both UVA and UVB, and with an SPF of 15 or greater. Apply 30 minutes beforehand and increase your sun exposure in small stages. A 'waterproof' sunblock gives protection for twice as long as a 'water resistant' one. Most important: don't overdo your time in the sun even if you are wearing sunscreen.
• Don't smoke Smoking also increases your risk of skin cancer.
• Check your own skin regularly After a shower or bath, take a hand mirror into a well-lit room and examine your entire body, including between your toes. Becoming familiar with your own birthmarks, moles and blemishes will allow you to spot changes and potentially dangerous newcomers at your next check. Remember that 95 percent of skin cancers are treatable if they are detected early.
• Watch for danger signs Follow the British Association of Dermatologists' ABCD-Easy guide to check for signs for melanoma - the deadiest type of skin cancer. Look out for:
•  Asymmetry - the two halves of the area may differ in shape.
• Border - the edges of the area may be irregular or blurred, and sometimes show notches
• Colour - this may be uneven. Different shades of black, brown and pink may be seen
• Diameter - most melanomas are at least 6mm in diameter. Report any change in size, shape or diameter to your doctor
• Expert - if in doubt, check it out! If your GP is concerned about your skin, see a consultant dermatologist, the person with the most expertise in diagnosing skin cancer. Your GP can refer you.
• Be extra-careful in the sun if you take medication Several drugs can make your skin more sensitive to sun damage. If you're off abroad or likely to be out in the sun for long periods, check with your doctor for any medications that could increase your vulnerability

                                                                                                                                      PAST HABIT
I used to smoke marijuana

Damage done
More than you realise. Marijuana smoke contains 50 to 70 percent more carcinogenic hydrocarbons than tobacco smoke, plus high levels of an enzyme that converts certain smoke components into their most potent, cancer-causing forms. 'Cannabis poses a serious health risk to the lungs, and smoking a joint can be more harmful to the lungs than smoking a cigarette,' says Dr Keith Prowse, Chairman of the British Lung Foundation. This, combined with the fact that marijuana smokers inhale more deeply and hold some in their lungs for longer than cigarette smokers, means that regular pot smokers may have an even higher risk of lung cancer than former cigarette smokers.
 Cannabis may also double or even triple your risk of head or neck cancers, according to a study that compared the health histories of 173 cancer patients and 176 cancer-free people.
   But that's not all. According to a study from Sheffield Hallam University published in 2008, cannabis users have deficits in verbal fluency, visual recognition, delayed visual recall and short and long-term prospective memory compared with groups of tobacco smokers and non-smokers. And increasing evidence implicates cannabis use in the development of psychotic illnesses such as schizophrenia.

Can I undo it? Unknown

There are no studies that show the long-term health effects of a short-lived marijuana habit. But healthy living is likely to reduce any lingering damage your youthful indiscretion caused.

Plus benefits
you can work towards having a much lower chance of stroke and cancer.

Repair plan

• Don't smoke cigarettes Just because tobacco is legal and marijuana isn't doesn't make it healthier. As noted, nothing is worse for your health than a smoking habit of any kind.
• Eat well A diet packed with fruit, vegetables and whole grains can help to cut your risk of stroke - and may help to lower your risk of lung and other cancers.
• Avoid second-hand smoke Passive smoking is risky for the lungs of former cigarette smokers. The same goes for former marijuana smokers, too.
• Get checked Make regular appointments with your doctor so you stay up to date with blood pressure and cholesterol checks.
• Stay alert for signs of lung problems Tell your doctor right way if you have persistent coughing, shortness of breath or chest pain.

                                                                                                                                            PAST HABIT
I used to get drunk a lot

Damage done
Possibly less than you think. This key words here are 'used to'. Many people drink fairly heavily in their late teens and early 20s, but few carry on doing so into their 30s and 40s, when the average drinking pattern setties to more moderate - and healthy - levels. Although you may vividly remember the dire morning-after effects of acute alchohol intoxication, generally there is little lasting harm to health from those early extravagances - as long they weren't too frequent and didn't last too long.
   In fact, the main long-term danger from youthful bouts of excessive drinking is from the  aftereffects of the vastly increased risk of accidents, involvement in violent altercations and risky sexual behaviour. Progress to a pattern  of either heavy regular consumption or sporadic 'binges' for decades, though, and the catalogue of alcohol related damage increases sharply (see on next)

Can I undo it? Yes
There's plenty you can do to help your body repair damage caused by alcohol and to offset added risks. Experts are just beginning to look at how much of the physical and mental effects of drinking can be reversed. Proof that the body can heal: In one study of nearly 1,600 people, former drinkers' risk of cancer of the oesophagus dropped to normal after a decade.

Plus benefits

Choose to replace your overindulgent past with a healthy present and future, and the benefits are widespread. You'll protect yourself from heart disease and several forms of cancer. You'll feel more energised and upbeat. And you'll give your self-esteem a huge boost as well, knowing you have the will-power to know when to stop.

Repair plan

• Quit smoking People who drink alcohol are more likely to smoke, which is one of the worst things you can do if you want to stay healthy. Smoking and drinking together increase your  risks of cancer even more. If you're still hooked follow the advice on next to help you to kick the habit.
• Drink sensibly now Enjoying a drink in moderation, especially red wine, can have positive health benefits as you get older. But these evaporate quickly if you overdo it. Follow recommended driking limits, don't (ever)  binge drink, and have some alcohol-free days, to give your system time to recover.
• Eat plenty of fruits and vegetables Eating well and exercising regularly both help to offset your added risk of heart attack, stroke, diabetes and even some cancers.