Lisa O
We all have little habits that might be secretly messing with our health. Our bodies are constantly evolving, and to live healthier and happier lives—we need to do more than pick up a few good practices. Besides working out regularly and ditching junk food, we should watch out for some sneaky bad habits and minor slip-ups that can mess with our health. Here are 15 common habits that could be ruining your health.
Skipping Breakfast
Skipping the first meal of the day can mess with your metabolism and leave you feeling low on energy. The American Heart Association finds that people who miss breakfast are more likely to have higher cholesterol and a bigger risk of heart disease. Starting your day with a balanced diet—packed with whole grains, protein, and fruits can sharpen your mind and keep your blood sugar steady.
Not Getting Enough Sleep
Sleep is very important for both your body and mind. The National Sleep Foundation says adults should aim for 7 to 9 hours each night to feel their best. Skimping on sleep can drain your immune system, crank your stress levels, and make it hard to focus. Not getting enough sleep over time is also tied to higher risks of obesity, heart disease, and diabetes.
Overuse of Digital Devices
Spending a lot of time on screens can cause eye strain, headaches, and bad posture. The American Academy of Ophthalmology suggests using the 20-20-20 rule to ease eye strain: every 20 minutes, focus on something 20 feet away for at least 20 seconds. Staring at your devices for too long can also lead to back pain and very poor posture.
Sitting Too Much
Sitting for lengthy periods can lead to weight gain and boost the risk of developing illnesses such as type 2 diabetes and cardiovascular disease. The Mayo Clinic points out that excessive sitting can lead to poor circulation, lower metabolism, and an increased risk of heart disease. To counteract this—try to stand up and move around every 30 minutes.
Consuming Too Much Sugar
Eating too much sugar is linked to several health issues, like diabetes, obesity, and heart disease. The American Heart Association suggests keeping added sugars to no more than six teaspoons daily for women and nine teaspoons for men. To keep your sugar levels in check, choose natural sweeteners, stick with whole fruits, and always check food labels.
Ignoring Stress
Chronic stress can seriously mess with your health, leading to problems like heart disease, digestive issues, and mental health struggles. The Mayo Clinic highlights how important it is to handle stress with mindfulness, exercise, and relaxation techniques. And that’s not all: Long-term stress can ruin sleep, raise blood pressure, and weaken your immune system.
Drinking Too Little Water
Not drinking enough water can make you tired, give you headaches, and mess with your brainpower. The National Academies of Sciences recommends about 13 cups of fluids a day for men and 9 cups for women. Make sure to drink water often, include it in your meals—and munch on water-rich foods like fruits and veggies to stay feeling great.
Eating Too Many Processed Foods
Processed foods are often packed with some unhealthy fats, sugars, and sodium—which can lead to obesity, heart disease, and high blood pressure. Harvard T.H. Chan School of Public Health warns that a diet heavy on processed foods can harm your nutrition and raise health risks. To boost your overall health, try to stick with whole, unprocessed foods like fruits, veggies, lean proteins, and whole grains.
Neglecting Dental Hygiene
Good oral hygiene is very important to avoid gum disease, tooth decay, and other issues. The American Dental Association says you should brush twice a day with fluoride toothpaste and floss daily. Skipping on dental care can lead to bad breath, gum infections, and even mess with your heart health. Routine check-ups and cleanings help keep your teeth and gums in tip-top shape and catch any problems early.
Skipping Regular Check-Ups
Skipping regular medical check-ups can mean missing out on catching health problems early. The U.S. Preventive Services Task Force suggests getting routine screenings and check-ups to spot issues before they turn serious. Regular visits to your doctor help keep tabs on your health, update your vaccinations, and deal with any new concerns.
Skipping Exercise
Regular exercise is crucial for keeping your weight in check and lowering the risk of chronic diseases. The CDC suggests aiming for at least 150 minutes of moderate exercise each week. Moving your body helps your heart stay healthy, builds muscle, and improves your mood. Find activities you enjoy—like walking, cycling, or dancing, to make working out a fun part of your routine.
Overeating at Night
Eating big meals right before bed can mess with your sleep and lead to weight increment. The National Sleep Foundation suggests having dinner at least 2-3 hours before hitting the sack to avoid digestive problems and get better sleep. Late-night munching can also cause acid reflux and restless nights. Stick to lighter meals in the evening and try to keep a regular eating schedule for a more restful night.
Ignoring Mental Health
Ignoring your mental health can seriously affect your overall well-being. World Health Organization also says mental health is just as crucial as physical health. Issues like anxiety and depression can mess with your daily life and quality of life. Getting support from mental health pros, practicing self-care, and staying connected with others can help boost your mental health and make life better.
Using Too Many Artificial Ingredients
Artificial food ingredients—like preservatives and colorings, can cause health problems. The Center for Science in the Public Interest warns that these additives can trigger allergies and other issues. Stick with whole, natural foods and check ingredient labels to avoid extra additives. Going for organic or minimally processed options can also help reduce artificial ingredients.
Not Taking Breaks
Working non-stop without taking any break can lead to burnout and make you less productive. Occupational Health Psychology says regular breaks are key to staying focused and keeping stress levels down. Short pauses during work or study can boost your concentration and overall performance. Try quick walks, stretching, or relaxation techniques to recharge your mind and body throughout the day.