Are You Sabotaging Your Health Without Realizing It?
Think you live a healthy lifestyle? Think again. Even if you believe you're following the rule book and doing the right thing for your body, you might be sabotaging your health without realizing it. In fact, you may even be inadvertently making things worse. Want to build a better routine? Here are 10 "healthy" habits that aren't actually good for you—and 10 smarter ones to adopt.
1. Opting for Low-Fat Options
You might think that choosing low-fat options is better, but this isn't always the case. In fact, many low-fat or fat-free products compensate by adding more refined carbohydrates or sugar to compensate for the lack of fat, which can be just as bad for your body.
2. Sleeping Too Early
You should never sleep too late, but going to bed too early is also not great for your body. Your circadian rhythm relies on certain cues, like sunlight and darkness, to know when to be alert and when to rest. If you hit the hay too early in the evening when sunset still hasn't fully set, you could end up confusing your internal clock.
3. Swapping Regular Water for Vitamin Water
Vitamin water might sound healthy on the surface, given that it's loaded with essential vitamins and electrolytes that replenish your body. But if you took a closer look at the label, you may find that there are a whole host of not-so-good ingredients, like sugar, that can negate the "healthy" aspect. Stick to regular water, or make vitamin water yourself by adding slices of citrus fruits.
4. Brushing After Every Meal
To prevent plaque from building up on your teeth, you may think brushing after every meal is a good idea. But think twice: overbrushing can actually have the opposite effect and damage your enamel, especially if you're doing it too soon after eating something acidic. If you want to rinse, do so after waiting at least an hour.
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5. Exercising Every Day
It's recommended that adults get at least 150 minutes of moderate-intensity exercise a week, which equates to roughly 30 minutes, five times a week. But you want to be careful as well: if you overtrain your body and don't give your muscles enough time to repair and recover, it can take a negative toll on you.
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6. Restricting Your Diet
When starting your weight loss goal, you may think the first thing you need to do is separate "good" foods from the "bad" ones. But restricting your diet in this way can cause you to develop an unhealthy relationship with food, and it may hurt your motivation sooner than you think.
7. Washing Your Hair Every Day
You may want to shower every day to get rid of sweat and grime, but your hair? Contrary to what you might think, you don't actually need to rinse your locks every day—and you shouldn't. In fact, washing your hair daily can dry out your scalp and even cause breakage.
8. Taking Vitamin Supplements
Why eat healthy foods when you can just take vitamin supplements? If you think this way, you might want to reconsider. While it's true that supplements help our bodies get the nutrients we lack, we shouldn't rely on them completely. It's always best to get essential vitamins through the foods we eat, and take supplements for what we can't meet.
9. Choosing Sugar-Free Sweets
Just like low-fat or fat-free options, sugar-free products aren't always as "healthy" as you think. Many of them typically substitute real sugar with artificial sweeteners, which may be just as bad for your body or even worse. If you're looking to cut out sugar, do so entirely.
10. Worrying Over Every Symptom You Experience
It's good to know your body and recognize when something feels off, but it's not healthy to worry about every small symptom. Constant health anxiety can also trigger psychosomatic symptoms, which can cause you to feel things the longer you focus on them. If you genuinely suspect something is wrong, talk to your doctor.
Now that you know to axe these not-so-healthy habits, let's jump into better ones to adopt.
1. Limit Screen Time
Instead of going to sleep with your phone in hand and checking it first thing in the morning, try limiting your screen time and fitting in other activities throughout your day. Constant scrolling and blue light exposure can take a negative toll on your mental and physical health, so it's important to build better, healthier habits.
2. Reduce Sugar Intake
The American Heart Association recommends that men consume no more than 9 teaspoons of sugar a day, and women consume no more than 6 teaspoons. Make sure to choose healthier, low-sugar snacks, and avoid relying on artificial sweeteners, as they too may not be good for the body.
3. Stick to a Consistent Sleep Schedule
Try to head to bed and wake up at the same time every day. Sticking to a consistent schedule will help set a pattern your body's internal clock can follow, so it knows when to feel sleepy or awake. Avoid staying up too late on the weekends, even if you have nothing planned for the next day.
4. Practice Mindful Eating
Build a healthy relationship with food by practicing mindful eating and understanding what helps nourish your body. This will help you achieve your weight loss goals faster, as well as help you maintain a balanced lifestyle without feeling too restricted.
5. Eat Balanced Meals
Remember to eat balanced meals every day. This means getting enough fiber, protein, and essential nutrients on your plate. Avoid snacking too much, but if you do need a pick-me-up throughout the day, choose healthier foods to munch on, like nuts and fruits.
6. Reduce Stress & Anxiety
With work, school, busy schedules, and a mountain of responsibilities, stress and anxiety can get the best of us. To keep the stress at bay, remember to block time off in the day to do things that boost your mood, like journaling, or chat with a mental health specialist if you need extra support.
7. Drink Water Every Day
It's important to keep well-hydrated throughout the day. You might think that your cup of Joe counts, or that it's healthier to fill up on protein shakes and smoothies instead, but it's best to stick to regular water. It's recommended that you get at least eight cups of water a day.
8. Exercise Regularly—But Don't Overdo It
As mentioned previously, you want to exercise for at least 30 minutes five times a week, but you don't want to overdo it. If you overtrain your body, you won't give your muscles enough time to recover, which may cause strain and injuries.
9. Have Regular Checkups with Your Doctor
It's probably not best to see your doctor for every symptom you feel, as that can perpetuate health anxiety, but it's still important to have regular checkups to know what's going on with your body. You may also need to do more tests after you reach 50, and you might need to have more frequent examinations depending on your family history.
10. Listen to Your Body
Remember to always listen to your body and its cues. If you think that something doesn't feel quite right, book an appointment to chat with your doctor about it. They can also work with you to design personalized lifestyle changes that actually support your long-term health and align with your specific needs.
