40 bad habits that wear out our health
Different habits that, if we carry out regularly, can lead us to develop disorders.
There are many habits that wear down our health, both physically, psychologically andhealth, not only physically, but also psychologically and emotionally.
Although the media bombard us with a lot of healthy habits that we should incorporate into our daily lives, the truth is that you can also be healthy by avoiding doing what you do not have to do.
In this article we are going to see up to 40 habits that it is advisable not to carry out if you want to enjoy a full life.
Bad habits that wear out the health
These are 40 habits that wear down the health, both physically and mentally. We will also know some of the pathologies that are related to them.
1. Not eating breakfast
To start the day well it is necessary to take in sufficient nutrients and calories to be able to maintain organic functions..
Not eating breakfast can lead to exhaustion, loss of concentration and increased risk of binge eating after a few hours.
Smoking kills the cells of the respiratory system and makes it weak to environmental pathogens.. In addition, smoking increases the risk of respiratory diseases such as lung cancer, chronic cough and shortness of breath.
3. Sleeping too little
It is recommended to sleep between 6 and 8 hours a day. If you sleep less than these hours, not only will you perform worse the next day, besides being in a bad mood, but there is also a greater risk of trying to cope with fatigue by binge eating.
4. Alcohol abuse
Almost as serious as smoking, alcohol has been associated not only with liver problems and the potential risk of addiction. It has also been found to increase the risk of suffering oncological diseases.
5. Not doing physical activity
To spend the whole day seated, without realizing any type of physical activity, it is something very perjudical for the health. It increases the risk of suffering cardiopathies, as well as the possibility of suffering diabetes and hinders the correct functioning of the brain.
6. Eating after hours
Whether out of boredom, stress or simply because temptation is nearby, it is not uncommon to eat at untimely hours. Snacking on chips, candy or chocolate when it is not time has been associated with an increased risk of diabetes and obesity in the long term.
7. Being stressed
Being constantly stressed can affect both physical and mental health. You can suffer from contractures, hair loss, poorer ability to concentrate, etc.in addition to emotional problems, such as depression and anxiety.
8. Not protecting yourself from the sun
The danger of the sun is often underestimated. Failure to protect oneself adequately from the sun, even in winter, can lead to problems such as melanoma, sunstroke, headaches, eye problems and sunburn.
9. Watching too much television
Spending many hours lying on the couch watching too much television is very harmful to your eyesight, as well as contributing to sedentary habits that, after a while, will contribute to the development of obesity, contribute to obesity, mobility problems and emotional flattening..
10. Yo-yo dieting
Yo-yo diets are those that when you start contribute to lose a lot of weight, but as they are usually very unsustainable, you end up abandoning them and gain back the lost kilos. These abrupt changes in weight can affect cardiovascular health.
11. Drinking sugary drinks
Although refreshing, sugary drinks such as cola have been associated with an increased risk of kidney disease. Typically a glass of such soft drinks usually exceeds the recommended daily amount of sugar..
12. Taking diet products
Substituting foods with diet or light products can mean missing out on a large amount of nutrients. In addition, many of these products replace fat with sweeteners, which are still sugar and contribute to the development of diabetes in the long run.
13. Skipping meals
Many people have the mistaken belief that if they eat less and eat fewer meals a day they will lose weight. Wrong. All they do is increase the risk of binge eating at the end of the day, consuming more calories than they should.consuming more than the recommended calories per day.
14. Restricting carbohydrate intake
Carbohydrates are the body's fuel, and for it to function properly it needs a healthy amount of them. Eliminating them from the diet can lead to chronic exhaustion. In addition, it has been associated with heart rate disorders (atrial fibrillation).
15. Eliminate any fat from the diet
Not all fats are bad. In fact, they are an essential nutrient for the proper functioning of the body, and become the protection of certain organs, such as the kidneys. Stopping fat intake can lead to loss of tissue volume, including muscle.including muscles.
16. Buying prepared food
Many people look for excuses to say that they do not have time to cook and order ready-made food. This usually has a lot of sugar and fat, which is not healthy at all.
There are healthy meals that can be made in less than a minute. The clearest and simplest example is a salad, which you can put any ingredients you want and you will know exactly what you are going to eat.
17. Spending a lot of time in solitude
The human being is a social animal, he needs interaction with others in order to have a good physical and mental health. It has been shown that loneliness is a risk factor for cardiovascular problems, as well as increasing the risk of premature death. increase the risk of premature death..
18. Eating fast
Eating fast, barely chewing food and swallowing it almost whole is a health risk. In addition to the risk of choking, digestion becomes heavy, making it possible to develop gastric problems such as stomach pains, flatulence, flatulence such as stomach pains, flatulence, bloating and heartburn.
19. Not drinking enough water
Not drinking enough water leads to dehydration. The body needs this liquid to carry out its functions. If you do not drink enough water, you may develop kidney problems, dizziness, headaches and dry mouth.dizziness, headaches and dry mouth.
20. Not taking care of dental health
Dental hygiene is a serious matter. Not brushing, flossing or using mouthwash can lead to gum inflammation, tooth decay and tooth loss. It has also been shown that poor oral health can affect the lungs and stomach.
21. Abusing the volume of headphones
Listening to music is something that everyone enjoys, but some people overdo it with the volume of their headphones. This can cause hearing problems, as well as headaches and dizziness. and dizziness. You should listen to music responsibly, or use loudspeakers.
22. Abusing tanning salons
Regular use of tanning salons has been associated with an increased risk of skin problems, especially skin cancer.
23. Eating too much processed meat
Both red meat and sausages increase the risk of cancer. It is not recommended to eat more than 50 grams of sausages a day or, if possible, replace them with fish or vegetable protein.
24. Do not eat yogurt
Many people see yogurt as just another fatty food to avoid. This is a big mistake. Natural yogurt, with no added sugar, is high in healthy fats, calcium and bacterial flora that contribute to good intestinal health. that contribute to good intestinal health.
25. Wearing high heels
Wearing high heels has been associated with joint degeneration and osteoarthritis of the knee.. Although wearing a few extra centimeters is a widespread trend, it is much healthier to opt for more comfortable shoes such as ballerinas or sneakers.
26. Dyeing your hair
Dye can irritate the scalp, causing eczema, itching and blisters and contributing to hair loss.
27. Overdoing it with portions
Eating very large portions of food has been associated with an increased risk of obesity, diabetes and various gastrointestinal problems. That is why doctors recommend to measure conscientiously the quantity of what you are going to eat, knowing how many calories you are going to eat and how many calories you are going to eat.knowing how many calories are ingested.
28. Abusing juices
Despite what many believe, juices, even if they do not contain sugar, are not a good substitute for a piece of fruit. They are basically water with a lot of free sugar, with no associated fiber. They increase the risk of diabetes, tooth decay and overeating leads to obesity.
29. Do not leave the house
Everyone needs to get some oxygen from time to time, go for a walk, alone or with others, and enjoy the fresh air. alone or with company and enjoy the outdoors. Spending time in green spaces has been associated with a lower risk of mood problems.
30. Drinking energy drinks
Typically, energy drinks, in addition to having a very high amount of sugar, have stimulants such as caffeine. They interfere with sleep, can cause tachycardia and heart problems, as well as impair the proper functioning of Blood vessels.
31. Working for too long
Work is something necessary to be able to earn money and survive in modern times, however, it is very harmful to our health when it occupies most of our time. It can affect our physical and emotional health, spoiling the relationships with those we love the most.
In addition, it involves physical, mental and emotional wear and tear that leads to a variety of psychopathologies, such as depression and anxiety.
32. Abuse of social networks
When you spend more time in front of a screen chatting with other people instead of talking in person, you are facing a problem. In addition, social networks promote beauty standards that are unattainable, contributing to body dissatisfaction, which evolves into eating disorders such as anorexia and body dysmorphia.
33. Abuse of painkillers
Analgesics and other drugs help relieve pain, but they are also addictive.However, they are also addictive. Moreover, their overdose increases the risk of side effects and in the most extreme cases death can occur.
34. Eating too many bad fats
It is widely known the relationship between heart problems and obesity and the excessive consumption of unhealthy fats.present in sweets and sausages.
35. Not being carefree
Not being able to let go of problems, worrying about the past or the future, or being unable to let your mind calm down or being unable to let the mind calm down implies a constant emotional wear and tear. It can cause one to become paralyzed, preventing one from carrying out pleasurable activities.
It harms mood and has been linked to increased cardiovascular risk.
36. Getting up late
Early risers have been found to be less likely to suffer from mood problems. If getting up late is due to going to bed late, it is best to try to go to bed earlier.
37. Skipping naps when they are needed
Although not always, a good nap can be restorative. If you have had a very exhausting morning or there has been some dysregulation in the sleep cycles, perhaps it is a good option to take a little nap. It has been seen that they can help with arterial control..
38. Not keeping track of your diet
Being aware of what nutrients are consumed and how many calories are taken in and burned can be helpful in making sure you are eating the right diet.
39. Not having intellectual stimulation
Not stimulating the brain to keep it fit can ultimately contribute to the development of cognitive problems and, in the worst case, dementia. Good ways to avoid this are reading books, doing crossword puzzles, studying, learning a language, etc.learning a language...
40. Not going to a professional
Although you may think you are healthy, it never hurts to visit a professional, it never hurts to visit a health care professional to make sure that indeed one is well. Visiting the doctor, dentist or psychologist from time to time is a healthy habit, which allows to know if any type of intervention is required, which, if started soon, can guarantee the physical and mental integrity of the person.
- Kirschner, H., Kuyken, W., Wright, K., Roberts, H., Brejcha, C., & Karl, A. (2019). Soothing Your Heart and Feeling Connected: A New Experimental Paradigm to Study the Benefits of Self-Compassion. Clinical Psychological Science, 7(3), 545 - 565.
- Melissa G. Hunt, Rachel Marx, Courtney Lipson, and Jordyn Young (2018). No More FOMO: Limiting Social Media Decreases Loneliness and Depression. Journal of Social and Clinical Psycholog.: 37(10), 751 - 768.
- Jung-Oh, Tae et al. (2019). Body-Weight Fluctuation and Incident Diabetes Mellitus, Cardiovascular Disease, and Mortality: A 16-Year Prospective Cohort Study. The Journal of Clinical Endocrinology & Metabolism. 104(3), 639 - 646
(Updated at Mar 28 / 2023)