Good health is not genetic or automatic; it is a result of tiny changes and choices you make in your daily life. Staying healthy can benefit you in many ways and ensure you live a long life devoid of chronic illnesses or complications. However, you can easily adopt unhealthy habits that can cost you your health, whether it is your lifestyle or poor circumstances. They can become a part of your routine and go unnoticed until they create havoc in your life. If you have been experiencing symptoms of sickness or feeling uneasy healthwise, here are nine habits that might be making you feel that way.
1. Ignoring stress
Stress is an inevitable part of life, but how you handle it will determine if it takes a toll on your health or not. Whether you are a 9-5 employee or a stay-at-home parent, you can develop stress from juggling multiple tasks. Also, certain situations like the loss of a loved one or an estranged relationship can contribute to your stress levels. Knowing when to take a break or change your environment can contribute greatly to your well-being. If you have been dealing with stress for a long period and your blood pressure has shot up or you are finding it difficult to sleep, it might be time to identify and eliminate your stressors. Reach out to friends and family for support, and make time for the things that help you feel relaxed. You can also find healthy ways to deal with emotional stress. For instance, if you find yourself in an aggravating situation, try to avoid overreacting and take some time to regroup. You can blow off the steam by taking a walk or engaging in mood-boosting activities.
2. Being inactive
Staying active requires a conscious effort these days because many factors in your daily life encourage a sedentary lifestyle. Sitting behind a desk for long hours, driving or sitting in a bus 60% of the time to get from one place to another, and finally, sitting on your couch to binge on a show at the end of your day. Lack of physical activity can cause physical, emotional, and mental complications. If you have been feeling uninspired or depressed lately, consider starting an exercise routine to help you deal with these negative feelings. People who don’t participate in physical activities are also likely to develop high blood pressure, type 2 diabetes, and certain cancers. If you have been constipated, have a weak immune system, and have shortness of breath, consider starting your fitness journey immediately. You can opt for high-intensity or low-impact exercises depending on your capacity or the state of your health. Also, if your inactivity has caused you to gain a lot of weight, consider changing your diet and hiring a trainer or visiting a weight loss clinic for effective surgeries tailored to meet your needs.
3. No downtime
Finding time to rest when you are caught up with the grind, family responsibilities, and other engagements can be difficult. Most people often postpone rest for vacations or holidays but ignoring your body’s need to sleep or relax can affect your overall health. Though rest and sleep are used interchangeably and connected, rest is any activity that allows you to recharge and slow down for the benefit of your physical and mental well-being. Postponing rest times can result in prolonged stress and cause symptoms like digestive issues, chest pains, poor concentration, and anxiety. So give yourself time to relax by listening to calm music, taking a warm bath, and engaging in deep meditation. To improve the quality of your sleep, avoid caffeine and screen time right before bed. Manage your time well so you don’t stay up working late into the night. Participate in an exercise routine and stick to a schedule to improve your sleeping habits.
4. Smoking
Smoking can be a very addictive habit that is hard to break. However, it is possible to quit and salvage your health. If you are a smoker, you may experience subtle signs like chronic coughing or wheezing, gum damage, and tooth sensitivity. Other serious complications include heart disease, lung damage, chronic bronchitis, and stroke. Though your failing health can be reasons enough to quit, you might need other tangible reasons to back your decision. It would be helpful to list them down and inform your loved ones about your choice so they can support you and hold you accountable. If you are still craving tobacco after a while, you can ask a health professional about nicotine replacement therapy. This will provide a safer option and help you overcome the strong cravings. If you smoke whenever you are feeling stressed, consider finding better ways to cope and come up with a plan that will help you avoid other triggers. Be open to support programs or groups as well.
5. Poor eating habits
Your diet provides nutrients to your body, and an unbalanced one can deprive you of the vitamins and minerals you need for proper growth and development. Eating meals high in fat, sodium, and sugar can cause sicknesses and increase the risk of obesity. Processed or junk food might seem accessible, addictive, and cheaper, but they can cost you your health if you don’t cut them out of your diet. Consider opting for healthier alternatives like whole grains, fruits, vegetables, and fatty fish. Switching to a new diet can be challenging, so it would be helpful to transition by adding and cutting out gradually so you don’t get overwhelmed. Though what you eat is important, how you eat also plays a role in maintaining your health. For instance, skipping breakfast can lead to headaches and a drop in blood sugar, while eating too late at night can affect your metabolism, lead to diabetes, and trigger weight gain.
“Many assume that a healthy lifestyle requires eliminating carbs,” explains Lumen.me nutritionist Abigail Markman. “However, confining ourselves to carb restrictive diets for prolonged periods might inadvertently hamper our metabolic flexibility, and actually prevent us from reaching our health goals.”
Understanding Carb Cycling:
Carbohydrates are among the three macronutrients, alongside protein and fat, crucial for providing energy to the body. They serve as the primary fuel source for the brain and muscles, playing a pivotal role in maintaining overall health and well-being.
This understanding prompts individuals to adopt carb cycling a dietary approach involving varying carbohydrate intake from day to day or timing it strategically around activities like exercise. By doing so, the body becomes adept at utilizing carbs efficiently for energy, leading to enhanced metabolic flexibility.
Here are some frequently asked questions concerning carbohydrates and their significance in our diet:
How much carbohydrates do I need per day?
The required amount of carbohydrates varies based on factors like metabolic health, physical activity levels, and personal objectives. Lumen offers personalized daily recommendations tailored to your specific metabolic profile, ensuring optimal carbohydrate intake.
Why are carbs crucial in our diet?
Carbohydrates play a vital role in fueling the body, serving as its preferred energy source. Additionally, they provide essential nutrients and promote a healthy gut microbiome. While low-carb diets can aid in weight loss, they may disrupt carbohydrate processing efficiency, underscoring the importance of including quality carbs in our diet.
What are examples of high-quality carbs?
High-quality carbohydrates are nutrient-dense and rich in dietary fiber. Examples include whole grains, fruits, vegetables, and legumes, which offer sustained energy release, stabilize blood sugar levels, and contribute to gut health.
What are the consequences of insufficient carb intake?
Consuming too few carbohydrates can lead to nutrient deficiencies, particularly in vital nutrients like calcium, vitamin D, magnesium, and phosphorus. These deficiencies can have long-term implications, particularly for bone health. If adhering to a low-carb regimen, it’s essential to incorporate foods rich in soluble vitamins (such as folate and thiamine), selenium, magnesium, calcium, and iron to mitigate the risk of deficiencies.
6. Practicing poor hygiene
Poor physical hygiene can cause diseases like influenza, lice infestation, and athlete’s foot. Though personal hygiene can be a sensitive topic, it is important to address it to avoid bad health. Habits like washing your hands frequently, brushing your teeth twice a day, and keeping your clothes fresh and clean can contribute to good health. On the other hand, infrequent washing of your body can cause body odor which can be a result of breeding bacteria. It would be helpful to wash the sensitive parts of your body thoroughly and apply antiperspirants that will help reduce sweating. Also, poor oral hygiene has been linked to heart disease so try to floss at least twice a day and see your dentist regularly. Remember to wash and sanitize your hands when you touch body fluids, use a public bathroom, handle animals or pets, and blow your nose to avoid getting sick.
7. Excessive alcohol
Excessive alcohol intake can have temporary effects like nausea, vomiting and a hangover. When consumed excessively and constantly, it can cause irregular heartbeats, blackouts, and brain damage. While it has the effect of being addictive, too much of it can also result in breast cancer in women and pneumonia. If you have been feeling sick whenever you are out drinking or you lack energy for your day-to-day activities, it would be helpful to cut back on the alcohol. The first thing to consider is a support group that can help you get to the root of your triggers. You can also set sober days for yourself in a week. If you like to drink and party every night, staying in and enjoying quality time with your family and friends will be a good idea. Select different locations like coffee shops for socializing and when you find yourself at a function, choose non-alcoholic drinks.
8. Always stuck indoors
Sometimes it’s OK to stay indoors all day cuddled under a warm blanket. However, this can become a health concern if you are indoors everyday. Maybe you are an introvert or you work from home. You are wondering what could be bad about relaxing indoors and minding your business. Well, spending your time cooped up without exposure to sunlight and quality air can deprive your body of vitamin D. This can weaken your muscles and immune system, making you prone to all kinds of infections and diseases. Stepping outside will renew your energy and improve your sleep.
9. Being dehydrated for long periods
Water constitutes a large part of your body, and it is important to stay hydrated every day. Drinking an adequate amount of water can help regulate your body’s temperature, flush out waste, and supply oxygen to different parts of your system. It also keeps your skin supple and prevents kidney stones, which can lead to damage. It is recommended to drink at least eight litres of water daily if you want to stay healthy. If you struggle to keep up with your water intake, you might experience headaches or lightheadedness, fatigue, and joint pain. Though these symptoms can be linked to other factors, other signs like extreme thirst and dark, yellow, strong-smelling urine are worth taking seriously. To stay hydrated, consider using an app or alarms to notify you to take water or other healthy liquids.
A tip for enjoying your health is recognizing the things that impact it negatively. With these pointers, you can identify negative habits and stay healthy.