We all know about the regular bad habits we have that can cause serious health problems – such as smoking and eating junk food. But have you ever thought about the ones that seem insignificant, yet may cause health issues down the road?
Here are a few of them and how to kick them for good:
- Skipping breakfast
Time is tight in the morning, and grabbing just a cup of tea for breakfast seems like the only option.
Effects: If you skip breakfast your system will slow down to conserve energy and store calories; this will affect your metabolism and your ability to concentrate. What’s more, studies in the American Journal of Epidemiology show that breakfast-skippers are more likely to be not just overweight, but obese.
The fix: Eat within two hours of waking up. The key to a proper breakfast is balancing protein, fat and carbohydrates.
- Falling asleep on the couch
After a busy day, falling asleep in front of the TV can be tempting.
Effects: The best rest comes from sleep that is uninterrupted for seven to eight hours, and is in a dark, quiet place, according to Better Sleep Council Canada, a nonprofit organization that educates the public about good sleep health. Regularly drifting off on the couch with a TV in the background, then moving to your bed, keeps you from getting a solid block of Z’s. It can also throw off your hormones and metabolism, leading to weight gain and an immune system that is less able to ward off disease.
The fix: To get uninterrupted sleep, turn off the TV one hour before you head to bed, and give yourself some downtime: talk about the day with your family, listen to music or go for a walk with your spouse.
- Eating too quickly
You don’t have time to sit down and have a proper lunch or dinner, so you eat in a hurry.
Effects: Your rushed eating habits can cause acid reflux, bloating and excess gas. “It takes your brain 20 minutes to get the message from your stomach that you’re full,” says Tsang. So if you inhale your food on a regular basis, chances are you’re packing on extra pounds, too.
The fix: Make an effort to really taste what you’re eating and appreciate the flavours. Physically take yourself away from your desk to eat lunch, and give yourself at least 20 minutes to enjoy it. To slow down, chew slowly and pause between mouthfuls.
- Poor posture
You slouch without thinking about it, because it’s more comfortable than sitting or standing upright.
Effects: Sitting in a slouched position for more than an hour can give you a tension headache. Your head weighs about 10 pounds (4.5 kilograms) and if it’s not squarely above your shoulders, your neck muscles get overworked. That’s what causes painful tension headaches.
The fix: The key is switching your position. Shift your weight, lean back and even cross your legs. Then switch to sitting in a proper “back-friendly” position – shoulders back, chin tucked in and elbows relaxed at 90 degrees. Your forearms should be supported by arm-rests as you work. Use work-related activities – such as getting an e-mail or phone call – as a cue that it’s time to change positions.
- Nail biting
Repeated nail-biting is often a subconscious response to stress, giving the brain something material to focus on.
Effects: Because germs are transferred directly from your mouth to your nails, you risk causing inflammation and infection to your nail bed as you chew. In extreme cases, the nail bed is permanently damaged. Nail-biting can cause trouble for your teeth as well: A study in the American journal General Dentistry found that nail-biters may be at higher risk for bruxism – clenching of the jaw that can cause facial pain, headaches, tooth sensitivity, recessed gums and tooth loss.
The fix: Keep a nail file handy at all times – in your purse, beside your bed, in the car and at the office. Every time you get the urge to bite, file instead. If that fails, apply a bad-tasting nail polish.
- Wearing the wrong shoes
Many women go to work in high heels, believing that fashion trumps comfort.
Effects: Even if you don’t feel any pain, walking long distances in high heels can have negative long-term effects on your feet and back. Wearing heels accentuates the curve in your back, requiring those muscles to work harder. This causes muscle strain, which can easily lead to lower back pain. Worse, continually wearing and walking in high heels can cause long-term damage to your feet and ankles, which are strained when your heel is unnaturally higher than your foot.
The fix: Wear flat, comfortable shoes for the commute and carry your heels to the office. Save your killer heels for meetings and presentations.
Fela is the Co-founder of MediaVision Limited .
