You eat well. You exercise. You go to bed early. All in all, you’re trying your best to look after your health. If you want to lead a long, fruitful life, staying on top of all of the above is absolutely vital. But did you know there are many simple bad habits that could be destroying all your hard work? Without further ado, let’s take a look at 50 things that could be negatively affecting your wellness.
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Drinking high-sugar beverages
Do you enjoy the refreshing taste of a cool soda? Sadly, drinking sugary beverages could be one of the worst bad habits for your health. Research from the American Society of Nephrology suggests that soda and sweetened drinks could be linked to a higher risk of developing kidney disease. Why not try some water instead?
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Using vape pens
Vape pens have grown in popularity in recent years as a so-called healthy alternative to smoking. However, they could be doing you serious harm. One study from the American College of Cardiology links using vape pens to a high risk of depression and heart disease. If you’re looking to break a bad habit, you may want to start here.
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Yo-yo dieting
Getting into shape can be a tough game. However, if you’re a fan of fad diets, you might want to rethink your health routine. Research from the American Heart Association suggests that yo-yo dieting could be linked to an increased risk of heart disease in women. Eating a balanced diet and exercising is the only way to go.
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Not sleeping well
Do you find it hard to sleep each night? When you don’t get enough rest, it could seriously impact your health. Poor sleep has been linked to a rise in heart-related deaths, according to research published in the European Heart Journal. If you’re looking for a way to lead a healthier lifestyle, make getting more sleep a priority.
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Nighttime snacking
When nighttime falls and you’re relaxing, you may be tempted to head to the fridge and grab a snack. While eating late may not seem like a huge problem, research from the University of Arizona Health Sciences Department suggests that it could lead to obesity and diabetes in the long run. Try to avoid eating after you’ve had your main dinner.
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Eating fried chicken
Deep-fried food may be satisfying, but you should consider the effect it has on your health. Research from the British Medical Journal suggests that eating a lot of fried food can lead to a high risk of cardiovascular problems, certain types of cancer, and even death. Cutting down on your consumption is a smart and healthy move.
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Watching too much TV
Are you a binge-watching fiend? If you love nothing more than settling in to watch TV for the night, here’s some bad news. One study from the American College of Cardiology found that watching lots of TV was associated with higher levels of blood pressure and diabetes. Hitting the “off” button and heading out will make all the difference.
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Not eating breakfast
Do you make time for the most important meal of the day? The previously mentioned study from the American College of Cardiology also suggested that skipping breakfast could be linked to heart problems. The experts advised that people should be eating a high-energy breakfast as part of a healthy and balanced lifestyle.
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Sitting all day long
If you happen to work a desk job, you could be putting your health at risk. Sitting around all day is one of the most common modern-day bad habits. Research from the University of California suggests that this habit could be linked to poor brain function as well as a high risk of heart disease and diabetes.
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Choosing diet products
When you’re trying to lose weight, you could be forgiven for thinking that diet products are the way to go. However, research from the University of Georgia suggests that many food products that carry the diet label are actually high in sugar. That means you could end up gaining weight should you start to rely on them.
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Drinking from plastic bottles
Most of us wouldn’t think twice about drinking water from a plastic bottle. Shockingly, research from the University of Cincinnati suggests that these bottles can release potentially harmful chemicals when they make contact with hot liquid. So, if you wash your bottle with hot water and reuse it, it could be quite dangerous.
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Being a social drinker
Having a beer or two after work might seem innocent enough. However, research from the Washington University School of Medicine in St. Louis suggests that light alcohol consumption is linked to a higher risk of early death. The study found that daily drinkers are 20% more likely to die prematurely than those who drink less often. It could be time to cut back.
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Skipping meals
Whether you’re trying to slim down or simply too busy to cook, skipping meals is one of those bad habits many of us have. You may be surprised to learn that this sin could have the opposite effect on your weight. One study from Ohio State University found that missing meals could lead to abdominal weight gain.
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Losing sleep
Are you getting enough sleep each night? Losing just 30 minutes of sleep each day may cause you to gain weight and struggle to control your blood sugar levels, according to a report from the Endocrine Society. If you find it hard to get the rest you need, changing your evening routine could be a great place to start.
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Cutting back on carbs
Low-carb diets are a massive trend at the moment but are they really healthy? One study from the American College of Cardiology suggests that restricting carbs could be linked to a common heart rhythm disorder called atrial fibrillation (AFib). Rather than entirely cutting out a food group, it’s important to eat a variety of different nutrient sources.
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Getting your nails done
When you fancy treating yourself, heading to the local salon may seem like a great idea. However, one report from Rutgers University found that there can be toxic chemicals in salons. The experts suggested that these chemicals could be linked to the high levels of skin and fungal diseases suffered by regular salon customers.
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Buying ready-made meals
No time to cook? Buying frozen ready-made meals could be a quick solution to your problem. However, this convenience could come at a cost to your health. These meals are typically high in saturated fats and salt, both of which could have a negative impact on your health.
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Not combatting stress
Stress is a serious problem. If you don’t do something to combat anxious feelings, it could destroy your health. One study from Georgia Health Sciences University found that stress prompts the body to retain as much salt as eating fries. Take control by acknowledging the aspects of your life that cause you stress and trying to change them.
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Spending too much time alone
There’s nothing wrong with enjoying some me-time, but if you’re spending the majority of your free time alone, that could be a red flag. Research from the European Society of Cardiology found loneliness to be a strong predictor of premature death in both men and women. Reach out to those around you for support.
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Rushing your meals
If you lead a hectic lifestyle, finding a moment to eat a decent meal could be hard. However, rushing meals and eating too quickly are bad habits you certainly want to avoid. One study from the European Society of Endocrinology found that consuming food quickly could increase your risk of developing diabetes.
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Failing to wear sunscreen
Do you adore the sun? If you love nothing more than relaxing on a warm beach, take the following advice—wear sunscreen! Research from the University of Michigan Medical School suggests that daily exposure to UV rays could be linked to skin damage. Don’t take the risk. Make sure you protect yourself.
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Not drinking enough water
Dehydration is a real health concern for many of us. One report from the National Health Service (NHS) states that this issue can lead to kidney problems if you don’t do something about it. Symptoms of dehydration include dizziness, headaches, and a dry mouth. Don’t ignore the problem—drink some water.
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Smoking
Time to break the habit! If you’re a smoker, you may already know the health issues associated with smoking. For example, the more you smoke, more at risk your heart is, according to research from the European Society of Cardiology. While stopping may be hard, it’s one of the best ways to protect your health.
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Not flossing
Dental hygiene is no joke. If you’re not in a decent routine when it comes to your oral hygiene, it could be time to up your game. Research from the American Academy of Periodontology suggests that having unhealthy gums could affect your lung health. Failing to take care of your teeth could be linked to a higher risk of diseases, such as pneumonia.
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Using headphones
Music lovers beware—blasting tunes on your headphones could be a dangerous move. A report from the University of Utah suggests that listening to loud music for a long period of time on your headphones could lead to hearing damage. If you want to protect yourself, you might want to limit your usage and turn the volume down.
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Staring at your phone screen
The rise of the smartphone has completely changed the way we live. If you spend too much time staring at your screen, you might want to take a break. Research from the American Academy of Sleep Medicine suggests that too much screen time could trigger insomnia and depression in young people.
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Avoiding healthy fats
Believe it or not, some fats are good for your health. When you’re dieting or trying to slim down, you should still include some healthy fats in your eating plan. HelpGuide found that eating a Mediterranean diet, which is high in healthy fats such as avocado and olive oil, can also help ensure you’re getting enough good fats in your diet and limiting the bad ones.
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Using tanning beds
Looking for that oh-so-stunning glow? You might want to steer clear of tanning beds. Using these machines on a regular basis has been linked to an increased risk of deadly skin cancers, according to the American Association for Cancer Research. Cutting back or quitting altogether will lower your risk.
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Avoiding the sauna
When you need a little rest and relaxation, spending a few minutes in the sauna is a fantastic way to unwind. What’s more, a study published in Neurology found that using saunas on a regular basis can actually reduce your risk of having a stroke. Why not plan a last-minute trip to the spa?
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Not eating garlic
It might not be the most romantic food, but you should be chomping on garlic regularly if you want to improve your health. Research published in the Asia-Pacific Journal of Clinical Oncology suggests that both onions and garlic could be linked to a lower risk of developing colorectal cancer. Add these nutrition-packed ingredients to your next meal.
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Eating processed meat
Bacon. Salami. Pepperoni. Your mouth may be watering at the thought of these treats, but that doesn’t mean you should be eating them. One study published in the International Journal of Cancer suggests that both red and processed meats could increase your risk of developing breast cancer. Cutting down or switching to a plant-based diet could help decrease the risk.
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Losing and gaining weight
Weight cycling—that is, losing and gaining weight quickly—is no way to live. If you’re frequently dieting and trying to lose weight, you may find that this issue affects you. However, research from the Endocrine Society suggests that regular shifts in body weight could lead to a higher risk of premature death.
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Failing to hit the gym
Exercise should be the core of your wellness routine. One of the bad habits that you ultimately want to avoid is leading a sedentary lifestyle. An animal study from Harvard University found that working out could make your heart younger. Becoming more active in your daily routine can only improve your health.
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Avoiding yogurt
Craving a sweet treat after your main meal? You can’t go wrong with natural yogurt. Regularly eating yogurt could help to reduce your risk of cardiovascular disease in the long run, according to research published in the American Journal of Hypertension. This healthy snack could also help you ward off other conditions, including hypertension, type 2 diabetes, and insulin resistance.
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Wearing high heels
Slipping on a pair of high heels may be the ultimate fashion statement, but is it a smart idea for your health? One study from Iowa State University found that wearing this type of footwear could be linked to joint degeneration and knee osteoarthritis. For that reason, you may want to resist wearing heels too often and choose more comfortable options.
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Dying your hair
When you’re after a new look, dying your hair is one of the quickest and most dramatic ways to go. Despite this fact, research from the Norwegian Institute of Public Health suggests that using oxidative hair dyes and products could lead to eczema, redness, blistering, and itchiness. Always read the label and get the advice of an expert.
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Eating massive portions
Do you practise portion control? Research published in the British Medical Journal suggests that eating oversized meals is a genuine factor in the obesity crisis. When you’re cooking for yourself, make sure you keep your portions to a reasonable size. Check out the Dietitians of Canada portion-size guide for more information.
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Drinking too much juice
While fruit juice is often packed with vitamin C, you should avoid drinking too much of the stuff. Information from Diabetes UK recommends avoiding overindulging in drinks such as fruit juice and smoothies. The reason is that these drinks tend to boast high levels of fructose, which could lead to tooth decay, obesity, and type 2 diabetes.
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Staying inside
You should never underestimate the power of the great outdoors. You might be a homebody, but it’s worth pushing yourself to head outside now and then. Research from the University of East Anglia suggests that spending time in green space could lower your risk of type 2 diabetes, cardiovascular disease, and even premature death.
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Ignoring the mindfulness trend
Mindfulness is more than merely the latest wellness trend. If you struggle with stress or anxiety, it could be a simple solution. Research from Georgetown University Medical Center suggests that practising mindfulness could lower the body’s physiological response to stress. These responses include hormonal and inflammatory reactions to stress, among other symptoms.
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Guzzling energy drinks
When you need a buzz, reaching for an energy drink may be the quickest way to get your fix. As convenient as they may be, energy drinks could harm your blood vessel function, according to research from the American Heart Association. Sipping on some green tea instead could be a healthier way to perk you up.
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Working long hours
Hoping to get ahead in the workplace? You might think nothing of pulling a couple of late shifts. But working excessively long hours has been linked to higher rates of depression in women, according to research published in the Journal of Epidemiology and Community Health. If you want to look after your mental health, you need to maintain a stable work-life balance.
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Binging on social media
Social media is a central part of modern life. But how much is too much? If you spend the best part of the day on Instagram or Facebook, you might need to curb your usage. One study from the University of Pennsylvania suggests that spending too much time on these sites could lead to high levels of both loneliness and depression.
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Frequently taking painkillers
When you’ve got a headache or cramps, taking a painkiller might seem like a fast way to ease the discomfort. However, research published in the British Medical Journal suggests that taking some of the most common painkillers on a regular basis could be linked to heart problems. Try looking for natural alternatives instead.
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Eating too much “bad fat”
Is your diet rife with bad fats? One animal study from the University of Alabama at Birmingham suggests that there is a link between high-fat diets and heart disease. Common examples of unhealthy fats include red meat, dairy products, and processed meals. Avoid eating too much of these food products to protect your health.
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Dining out
When date night comes around, there’s nothing more romantic than heading to a local eatery. Eating out in cafés and fast-food restaurants has been linked with exposure to harmful chemicals, known as phthalates, according to research from George Washington University. Why not cook a healthy meal at home instead?
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Thinking negative thoughts
Are you guilty of negative self-talk? What you think (and, ultimately, believe) can have an impact on your physical health. On the flip side, research from the University of Exeter found that being kind to yourself and thinking positive thoughts could yield many benefits. These advantages include lowering the risk of disease and improving your mood.
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Waking up late
Buzz buzz buzz. Your alarm rings. Without moving the rest of your body, you stretch your arm outward and turn it off. If you’re a naturally late riser, it could be time to change your routine. Research from the University of Colorado at Boulder suggests that early birds are less prone to depression. Hit the hay earlier so you get enough sleep.
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Skipping naps
When you’re feeling sleepy, having a midday nap is a real joy. While many people are under the impression that this is lazy or slovenly, it could be a healthy habit. Research from the American College of Cardiology suggests that indulging in short periods of sleep during the day can help people control their blood pressure levels.
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Not tracking your diet
Do you take note of what you eat on a daily basis? If the answer is no, you might want to start doing so. One study from Drake University found that tracking food—either in a diary or with an app—could help you lose weight. Should you struggle with overeating, you might find that this habit is ideal for you.
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