40 bad habits that wear down your health

There are many habits that wear out health, only physically, as psychologically and emotionally.

Although the media bombards us with a lot of healthy habits that we should incorporate into our day to day, the truth is that you can also be healthy by avoiding doing what you don't 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.

• Related article: "Mental health: definition and characteristics according to psychology"

Bad habits that wear out health

These are 40 habits that wear out your health, both physically and mentally. We will also know some of the pathologies that are related to them.

1. do not eat breakfast

To start the day right it is necessary to take enough nutrients and calories to be able to maintain organic functions.

Skipping breakfast can lead to exhaustion, loss of concentration, and increased risk of binge eating after a few hours.

2. Smoke

Smoke kills the cells of the respiratory system and makes it weak against environmental pathogens

. In addition, smoking increases the risk of respiratory diseases such as lung cancer, chronic cough and shortness of breath.

3. Sleep a little

It is recommended to sleep between 6 and 8 hours a day. If you sleep less than those hours, you will not only perform worse the next day, as well as find yourself in a bad mood, but there is also a greater risk of trying to cope with fatigue by doing Binge.

4. Abusing alcohol

Almost as serious as tobacco, alcohol has been associated not only with liver problems and the potential risk of addiction. It has also been seen to increase the risk of cancer.

• Related article: "The 14 most important types of addictions"

5. Not doing physical activity

Sitting all day, without doing any kind of physical activity, It is very harmful to health. It increases the risk of heart disease, in addition to having more chances of suffering from diabetes and hinders the proper functioning of the brain.

6. eat after hours

Whether out of boredom, stress or simply because temptation is nearby, there are many times when people eat after hours. Snacking on crisps, candy or chocolate when it's not time to eat has been associated with an increased risk of diabetes and obesity in the long term.

7. be stressed

Being constantly stressed can affect both physical and mental health. You can suffer contractures, hair loss, worse ability to concentrate, 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. Not adequately protecting yourself from the sun, even in winter, can cause problems such as melanoma, heat stroke, headaches, vision problems, and burns.

9. watching too much television

Spending many hours lying on the sofa watching too much television is very damaging to the eyes, as well as contributing to the acquisition of sedentary habits that, after a while, will contribute to the development of obesity, mobility problems and emotional flattening.

10. Yo-yo dieting

Yo-yo diets are those that when you start contribute to losing a lot of weight, but since they are usually very unsustainable, they end up being abandoned and the lost kilos are gained again. These sudden changes in weight can affect cardiovascular health.

11. drink sugary drinks

Although refreshing, sugary drinks like cola have been linked to an increased risk of kidney disease. Habitually, a glass of this type of soft drink usually exceeds the recommended daily amount of sugar.

12. Take diet products

Replacing food with diet or light products can mean stopping consuming 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 have fewer meals a day they will lose weight. Mistake. All they do is increase the risk of, at the end of the day, carrying out a binge., consuming more than the recommended calories per day.

14. Restrict consumption of carbohydrates

Carbohydrates are your body's fuel, and in order for it to function properly you need a healthy amount of them. Eliminating them from the diet can imply 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. Moreover, they are a fundamental nutrient for the proper functioning of the body, and are transformed into the protection of certain organs, such as the kidneys. Stopping them can lead to loss of tissue volume, including muscles.

16. Buy prepared food

Many people look for excuses to say that they don't have time to cook and ask for cooked food. This usually has a lot of sugar and fat, which is not healthy at all.

There are healthy meals that are made in less than a minute. The clearest and simplest example is a salad, in which you can put the ingredients you want and you will know exactly what you are going to eat.

17. spend a lot of time alone

The human being is a social animal, he needs interaction with others in order to have good physical and mental health. It has been seen that loneliness is a risk factor for cardiovascular problems, in addition to increase the risk of premature death.

• You may be interested in: "The loneliness epidemic, and what we can do to combat it"

18. Eat fast

Eating fast, barely chewing the food and swallowing it almost whole is a health risk. In addition to being able to choke, digestion becomes heavy, causing gastric problems to develop 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. In case of not drinking enough water, it is possible to develop kidney problems, in addition to dizziness, headaches and dry mouth.

20. Not taking care of dental health

Dental hygiene is serious business. Not brushing or using dental floss or mouthwash can lead to inflammation of the gums, the appearance of cavities and the loss of teeth. It has also been seen that poor oral health can affect the lungs and stomach.

21. Abusing the volume of the headphones

Listening to music is something that everyone likes, although there are those who go too far with the volume of their headphones. This can lead to ear problems, as well as headaches. and dizziness. You should listen to music responsibly, or use speakers.

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 per day or, if possible, replace them with fish or vegetable protein.

24. don't eat yogurt

Many people view yogurt as yet another fatty food to avoid. That is a big mistake. Natural yogurt, without added sugar, implies a high intake of healthy fats, calcium and bacterial flora It contributes to good intestinal health.

25. wear high heels

wear high heels has been associated with joint degeneration and knee osteoarthritis. 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. Dye

The dye can irritate the scalp, causing eczema, itching and blisters and contributing to hair loss.

27. Overdoing the portions

Eating very large portions of food has been associated with an increased risk of obesity, diabetes, and various gastrointestinal problems. It is because of that all doctors recommend carefully measuring the amount of what you are going to eat, knowing how many calories are ingested.

28. Abuse of 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 lots of free sugar, with no associated fiber. They increase the risk of diabetes, tooth decay, and their overeating leads to obesity.

29. not leave home

Everyone needs to freshen up once in a while, go out for a walk alone or accompanied and enjoy the outdoors. Spending time in green spaces has been associated with a lower risk of mood problems.

30. drink energy drinks

Normally, 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 necessary to be able to earn money and survive in modern times, however, it is very detrimental to health when it takes up most of our time. it can affect our physical and emotional health, damaging relationships with those we love most.

In addition, it implies a physical, mental and emotional exhaustion that occurs with varied psychopathology, such as depression and anxiety.

32. Abusing social networks

When you spend more time in front of a screen chatting with other people instead of speaking in person, you are facing a problem. In addition, social networks promote beauty canons that are unattainable, contributing to body dissatisfaction, which evolves into eating disorders such as anorexia and dysmorphia bodily.

33. abusing painkillers

Pain relievers and other drugs help relieve painHowever, they are also addictive. In addition, its 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 with excessive consumption of unhealthy fats, present in sweets and sausages.

35. not to worry

Not being able to let go of problems, worrying about the past or the future or being unable to calm your mind implies constant emotional exhaustion. It can cause you to become paralyzed, preventing you from doing pleasurable activities

It impairs mood and has been associated with increased cardiovascular risk.

36. Wake up late

It has been seen that people who get up early are less likely to suffer from mood problems. If waking up late is because you go to bed late, it is best to try to go to bed earlier.

37. Skip naps when needed

Although not always, a good nap can be something restful. If you have had a very exhausting morning or there has been some dysregulation in your sleep cycles, it may be a good option to take a nap. It has been seen that they can help arterial control.

38. Not keeping track of eating

Being aware of which nutrients are consumed and how many calories are ingested and burned can help to ensure that you are eating the right diet.

39. Not having intellectual stimuli

Not stimulating the brain to be in shape can contribute, in the long run, to the appearance of cognitive problems and, in the worst case, dementia. Good ways to avoid it is to read books, do crossword puzzles, study, learn a language...

40. Not going to a professional

Although you may think that you are healthy, It never hurts to visit a health professional to make sure it's actually okay. Visiting the doctor, dentist or psychologist from time to time is a healthy habit, which allows us to know if it is required some type of intervention, which, if initiated soon, can guarantee the physical and mental integrity of the person.

Bibliographic references:

• 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