Contributed by: Healthians Team
Introduction
Do you think you have a healthy lifestyle all mapped out? Do you believe your dietary and lifestyle choices doing the best for you? Think again!
While sleeping 8 hours of sleep, drinking 8 glasses of water a day, and doing a minimum of 30 minutes of daily exercise is surely the right path to take, but there are other often less focused elements that many miss out on.
These small daily habits though barely noticeable, can in fact have a huge negative impact on your well being. From skipping meals to sticking to a static daily routine, these pretty-much auto-pilot habits can physiological and psychological harm.
In today’s article, we talk about the five most common unhealthy habits that just about everyone does, but should NEVER DO!
Variety is the key ‘ingredient’ in a diet
You might think that sticking to the same meals every day is a good idea because you’ve loaded them with healthy foods. But, following this routine has totally opposite effect and the experts have a different opinion on this.
According to dieticians, having the same meal every day can adversely affect your health and give rise to a host of health issues which include:
- Nutritional deficiency
- Gastrointestinal issues such as constipation and bloating
- Slower weight loss
- Overdosing on certain nutrients. e.g. excess turmeric can affect your liver
- Risk of metabolic diseases
To minimize the risk of these conditions, you should bring a variation to your diet. The inclusion of multiple food options in your diet and rotating the menu provides your body with several additional beneficial nutrients, which might have been missing from a repetitive diet.
These nutrients protect you from various ailments while promoting your overall well-being.
Say ‘Yes’ to good fat
Fat is equally essential for a properly functioning body as are other nutrients. It enhances brain function, boosts skin health, and promotes healthy organ functioning; along with several other benefits.
Did you know, fat that you consume comes in two types, namely, the good fat and the bad fat? While the presence of healthy fats (good fat) improves the body’s functioning, unhealthy fats (bad fat) can cause serious medical conditions, such as:
Healthy fats (unsaturated fats) include:
- Monosaturated & polyunsaturated fats: Vegetable oils, nuts, seeds, fish, and peanut butter
Unhealthy fats include:
- Saturated fat: Butter, cheese, cake, dark chicken meat, & bacon
- Trans fat: Fried foods, processed snack foods, baked foods, & cakes
Unsaturated fat is the perfect replacement for unhealthy fats and foods rich in unsaturated fat are easily available and even easier to make.
Studies show that replacing saturated and trans fats with unsaturated fats helps in lowering bad cholesterol levels (LDL) and boosting good cholesterol levels (HDL), which can promote your heart health.
Exercise but don’t repeat
Studies show that if you are doing the same exercise regularly with no variation, you are increasing your chances of getting injured. For instance, a routine comprised of only weight training can cause constant muscle soreness and also increase the risk of muscle injuries.
Exercise variation is an important factor. By changing exercises in your daily routine, you not only decrease the chances of injuries but also provide a positive impact on other parts of the body. The best way is to work on different body parts, on different days of the week.
Don’t skip your meals
Skipping meals is never a good idea, whether you’re doing it for weight loss or simply because of a hectic schedule. Skipping meals can interfere with your normal body functions and give rise to conditions such as:
- Decrease in blood sugar levels
- Irritation and confusion
- Increased fatigue
- Slower metabolism
- Overeating due to increased cravings
Instead of skipping a meal, here’s what you can do:
- Eat smaller meals throughout the day
- Carry a healthy snack rich in protein and fibre
- Plan your meals in advance
- Make a schedule for the week
Fill the breakfast bowl with goodness, not carbs
Breakfast is the most important meal of the day, and it should be nutritious to keep you active throughout the day. When you start your day with foods that are loaded with carbs, your system goes into rest and digest mode, which not only make your feel tired but can also cause inflammation.
Feed your body the right amount of calories it needs. Start your day with healthy and nutrient-rich breakfast options which include more veggies, fruits, nuts, fibre, etc.
As stressed before about not repeating means, don’t repeat the same breakfast every day too. Here are a few healthy food options you can add and rotate for a healthy and fulfilling breakfast.
- Eggs
- Oatmeal
- Nuts like almond, walnut, cashew, raisin, and pistachio
- Milk
- Fruits
- Fibrous foods
- Greek yoghurt
- Berries
Final thoughts
Health habits play a major role in your overall well-being. From keeping you energetic to protecting you from ailments. But when you start following a lifestyle without variation, it can cause boredom and negatively influence your health.
Besides, implementing these simple daily lifestyle tips, you must also opt for preventive diagnostic tests to identify complications (if any) and take measures to protect your overall well-being.
