Habits are a double-edged sword. Healthy habits can change your body, mind and overall direction of life for the better. They are very beneficial and transformative. Unfortunately, unhealthy habits can wreak havoc on your health and longevity. Worse, you may be having these habits every day without knowing how dangerous they are. Here is a list of four everyday habits that can be deadly if left unchecked.
bad sleep
Poor sleep quality and chronic sleep deprivation can have a disastrous effect on your physical and mental health. Several studies have shown that middle-aged people who sleep six hours or less each night are 30 percent more likely to develop dementia. Scientists have linked insufficient sleep to a list of various health problems such as high blood pressure, heart disease, depression and anxiety. If you want to live a healthy and long life, don’t neglect a good night’s rest.
lack of exercise
It’s hard to ignore the benefits of cardiovascular exercise and strength training. However, millions of people around the world continue to lead a sedentary lifestyle that is slowly killing them. Not exercising can increase the risk of heart disease, obesity and type 2 diabetes. Cardiovascular activities such as cycling, running and swimming can be effective in preventing these diseases.
Resistance exercises such as weight lifting are also important. Recent studies have shown that one hour of resistance exercise per week can lead to a 15% reduction in the risk of death from any cause. Resistance training can also help reduce your risk of serious injury, especially as you age. Exercise is one of the cornerstones of living a healthy life and avoiding injury in old age, so remember to be active.
Neglecting to protect against the sun
There’s nothing wrong with enjoying some sun during the warmer seasons. Exposure to sunlight is critical for regulating several body functions, including circadian rhythms, energy levels, and vitamin D absorption. However, too much of anything is harmful, and the consequences of overexposure to the sun can be fatal.
One of the most common causes of squamous cell cancer and melanoma (a type of skin cancer) is excessive exposure to the sun’s UV rays. In Canada alone, about 80,000 people are diagnosed with skin cancer each year, and eighty to ninety percent of these cases are related to UV exposure.
The solution to this problem is simple: sunscreen. Studies have shown that regular use of sunscreen can significantly reduce cancer rates among most age groups. A sunscreen with broad protection and a sun protection factor (SPF) of at least 30 will keep your skin healthy, young and cancer-free.
Electronic cigarette use
The last item on the list may seem obvious, but the rate of e-cigarette use is increasing every year. Since 2011, the global number of cigarette smokers has increased from 7 million to 41 million in 2018.
Although e-cigarettes are not as dangerous as traditional cigarettes, research has shown that the risk of developing chronic lung disease and asthma increases in people who use e-cigarettes regularly. There is less oversight in the e-cigarette industry than conventional tobacco products, and this has led to the use of unknown chemicals in the manufacturing process.
Finally, using e-cigarettes does not help reduce nicotine addiction. In fact, nicotine consumption has increased since the introduction and popularity of electronic cigarettes among the young population. In an American survey, more than two million middle and high school students reported frequent use of e-cigarettes. Traditional quit methods such as nicotine replacement therapy and cognitive-behavioral therapy are much healthier options than e-cigarettes.
Final point
If you are involved in any of these habits, remember to be patient. Breaking habits takes time, but with enough consistency, you can break these bad habits and lead a healthier and more fulfilling lifestyle.
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