Reviewed by Jason DelCollo, DO
It’s crazy to think how certain daily choices can really mess with your health, right? Some habits can shorten your life and make you feel worse both physically and mentally.
Check out the main points below.
1. Eating Too Much Processed Food
Over the last three decades, tons of folks have shifted toward eating processed foods more than ever. This usually means more sodium, saturated fats, and sugars, along with less fiber in the mix. The outcome? An uptick in health issues like heart disease, high blood pressure, cancer, and diabetes.
What to do instead: Aim for whole foods. Fill your plate with fiber-rich options linked to longer life. Get into the habit of cooking your own meals or preparing easy, healthy snacks. And if you’re in a rush, go for pre-made salads or frozen veggies while keeping an eye on sugar and sodium levels on labels.
2. Smoking
It’s no secret quitting smoking is a tough nut to crack. The NIH points out that using tobacco is a major killer—something you can totally avoid. Believe it or not, smoking could take ten years off your life!
What to do instead:Stop smoking. Kicking the habit boosts your circulation and lowers your cancer risk every year. Plus, you’ll look younger—a win-win!
3. Being Couch Bound
A sedentary lifestyle can bring on a whole range of chronic illnesses. Think you don’t have the time to exercise? Here’s a fun fact: you don’t have to sweat it out for 30 minutes on the daily to enhance your lifespan.
What to do instead: Commit to 15-20 minutes of high-energy activity. A study from 2022 found that short bursts of vigorous activity during the week are linked to a much lower risk of early death. Even small doses of exercise that raise your heart rate can help significantly.
4. Holding Onto Anger
It’s super hard to let go of anger, especially when you feel justified about it. Here’s a thought: is that grudge worth putting your health at risk?
What to do instead: Learn to forgive. Keeping all that stress in heightens cortisol levels, which can take a toll on your heart, metabolism, and immune response. Studies show high cortisol levels are associated with an increased risk of death.
5. Isolating
Spending too much time alone can have serious negative effects on your mental and physical health, and it can even lead to an earlier death.
What to do instead: Get out there and socialize! Keeping in touch with friends and family can improve your longevity, help relieve stress, and bolster your immune system. Positive relationships keep you strong, while toxic ones can lead to depression and heart issues.
6. Thinking Only Major Changes Matter
Making huge lifestyle shifts might sound motivating, but they can also be way overwhelming and hard to stick to for everyday people. Next time you decide to eat healthier or work out more, why not keep it simple?
What to do instead: Start small! Instead of transforming your entire routine overnight, why not wake up just 10 minutes earlier to prepare a healthy lunch for work?
7. Avoiding Health Check-ups
Not dealing with your health issues won’t make them disappear.
What to do instead: Make it a point to see your healthcare provider regularly. People who stay aware of their health generally pursue wellness habits like good eating, regular exercise, and following up on medical advice while steering clear of risky behaviors.
8. Skipping Quality Sleep
Sleep is crucial when it comes to how long you could live. A study from 2017 found that insufficient or excessive sleep significantly raises mortality risks. Rest is key in preventing stress, depression, and heart disease.
What to do instead: Focus on healthy sleep patterns. Adopt habits that help you wind down like keeping your bedroom dark and distraction-free or using relaxation techniques. If you struggle with getting enough sleep, don’t hesitate to reach out to a healthcare provider for help.
9. Being Under Stress
Let’s face it, stress can age you faster than anything else.
What to do instead: Learn to manage it. Stress reduction techniques, journaling, or meditating can significantly boost your quality of life and overall long-term health.
10. Relying Only on Genetics
Just because your family members lived into their nineties, doesn’t mean you don’t have to pull your weight. Studies show that only 25% of lifespan variations are due to genetics.
What to do instead: Focus on what you can control! The way you live—your diet, exercise regime, exposure to toones, stress levels, regular check-ups, and even your relationships—are crucial in determining your lifespan. Why let your genes shoulder the burden when you have so much power over your own health?
Main Takeaways
- Eating better, quitting smoking, staying on top of your health, and improving your sleep habits are vital for a longer life.
- Don’t forget about emotional and social well-being. Stay connected and work on releasing stress and anger.
- Be proactive with your health now rather than leaning back on your genetics, and most importantly, remember even small changes can lead to big benefits!
Check out the original article on Verywell Health
