There are not few habits that wear down one’s health , only physically, as well as psychologically and emotionally.

Although the media bombard us with a lot of healthy habits that we should incorporate into our daily lives, the truth is that you can also be healthy by avoiding doing what you don’t have to do.

In this article we will see up to 40 habits that it is advisable not to carry out if you want to enjoy a full life.

Bad health habits

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

1. No breakfast

To start the day off well it is necessary to take in enough nutrients and calories to maintain bodily functions .

Not eating breakfast can lead to exhaustion, loss of concentration and increased risk of binge eating after a few hours.

2. Smoking

Smoking kills the cells of the respiratory system and makes it weak against environmental pathogens . In addition, smoking increases the risk of suffering from respiratory diseases such as lung cancer, chronic cough and difficulty in breathing.

3. Sleeping poorly

The recommended is to sleep between 6 and 8 hours a day. If you sleep less than those hours, not only will you perform worse the next day, in addition to being in a bad mood, but there is also more risk of trying to cope with fatigue by binge eating.

4. Alcohol abuse

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 suffering from oncological diseases.

5. No physical activity

Sitting all day without doing any kind of physical activity is very harmful to your health . It increases the risk of suffering from cardiopoathies, as well as increasing the possibility of suffering from diabetes and hinders the correct functioning of the brain.

6. Eating out

Whether out of boredom, stress or simply because temptation is close at hand, it is not uncommon to eat after hours. Snacking on chips, candy or chocolate when it’s not touching has been associated with an increased risk of long-term diabetes and obesity.

7. Being stressed

Being constantly stressed can affect both physical and mental health. You can suffer from contractures, hair loss, a poorer ability to concentrate , as well as emotional problems, such as depression and anxiety.

8. No protection from the sun

The danger of the sun is often underestimated. Failure to protect yourself properly from the sun, even in winter, can lead to problems such as melanoma, heat stroke, headaches, vision problems and burns.

9. Watching too much television

Lying on the couch for many hours watching too much television is very damaging to your eyesight, as well as contributing to the development 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 a lot of weight loss, but as they are usually very unsustainable, you end up abandoning them and regaining the lost kilos. These sudden changes in weight can affect cardiovascular health.

11. Drinking sugary drinks

Although refreshing, sweetened beverages such as cola have been associated with an increased risk of kidney disease. Typically, one 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 may mean that a large amount of nutrients are no longer consumed. In addition, many of these products replace fat with sweeteners, which are still sugars 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 eat fewer meals a day they will manage to lose weight. Wrong. All they do is increase the risk of, at the end of the day, binge eating , by consuming more than the recommended calories per day.

14. Restricting Carbohydrate Consumption

Carbohydrates are the body’s fuel, and in order for it to function properly it needs a healthy amount of them. Eliminating them from the diet can lead to chronic exhaustion. It has also been associated with heart rate disorders (atrial fibrillation)

15. Remove any fat from the diet

Not all fat is bad. In fact, they are a fundamental nutrient for the correct functioning of the organism, and they are transformed into the protection of certain organs, such as the kidneys. Stopping taking them can lead to the loss of volume of tissues , including muscles.

16. Buying prepared food

Many people look for excuses to say that they don’t have time to cook and order ready-made food for themselves. This one 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, 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 increasing the risk of premature death .

18. Eating fast

Eating fast, barely chewing food and swallowing it almost whole is a health risk. Besides being able to choke, the digestion becomes heavy, causing gastric problems to develop such as stomach pains, flatulence, swelling in the belly and heartburn.

19. Not drinking enough water

Not drinking enough water leads to dehydration. The body needs this fluid to carry out its functions. If you do not drink enough water, it is possible to develop kidney problems , as well as dizziness, headaches and dry mouth.

20. Not taking care of dental health

Dental hygiene is a serious matter. Not brushing or flossing can lead to swollen gums, tooth decay and tooth loss. It has also been shown that poor oral health can affect the lungs and stomach.

21. Abusing the headset volume

Listening to music is something that everyone likes, although some people go overboard with the volume of their headphones. This can cause hearing 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 that you eat more than 50 grams of sausages per day or, if possible, substitute fish or vegetable protein.

24. Do not eat yogurt

Many people see yoghurt as just another fatty food to be avoided. That’s a big mistake. Natural yoghurt, without added sugar, involves a high intake of healthy fats, calcium and bacterial flora that contributes to good intestinal health.

25. Wearing high heels

Wearing high heels has been associated with degeneration of the joints and osteoarthritis in the knee . Although wearing a few extra centimetres is a widespread trend, it is much healthier to opt for more comfortable shoes such as ballerinas or sports shoes.

26. Dyeing

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

27. Overdoing it with the portions

Eating very large portions of food has been associated with an increased risk of obesity, diabetes, and various gastrointestinal problems. That is why all doctors recommend carefully measuring the amount of food you eat , knowing how many calories you take in.

28. Juice abuse

Despite what many believe, juices, even if they do not contain sugar, are not a good substitute for a piece of fruit. They’re basically water with a lot of free sugar, no associated fiber. They increase the risk of diabetes, cavities and their over-ingestion leads to obesity.

29. Do not leave the house

Everyone needs to get oxygenated from time to time, go for a walk alone or in company and enjoy the outdoors. Spending time in green spaces has been associated with a lower risk of suffering from mood problems.

30. Drinking energy drinks

Normally, energy drinks, besides having a very high amount of sugar, have stimulators 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 harmful to health when it takes up most of our time. It can affect our physical and emotional health, spoiling relationships with those we love most.

In addition, it involves a physical, mental and emotional wear and tear that is caused by various psychopathologies, 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 talking face-to-face, you are facing a problem. In addition, social networks promote beauty standards that are unattainable, contributing to body dissatisfaction, which evolves into eating disorders such as anorexia and body dysmorphia.

33. Abuse of painkillers

Analgesics and other drugs help to relieve pain , however, they are also addictive. In addition, their overdose increases the risk of side effects, and in the most extreme cases death may occur.

34. Eating too much bad fat

It is widely known the relationship between heart problems and obesity with the excessive consumption of unhealthy fats , present in sweets and sausages.

35. Don’t let yourself go

Not being able to let go of problems, worrying about the past or the future or being unable to let go of the mind implies a constant emotional drain. It can cause one to become paralysed, preventing one from carrying out pleasant activities

It’s mood-altering and has been linked to increased cardiovascular risk.

36. Getting up late

It has been found that early risers are less likely to suffer from mood problems. If getting up late is due to going to bed late, it is best to try to go to bed earlier.

37. Skipping naps when needed

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

38. Do not keep a food record

Being aware of which nutrients are consumed and how many calories are eaten and burned can help ensure that you are eating a proper diet.

39. Not having intellectual stimuli

Failure to stimulate the brain to be fit can eventually contribute to the learning of cognitive problems and, in the worst case, dementia. Good ways to avoid this are reading books, doing crosswords, studying , learning a language…

40. Do not go to a professional

Although you may think you are healthy, it never hurts to visit a health professional to make sure you are indeed well. Visiting the doctor, dentist or psychologist from time to time is a healthy habit, which allows you to know if some type of intervention is required, which, if started 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 Psychology: 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