Break free from bad habits
WE HATE to admit it, but most of us have some bad habit; which might just look like an irksome mannerism. But at times, it is more than that; when it comes with a hidden health risk. So how do we break it? Habits die hard, time and again research has proven.
Way out is to first recognise, acknowledge and accept that our sleeping with lights on, for example isn't a great habit to begin with.
Get conscious about these small aspects and figure out what drives you to do it. Keep positive reminders to help you stay on track, and try to change them with tiny strategic tweaks, here and there. Just switch or replace with some positive habit, and if you make an effort wholeheartedly, it wouldn't be an herculean task to break up with those annoying bad habits.
EMOTIONAL EATING BREAK
Eating when you are not hungry but for comfort and stress relief isn't a great idea.
Feeding your feelings is about hogging junk and that can lead to obesity, heart disease, diabetes, among other conditions. You have to begin by distinguishing between actual physical hunger and the one triggered by emotions.
Opt for other constructive solutions like going for a walk, or doing yoga instead.
POPPING PILLS FREE
Instead of popping that calcium pill, go for a glass of milk. Supplements are a great idea to compensate for deficient diets, but overdoing it has its own side- effects. "For example, excess intake of vitamin C pills can result in kidney stones and other such conditions," says Dr Bharath Trivedi, New Delhi based internal medicine specialist.
NAIL BITING
Repeatedly biting nails is an indication of your stress levels and is perhaps one of the most common nervous reactions.
But it is not just a bad habit. " It can damage the outer layer of teeth and lead to nail deformities.
Nail biting can indicate deep anxiety in some people. Figure out why you are anxious and substitute it with a healthy behaviour," says Dr Mridul Arora, New Delhi based internal medicine specialist.
A study in the American journal General Dentistry says that nail biters may be at a higher risk of buxism clenching of jaws that can result in tooth sensitivity, tooth loss and facial pain.
HEELS ALL DAY
Those high heels are more killing than you think.
"Wearing them all day long can put undue stress on the hips, knees, and back. This habit can result in ingrown toe nails and irreversible damage to leg tendons," says Dr Trivedi. You don't need to throw them out instead wear sensible heels with insoles and reserve them for specific occasions.
SKIPPING BREAKFAST
Missing breakfasts will make you tired, wreck blood sugar levels and disrupt metabolism thereby resulting in weight gain. It can also cause acid reflux and bloating. A study published in the American Heart Association had shown that skipping breakfast puts you at a higher risk of heart attack. " Start your day on a healthy note with simple breakfast options like a bowl of oatmeal and a fruit," says Dr Sharma.
CRASHING ON THE COUCH
Dozing off on the couch while watching TV could be tempting, but the effects are not so welcoming in the long run. A study in the Journal of Clinical Endocrinology and Metabolism had found that sleeping with an artificial light suppressed melatonin levels, which affects the quality of sleep, regulation of body temperature and blood pressure levels.
"Sleep should be uninterrupted and in a quiet place. Inadequate sleep can result in lack of focus, lethargy for the rest of the day and cause related health problems," says Dr Paul.
PLUGGED ALWAYS
A lot of us don't really leave our homes without an iPod plugged into ears. Music is afterall better than those traffic sirens and random noise. It isn't a good idea to be plugged in at a stretch. Scientific studies suggest that long hours of exposure to earphones is linked to hearing loss. The risk of permanent hearing loss goes up with just five minutes of exposure a day to music at full volume, says latest research. Traffic noise is usually around 70 to 80 decibel. But most music players can have their pitch levels upto 120 decibel. " If you are trying to drown the traffic noise with your earphones, then you listen to music anywhere between 80 decibel and above, which hits dangerous decibel levels," says Dr Sharma.
You can utmost listen to music for 90 minutes a day at not more than 60 per cent of the volume. That is safe, advise health experts.
But you also need to take into consideration that different brands have different decibel levels. " The earphone is right inside your ear canal and that can directly affect the cells and damage them especially when you turn the pitch really high," adds Dr Sharma.
OVERDOING CAFFEINE
While there are many health benefits to drinking coffee moderately, going overboard can have detrimental effects. According to the National Institute of Health, overdoing it can have side- effects like increased heart rate, sleeplessness, anxiety issues and even depression. It can also affect calcium absorption, which in turn can lead to many other health conditions.
FINISHING YOUR KID'S LEFTOVERS
Moms always do it. After all wasting food isn't in.
Unfortunately, kid's leftovers tend to be all about bits of pasta, and foods alike." This is very common. When you keep doing it, you add extra calories to your daily intake and that results in undue weight gain," says Dr Trivedi.
TWIRLING YOUR HAIR
Twisting your hair around the finger can damage the root forever, resulting in hair loss and at certain times, it can even increase chances of infection.
Twirling the hair or brushing or twisting it constantly could be normal or compulsive.
When it is compulsive, it can be dangerous; termed as a condition called trichotillomania. It might start off naively as twirling of hair, but it can indicate deep psychological issues apart from the damage to tresses. For some people, it can be an indication of an obsessive condition called trichotillomania.
This condition is psychiatric and requires medication and other treatment modalities. "If it is a case trichotillomania, then it is better to seek medical help," points out Dr Arora.
SHUNNING ALL FATS
Don't just call for a complete ban on fats." Cut down on transfats and include good fats like those available in nuts like walnuts.
While you have to keep a count on the calories, make sure that you tweak in the good sources," says Dr Shikha Paul, New Delhi based internal medicine specialist.
SITTING AT A STRETCH
Scientists have found that spending long hours sitting can be linked to health issues, such as an increased risk of type 2 diabetes. A study by the British Medical Journal says that sitting less than three hours a day can increase life expectancy by two years. So just remind yourself to take that simple five minute walk often to stay off many health problems.
Reproduced From Mail Today more
Way out is to first recognise, acknowledge and accept that our sleeping with lights on, for example isn't a great habit to begin with.
Get conscious about these small aspects and figure out what drives you to do it. Keep positive reminders to help you stay on track, and try to change them with tiny strategic tweaks, here and there. Just switch or replace with some positive habit, and if you make an effort wholeheartedly, it wouldn't be an herculean task to break up with those annoying bad habits.
EMOTIONAL EATING BREAK
Eating when you are not hungry but for comfort and stress relief isn't a great idea.
Feeding your feelings is about hogging junk and that can lead to obesity, heart disease, diabetes, among other conditions. You have to begin by distinguishing between actual physical hunger and the one triggered by emotions.
Opt for other constructive solutions like going for a walk, or doing yoga instead.
POPPING PILLS FREE
Instead of popping that calcium pill, go for a glass of milk. Supplements are a great idea to compensate for deficient diets, but overdoing it has its own side- effects. "For example, excess intake of vitamin C pills can result in kidney stones and other such conditions," says Dr Bharath Trivedi, New Delhi based internal medicine specialist.
NAIL BITING
Repeatedly biting nails is an indication of your stress levels and is perhaps one of the most common nervous reactions.
But it is not just a bad habit. " It can damage the outer layer of teeth and lead to nail deformities.
Nail biting can indicate deep anxiety in some people. Figure out why you are anxious and substitute it with a healthy behaviour," says Dr Mridul Arora, New Delhi based internal medicine specialist.
A study in the American journal General Dentistry says that nail biters may be at a higher risk of buxism clenching of jaws that can result in tooth sensitivity, tooth loss and facial pain.
HEELS ALL DAY
Those high heels are more killing than you think.
"Wearing them all day long can put undue stress on the hips, knees, and back. This habit can result in ingrown toe nails and irreversible damage to leg tendons," says Dr Trivedi. You don't need to throw them out instead wear sensible heels with insoles and reserve them for specific occasions.
SKIPPING BREAKFAST
Missing breakfasts will make you tired, wreck blood sugar levels and disrupt metabolism thereby resulting in weight gain. It can also cause acid reflux and bloating. A study published in the American Heart Association had shown that skipping breakfast puts you at a higher risk of heart attack. " Start your day on a healthy note with simple breakfast options like a bowl of oatmeal and a fruit," says Dr Sharma.
CRASHING ON THE COUCH
Dozing off on the couch while watching TV could be tempting, but the effects are not so welcoming in the long run. A study in the Journal of Clinical Endocrinology and Metabolism had found that sleeping with an artificial light suppressed melatonin levels, which affects the quality of sleep, regulation of body temperature and blood pressure levels.
"Sleep should be uninterrupted and in a quiet place. Inadequate sleep can result in lack of focus, lethargy for the rest of the day and cause related health problems," says Dr Paul.
PLUGGED ALWAYS
A lot of us don't really leave our homes without an iPod plugged into ears. Music is afterall better than those traffic sirens and random noise. It isn't a good idea to be plugged in at a stretch. Scientific studies suggest that long hours of exposure to earphones is linked to hearing loss. The risk of permanent hearing loss goes up with just five minutes of exposure a day to music at full volume, says latest research. Traffic noise is usually around 70 to 80 decibel. But most music players can have their pitch levels upto 120 decibel. " If you are trying to drown the traffic noise with your earphones, then you listen to music anywhere between 80 decibel and above, which hits dangerous decibel levels," says Dr Sharma.
You can utmost listen to music for 90 minutes a day at not more than 60 per cent of the volume. That is safe, advise health experts.
But you also need to take into consideration that different brands have different decibel levels. " The earphone is right inside your ear canal and that can directly affect the cells and damage them especially when you turn the pitch really high," adds Dr Sharma.
OVERDOING CAFFEINE
While there are many health benefits to drinking coffee moderately, going overboard can have detrimental effects. According to the National Institute of Health, overdoing it can have side- effects like increased heart rate, sleeplessness, anxiety issues and even depression. It can also affect calcium absorption, which in turn can lead to many other health conditions.
FINISHING YOUR KID'S LEFTOVERS
Moms always do it. After all wasting food isn't in.
Unfortunately, kid's leftovers tend to be all about bits of pasta, and foods alike." This is very common. When you keep doing it, you add extra calories to your daily intake and that results in undue weight gain," says Dr Trivedi.
TWIRLING YOUR HAIR
Twisting your hair around the finger can damage the root forever, resulting in hair loss and at certain times, it can even increase chances of infection.
Twirling the hair or brushing or twisting it constantly could be normal or compulsive.
When it is compulsive, it can be dangerous; termed as a condition called trichotillomania. It might start off naively as twirling of hair, but it can indicate deep psychological issues apart from the damage to tresses. For some people, it can be an indication of an obsessive condition called trichotillomania.
This condition is psychiatric and requires medication and other treatment modalities. "If it is a case trichotillomania, then it is better to seek medical help," points out Dr Arora.
SHUNNING ALL FATS
Don't just call for a complete ban on fats." Cut down on transfats and include good fats like those available in nuts like walnuts.
While you have to keep a count on the calories, make sure that you tweak in the good sources," says Dr Shikha Paul, New Delhi based internal medicine specialist.
SITTING AT A STRETCH
Scientists have found that spending long hours sitting can be linked to health issues, such as an increased risk of type 2 diabetes. A study by the British Medical Journal says that sitting less than three hours a day can increase life expectancy by two years. So just remind yourself to take that simple five minute walk often to stay off many health problems.
Reproduced From Mail Today more
Viewed by 156
View all 9 comments Below 9 comments
