Dramatic improvements in public health and medicine have propelled global life expectancy to unprecedented heights. The World Health Organization confirms that the average person is now likely to reach the age of 73, a staggering increase from only a few decades ago.
This extended life, however, doesn’t automatically equate to an enhanced one. Chronic diseases such as heart disease, diabetes, and cancer are becoming more prevalent, and oftentimes these are a direct result of our day-to-day habits.
The best news is, you have a great deal of control over your own quality of life and length of life. Getting rid of a few bad habits can not only put more years on your life, but more life on your years.
Being Sedentary
Your favorite snuggling spot on the couch is probably cozy, but too much sitting can shave years off your life. Sedentary behavior is a major cause of obesity, type 2 diabetes, and heart disease.
Even incorporating short doses of activity, like a spontaneous walk, can be transformative. Regular physical activity strengthens your heart, tones your muscles, and sharpens your mind.
Cutting Corners on Sleep
Sleep deprivation is often regarded as a badge of honor in our hustle culture, but this habit takes a serious hit on your health. Adults require 7-9 hours of quality sleep per night, according to the National Sleep Foundation.
A persistent lack of sleep weakens your immune system, your mental faculties, and increases your risk level for high blood pressure and heart attack. Your body performs vital repair work on the cellular level while you sleep soundly, something you can’t afford to miss.
Excessive consumption of Processed Foods
Ultra-processed foods, laden with sugar, sodium, and unhealthy fats, form the foundation of most diets, but at a prohibitively high cost. Research in The BMJ demonstrated that a 10% rise in ultra-processed food consumption was linked with a 14% higher risk of death from all causes.
These foods provide little to no nutritional value, instead driving inflammation and weight gain, which are the major predictors of chronic disease.
Tobacco Product Use
The enormous dangers of smoking are well known, and it is the number one cause of preventable death in the United States. According to the CDC, smoking will reduce a person’s lifespan by a whole decade.
Moreover, the trendy new cause of vaping brings new threats to health, with studies pointing it out as linked to lung injury and cardiovascular strain.
Dr. Albert Rizzo, American Lung Association Chief Medical Officer, cautions, “Breathing in any foreign substance into your lungs can cause inflammation and injury, regardless of where it comes from. Your lungs are designed for clean air.”
Forgetting Chronic Stress
Uncontrolled stress overloads your system with the cortisol hormone, which can be destructive in constant, large quantities.
The American Psychological Association states that chronic stress is associated with the six leading causes of death: heart disease, cancer, lung disease, accidents, cirrhosis of the liver, and suicide.
Acquiring healthy coping strategies, such as exercise, mindfulness, or hobbies, isn’t a luxury; it’s vital to your overall well-being.
Socially Isolating Yourself
Close relationships are just as beneficial for your health as regular exercise and a healthy diet. Loneliness and isolation have been discovered to be as dangerous to your health as the effects of smoking 15 cigarettes a day.
The research in Perspectives on Psychological Science found that a poor quality social relationship doubles the risk to health, and it multiplies the likelihood of an early death by 50%.
Building friendships, family, and social relationships provides significant emotional support, which in turn generates resilience.
Excessive consumption of Alcohol
A glass of red wine is sometimes toasted for its health benefits, but excessive alcohol produces a lot more damage. The National Institute on Alcohol Abuse and Alcoholism blames heavy drinking for liver disease, pancreatitis, cancer, and injury to the brain.
Alcohol also disrupts sleep, causes weight gain, and compromises the immune system. For many, moderation is the way to go, and for some, avoiding alcohol altogether is best.
Neglecting Your Oral Health
Your mouth is a gateway to overall health. Neglect of the teeth can lead to gum disease, an inflammatory condition associated with severe health issues such as heart disease, stroke, and diabetes.
Bacteria from infected gums can travel through the bloodstream and spread throughout the body, triggering inflammation and damaging tissue elsewhere. Simple daily acts, such as brushing and flossing, have a substantial impact on your overall health.
Forgetting to Put on Sunscreen
Sun exposure is the number one cause of skin cancer, the most prevalent cancer in the United States. Many people only reach for sunscreen on beach days, but damaging UV rays impact your skin during everyday activities like driving or walking outside.
The Skin Cancer Foundation states that the daily use of an SPF 15 or higher sunscreen cuts the risk of developing melanoma by 50%. Grooming your skin is an essential habit for preventing premature aging and certain types of cancer.
Holding Grudges
The mind-body link is irrefutable, and bad feelings can exact a physical toll. Clinging to anger and resentment raises stress levels, blood pressure, and places a huge burden on your heart and circulatory system.
Forgiveness, on the other hand, is linked to reduced anxiety, improved moods, and a healthier heart. Cutting loose from old grievances frees up mental energy, enabling you to concentrate on positive, life-rewarding experiences.
Ignoring Preventive Care
Routine check-ups are the best defense against a long and healthy life. Regular screenings can detect illnesses like cancer, diabetes, and heart disease at the earliest and most treatable stage.
Despite this, many adults shun these visits. Routine appointments with your doctor allow you to track key health indicators, prevent problems, and address issues before they escalate into serious concerns.
Leaving Out Your Fruits and Vegetables
Your body depends on the vitamins and minerals that come from fruits and vegetables, but the CDC estimates that only one in ten adults achieves this goal. They are antioxidant heroes that combat cellular damage and inflammation, two of the primary drivers of aging and disease.
A diet rich in plant foods is consistently linked with lower rates of almost all major chronic diseases.
Key Takeaways
To increase your odds of living a long, active life, focus on losing these unhealthy habits:
Eat a healthy diet rich in fruits and vegetables, and limit processed foods.
Stay physically active and never sit idle for extended periods.
Sleep 7-9 hours nightly.
Quit smoking and don’t drink too much booze.
Manage stress in a healthy way and establish strong social bonds.
Practice good hygiene, guard your skin, and make periodic health check-ups a priority.
Read more: Coffee and Kidney Health: Risks, Benefits, and What Studies Say
Disclaimer – This list is solely the author’s opinion based on research and publicly available information. It is not intended to be professional advice.
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