I’m a Health Expert – These Are the 10 Surprising Daily Habits That Are Seriously Ruining Your Health
Enjoying a cup of coffee in the morning. Forgetting to breathe through your nose instead of your mouth.
These may seem like two innocent and completely unrelated things, but they can have a huge impact on your health.
Chris Boettcher is a South Carolina physical therapist who has a large following on social media for his daily health tips and weight loss advice.
Based on recent research, he revealed ten surprising habits that lead to weight gain, poor sleep and less energy.
A doctor has revealed nine daily habits that he says are undermining your health (stock)
When he released his list online, which has already been viewed by 700,000 people, he said: ‘Health is simple.
‘[Junk food companies have] “Over the past few decades, we’ve simply simplified your lifestyle, your diet, and the information you consume as much as possible.”
You may want to avoid a morning cup of coffee, says Boettcher (stock)
Drink coffee first
The first is drinking coffee too early.
The reason you reach for a cup of joe early is for the buzz, right? But Boettcher warned that caffeine is a diuretic, which causes the body to lose water.
In the morning you are already dehydrated because you have not drunk water for eight hours. In addition, you lose fluids through sleeping and sweating.
He recommended drinking about four cups of water before starting your coffee.
According to the USDA, men should drink 13 cups of water per day and women should drink 11 cups.
Emails in bed
It might not be a good idea to reach for your phone first (stock)
It can be tempting to immediately pick up the phone to check emails and notifications.
But Boettcher warned against this, saying there was “no worse way” to start the day.
“Spend some time outside, preferably moving, before checking your devices,” he advised.
Experts say that early morning phone use can trigger a stress response, causing the release of cortisol in the body, which affects mood throughout the day.
Research has also shown that phones have a ‘brain drain’ effect, reducing people’s cognitive ability when they are around them.
Half of American adults breathe through their mouth, study finds (stock)
Mouth breathing
It is believed that more than half of Americans are mouth breathers, meaning they breathe primarily through the mouth rather than the nose.
Mouth breathing can cause dry mouth because the constant airflow causes water to evaporate, increasing the risk of bacterial growth and subsequent problems such as tooth decay or infection.
It can also disrupt sleep as the tongue rolls back in the mouth and blocks the airway, causing snoring and sleep apnea, which disrupts healthy sleep.
To combat this, Boettcher advised “consciously breathing through your nose and possibly using tape while you sleep.”
Texting in bed isn’t a good idea, experts say (stock)
Press send before going to bed
While lying in bed, many people play on their phones: scrolling through the latest news or sending the occasional text or email.
However, experts warn against this. According to them, the blue light from phones can disrupt sleep and keep the brain in an ‘active’ mode.
Boettcher recommends turning off all devices after 5 p.m., using Do Not Disturb mode, and setting it to turn off every night.
Using your phone before bed can lead to overstimulation, making it harder to fall asleep.
It can also cause stress, which triggers the production of hormones like adrenaline, which also makes it harder to turn off.
Grains are best avoided in the morning (stockpile)
Eating grains for breakfast
Cereal companies like to remind us that breakfast is the most important meal of the day.
But grains are often loaded with refined carbohydrates and sugars, which can cause a rapid sugar spike when consumed.
“That’s why you feel chronically tired and hungry later in the day,” Boettcher says.
Instead of grains, he recommended a protein- and fat-based breakfast, such as eggs, oatmeal, berries and nuts.
Eating too little protein
According to doctors, eating protein is a good way to feel fuller longer and lose weight.
A high protein diet is recommended (broth)
And Boettcher is no exception. He too advises people to focus on a high-protein diet.
According to the USDA, people should eat 50 to 175 grams of protein every day.
Boettcher urges everyone to aim for the higher end of this estimate — equal to nearly four steaks a day — to reap the health benefits.
“We want protein to be at the core of our diet for fullness, muscle growth and repair, and a healthy immune system,” he said.
Proteins are the most satiating of the three macronutrients: carbohydrates, fats and proteins.
Office jobs pose health risks, experts say (stock)
Sitting at a desk
It is estimated that more than eight in ten Americans work behind a desk.
This can lead to them sitting in the same place for more than eight hours a day, which can have negative effects on their health.
Boettcher says sitting at a desk for more than six hours increases the risk of several complications, including poor posture, weight gain and an increased risk of chronic disease.
His claim is supported by studies showing that office workers are 13 percent more likely to die from any cause than non-desk workers.
Boettcher said workers should try to move every hour by standing, stretching or walking to limit the negative health effects of the job.
Soft drinks are full of sugar (broth)
Drinking soft drinks and juices
High-calorie drinks are appealing, but it may be better to avoid them.
One can of Coca-Cola contains 39 grams of sugar, which is more than the recommended daily amount for both men and women. A glass of orange juice contains 25 grams.
Experts warn that because these sugars lack fiber, they are absorbed directly into the bloodstream, causing a sugar spike.
“Limiting liquid calories from juices, sodas and alcohol is an important lever for weight loss and better health,” Boettcher said.
Alcohol can disrupt sleep (storage)
Enjoy alcoholic drinks during dinner
After a long day at work, most of us enjoy the occasional glass of wine or beer with dinner.
Boettcher warns against this. According to him, it can lead to weight gain, anxiety and an increased risk of chronic diseases.
Drinking alcohol late in the day also increases the risk of sleep disruption, because it suppresses REM sleep, which is needed to process memories from the day.
A pint of beer or a glass of wine contains about 14 grams of pure alcohol.
The liver breaks down alcohol at a rate of about 10 grams per hour, so it can take up to two hours for one of these drinks to leave the bloodstream.
“A few drinks a week won’t kill you,” Boettcher said, “but if you do it every day, it might.”
Bright light just before bedtime disrupts sleep (supply)
Seeing bright light just before going to sleep
Another problem with looking at screens in bed is that they can disrupt sleep.
These use blue light, which can inhibit the release of melatonin in the brain. Melatonin signals that it is time to go to sleep.
Boettcher recommends using light blockers or turning off screens an hour before bed to prevent this.
“We want to avoid this at all costs,” he says.
