It’s not just what you do to stay better health; it’s also what you don’t do. And yet consuming and engaging in certain substances and behaviors can hurt your health, so not doing them can help. Small adjustments whether cutting back on certain foods or avoiding toxic habits can make a big difference for how you think and feel.
seven things to avoid if you’d like to live a healthier, more well-rounded life. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
🥪Processed and Junk Foods
Processed foods have become a pervasive, yet costly, part of modern diet. Chips, prepackaged snacks, fast food and frozen meals tend to be high in preservatives, unhealthy fats, added sugars and sodium. While it may be convenient, such ingredients can cause weight gain, heart problems, digestive issues and even certain cancers as time wears on.
Instead devote your attention to eating more whole foods, fresh fruit, vegetables, lean meats, nuts, and whole grains. Or, if you require immediate choices, meal prep at the top of the week or have healthy snacks, such as nuts and yogurt, nearby.
🍬Excessive Sugar
Sugar is delicious, but if you eat too much of it, it can do terrible things to your body. It is connected to obesity and insulin resistance and tooth decay and an elevated risk for chronic diseases such as type 2 diabetes and heart disease. The tricky part is that sugar is often hidden in places where you wouldn’t expect it — sauces, salad dressings and “healthy” drinks.
To reduce: Eliminate sugary beverages such as sodas and energy drinks; read food labels to limit added sugars. Experiment with natural sweeteners, such as honey or maple syrup, in moderation and sugar-free recipes where you can.
🚬Smoking and Vaping
It is no secret that smoking is horribly bad for you. It harms almost every organ in the body and is a leading cause not just of cancer but also of heart disease and respiratory illnesses. Vaping, even when promoted as a “safer” alternative, still delivers nicotine and other chemicals that can have an effect on lung health, according to the report. If you smoke or vape, speak with a doctor about options for quitting, including cessation programs or aids. Hell, even weaning off is a step in the right direction.
🍷Heavy Alcohol Consumption
A glass or two a night may be good for some people, but alcohol in excess can make your liver sick, disrupt your sleep, increase your risk of anxiety and depression and raise your chances of developing many diseases. And judgment is impaired, potentially leading to accidents or risk-taking.
For good health, adhere to recommended limits usually no more than one drink a day for women, two a day for men. If you’re using alcohol to manage stress, look for other outlets like exercise, meditation or a conversation with a friend.
😰Chronic Stress
Stress is a part of life, but when it is chronic, it begins to hurt more than help. Chronic stress can suppress the immune system, upset digestion and sleep, increase the risk of anxiety, depression and heart disease, and foster the buildup of abdominal fat.
Healthy stress management tactics include mindfulness exercises, deep breathing, hobbies, exercise and having a good support system. And the amount you prioritize sleep and set boundaries in your personal and work life also has a lot to do with reducing stress.
🪑Sedentary Lifestyle
The list of sedentary activities is growing and so is the risk to our health. Extended periods of sedentariness can lower your metabolism and potentially make you obese, weak, suffer from poor circulation, and have stiff joints. You may exercise for an hour a day, but if you sit for most of the other 23 hours, the sitting is going to be very bad for you.
Try to take short standing or walking breaks at least once an hour. Wear a fitness tracker to motivate yourself, join a walking group or take stretch breaks throughout the day. Little movements add up.
💔Toxic Relationships and Negativity
I think that is the most common thing, when you’re with people who are toxic or always negative.”
Your mental wellbeing is as important as your physical wellbeing. Being around those who suck the life out of you or always make you feel bad about yourself can bring on additional stress, which in turn can decrease your self-esteem and even cause depression and anxiety.
Develop supportive and positive relationships as your focus. Do not hesitate to set limits or distance yourself from people who do not respect your mental and emotional well-being. So, investing in your peace of mind offers a powerful step toward better health.
Final Thoughts
You don’t even need a perfect diet, or killer workouts to feel better. you just need to start with small, intentional changes. By avoiding these seven common health traps you’ll set yourself on course for feeling stronger, more energetic, and more in control of your health.
