The New Year has come and gone and we are already midway through Jan! I am sure many of us made goals or New Year’s resolutions such as weight loss goals, exercise goals, or perhaps financial goals. Whatever your goals for 2018 may be, if you are already NOT sticking to them, you may want to focus on breaking some bad habits that may be sabotaging those goals. Here are 10 bad habits you should try and break to get to a better you!
1. Snacking Non-stop Even When You’re Not Hungry
Excess weight can lead to a host of complications, including high blood pressure, heart disease, and diabetes. If you’re snacking non-stop between meals, you’re doing yourself a disservice greater than just eating unhealthily. You’re also losing touch with your body’s natural hunger triggers. By paying attention to your natural cues and switching to healthy snacks, you can lose weight, avoid energy drain, and control cravings. Wait until you actually crave food before eating. Try to avoid eating out of boredom or because you are stressed, angry, or sad. Another tactic to try is to stop eating before you are completely full.
2. Eating Too Much Junk Food
The occasional hamburger from that fast food joint shouldn’t tank your diet. However, a steady diet of cheeseburgers, tacos, and milkshakes can sabotage your waistline. Fast food tends to be high in saturated (the bad kind) of fat, sodium, and trans fats. In fact, a 2008 Harvard review of studies published by PubMed links fast food to America’s obesity epidemic. Sodas and sweets can also pack on pounds. 30 separate studies published in the American Journal of Clinical Nutrition agreed that high consumption of sugary drinks and sweets can lead to obesity.
3. Skipping Breakfast
Turns out that saying about breakfast being the most important meal of the day is not just your mom being, well, mom. Sleeping kicks your metabolism in low gear and waking up to eat signals to your body that it’s time to get that metabolism cranking again. The American Heart Association reported that breakfast eaters have lower instances of heart disease, high cholesterol, and high blood pressure. If you’re not hungry immediately after getting up, wait an hour or two. You can always also try eating foods you actually like. Not into cereal? Have a sandwich. (Unless you are doing intermittent fasting, then this is permissible!)
4. Watching Too Much Television
Whether it’s HBO’s Game of Thrones or A&E’s The Walking Dead, millions of people watch too much television. The problem is that the more television you’re watching, the less physical activity you’re getting. In fact, a large study showed that people who watched two or more hours of television a day ate more, including more junk food, than those who didn’t. Watching too much television has also led to decreased cognitive performance according to a study performed by the Northern California Institute for Research and Education at the Veterans Affairs Medical Center in San Francisco.
5. Smoking Cigarettes
If one of these habits could be called the worst bad habit to have, smoking is it. It is linked to 30% of death by heart disease, 30% of cancer death, and is responsible for 80-90% of all lung cancer. People who smoke are also at increased risk of heart disease, stroke, and high blood pressure. Quitting can be difficult. One way to try and quit is to switch to vaping. Vaping takes out the cancer-causing carcinogens and studies indicate that vaping can help people quit smoking. That’s the good news for those who use dry herb vaporizers. As an added bonus, vaping smells better to transit to non-smoking!
6. Abusing or Overusing Pain Killers
While abusing over-the-counter pain relievers like aspirin and ibuprofen are certainly bad for you, America is currently amid an opioid epidemic. In fact, you shouldn’t take habit-forming painkillers for more than four months to lessen the chances of addiction. Because every drug is broken down and processed by the liver, prescription painkiller abuse stresses the liver out and painkillers that contain acetaminophen can result in significant liver damage. Seek alternative forms of pain relief, such as cannabidiol (CBD) in the form of a vaporizer oil. CBD has shown to be an effective natural pain reliever and anti-inflammatory that can relieve all sorts of chronic pain.
7. Too Much Alcohol
The occasional drink among friends or to destress is fine, but too much alcohol can be a huge problem. People who drink chronically have higher instances of heart-related issues than those who do not drink. In men, alcoholism can lead to erectile dysfunction and women can stop menstruating. Like pain relievers, alcohol is also processed by the liver and too much can cause a condition known as cirrhosis.
8. Getting Sunburned Too Many Times
While that tan may look good, you could be sacrificing your skin’s natural elasticity, which is key to keeping your skin firm and smooth. This can lead to premature wrinkles. In fact, getting sun burned just once every two years can triple your risk of getting melanoma skin cancer. Make sure you wear a high SPF sunscreen every time you plan on spending time outside.
9. Skimping on Sleep
Not getting enough sleep can mean more than just needing more coffee the next morning. It can seriously affect your health. One study indicated that just one week of sleeping less than six hours each day resulted in actually changing your genes. Another Swedish study showed that skipping sleep for just one night resulted in brain shrinkage similar to a brain injury. Several other studies have linked not getting enough sleep with high blood pressure, diabetes, depression, and higher risk for Alzheimer’s and Parkinson’s diseases. To get enough, find your sweet spot and stick to it. Some require as little as 6 hours, some require up to 8.
You can also consider investing in negative ion bedding series, as a high density of negative ions have been researched to help us hit deep sleep longer and faster, resulting in better rest!
10. Not Exercising
Research has shown that not exercising can be as deadly as smoking, according to a WebMD article. The study, published in the Lancet in 2008, said as many as 5.3 million deaths could be attributable to inactivity. Nearly 80% of Americans do not get the recommended amount of exercise. Even just taking the time to go on a 5-minute walk can improve your health, especially if you’ve been inactive. Ultimately, the recommended amount is at least 30 minutes a day for five days over the week.
Let’s all get healthier by end 2018!
Michael is a marketing and creative content specialist at GotVape.com with a primary focus on customer satisfaction. Technology and fitness combined with healthy lifestyle
obsession are his main talking points.
Feature image: M2Social