Alcohol consumption:While a glass/pint or two once in a while, won’t kill you, regular consumption of alcohol – two or more drinks daily for women, and three or more for men - has been linked to causing various cancers, liver damage, blood pressure, reduced bone density, and mental illnesses. Avoid binge drinking, and drinking for the sake of getting drunk. Stick to the average limit and in case you are unable to stop, get professional help.
Too much TV/ screen time: Not only is constant screen exposure bad for your eyes, but studies have also shown that sitting for eight to 12 hours or more a day, can increase your risk of developing type 2 diabetes by 90 percent. Though, you may not sit for so long at a stretch, the time spent sitting in front of the TV, the computer, driving to and back from work all add up, and negate the benefits of any exercise that you may have done. Instead, if you have free time, find a hobby, or take up a sport – these will not only keep you fit but are good for your brain as well, in the long run.
Smoking: Smoking kills, and there are no two ways about it. The life expectancy of smokers is known to be at least ten years shorter than that of non-smokers. Smoking is one of the main causes of various types of cancers and heart diseases. By quitting smoking before the age of 40, you can reduce your risk of smoke related diseases by 90 percent.
Bingeing on junk food: While you may think that an occasional burger here or there may not harm, junk food is high on sodium, which increases blood pressure and can cause heart diseases. It is also full of bad fats, refined carbohydrates and sugar, which can lead to obesity, cancer and heart diseases. Avoid snacking if you are not hungry, and if you are - fill up on healthier option such as nuts, fruits and whole grain products, instead.
Poor dietary habits: A poor diet – one that’s low in fruits, vegetables, essential vitamins, minerals and fibre and high on sodium, processed meat, fatty fried food and sugar sweetened beverages, increases the risk of premature death – and, according to a study by the Institute of Health Metrics and Evaluation (IHME), University of Washington, is known to be a bigger killer than tobacco and alcohol.
Stress: While stress hormones such as adrenaline and cortisol are useful in situations where a fight or flight response is needed, such as when you encounter something dangerous, or you need to save someone, in other scenarios – such as work pressure, family related stress, etc, stress tends to build up, and, in the long run, causes oxidative damage to the tissues, leading to inflammation. Studies have found that stress causes a deterioration of every part of your body, and is one of the biggest causes of stroke, insomnia, cancer, blood pressure and cardiac diseases. Yoga and meditation can help overcome stress, and, if the stress is getting too much to handle, it would be better to get professional help.
Skipping on sleep: Your body needs 6-8 hours of sleep at night, so if you are someone who likes to burn the midnight oil often, it’s better to quit before it is too late. You need to sleep in order to rejuvenate and strengthen the body’s immune system – skipping sleep also impairs the functioning of your brain.