Top 5 Health Mistakes You’re Making Without Realizing It (and How to Fix Them)
We all strive for health, and even when we mean the best, we can make certain mistakes that may impede our progress. That goes for many aspects, including diet, hydration, sleep, and exercise. Below are five of the most common health mistakes we commit and ways to correct these behaviors for better results in the long run:
- Skipping breakfast or opting for sugary foods for breakfast
- Drinking too little water
- Wearing uncomfortable footwear
- Eating too little
1. Skipping breakfast or choosing sugary foods Mistake: According to Breakfast Research, around 10% of Americans skip breakfast, while more than 50% eat sugary breakfast foods. A sugary meal or a meal made of refined sugars will cause a blood sugar spike and the following drop, making you feel groggy and overeat throughout the day. How to fix it: start eating a substantial breakfast with protein and healthy fats. For instance, oatmeal with walnuts and blackberries, eggs with vegetables, or a smoothie with collagen and leafy greens.
Overeating Healthy Foods Nutrient-dense foods like nuts, avocados, and whole grains are key to a healthy diet. However, they contain beneficial vitamins, minerals, and additional calories. Even healthy foods are subject to the laws of calorie intake, and thus, you can gain unwanted weight even from them. How to fix it: Observe portion control even when dealing with healthy foods. If necessary, you should measure those portions out, especially regarding calory-dense items, such as nuts, seeds, and oils. The other technique that could be married to portion control is mindful eating, which teaches you to eat and enjoy food more mindfully if overeating. 4. Sacrificing Sleep for Extra Productivity Mistake: A fast-paced lifestyle makes us sacrifice sleep, thinking that it allows us to engage in everything we need to do. However, sleep covers more than we think because it directly influences immune, cognitive, and emotional health. Moreover, chronic sleep deprivation can also hurt one’s overall health and lead to obesity, heart disease, and even depression. The way to fix it: Regulate the sleep schedule by ensuring you aim to sleep for 7-9 hours a day. Establish a relaxing bedtime routine to signal your body that it is time to slow down and avoid screens at least 1 hour before bed since the blue light interferes with the natural sleep-wake cycle. 5. Ignoring Strength Training in Your Fitness Routine Mistake: Many believe cardio-focused exercises are better for weight loss and heart health. However, strength training provides other valuable benefits, such as muscle tone, acquisition, metabolism improvement, and bone health. How to fix it: Include strength training exercises 2 to 3 times per week in your fitness routine. Please start with the key exercises based on your body weight, such as squats, lunges, and pushups, as they do not require any equipment. It also promotes bone health, as well as Metabo.