10 Unhealthy habits that you’re STILL doing. 

These days, there’s more science, information, and advice about health than any other time in history. However, we’re still getting a lot of these things wrong, engaging in daily habits that are negatively affecting our health.

In this ongoing series, I’ll summarize the top unhealthy habits that are still prevalent among the general public. Of course, contact me or an MD if you have a more serious health problem or medical condition.

Not all sleep is good sleep, as there are some positions that may be detrimental to your health. In fact, sleeping on your stomach puts pressure on your organs, which can cause nerve damage or even cardiac problems over time. Many people like sleeping in the fetal position, but even this can restrict your diaphragm and cause breathing issues or back pain.

Therefore, try sleeping on your back (unless you have sleep apnea!), which is the safest and most natural position to catch some ZZZs.

Do you really need to urinate, but try to make it until you reach the next rest stop or get through to the end of the movie? Bad move, as holding it can actually build up bacteria in your bladder and harm your kidneys. Instead, you should be relieving yourself a minimum of four to seven times a day – and definitely not hold it too long when you gotta’ go!

These days, far too many people spend significant time checking their smartphones, devices, or slouching into their computer screens at work. This practice is so prevalent that it’s led to a malady called “Text Neck” with strain and pressure on the neck, shoulders, and back, as well as significant spinal degeneration. In fact, every inch your head leans forward/down from a natural position to read your phone, an additional 10 pounds of force is exerted!

We’re all guilty of purchasing some cheap sunglasses at a gas station or pharmacy just because they look decent or to save a buck. But those poor quality glasses can actually cause harm. Cheap lenses don’t protect our eyes from UV rays, and, with enough bright sunlight like at the beach, boating, or even the slopes on a sunny day, can cause retinal burn and other damage, including cataracts or cancer. In fact, it would be better not to wear any sunglasses than the false sense of protection with cheap models!

We all want to be in great shape, but instead of consistently exercising and eating right every day, we get out there and try to work out with super intensity only once or twice a week. Called “The Weekend Warrior Syndrome,” this can actually set you back in the fitness department, causing injuries, little or now weightloss progress, or just plain burn-out.

High fashion can cost a lot of money, but it also could be hurting your body. In fact, heavy purses and bags that are slung over one shoulder, in particular, can cause some severe health problems over time. When the weight and pressure are distributed unevenly, it causes asymmetry and imbalance in posture, walking gait, and musculature, which results in head, shoulder, and neck pain, as well as arthritis in the neck, tension headaches, Scoliosis (curvature of the spine), and even joint disease and degeneration.

Working on a sexy six-pack? Stop doing sit-ups and other stomach or core exercises, as “Spot Reduction” to lean up belly fat doesn’t work. Of course, exercise is incredibly important, but fat loss is about burning more calories than you take in – not working on the body parts where you want to see. Therefore, excess fat around the midsection also comes from factors such as genetics, diet (abs are made in the kitchen, not the gym!), and lifestyle habits like sleep, stress, etc.

Hit the treadmill – not just the situp machine!

The average American takes in about 150-170 pounds of refined sugar every single year, which comes out to a full teaspoon of sugar every 24 minutes of your life! All of that white poison is ruining our health and causing disastrous medical issues for our society. Two out of three American adults and one out of three children are now obese or overweight. Not only is sugar making us fat, but research shows that it contributes to allergies, cancer, depression, diabetes, heart disease, liver and organ problems, migraines, and many many more health problems.

Sure, using a computer is a necessity for most of us at work. But we also spend an inordinate amount of time looking unblinkingly at our smartphones, TV screens, social media, Netflix and YouTube videos, and even digital media messages. All of that screen staring is also hurting our eyes, causing strain or even retinal damage, and nearsightedness has increased 66% over the past three decades. All of these electronic screens also decrease our quality of sleep and may even impact heart health.

Let’s say you turn your ankle while running or you feel a pinch in your shoulder as you lift weights. Should you put ice or heat on it? There’s still so much public confusion about when to utilize cryotherapy (cold) or thermotherapy (heat) for an injury or ailment. Of course, there are plenty of factors and circumstances that may differ, but, as a general rule, apply ice to superficial, new injuries that are red, swollen, inflamed, and painful. Heat, however, is for injuries that are chronic, like aching or stiffness. There’s a time and place for ice, for heat, and for both – called Contrasting Therapy.

Contact me if you have questions or need guidance which is best for you!