Four Destructive Habits That Are Slowly Killing You

Habits are a double-edged sword. Healthy habits can improve your body, your mind, and your overall life trajectory. They are profoundly beneficial and transformative. Unfortunately, unhealthy habits can ruin your overall health and longevity. Worse yet, you may have these habits every day without realizing how dangerous they are. Here is a list of four everyday habits that can turn deadly if left unchecked.

Sleep bad

Poor sleep quality and chronic sleep deprivation can disastrously affect your physical and neurological well-being. Several studies have shown that middle-aged people who sleep six hours or less per night are 30% more likely to have dementia (Bryant, 2021). Similarly, scientists have linked inadequate sleep to a long list of health problems, including high blood pressure, heart disease, depression, and anxiety. If living a long and healthy life is your priority, don’t skip a good night’s rest.

not exercise

The benefits of cardio and strength training are hard to ignore. Yet millions around the world continue to live largely sedentary lifestyles that are slowly killing them. Lack of exercise can increase the likelihood of heart disease, obesity, and type 2 diabetes (CDC, 2022). Cardiovascular activities like bicycling, jogging, and swimming can go a long way in preventing such diseases. Resistance training exercises like lifting weights are also essential. Recent studies have shown that one hour of strength training per week can lead to a 15% risk reduction in all-cause mortality (Momma et al., 2022). Resistance training can also help you mitigate the risk of serious injury, especially in old age. Exercise is the cornerstone of healthy living and staying injury-free in your later years, so remember to stay active.

neglecting sun protection

There is nothing wrong with enjoying a bit of sun during the warmer seasons of the year. Sun exposure is critical to regulating various bodily functions, including circadian rhythms, energy levels, and vitamin D absorption. That said, too much of anything is harmful, and the results can be deadly in the event of exposure to the sun.

One of the most common causes of melanoma and squamous cell skin cancers is overexposure to ultraviolet radiation from the sun. In Canada alone, about 80,000 people are diagnosed with skin cancer each year, and eighty to ninety percent of those cases are related to UV exposure (Sander et al., 2020).

The solution is simple: sunscreen. Studies have shown that routine use of sunscreen can significantly lower cancer rates among most ages (Sander et al., 2020). A sunscreen with broad-spectrum protection and an SPF of at least thirty will keep your skin healthy, youthful, and cancer-free.

vape

The last item on the list may seem like a no-brainer, but vaping rates continue to rise each year. Since 2011, the global number of e-cigarette users has skyrocketed from 7 million to 41 million in 2018 (SingleCare, 2022). Although not as dangerous as cigarettes, research has shown an increased risk of chronic lung disease and asthma among frequent vape users (Blaha, 2022). The vaping industry is also less regulated than traditional tobacco products, leading to the use of chemicals with unknown risks in the production process.

Lastly, vaping does not help reduce nicotine addiction. If anything, nicotine use has skyrocketed among younger demographics since the introduction of e-cigarette products into the mainstream. In a 2021 US National Youth Tobacco Survey, more than two million middle and high school students reported frequent e-cigarette use (Blaha, 2022). Traditional smoking cessation methods, including nicotine replacement therapy and cognitive behavioral therapy, are much healthier options than vaping.

final thoughts

If you’re having trouble with any of the habits listed above, remember to be patient with yourself. Breaking habits takes time, but with enough consistency, you can leave these unpleasant habits behind and live a healthier, more fulfilling lifestyle.

References:

1. Blah, Michael Joseph. “5 Facts About Vaping You Should Know”. Health, Johns Hopkins Medicine, January 20, 2022.
2. CENTERS FOR DISEASE CONTROL AND PREVENTION. Chronic Disease Fact Sheet: Physical Inactivity. National Program for Chronic Disease Prevention and Health Promotion, September 8, 2022.
3. Erin, Bryant. “Sleep deprivation in midlife may increase dementia risk.” National Institutes of Health (NIH), US Department of Health and Human Services, April 27, 2021.
4. “Muscle-strengthening activities are associated with lower risk and mortality in major noncommunicable diseases: a systematic review and meta-analysis of cohort studies” by Haruki Momma, Ryoko Kawakami, Takanori Honda, and Susumu S Sawada, February 28, 2019. 2022, British Journal of Sports Medicine.
   DOI: 10.1136/bjsports-2021-105061
5. “The Efficacy and Safety of Sunscreen Use for Skin Cancer Prevention” by Megan Sander, Michael Sander, Toni Burbidge, and Jennifer Beecker, December 14, 2020, Journal of the Canadian Medical Association.
   DOI: 10.1503/cmaj.201085
6. Unique attention. “E-cigarette and vaping statistics 2020”. The Checkup, July 17, 2020.