5 Habits That Affect Your Health and What To Do Instead
We all lead busy lives swamped with responsibilities. As we get wrapped up in this whirlwind of activities, we can sometimes find ourselves falling into some unhealthy habits.
In this article we highlight five key areas to be aware of and tips on how to shift your mindset!
Being Desk-Bound
Did you know research shows since we started working from home, we are actually sitting more?
Dr Kenta Wakaizumi, a researcher in the department of anesthesiology at the Keio University School of Medicine in Tokyo who led this research explains that, “It’s possible that some workers sat for hours on end because they were concentrating intensely and didn’t take breaks.”
Sitting for hours on end without movement not only affects our work performance and mental health, it can also lead to a range of health conditions. An increased sedentary lifestyle can lead to increased weight gain, cardiovascular issues and general aches and pains.
We know it can sometimes be easy to sit at home with no distractions but it’s a real issue!
What to do instead?
No matter where you work, it’s important to create a routine that supports movement throughout the day. Add appointments in your calendar that include ‘movement breaks’ - this can be a simple 2 minute walk and stretch around the house or office. Also make sure you take time to eat lunch away from the desk, and hey, maybe it’s time to take the dog for a lunchtime walk.
Too Much Technology
Unfortunately it’s a fact of life that we are surrounded by devices! Everywhere we look we have a computer, laptop, mobile phone and a television on hand. Screen time can be an important part of life (for work and socialisation), but it can also have detrimental effects on our mental health, productivity and sleep.
Studies show two or more hours of screen time in the evening can seriously disrupt the melatonin surge needed to fall asleep!
What to do instead?
Firstly, try and monitor your usage. When you go to pick up your phone for a mindless scroll, be aware of that action and understand why you did it. Checking and scrolling is a habit, just like smoking, that needs to be understood and broken.
If you are tied to a computer screen, make sure you set your alarm for microbreaks or book in time to leave the screen and concentrate on other activities. Breaking screen addiction needs commitment!
Saying Yes Constantly
We all lead hectic lives with work, friends and family, but consistently being busy can have lasting impacts. As a society when we say ‘no’ to events we can feel like we are letting people down, however we have to remember that we should be our top priority. If we keep giving parts ourselves away and living under constant stress and strain - something will break!
It is impossible to please everyone and the sooner we can accept that, the less burden we feel.
What to do instead?
Learn to accept that saying ‘no’ is ok, or if you feel uncomfortable when someone asks you to do something it’s ok to suggest you need to think about it or suggest an alternative time. Taking time for yourself to relax and enjoy your own space is the ultimate self care.
Turning to Fast Food
We’ve all been guilty of enjoying a packet of hot chips right? That’s ok, life is all about moderation. The issue is when we turn to quick food when we feel burnt out or tired.
Fast food is, as it suggests, fast and easy. Sometimes cooking can be the last thing we feel like doing when we have had a long day at work. However, fast food is packed with calories and chemicals that can impact our body and mind!
What to do instead?
If cooking can sometimes get you down, it’s important to take the time to pre-make meals that can be used at short notice. When you do have a spare hour, cook up some nutrient-dense, healthy meals and stick them in the freezer…remember frozen doesn’t mean unhealthy!
With a meal ready in 5 minutes at home not only are you saving your body, you’re also saving your money!
Sacrificing Sleep
Sleep sometimes feels like an afterthought, it’s something we just fit in at the end of the day. We are here to say “no”! Sleep is just as important to us as good food and exercise.
Sleep is the body’s way of resetting and repairing itself, the effects of no sleep include:
High blood pressure
Diabetes
heart attack, heart failure or stroke
Obesity
Depression
Reduced immune system function
What to do instead?
All adults over the age of 18 should be getting 7-9 hours of sleep a day and not a moment less! To get a good night’s sleep it’s important to allow yourself to wind down for the day and create a routine that gets the body prepared to rest.
it’s time to put away the mobile phone and pick up the book, create a restful environment in your bedroom and even have a warm chamomile tea to lead yourself off to sleep-land!
How Power Physiology Can Help You
If you find you are struggling with any of these habits and cannot find a way to break the patterns you have developed, at Power Physiology we have the expertise and training to help you create new routines that will create a happier, healthier you. Get in touch with our team today!
