Introduction
Do you ever feel like you’re not taking the best care of your body? If so, you’re not alone. Many of us are guilty of making unhealthy choices that can have a negative impact on our physical and mental health. Fortunately, science has identified some of the most common mistakes we make that can ruin our bodies. In this article, we’ll explore 8 ways you’re ruining your body, according to science. We’ll also provide some tips on how to make healthier choices and improve your overall wellbeing. So, if you’re ready to make a positive change in your life, read on!
8 Ways You’re Ruining Your Body, According to Science — Eat This Not That
It’s no secret that what you eat can have a major impact on your health. But did you know that certain foods can actually be detrimental to your body? Science has revealed that there are certain foods that can cause serious damage to your body if you eat them too often. Here are 8 ways you’re ruining your body, according to science — and what you should be eating instead.
1. Eating Too Much Processed Meat
Processed meats like bacon, hot dogs, and deli meats are high in sodium and saturated fat, which can increase your risk of heart disease and stroke. Eating too much processed meat can also increase your risk of certain types of cancer. Instead, opt for leaner cuts of meat like chicken, turkey, and fish.
2. Eating Too Much Refined Sugar
Refined sugar is found in many processed foods and drinks, and it can have a negative impact on your health. Eating too much sugar can lead to weight gain, diabetes, and even heart disease. Instead, opt for natural sweeteners like honey or maple syrup.
3. Eating Too Much Trans Fat
Trans fats are found in many processed foods and can increase your risk of heart disease and stroke. Eating too much trans fat can also increase your risk of certain types of cancer. Instead, opt for healthier fats like olive oil, avocado, and nuts.
4. Eating Too Much Salt
Eating too much salt can lead to high blood pressure, which can increase your risk of heart disease and stroke. Instead, opt for low-sodium alternatives or use herbs and spices to flavor your food.
5. Eating Too Much Red Meat
Red meat is high in saturated fat, which can increase your risk of heart disease and stroke. Eating too much red meat can also increase your risk of certain types of cancer. Instead, opt for leaner cuts of meat like chicken, turkey, and fish.
6. Eating Too Much Refined Carbohydrates
Refined carbohydrates like white bread, white rice, and pasta can cause a spike in your blood sugar levels, which can lead to weight gain and diabetes. Instead, opt for whole grain alternatives like brown rice, quinoa, and oats.
7. Eating Too Much Fried Food
Fried foods are high in fat and calories, which can lead to weight gain and an increased risk of heart disease. Instead, opt for healthier cooking methods like baking, grilling, or steaming.
8. Eating Too Much Alcohol
Drinking too much alcohol can lead to liver damage, high blood pressure, and an increased risk of certain types of cancer. Instead, opt for non-alcoholic beverages like water, tea, or juice.
By making healthier food choices, you can help protect your body from the damaging effects of certain foods. Eating a balanced diet and limiting your intake of processed foods, refined sugar, trans fat, salt, red meat, refined carbohydrates, fried food, and alcohol can help keep your body healthy and strong.
We’re all trying to do our best when it comes to staying healthy. But it seems that sometimes it’s a losing battle—we try to eat right and exercise, yet we’re still not feeling our best. Turns out there’s a lot of other things we are doing to ourselves that aren’t helping—from not getting enough sunlight or sleep to just not coping well with stress. Those factors, even if they feel like they are out of our control, are possibly ruining our bodies. Or, at least, are why we feel so rotten sometimes! Read on for 8 ways you’re ruining your body, according to science—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
We love the sun during the summer. We relax at the beach or take a dip in a pool. But the sun is about more than seasonal fun. Vitamin D plays a crucial role in countless important functions in the body. Not getting enough can raise your risk for depression, a weakened immune system, and other diseases. And if we’re not getting enough sunlight from time outdoors, that’s where what we eat comes in. “Focus on getting adequate vitamin D from foods like fatty fish, egg yolks, mushrooms, or fortified milk and juice,” said Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices.
Of course, we shouldn’t stop getting Vitamin D from sunlight, but that may not be cutting it. ‘If you think you aren’t getting enough Vitamin D from food or sun exposure, you might consider supplementation,” said Burgess. You can talk to your doctor or dietitian about the best vitamin D supplementation for you.
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Let there be light! Except, wait. There may be an issue with that. Surprisingly, the light bulb may be one of the biggest health hazards ever invented! Go figure. “The hazards come partly because artificial light has ‘artificially’ allowed us to manipulate our light exposure, which disrupts the fundamental relationship between all life-forms and the sun,” said Dr. Steven Gundry MD , a top cardiothoracic surgeon and medical director at The International Heart and Lung Institute Center for Restorative Medicine.
Light is the fundamental driver of our circadian rhythms, which regulates all of our metabolic functions. “The relative increase and decrease of blue content in daylight is an important signal to the circadian clock system in your body, which cues all kinds of energy-making or energy-conserving activities,” said Dr. Gundry. Blue light causes the body to produce stress hormones, and disrupts our melatonin productions and our natural body rhythms. To reduce your exposure, don’t stare at your phone a few hours before bedtime, or buy blue light blocking glasses.
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What’s the quickest way to sabotage your health but mentally and physically? Without a doubt, stress. And the most stressful part is…it’s not so easy to deal with it. Stress comes in many forms but our brains see it all in a similar way, especially external stressors like your boss yelling at you, or the sudden deadline, or even chronic pain. “These all stimulate your adrenal glands to release hormones to try to combat the stress but in the meantime leads to more inflammation, weight gain, muscle loss and impaired immune function,” said Dr. Ralph Esposito, a naturopathic physician with Athletic Greens, who recommends adaptogens like Ashwagandha, Rhodiola and Eleuthero to help the body adapt to these stressors. “These adaptogens are tools to fortify your stress resilience, but lack of meditation, quiet moments and downtime can be equally as powerful stress tolerance tools,” said Dr. Esposito.
Meditation has been carefully studied using monks and controlled groups to learn how this simple practice can change the way we think and feel about life. “It helps you to feel more energized and focused,” said Yvette Rose, a holistic health coach as well as owner and founder of Joule Goddess. According to research, there seems to be a positive health impact of mindfulness-based stress reduction. Plus who doesn’t value an excuse to unplug and relax every so often?
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Moving around is about more than commuting to work and back home. It means actually getting off the couch or your chair and getting your heart rate up. “The heart needs to be challenged and not due to anxiety and stress but through exercise,” said Rose. Getting your heart to beat faster and come back down trains it to work more efficiently. A 2017 study revealed that active women had higher levels of health-promoting microbes compared to sedentary women. Sitting too much compresses our digestive system, known to cause bloating and constipation.
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Sugar is delicious, whether in a dessert or a glass of lemonade. However, it’s a dangerous ingredient in many ways. Sugar causes the skin to look dull, bloating, and contributes to weight gain and anxiety as well as poor gut microbes. “A 2018 study found that artificial sweeteners such as saccharin and aspartame alter gut microbial communities and can lead to glucose intolerance in both mice and humans,” said Rose.
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Getting out of the house and experiencing some fresh air is about more than taking a break and moving around. Nature itself has its own unique way of having a therapeutic effect. Avoiding the outdoors, sunshine and the sounds of nature can negatively impact our mood, and mindset. In fact: “Studies investigated the benefits of forest bathing (taking in and being in nature) on stress levels, and decreased worry,” said Dr. Esposito. This falls in line with many traditional medicines like traditional Chinese Medicine and Ayurveda, just now science has some way to test and measure it!
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It may be tempting to browse social media in bed, but that’s a dangerous habit. Try not to use your smartphone, TV, laptop, etc. at least an hour before bed. “There are a few reasons for this, but one of the major ones being studied now is the blue light emitting from the screens of our TVs, computers, and smartphones we watch at night is keeping us from falling asleep normally,” said Dr. Brynna Connor, MD, Healthcare Ambassador at NorthWestPharmacy.com.
According to Harvard Medical School, blue light produced by electronics boosts attention, reaction times, and mood. “While these effects can be great for when the body needs to be alert, at night it can become a problem since it suppresses the production of melatonin, and melatonin production at night is what helps put you to sleep and gives you quality sleep,” said Dr. Connor.
While tech companies have recently been adding “blue-light filter” software to their laptops and smartphones, looking and interacting with these devices isn’t just an issue with blue light. There’s also the anxiety that comes along with social media intake, and maybe media intake overall at night. “I know we all want to be as informed as possible, but the anxiety that the endless stream of information can cause before bed isn’t a recipe for quality sleep according to research,” said Dr. Connor. Try not to watch the news or engage on social media an hour before bed. Replace that with a distraction-less environment, like taking a hot shower. Hot showers have also been shown to reduce stress and aid in falling asleep, with or without anxiety, according to Dr. Connor.
Going to bed with technology by your side, falling asleep while watching TV, going to bed super late can all also mess with your circadian rhythm. “According to studies Dr. Michael Ruscio shared, a lack of quality sleep contributes to many health conditions, including heart disease, obesity metabolic syndrome, poor brain function and of course, fatigue,” said Rose.
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We are constantly being reminded to drink more water, and it’s about more than staying hydrated and controlling our appetite. Much of the human body is made of water, and our cells require it to function. “A diuretic causes your body to urinate out more water, and two of the top few beverages consumed among Americans are coffee and alcohol — two strong diuretics,” said Dr. Esposito.
Without taking in enough water, and coupling that with losing more water with coffee and beer you’re setting your cells up for failure. Not to mention significant vitamin and mineral loss. “Without enough water intake and too much water and mineral loss, studies suggest a decrease in cognitive performance and impacts psychomotor and memory skills,” said Dr. Esposito. So drink eight glasses a day, and to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.