“You shouldn’t drink coffee first?”… Surprising habits that ruin your health

Among the behavior patterns that are naturally learned through the process of repeating certain actions for a long time, there are good and bad habits. Habits such as saving money or waking up early to exercise are good, but habits such as smoking or eating late at night are bad.

However, there are some behaviors that we have been doing without thinking, thinking that they are good, that are seriously damaging our health. Experts say, “There are some habits that may seem completely harmless that can have a negative impact on our health.”

Chris Boettcher, a South Carolina-based physical therapist with a huge social media following for his daily health tips and weight loss advice, reveals the bad habits that are causing weight gain, ruining sleep, and leaving people with low energy, based on recent research.

“I drink coffee as soon as I wake up.”=It is a habit to drink coffee first thing in the morning as soon as you open your eyes. Coffee is known to have various health benefits, so why is it bad to drink it at this time?

The caffeine in coffee is a diuretic, which means it causes your body to lose water. If you wake up in the morning already dehydrated because you didn’t drink water all night, drinking coffee at this time will make the situation worse.

Before drinking coffee, you should drink three or four cups of water first. The USDA recommends that men drink 13 cups of water a day, and women drink 11 cups.

“I check my email as soon as I wake up.”=Before looking at your phone, it’s a good idea to go outside the bedroom and spend some time there.

Experts say that “using your phone early in the morning can trigger a stress response, leading to the release of cortisol in the body, which can affect your mood during the day.” Studies have shown that cell phones have a “brain drain” effect, with people’s cognitive abilities declining when they are near their phones.

“Breathe only through your mouth”=Many people breathe through their mouths instead of their noses, which is called mouth breathing. Mouth breathing can cause dry mouth, as the constant flow of air in and out causes moisture to evaporate, increasing the risk of bacterial growth and leading to problems such as cavities and infections.

Also, the tongue can roll back in the mouth and block the airway, causing snoring and sleep apnea, which can interfere with healthy sleep. To prevent this, you can practice mindful breathing through the nose and use nasal tape while you sleep.

“Using electronic devices such as cell phones in bed”=Many people use their phones while lying in bed, such as scrolling through the latest news or sending emails. However, experts warn against this, saying that the blue light from phones can disrupt sleep and keep the brain in ‘active’ mode.

Using your phone before bed can cause you to become hyperaroused before bed, making it harder to fall asleep. This causes stress, which triggers the release of hormones like adrenaline, making it harder to fall asleep.

Additionally, the blue light emitted from electronic screens can suppress the release of melatonin in the brain. Experts advise “avoiding electronic use an hour before bedtime.”

“You are consuming too little protein”=Doctors say that eating protein is a good way to feel fuller longer and lose weight. And experts including Boettcher say that “there are no exceptions to this rule” and recommend that people focus on a protein-rich diet.

The USDA recommends that people eat between 50 and 175 grams of protein each day. Experts say that “protein-rich diets are necessary for satiety, muscle growth and recovery, and immune function.” Protein is the most satiating of the three macronutrients—carbohydrates, fat, and protein.

“I live a mostly sedentary life”=It is estimated that more than 8 out of 10 Americans work in an office job. This can result in them sitting in the same position for more than 8 hours a day, which can have negative health effects.

Experts say that “sitting at a desk for more than six hours increases the risk of a number of complications, including poor posture, weight gain, and increased risk of chronic diseases.” This claim is supported by research showing that people who work at desks are 13 percent more likely to die from any cause than those who do not. Office workers are advised to stand up and stretch or move around at least once an hour.

“I drink carbonated drinks and juice often.”=High-calorie drinks are tempting, but they are best avoided. A can of cola contains 39 grams of sugar, which is more than the recommended daily intake for both men and women. A glass of orange juice contains 25 grams.

Experts warn that “drinks without fiber can cause sugar to be absorbed directly into the bloodstream, causing blood sugar spikes.” They say that “cutting down on liquid calories from juices, sodas, and alcohol is a must for weight loss and overall health.”

“I enjoy a side dish every evening”=Many people like to enjoy a glass of wine or beer with dinner after a hard day at work. However, experts warn that “this can cause weight gain, anxiety, and increase the risk of chronic diseases.”

Drinking alcohol late at night also increases the risk of sleep disruption, as it suppresses REM sleep, which is needed to process memories from the day. A pint of beer or a glass of wine contains about 14 grams of pure alcohol.

The liver breaks down alcohol at a rate of about 10 grams per hour, so it can take up to two hours to remove a single beer or glass of wine from the bloodstream. Experts say, “Having a few drinks a week won’t kill you, but drinking every day could.”