10 Daily Habits That Are Wrecking Your Health

1. Starting Your Day with Caffeine

   Waking up dehydrated from a night's sleep, the first thing you grab shouldn't be coffee. Caffeine is a diuretic, causing further fluid loss. Instead, drink 32oz of water upon waking, then enjoy your caffeine fix.

2. Checking Screens Before Sunlight

   Rolling over and grabbing your phone is the worst way to start your day. Step outside and get moving before diving into your devices. This boosts your mood, sleep quality, circadian rhythm, and reduces stress.

   

3. Breakfast Loaded with Refined Carbs and Sugars

   A breakfast high in processed carbs leads to rapid blood sugar spikes and crashes, making you feel exhausted and hungry. Opt for a breakfast rich in proteins and fats to stay energized and full longer.

4. Not Consuming Enough Protein

   The FDA recommends 50 grams of protein daily, but that's often insufficient. Protein should be central to your diet for satiety, muscle growth, and immune health. Aim for 0.8-1 gram of protein per pound of body weight.

   

5. Sitting for Over 6 Hours a Day

   Prolonged sitting is linked to poor posture, weight gain, and chronic diseases. If you have a desk job, stand, stretch, and walk around every hour to break the cycle of inactivity.

6. Drinking Liquid Calories

   Without fiber, liquid calories from juices, sodas, and alcohol quickly spike blood sugar. Eliminating these can greatly aid in weight loss and improve overall health.

7. Breathing Through Your Mouth

   Mouth breathing leads to dry mouth, weaker jaw, dental issues, poor sleep, and respiratory problems. Practice nasal breathing and consider using mouth tape at night to train yourself.

   

8. Constantly Checking Emails and Messages

   Being perpetually online keeps you in a high-stress problem-solving mode. Schedule time to disconnect, use do-not-disturb settings, and turn off devices after 5 pm to let your nervous system relax.

9. Having Alcohol with Dinner

   Regular drinking can lead to weight gain, poor sleep, anxiety, depression, and increased risk of chronic diseases and cancers. While occasional drinks are fine, frequent consumption can be detrimental.

10. Using Bright Screens Before Bed

    Exposure to screens before bed disrupts your circadian rhythm and melatonin production. Use blue light blockers and turn off screens an hour before bedtime. Instead, stretch, meditate, journal, or read.

    

Quick Tips to Improve Your Health:

• Move more: Avoid prolonged sitting.

• Breathe right: Practice nasal breathing.

• Cut out sugary drinks: Drink water instead.

• Limit alcohol: Drink in moderation.

• Reduce screen time at night: Prepare for better sleep.

• Disconnect regularly: Lower stress by unplugging.

• Hydrate first: Start your day with water.

• Get morning sunlight: Before checking screens.

• Eat a protein-rich breakfast: Stay energized.