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Enjoying a coffee first thing in the morning. Forgetting to breathe through your nose instead of your mouth.
They may seem like two innocuous and unrelated things, but they could have a big impact on your health.
Chris Boettcher is a physical therapist from South Carolina who has built a huge following on social media for his daily health tips and weight loss advice.
Based on recent research, she revealed the ten surprising habits that cause weight gain, ruin sleep and leave people with less energy.
A doctor reveals nine daily habits that, according to him, undermine health (stock)
Revealing his list online, which has already been viewed by 700,000 people, he said: ‘Health is simple.
‘(Junk food companies) have spent the last few decades making your lifestyle, your food and the information you consume as simple as possible.’
It may be best to avoid having coffee early in the morning, says Boettcher (stock)
Drink coffee first thing in the morning
The first is drinking coffee too early.
The reason you’re having a cup of coffee so early is to feel good, right? But Boettcher warned that caffeine is a diuretic, which causes the body to lose water.
In the morning you are already dehydrated because you have not consumed water for eight hours and you lose fluid when you sleep through sweat.
He advised drinking about four cups of water first before drinking coffee.
The USDA says men should drink 13 glasses of water per day, while women should drink 11 glasses.
Emails in bed
Picking up the phone first thing in the morning may not be a good idea (stock)
It can be tempting to grab your phone first thing in the morning to check emails and message notifications.
But Boettcher cautioned against this, saying there is “no worse way” to start the day.
“Spend some time outdoors, preferably moving, before checking your devices,” he suggested.
Experts suggest that using phones early in the morning can trigger a stress response, causing the release of cortisol in the body, which affects mood throughout the day.
Studies have also suggested that phones have a “brain drain” effect, reducing the amount of cognitive ability people have when they are around each other.
Half of American adults breathe through their mouths, studies suggest (stock)
Mouth breathing
More than half of Americans are believed to be “mouth breathers,” meaning they breathe primarily through their mouth rather than their nose.
Breathing through your mouth can cause dry mouth because the constant flow of air in and out can cause water to evaporate, increasing the risk of bacteria growth and then problems like cavities or infections.
It can also impair sleep if the tongue rolls back in the mouth and blocks the airway, causing snoring and sleep apnea, thereby disrupting healthy sleep.
To combat this, Boettcher recommended practicing “consciously breathing through your nose and considering using duct tape while you sleep.”
Experts say texting in bed is not a good idea (stock)
Press send before sleeping
As they settle into bed, many are playing with their phones, checking the latest news or sending the occasional text or email.
But experts warn against this, saying the blue light from phones can disrupt sleep and keep the brain in an “on” mode.
Boettcher advises turning off all devices after 5 p.m., using do not disturb mode and scheduling this for every night.
Using a phone before bed can cause pre-sleep hyperarousal, making it difficult to fall asleep.
It can also trigger stress, causing the release of hormones like adrenaline, which also make it harder to switch off.
It is better to avoid cereals in the morning (broth)
Eating cereal for breakfast
Cereal companies love to remind us that breakfast is the most important meal of the day.
But cereals are often packed with refined carbohydrates and sugars, which can cause rapid sugar spikes when consumed.
“That’s why you feel chronically fatigued and hungry later in the day,” Boettcher said.
Instead of cereal, she recommended a protein- and fat-based breakfast, such as one that includes eggs, oatmeal, berries and nuts.
Eating too little protein
Doctors say eating protein is a great way to feel fuller longer and lose weight.
High protein diets (stock) are recommended
And Boettcher is no exception to the rule and also recommends that people focus on a high-protein diet.
The USDA says people should eat between 50 and 175 grams of protein per day.
Boettcher urges everyone to try to max out this estimate — equivalent to nearly four steaks a day — to reap the health benefits.
“We want protein to be at the core of our diet for satiety, muscle growth and repair, and immune function,” he said.
Protein is the most satiating of the three macronutrients: carbohydrates, fats and proteins.
Experts warn that office jobs carry health risks (stock)
Sitting at a desk
It is estimated that more than eight out of ten Americans work in offices.
This can leave them stuck in the same spot for more than eight hours a day, which can have negative effects on their health.
Boettcher says sitting at a desk for more than six hours increases the risk of numerous complications, including poor posture, weight gain and a higher risk of chronic diseases.
And her claim is backed up by studies that found desk workers were 13 percent more likely to die from any cause than those who didn’t sit at desks.
Boettcher said workers should try to move around every hour by standing, stretching or walking to limit the negative health effects of work.
Soft drinks are full of sugar (broth)
Drink soft drinks and juices
High-calorie drinks are appealing, but it may be best to avoid them.
A can of Coca-Cola contains 39 grams of sugar, more than the recommended daily intake for both men and women, while a glass of orange juice contains 25 grams.
Experts warn that because there is no fiber, this sugar is absorbed directly into the bloodstream, causing a sugar spike.
“Reducing liquid calories from juice, soda and alcohol is an important factor in losing weight and improving overall health,” Boettcher said.
Alcohol can disrupt sleep (stock)
Enjoying alcoholic beverages at dinner.
Many of us like to enjoy a glass of wine or a beer with dinner after a hard day at work.
But Boettcher warns against this, saying it can cause weight gain, anxiety and increases the risk of chronic diseases.
Drinking alcohol late in the day also increases the risk of disrupted sleep because it suppresses REM sleep, which is necessary for processing memories from the day.
A pint of beer or a glass of wine contains approximately 14 grams of pure alcohol.
Since the liver breaks down alcohol at a rate of about 10 grams per hour, it can take up to two hours to remove just one of these drinks from the bloodstream.
“A few drinks a week won’t kill you,” Boettcher said, “but if it’s every day, maybe it will.”
Bright lights near bedtime disrupt sleep (stock)
See a bright light close to bedtime
Another complication of watching screens in bed is that they can disrupt sleep.
These use blue light, which can inhibit the release of melatonin in the brain, which signals that it is time to sleep.
Boettcher recommends using blue light blockers or turning off screens an hour before bed to prevent this.
“We want to avoid this at all costs,” he says.