As soon as I wake up, I think "I shouldn't drink coffee first."

"You're not supposed to start with coffee?"... Unexpected habits that harm your health

Among the behaviors that are naturally learned through the process of repeatedly performing an action over a long period, that is, habits,

There are good things and bad things.

 

Habits such as saving money or waking up early to exercise are good, but habits like smoking or eating late at night are considered bad.

 

However, among the actions we do casually believing they are good, there are some that seriously damage our health. Experts say, "Among habits that may seem completely harmless, there are some that can have negative effects on health."

 

 

 

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Based on this, it causes weight gain,

 

We looked into bad habits that ruin sleep and make people feel low on energy.

 

 

 

I drink coffee first thing in the morning.

 

My first habit upon waking up is to drink coffee.

 

Why is it bad to drink coffee, which is known to have various health benefits, at this time?

 

 

 

Caffeine in coffee acts as a diuretic, causing the body to lose fluids. In the morning, during sleep overnight

 

Since I haven't drunk water, I am already dehydrated, and drinking coffee at this time would worsen the situation.

 

 

 

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

 

 

 

"Check emails immediately after waking up" = It is better to move out of the bedroom and spend time there before looking at your phone.

 

 

 

Experts say that using a mobile phone early in the morning can trigger stress responses and lead to the release of cortisol in the body, which may affect mood throughout the day. According to research, mobile phones have a 'brain drain' effect, and people's cognitive abilities decrease when they are near their phones.

 

 

 

"Breathing only through the mouth" = Many people primarily breathe through their mouth instead of their nose, which is called oral breathing. Oral breathing causes dry mouth by continuously allowing air to enter and exit, evaporating moisture, increasing the risk of bacterial growth, and leading to problems such as cavities or infections.

 

 

 

Additionally, the tongue rolling back in the mouth can block the airway, causing snoring and sleep apnea, which can disrupt healthy sleep. To prevent this, one can practice mindful breathing through the nose and use nasal tape while sleeping.

 

 

 

Using electronic devices such as smartphones in bed = Many people use their phones while lying in bed, scrolling through the latest news or sending emails. However, experts warn that blue light from smartphones can disrupt sleep and keep the brain in an 'active' mode.

 

 

 

Using a cellphone before falling asleep can lead to a hyperarousal state, making it more difficult to fall asleep. This induces stress and promotes the secretion of hormones like adrenaline, which makes it harder to sleep.

 

 

 

Additionally, blue light used on electronic device screens can inhibit the release of melatonin in the brain. Experts advise "avoiding the use of electronic devices one hour before bedtime."

 

 

 

"Consuming too little protein"=Doctors say that consuming protein helps you feel full longer and is a good way to lose weight. Experts, including Vöchter, also emphasize that "there are no exceptions to this rule" and recommend that people focus on a diet rich in protein.

 

 

 

The United States Department of Agriculture (USDA) recommends that people consume 50 to 175 grams of protein daily. Experts say, "A diet rich in protein is necessary for satiety, muscle growth and recovery, and immune function." Protein provides the greatest satiety among the three macronutrients: carbohydrates, fats, and proteins.

 

 

 

"Mainly sitting lifestyle" = It is estimated that more than 8 out of 10 Americans work in office jobs. As a result, they may sit in the same position for over 8 hours a day, which can have negative effects on health.

 

 

 

Experts say that sitting at a desk for more than 6 hours increases the risk of poor posture, weight gain, and chronic diseases, among other complications. This claim is supported by research showing that people who work at desks are 13% more likely to die from any cause than those who do not, for various reasons. Office workers are recommended to stand up and stretch or move at least once every hour.

 

 

 

"Frequent consumption of carbonated drinks and juice" = Beverages with high calories are attractive, but it is best to avoid them. A can of cola contains 39g of sugar, which exceeds the daily recommended intake for both men and women. A glass of orange juice contains 25g.

 

 

 

Experts warn that beverages without fiber allow sugars to be directly absorbed into the bloodstream, causing blood sugar spikes. They say that reducing liquid calories from juice, carbonated drinks, and alcohol is essential for weight loss and overall health.

 

 

 

"Enjoying a drink every evening" = Many people enjoy a glass of wine or beer as an accompaniment during dinner after a hard day at work. However, experts warn that "this can lead to weight gain, anxiety, and increase the risk of chronic diseases."

 

 

 

Drinking alcohol late at night also increases the risk of disrupting sleep because it suppresses REM sleep, which is necessary for processing the day's memories. A glass of beer or wine contains about 14 grams of pure alcohol.

 

 

 

The liver breaks down alcohol at a rate of approximately 10 grams per hour, so it can take up to 2 hours to eliminate a glass of beer or wine from the bloodstream. Experts say, "Having a few drinks a week won't kill you, but drinking every day could be deadly."