8 Simple Daily Habits That Destroy Health.. The Most Dangerous Is Blue Light

It seems that enjoying coffee when you wake up in the morning, sitting at desks for a long time, and using the phone at night, despite the pleasure of that, are very harmful to human health.

Chris Butcher, a physical therapist in South Carolina, said that 8 surprising habits have been discovered that cause weight gain, destroy sleep, and make people less active, as follows:

1. Drinking coffee in the morning

Butcher warned against drinking a cup of coffee too early, because caffeine is a diuretic, which causes the body to lose water. In the morning, the body is already dehydrated because water has not been consumed for eight hours and fluids have been lost during sleep through sweat.

Butcher advised drinking about four cups of water first before getting the first dose of coffee.

2. Email in bed

It can be tempting to grab the phone when a person opens their eyes in bed to check emails and notifications.

But Butcher has warned against the habit, saying there is “no worse way” to start the day, suggesting spending “some time outside, preferably moving, before checking your electronic devices”.

Experts suggest that using phones in the early morning can trigger a stress response, causing the body to release cortisol – which affects moods during the day.

Studies have also shown that smartphones and tablets have a “brain drain” effect, reducing the amount of cognitive ability people have when they are in their hands.

3. Mouth breathing

Many people breathe through their mouths rather than their noses. Mouth breathing can dry out the mouth because the constant flow of air in and out can cause water to evaporate, increasing the risk of bacteria growth and problems such as tooth decay or infection.

It can also impair sleep if the tongue rolls back in the mouth and blocks the airway, causing snoring and sleep apnea. Butcher recommends practising “consciously breathing through your nose, and considering using a sleep strip”.

4. The dangers of blue light

While settling into bed, many people are on their phones — checking the news, texting or emailing, or watching TV. But experts warn against these habits, saying that blue light from phones or TVs can disrupt sleep and can keep brains in “on” mode.

Butcher recommends turning off all devices after 5 p.m., using Do Not Disturb mode, and scheduling it for each evening, to reduce the release of hormones like adrenaline.

5. Eat cereal for breakfast

Cereal companies like to remind you that breakfast is the most important meal of the day. But cereals are often loaded with refined carbohydrates and sugars, which can lead to a quick sugar spike when eaten.

“They’re the reason you feel chronically tired and hungry later in the day,” Butcher said. Instead of cereal, Butcher recommended a breakfast that’s based on protein and fat — like eggs, oatmeal, berries, and nuts.

6. Low protein intake

Doctors say that eating protein is a great way to feel full longer and lose weight. Butcher recommends focusing on a high-protein diet.

The USDA says you should aim for 50 to 175 grams of protein per day. Butcher urges aiming for about four steaks per day to reap the health benefits, such as “muscle growth, repair, and immune function.”

7. Sitting at a desk

Staying in the same spot for more than eight hours a day can have negative health effects. Butcher says that staying at a desk for more than six hours increases your risk of a number of complications, including weight gain and a higher risk of chronic disease.

His assertion is supported by studies that have found that office workers are 13 percent more likely to die from any cause than those who don’t spend much time at a desk.

Butcher recommends trying to move around every hour by standing, stretching, or walking to reduce the negative health effects of the job.

8. Soft drinks and juices

Calorie-laden drinks are tempting, but they’re best avoided.

A can of soda contains 39 grams of sugar — more than the recommended daily amount for both men and women — while a glass of orange juice contains 25 grams. Experts warn that because there’s no fiber, this sugar is absorbed directly into the bloodstream — leading to a sugar spike. “Cutting down liquid calories from juice, soda and alcohol is a great way to lose weight and have a healthy weight,” says Butcher.