The Top 5 Daily Habits That Harm Our Health

Every day, several things we do could make us sick over time. Here are the top 5 daily habits that are bad for our health.

#1. Staying Indoors (Lack of Vitamin D)

The average person spends much more time indoors than their grandparents. Today, people of all ages spend their recreational time playing videos or watching television. Not getting enough sunlight on our skin can dramatically increase the risk of a vitamin D deficiency.

Vitamin D deficiency has been called a global health issue, with an estimated 1 billion people affected. Vitamin D deficiency is highest among the elderly, nursing homes, obese, and hospital patients.^[1] Consider the following statistics:

• A higher probability of Vitamin D deficiency is seen in those with increased melanin content and those who use sunscreen extensively.
• Vitamin D deficiency rates are 35% higher in obese individuals.
• Over 30% of American adults in the U.S. are vitamin D deficient. 
• In the U.S., 50-60% of nursing home residents and hospitalized patients have a vitamin D deficiency.
• 47% of African American and 56% of Caucasian infants have a vitamin D deficiency.
• 50% of the world population has vitamin D insufficiency (dangerously close to deficiency levels).

A vitamin D deficiency is asymptomatic (shows no symptoms), but it can impact the body in many surprising ways:

• Vitamin D may play a role in developing or preventing several autoimmune diseases, including multiple sclerosis, type 1 diabetes, and systemic lupus erythematosus.^[2]
• Vitamin D deficiency can cause a decline in calcium and phosphorus levels, increasing the risk of osteoporosis in adults and rickets in children.^[1] 
• Vitamin D deficiency can increase the risk of hyperparathyroidism, a disorder where parathyroid glands in the neck produce too much parathyroid hormone. Symptoms include fatigue, weakness, bone pain, muscle twitching, and myalgias (muscle aches and pain in the ligaments, tendons, and facia).^[1] 
• Vitamin D improves the potency and efficiency of natural killer cells. Also known as NK cells, they are a key component of a healthy immune system. They are considered the first line of defense against viruses, viral infections, carcinogens, and cancer development.^[3]

For the average person, exposing the skin to direct sunlight for 15-20 minutes daily is all that’s needed to meet the daily vitamin D requirement. Top food sources of vitamin D include fatty fish, egg yolks, yogurt, mushrooms, and vitamin D-fortified foods.

#2. Lack Of Fresh Air (Indoor Air Pollution)

Going outside to get vitamin D is an excellent way to get the fresh air our bodies need. Unfortunately, the average American spends up to 90% of their time indoors. Unbeknownst to many, indoor air can be up to five times more polluted than outdoor air. Consider the following:

• Older adults, young children, and those suffering from cardiovascular or respiratory diseases are more susceptible to having negative reactions to indoor air pollution.
• Buildings that lack sufficient ventilation and use synthetic building materials may see higher concentrations of indoor air pollutants.

The more time spent at home and in office buildings could increase exposure to harmful indoor air pollutants. Here are some of the most common indoor air pollutants and their effects on the body:

Other causes of indoor air pollution include lead, asbestos, carbon monoxide, and radon.

Studies indicate minimizing indoor air pollution is critical to high performance in schools. Allergens, molds, and explosive gasses may hurt the health and well-being of students, causing flu-like symptoms, headaches, nausea, and irritation of the eyes, nose, and throat.^[4]

Note: While the long-term effects of secondhand exposure to vaping and e-cigs are unknown, they also contain nicotine and several known carcinogens: lead, formaldehyde, and toluene.

Decreasing Indoor Air Pollution Tips

There are many potential sources of indoor air pollution. Here are some of the easiest ways to improve indoor air quality:

• Add a few live houseplants to bedrooms and other areas in the home
• Identify potential sources of poor indoor air and remove them promptly
• Dust and vacuum regularly
• Use All-natural cleaning products and pesticides
• Keep carpets clean and dry or remove altogether
• Replace air filters regularly
• Increase ventilation by opening doors and windows to allow fresh air to circulate in the home

#3. Sitting Too Long (Sedentary Lifestyle)

In America, the average time for sedentary behavior is 7.7 hours. It is estimated that 1/3 of people aged 15 and older worldwide engage in “insufficient physical activities.”^[5] The human body wasn’t designed to sit at a computer or in front of a TV screen for 8 hours daily; it was made to move. Studies indicate this lack of movement and physical activity can cause many health issues:

• Decreased blood flow and cardiac output
• Reduced insulin sensitivity and vascular function
• Alters the circulation levels of sex hormones.

Researchers also note that a sedentary lifestyle increases the risk of all-around mortality, cardiovascular disease, hypertension, obesity, depression, cancer, and osteoporosis.^[6]

Sedentary Lifestyle Tips

Ideally, people should strive for 30-60 minutes of exercise daily. This movement includes walking, swimming, weight training, yoga, and other activities that require movement. In addition to general exercise, the following are simple ways to reduce the effects of a sedentary lifestyle:

• Take the stairs instead of the elevator. While at work, use the bathroom one floor above (or below) your floor. Another option is to get off one floor below your destination and walk up 1 flight.
• Park further away at the grocery store or work. This causes you to walk further and get more fresh air and the vitamin D your body needs.
• Stand up while working. Stand up every 15-20 minutes if you have a desk job. Periodically stretching your legs can increase circulation and help ease pressure on the lower back.
• Take advantage of commercial breaks. Do a few stretches, jumping jacks, sit-ups, or push-ups during commercial breaks. If watching a movie, pause several times for a minute or so and perform the exercises of your choice.

Doing these movements only takes a few moments but adds up over the course of a day.

#4. Snacking on Junk Food

Many people like to munch on chips, candy, soda, and other junk foods throughout the day. While these snacks might taste good, they are detrimental to our health. Here are a few reasons why snacking on junk food is a bad idea:

• Too much sugar. Many of the popular snacks consumed today are high in sugar. According to a report from theCDC, Americans 2 years and older should consume no more than 200 calories (12 teaspoons) of added sugars in a 2000-calorie diet. (The average amount consumed for people of all ages ranged from 17-20 teaspoons).
• Increased risk of type 2 diabetes and weight gain. The consumption of sugar and sugary beverages is widely believed to be responsible for the increase in weight gain and type 2 diabetes. Many of these foods are high in processed carbs and have little nutritional value.^[7]
• Tooth decay. Children who snack all day had a higher chance of tooth decay when compared to kids who ate real meals. While tooth brushing helped lower the risk of tooth decay, researchers note greater emphasis must be placed on limiting snacking and long-term sugar consumption.^[8]

Healthy Snack Alternatives 

Here are a few healthier snacks to try.

• Dark chocolate
• Greek yogurt
• Macadamia nuts with sea salt
• Pumpkin seeds
• Air-popped popcorn with olive oil and sea salt
• Trail mix with raisins and/or dark chocolate

Note: Eat these foods in moderation.

#5. Consuming Energy Drinks

Energy products such as energy drinks, energy shots, and others have exploded in popularity. By 2026, the global energy drink market will reach $86 billion, with men aged 18-24 listed as the most energy drink consumers. Energy drinks are specifically designed to boost energy, but it could be detrimental to your health:

• Many energy drinks are high in sugar. One Red Bull contains 27 grams of sugar, which is more than half the recommended intake of 50 grams of sugar per day.
• High in caffeine. Caffeine is the main active ingredient in energy drinks. Excessive consumption of energy drinks could increase the risk of caffeine intoxication and the following health issues:^[9]
• Seizures
• Sleep pattern disruptions
• Addiction
• Elevated blood pressure
• Cardiac arrhythmias
• Vomiting
• Death

Top Energy Drink Alternatives

Instead of consuming energy drinks, consider these healthy alternatives:

• Green tea
• Coffee
• Ginseng tea
• Milk
• Matcha
• Dark chocolate
• Coconut water

Not only can these beverages provide an energy boost, but they also contain many powerful nutrients to help maintain good health. 

Top Supplements for Better Health

In addition to the tips listed above, add these all-natural supplements to your health regimen:

VITD3 LQ 

In addition to providing vitamin D, VITD3 LQ contains vitamin E, calcium, turmeric, magnesium, and other key nutrients that provide both liver and kidney support. This all-natural supplement is ideal for adults who have difficulty swallowing pills and prefer liquids. 

ENRG LQ. - Quantum Cellular Atp Energy 

In addition to decreasing fatigue and providing an energy boost, eNRG is an all-natural product that does much more:

•  Rich in B vitamins
• Supports thyroid imbalance 
• Improved cellular healing

eNRG helps to increase production of adenosine triphosphate (ATP), which is the primary carrier of energy in human cells. Higher levels of ATP can help decrease symptoms of fatigue, headaches, and pain. This makes it a superior choice to traditional energy supplements.

Summary

Many of our daily habits could be the surprising cause of various health problems. By recognizing these potential threats and taking the necessary precautions to avoid them, we could be one step closer to achieving good health.

References:

1. Omeed Sizar, Swapnil Khare, Amandeep Goyal, Amy Givler Vitamin D Deficiency. Treasure Island (FL): StatPearls Publishing; 2023 Jan.https://www.ncbi.nlm.nih.gov/books/NBK532266/.
2. Chen-Yen Yang, Patrick S. C. Leung, Iannis E. Adamopoulos, (et al). The Implication of Vitamin D and Autoimmunity: a Comprehensive Review. Clin Rev Allergy Immunol. 2013 Oct; 45(2): 217–226.doi: 10.1007/s12016-013-8361-3. [PMID: 23359064].https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6047889/
3. Nawen Du, Feifei Guo, Yufeng Wang (et al). NK Cell Therapy: A Rising Star in Cancer Treatment. Cancers (Basel). 2021 Aug 17;13(16):4129. doi: 10.3390/cancers13164129. [PMID: 34439285].https://pubmed.ncbi.nlm.nih.gov/34439285/
4. Alessandra Cincinelli Tania Martellini. Indoor Air Quality and Health. Int J Environ Res Public Health. 2017 Nov; 14(11): 1286. Published online 2017 Oct 25. doi: 10.3390/ijerph14111286.[PMID: 29068361].https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707925/
5. Jung Ha Park 1, Ji Hyun Moon 1 2, Hyeon Ju Kim, (et al). Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks. Korean J Fam Med. 2020 Nov;41(6):365-373. doi: 10.4082/kjfm.20.0165. Epub 2020 Nov 19. [PMID: 33242381].https://pubmed.ncbi.nlm.nih.gov/33242381/
6. Jung Ha Park 1, Ji Hyun Moon 1 2, Hyeon Ju Kim, (et al).  Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks.  Korean J Fam Med. 2020 Nov;41(6):365-373. doi: 10.4082/kjfm.20.0165. Epub 2020 Nov 19. [PMID: 33242381].https://pubmed.ncbi.nlm.nih.gov/33242381/
7. Michael E J Lean, Lisa Te Morenga. Sugar and Type 2 diabetes.  Br Med Bull. 2016 Dec;120(1):43-53. doi: 10.1093/bmb/ldw037. Epub 2016 Oct 5. [PMID: 27707695].https://pubmed.ncbi.nlm.nih.gov/27707695/
8. V Skafida, and S Chambers. Positive association between sugar consumption and dental decay prevalence independent of oral hygiene in pre-school children: a longitudinal prospective study.  J Public Health (Oxf). 2018 Sep; 40(3): e275–e283. Published online 2017 Dec 29. doi: 10.1093/pubmed/fdx184. [PMID: 29301042]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6166585/
9.  Brian J Wolk 1, Michael Ganetsky, Kavita M Babu. Toxicity of energy drinks.  Curr Opin Pediatr. 2012 Apr;24(2):243-51. doi: 10.1097/MOP.0b013e3283506827. [PMID: 22426157]. https://pubmed.ncbi.nlm.nih.gov/22426157/