The habits you practice each day play a significant role in how long and how well you live. Many people unknowingly adopt routines that slowly harm their health over time. Things like poor sleep, unhealthy eating, and chronic stress can quietly reduce your longevity. The good news is that small lifestyle changes can make a big difference. Let’s take a closer look at seven everyday habits that may be harming your longevity the most.
1. Going to Sleep Way Too Late
Many people go to bed late at night, only to wake up at the first sight of dawn. This is not healthy, as most doctors will tell you that you need 7-9 hours of sleep a night. Failing to get enough sleep will result in decreased productivity, increased hunger, and increased irritability. Not to mention not getting enough sleep can also cause you to suffer from heart disease later in life.
Try to get at least 7-9 hours a sleep each night this week and see how you feel. Establish a daily wake up and go to bed time each day. Stick to this schedule even on the weekends. It can also be helpful to create a bedtime routine, such as taking a shower, brushing your teeth, saying your prayers, and reading the Bible before you drift off to sleep.
2. Eating Unhealthy Foods
In our modern world, processed foods are easily available. Rather than reaching for a box of cookies, make sure you are consuming something that will actually give you energy. A few ideas could be celery with peanut butter, trail mix, rice cakes, fresh fruit, or almonds. Eating unhealthy foods will result in decreased longevity for many reasons.
For one, chronically eating unhealthy foods will lead to long-lasting weight gain. Excessive weight gain can lead to type 2 diabetes, heart disease, and premature death. Try to make healthier decisions this week by cooking a few meals at home, picking fresh fruit over chips, or drinking water instead of soda drinks. Making these little changes can make a world of difference in your health and longevity.
3. Drinking Excessive Alcohol
While there is nothing wrong with drinking alcohol, there is a problem if you drink too much of it. Red wine can have benefits; however, try to opt for water over alcohol. Avoid heavy alcohol, as it will increase your risk of many health problems, such as type 2 diabetes, heart disease, liver disease, and cancer. If you really like the taste of certain alcoholic drinks, try to make a non-alcoholic version. In this way, you will be drinking to your health rather than to a decreased longevity.
4. Choosing Not to Exercise
It has been widely known that sitting is the new smoking. Constantly sitting will destroy your overall well-being and health. If you want to increase your longevity, you are going to need to get out and exercise every day. Sadly, exercise has often been sold to us as a way of punishment, but this doesn't have to be the case. Instead, try to find a few forms of exercise that you enjoy.
A couple ideas could be walking, swimming, or cycling. You don't have to run marathons or lift weights to be healthy. Simply taking a 30 minute walk a day can do wonders for your health. Start small and build up as you work on your health. You could also switch up your exercise routine, such as swimming on Monday, cycling on Tuesday, walking on Wednesday, aerobics on Thursday, and dancing on Friday. If you make exercise fun, it will never feel like work.
5. Allowing Stress to Control Your Life
Stress is a constant problem in many people’s lives. Perhaps you are particularly stressed over a project at work, a new friendship, or relationship issues. Give control over to Jesus and choose to trust Him (Proverbs 3:5-6; Psalm 55:22). Allowing stress to control your life will result in a decreased quality of life as well as a shorter lifespan.
Stress is known to be a silent killer for a reason. Do what you can to remove stressors from your life and opt into more enjoyable activities. Take time to participate in the activities you enjoy, talk with the Lord in prayer, and cast your cares on to Him (1 Peter 5:7). Choosing to partake in these healthy stress reduction tactics will help you live a longer and happier life.
6. Not Planning For the Future
Planning for the future is often taught within the realms of buying a home or applying for a job, but it is also important for your health and life. If you are only ever living for “the now,” you will never think about the future. For instance, if you want a cheeseburger now, then you are only thinking about your present desires. You are not taking into account how the cheeseburger can raise your cholesterol levels and potentially make you gain weight.
Challenge yourself to step away from making decisions on the spur of the moment and start to plan ahead. Think about personal goals you have for the next few years. Now jot down a few ways you can achieve these goals. By planning for the future, you will live to see the future because you are living a healthier life.
7. Going Out to Eat Instead of Cooking at Home
Healthy eating cannot be stressed enough. While it can be tempting to order in food or pick up fast food, it is simply not healthy. While there is nothing wrong with getting food out in public a few times a year, it is important to avoid eating out every day. Food out in public tends to be processed, high in fat, sugars, and carbs, and high in calories. This is why it is crucial to eat at home, and cook healthy meals rather than going out to eat.
A few recipe ideas you could try include baked salmon with vegetables, a vegetarian protein source with sweet potatoes, or whole grain pasta with a homemade tomato sauce. Healthy doesn't have to be tasteless or flavorless; instead, it can be delicious, filling, and hearty.
Many everyday habits are harming your longevity. Continuing in these practices will damage your overall health and cause you to develop health problems. The good news is that you can stop these everyday habits and replace them with healthy habits.
