How Bad Is Your Bad Health Habit… Really?
We all know in our hearts that we shouldn't do these things if we want to stay healthy - but which ones can you get away with occasionally and which ones just aren't worth the risk? We asked loads of experts to find out...
iStockNot drinking enough water
Dehydration is no joke - and drinking several glasses of water a day is the best way to avoid it. “As a rough rule of thumb, most people need about 1.5 to 2 litres of fluid a day,” says Dr Kim Glass, lead physician at the Bupa Clinic on Basinghall Street. “Your body needs it to get rid of waste products and transport nutrients around the body. You can get the fluid you need from other drinks like tea, coffee, milk or fruit juices and also from your food - but water is the best choice as it contains no additional sugar or calories.” Dr Glass says to keep an eye out for signs of dehydration - dry lips, exhaustion, headaches and dark urine - and drink more water if they occur.
Expert danger rating: 3/5
Wearing the wrong eye prescription
If you’re still wearing the same glasses you bought years ago, they could need more than a style upgrade. It’s important to keep your prescription current so that your vision is the best it can be - but, in this case, your laziness isn’t necessarily hurting you. “You may not be able to see very well and you may get a headache or double vision,” says Sarah Farrant, optometrist and member of the College of Optometrists. “Although it won’t lead to any lasting damage. However it is particularly important to wear a pair of glasses or contact lenses with the correct up-to-date prescription if you need them for driving.”
Expert danger rating: 2/5
iStockNot eating fruits and vegetables
It’s been ingrained in us that we need to get our “five-a-day” - but according to obesity researcher Zoe Harcombe you can pass on the fruit and just focus on the veg. “You will suffer no harm if you never eat fruit again,” she says. “Vegetables are better than fruit nutritionally and less sugary. The only vitamin/mineral that veg is vital for is vitamin C. You can get it from liver (not many people know that!) but you'd need to eat it raw. Assuming you don't want to eat raw liver daily, veg is vital to get vitamin C or you can die from scurvy.”
Expert danger rating: 5/5 (for vegetables)
Rex FeaturesLooking at the sun
There’s a reason why your natural reaction is to squint when it’s sunny out. “Looking at the sun just for a few seconds can be extremely damaging to the eyes and may cause blindness,” says Sarah Farrant, optometrist and member of the College of Optometrists. To protect your eyes, she recommends wearing sunglasses whenever you’re outdoors, year-round - not just during the summer. Consider this health warning an excuse to buy a new pair for autumn. But, unless you’re a celebrity, do take them off once you go inside.
Expert danger rating: 3/5
iStockSleeping in your contacts
Who hasn’t absentmindedly fallen asleep with their contacts in after a night out? It’s an easy mistake to make but it will leave you with desert-dry eyes - and possibly worse. “My advice would be not to sleep in your lenses unless your optometrist has told you it is safe to do so, says Sarah Farrant, optometrist and member of the College of Optometrists. “Your eyes need to breathe. When you are not blinking your contact lenses will not move on your eyes as much as when you are awake, meaning that you are at more risk of infection.”
Expert danger rating: 3/5
Listening to loud music on headphones
Have you ever noticed that when you adjust the volume on your smartphone with your earbuds in, the bar turns red at a certain point? That handy warning is there for good reason, to signal that you’re entering the volume danger zone. “Some MP3 players can reach volumes of 100dB. This is louder than a pneumatic drill and well above the level where noise can damage your hearing,” says Louise Hart, Audiology Specialist at charity Action on Hearing Loss. “We recommend investing in noise-cancelling earphones. They reduce the outside noise, making you less likely to turn them up past the ‘danger limit’. Although hearing loss isn’t life threatening, it can dramatically affect people’s quality of life and in extreme cases could be life limiting.”
Expert danger rating: 3/5
iStockEating expired foods
There’s nothing worse than making a cup of tea and realising your milk is past its date. It may be tempting to just pour it in anyway and hope for the best - but it wouldn’t be smart. “Perishable foods labeled ‘use by’ tend to go off quickly and potentially can put your health at risk by causing food poisoning,” says Christina Merryfield, lead dietician at the Bupa Cromwell Hospital. “The label ‘best before’ tends to appear on foods that are not always perishable and focuses more on quality rather than safety.” Unfortunately, milk falls under the first category.
Expert danger rating: 4/5
Wearing high heels every day
You know that feeling of extreme misery you get after a night of dancing in four-inch stilettos? Mr Kaser Nazir, podiatric surgeon at The London Foot Clinic, calls it a “high heel hangover.” In addition to aches and pains, he says frequently wearing high heels can put strain on your back and lower legs, adversely affect joints and muscles and can eventually cause arthritis or foot deformities. “In my opinion, women are going to wear heels no matter what you tell them,” he says. So to limit problems, he recommends you not wear heels higher than three inches and wear supportive shoes for commuting to work and walking long distances.
Expert danger rating: 3/5
iStockEating red meat
If you love a nice juicy steak, get ready to celebrate. Though red meat often gets a bad rap, obesity researcher Zoe Harcombe says it’s undeserved. “It's the opposite of bad,” she says. “Red meat and fish are the most nutrient dense foods we can consume. Scare stories in the media have a ‘red meat’ headline and then move to ‘red and processed meat’ in the tagline and then the article is about the real baddie - processed meat. We must stop putting red and processed meat in any sentence together.”
Expert danger rating: 1/5
rexHanging out with friends who smoke
Of course, we know it’s terrible to smoke cigarettes - but we all have that one friend who just refuses to quit. Just how much damage are you doing by occasionally walking near her while she’s puffing away? According to Dr Laurence Gerlis from SameDayDoctor London Clinic, it’s a risk you don’t want to take. “Any passive smoking is too much – even living with a smoker who never smokes in front to you is bad and terrible for children. They will always be breathing out toxins.”
Expert danger rating: 4/5
iStockDrinking diet soda
There seems to be loads of controversy over diet soda - and many dieters think of it as their go-to weight-loss beverage. But according to obesity researcher Zoe Harcombe, its aspartame content makes it one of the worst things you can consume. “Just search ‘the dangers of aspartame’ and decide for yourself,” she says.
Expert danger rating: 5/5
iStockSkipping breakfast
Breakfast is often lauded as “the most important meal of the day” - but are you doing any damage by fasting until lunch? “It’s perfectly safe,” says obesity researcher Zoe Harcombe. “There are some studies that show those who eat breakfast are less likely to 'overeat' later in the day, but there are also studies that show it makes no difference. This isn't going to kill you either way! If your breakfast of choice would have been sugary cereal, you're better off skipping it.”
Expert danger rating: 1/5
iStockDrinking a glass of wine every night
Stressed after a long day at work? Don’t think twice about popping open that bottle of merlot. Christina Merryfield, lead dietician at the Bupa Cromwell Hospital, says: “As long as you are within your safe limits (no more than 2-3 units for women, with at least two alcohol free days), there may be some benefits in moderate drinking.” And Dr Laurence Gerlis from SameDayDoctor London Clinic agrees that one glass is just fine - and can be good for the heart. Cheers to that!
Expert danger rating: 1/5
Rex FeaturesBinge drinking
Okay, so you’re allowed a couple drinks a day. But can you save them all up for Saturday night, instead? Not so much. Alcohol intake should be no more than 2-3 units for women a day, with at least two alcohol-free days a week,” says Christina Merryfield, lead dietician at the Bupa Cromwell Hospital. “This guideline applies no matter however often you drink. You cannot compensate by saving all your units (14 units for women a week) for one night. Drinking large amounts can compromise your long-term health.” We’re not saying we’ve never had one too many - but every time you do, you’re taking a risk.
Expert danger rating: 4/5
iStockDrinking loads of coffee
If you’ve got a bit of a Starbucks addiction you’re likely putting strain on your bank account - but your health probably isn’t suffering. “Too much caffeine can contribute to short-term side effects such as hyperactivity and disturbed sleep,” says Christina Merryfield, lead dietician at the Bupa Cromwell Hospital. “But moderate intakes, (2-3 mugs a day) can contribute to your fluid intake.”
Expert danger rating: 2/5
Never seeing the sun
In the winter, many of us get to work before the sun is up and leave after it sets. This means we may only get exposure to sunlight on the weekends and that’s just not enough. “Vitamin D deficiency is very common in the winter,” says Dr Laurence Gerlis from SameDayDoctor London Clinic. “Also you may suffer from seasonal affective disorder (SAD), which is depression caused by lack of sunlight.” To combat this, consider taking Vitamin D supplements when the days are short and make a conscious effort to step outdoors for lunch - even if it’s just for a quick walk around the block.
Expert danger rating: 2/5
AlamyIgnoring random aches, pains or lumps
Many of us dread seeing the GP and take the “wait and see if it goes away” approach when any new issues arise. But it’s always better to be safe than sorry.
“It’s important to be aware of the more obvious signs of possible problems and get them checked by a GP - for example lumps that are changing in size or shape, a history of previous problems, weight loss, fatigue or any other symptom that persists,” says Dr Kim Glass, lead physician at the Bupa Clinic on Basinghall Street. “It’s never a good idea to ignore any new lumps, especially if they are changing or growing.”
Expert danger rating: 4/5
Rex FeaturesSitting all day long
There’s been plenty of buzz lately around the negative effects of an office job and how dangerous it can be to sit in front of a computer for eight or more hours a day. Yet so many of us don’t have a choice. Of course, one option is to get a snazzy treadmill desk - but a more practical solution is to take breaks and stay active. “If you work at a desk job of course it is better to do lots of exercise in your free time but it is still bad to be sitting at a desk all day,” says Dr Laurence Gerlis from SameDayDoctor London Clinic. “It’s bad for posture and and awful for your neck, shoulders and back. It’s also bad for veins in the legs and weight control. I usually advise people to get up and walk around for 15 minutes in every hour.”
Expert danger rating: 2/5
Not wearing sunscreen in winter
Sure, you lather up with SPF when you’re on holiday in Spain - but when you’re walking to the train station in November it can be easier to overlook. “Levels of UVA vary far less with the seasons compared to burning UVB rays,” explains Dr Stefanie Williams, Dermatologist and Medical Director at European Dermatology London. “While in winter you might not get sunburned, your skin can still be exposed to significant amounts of UVA without even noticing - and both can contribute to the formation of skin cancer.”
Expert danger rating: 4/5
iStockNot washing your hands
You’ve probably witnessed someone come out of the toilet and walk straight out the door without washing her hands - and you probably cringed. As our parents taught us from day one, washing your hands after using the loo is essential. And it’s not a bad idea to give them a scrub before eating or cooking and after holding those icky poles on the Tube. “Your hands will come into contact with germs every time you touch something,” says Dr Kim Glass, lead physician at the Bupa Clinic on Basinghall Street. “Although it’s impossible to keep your hands completely germ-free, washing them regularly is the best way to prevent infections such as colds and flu. However you should avoid over washing them as this can aggravate the skin.”
Expert danger rating: 2/5
iStockScratching your itchy skin
When your doctor tells you not to scratch an itchy rash or bite, she’s not just saying it to torture you. “When you scratch your skin, you can create micro-traumata in the skin (especially when scratching using the fingernails, which is unfortunately particularly satisfying),” says Dr Stefanie Williams, Dermatologist and Medical Director at European Dermatology London. “Bacteria from your hands or the environment can then get into the skin and cause potential infection. Also, depending on how deep you have scratched, there is a chance that you will be left with a scar. So, it’s best to avoid scratching altogether. However, if you absolutely must, then make a fist, tuck in your thumb and scratch with your finger knuckles rather than the nails.”
Expert danger rating: 2/5
