Living more does not necessarily mean living better. The study “Global Healthspan-Lifespan Gaps Among 183 World Health Organization Member States”performed by the Mayo Clinic in the United States, he analyzed the population of more than 180 countries and showed that while life expectancy is increasing in several nations, most people come to old age facing more chronic diseases – such as cardiovascular, neurological and kidney problems – and a significant drop in quality of life.

According to the survey, the world population lives, on average, 9.6 years of life facing some health problem. According to Carlos Augusto Figueiredo Correia, a doctor in the area of ​​AmorSaúde Medical Clinic, a network of partner clinics of all everyday habits, often considered harmless, can compromise health over the years.

“The big problem of harmful habits is that they accumulate silently. Repeated small attitudes can have a much greater impact on our health than you think,” he says. Therefore, the doctor lists common habits that deserve attention. Check it out!

1. Use the phone in bed before bed

The habit of checking the phone before bed is common today, however, the blue light emitted by the canvas interferes with the production of melatonin – the hormone of I am – Harming rest and increasing the risk of cardiovascular problems, obesity and changes in mood. “Poor sleep quality can appear associated with diseases such as hypertension, diabetes and even depression. The ideal is to avoid using electronics at least 30 minutes before bed,” says the doctor.

2. Stay sitting all day

A sedentary routineoften aggravated by remote work or long hours in front of the computer, considerably increases the risk of heart disease, diabetes, obesity and back pain. “It is important to get up, walk and lengthen the body every hour or two to stimulate circulation and reduce the negative effects of physical inactivity,” recommends Carlos Augusto Figueiredo Correia.

3. Have coffee in place of the water

Excessive coffee consumption can cause dehydration, overload the kidneys and impair the body’s balance. “Excessive caffeine has diuretic effect, which can lead to the loss of essential liquids. The ideal is to interspersing coffee with water throughout the day,” warns the professional.

4. Jump breakfast or fasting without guidance

Stop feeding in the morning or join fasting Extended without medical follow -up can deregulate hormones, decelerate metabolism and favor weight gain. “Not everyone adapts to fasting. The first meal of the day is important to provide energy and hormonal balance,” says the doctor, who also highlights the need not to start restrictive diets without the accompaniment of a professional.

5. Eating fast and distracted

Chew little, eating in front of the TV or phone and not paying attention to meals can cause indigestion, reflux, weight gain and even food anxiety. “Conscious diet helps in satiety and improves the digestive process. Reserve an exclusive moment for meals, away from the screens”, guides Carlos Augusto Figueiredo Correia.

6. Exaggerate the consumption of hidden sugar

Industrialized and ultra -processed foods contain large amounts of disguised sugar, which can lead to the development of chronic inflammation, type 2 diabetes and even neurodegenerative diseases such as Alzheimer’s. “The ideal is to read the labels and give preference to natural and minimally processed foods,” advises the doctor.

7. Spend a lot of time in closed environments

Lack of sun exposure reduces levels of vitamin dessential for bone health, immune system and mental well-being. “Whenever possible, expose yourself to the sun for at least 15 minutes a day, with proper care, using sunscreen and avoiding times between 10h and 16h,” the doctor recommends.

8. Abuse the headphones

Prolonged use of headphones in high volumes can cause early hearing loss, buzzing and increased brain stress. “The safe volume is one that allows you to hear external sounds. And the use should be moderate, with hearing rest intervals,” he explains.

9. Excessive screens and social networks

The exaggerated consumption of informationespecially on social networks, it can cause mental overload, impair concentration, increase anxiety and interfere with sleep. “The ideal is to set limits on the use of networks and seek offline activities to relax the brain,” recommends Carlos Augusto Figueiredo Correia.

10. Do not pay attention to posture

Bad postural habits at work, using mobile phone or physical activity can generate chronic pain, herniates, breathing problems and muscle fatigue. “Correcting posture and investing in ergonomics in the workplace makes all the difference to the health of the spine and the respiratory system”, reinforces the expert.

Adopting healthier habits

For those who want to change these behaviors, Carlos Augusto Figueiredo Correia guides that the first step is consciousness. From this, it is possible to make minor substitutions in everyday life, such as:

1. Create an appropriate sleep routine;
2. To practice physical activities regularly;
3. Drink more water and reduce caffeine consumption;
4. Reserve moments for conscious food;
5. Reduce the use of screens before bed;
6. Take breaks during work to lengthen the body;
7. Seek outdoor moments;
8. Control the volume of the headphones;
9. Adopt stress relaxation and management practices;
10. Regularly consult health professionals.

“The secret is in Constancy. No need to make radical changes overnight. The important thing is to start, even gradually, to take care of health in an integral and preventive manner,” concludes the doctor.

By Nayara Campos