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5 Habits That Make You Unhealthy (And How To Fix Them)

5 Habits That Make You Unhealthy (And How To Fix Them)

The New Year is coming, so there are resolutions to be made. But before you start promising yourself you will live healthier, why not start by identifying the bad habits you have right now? Most of us are doing small things we are not even aware of, but which does ourselves a lot of damage. Here are some habits I managed to identify in myself.

1. Faulty sleeping habits

The way you sleep can have a lot to do with your posture and your back pains. There are three main sleeping positions: on the back, on the belly, and on a side. The best of them is on the back, because your entire body is sitting straight. Sleeping on your belly forces you to twist your neck, while sleeping on a side requires more support in order to keep your spine straight.

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Regardless of how you like to sleep, make sure your spine is supported[1] and stays straight. Any unnatural curve can lead to back pains, especially in the long run, so always keep an eye on how your body is supported during sleep.

2. Faulty posture

Look around you. Do it! If you are at the office you will see your colleagues sitting in their chairs with their spine awkwardly twisted and their heads tilted forward. If you are on public transportation, you will see people shrinking their entire body due to cold, or keeping their shoulders and heads rolled forward so they can text on their smartphones. Keeping your body in a faulty posture can to alter your health in dramatic ways,[2] damaging your bones and your muscles.

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To avoid having the posture of an elder in your 30s, you can train yourself to sit upright. This is not going to be easy – I am saying this from my own experience! Exercise by dragging your shoulders downwards and backwards, pushing your chest forward. Keep your chin up and breathe deep, as this will exercise your abs and back muscles, as well as the diaphragm. If you have to text, keep the phone as high as needed, so your chin is not tilted downward, dragging the neck with it.

A good way to relax your muscles and relieve some of the pain you will feel as you start improving your posture is getting a massage, either in a massage chair, or by a professional.

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3. Your breath is too shallow

Singers and athletes know very well how shallow other people breathe, and how damaging this bad habit is in the long run. Most people breathe with their upper chest, which means they don’t use the diaphragm, and they take in small amounts of air. This translates into a poorly oxygenated blood stream and body. The correct way to breathe is using your diaphragm,[3] inflating your belly. This enables you to take in bigger amounts of air, inflating the lungs completely. As you do so, your body is going to receive more oxygen, promoting better functions of the internal organs, especially the brain.

4. You’re not getting massages

Getting a massage is often considered a habit of the rich and famous, but in fact you should schedule a massage session from time to time, regardless your revenue. Nowadays, massages are available for everyone, and you can also get your own massage chair[4] or portable massager to help you unwind after a long day. A massage can help your muscles relax, which is going to ease your aches, especially if you are used to going to the gym. Stretching is another important thing to do, as it helps improve your mobility and provides muscle strength. Stretching and massages help you get rid of the lactic acid that builds up in the muscles after a workout. The best way to benefit from stretching and massages is to stretch before and after each workout, and get a massage once a week or twice a month.

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5. Listening to loud music

Remember when your mother told you to stop listening to loud music? Well, she was right! Listening to loud music is a bad habit[5] many people have, especially millennials. However, this habit can lower your hearing sensitivity, and can even lead to hearing phantom sounds, or ear pain. This happens because our ears are not built for listening to loud sounds for extended periods of time. To avoid damaging your hearing, wear ear plugs at loud concerts, and keep the volume of your music down, especially on headphones.

Featured photo credit: Unsplash via unsplash.com

Reference

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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