HEALTH Never to give you u R got e p..?

Natasha Holt

With habits like smoking or binge drinking alcohol, there’s no question we should quit for the sake of our health. But what about those little vices that help get us through the day? GP Dr Suhail Hussain (drsuhailhussain. com) explains which bad habits we need to kick into touch.

From our lunchtime diet soda to a sprinkle of salt on our chips, which of our guilty pleasures do we really need to ditch, asks

DRINKING A DAILY CAN OF DIET COLA

Must I quit? YES

We all know low-cal fizzy drinks aren’t going to add any nutritional value to our diets but still millions of people regularly drink diet cola. And according to Dr Hussain, we should all quit to improve our health. “Choosing healthier beverages can boost hydration and sleep quality,” he says.

While a diet version might seem like it would help weight loss, some studies suggest artificial sweeteners can actually stimulate hunger hormones and increase our risk of obesity.

There’s also concern artificial sweetener aspartame, in many low calorie drinks, could be linked to cancer and that these drinks increase our risk of high blood pressure and diabetes. So Dr Hussain advises erring on the side of caution. “Water is best,” he says.

WEARING CONTACT LENSES CONSTANTLY Must I quit? NO

There are around 3.7 million contact lens wearers in the UK, which represents nine per cent of adults aged 15 to 64. For many, it’s tempting to wear them every day, but excessive use of contact lenses can starve the cornea of oxygen.

“Prolonged contact lens wear can increase the risk of eye infections, dry eyes, and corneal ulcer,” warns Dr Hussain. However, if you stick to the recommended 10-12 hours per day, this should be safe.

“Single use disposable lenses offer safer daily wear. Additionally, consider lenses with higher oxygen permeability and ensure proper lens care to prevent infections,” he adds.

“Wash your hands thoroughly and ensure they are completely dry before touching your contact lenses, because getting water on them leaves you at risk of acanthamoeba, a bug that can lead to pain and visual impairment.”

A SPOONFUL OF SUGAR IN TEA Must I quit? YES

The odd spoonful of sugar in your hot drink might not sound like a problem, but bear in mind your total sugar consumption should be just 30g – or seven teaspoons – per day. “If you have four cups of tea a day, that’s four teaspoons of sugar just in your tea. It’s an easy thing to give up,” says Dr Hussain. A largescale study found high sugar consumption led to increased risk of metabolic disorders and heart problems.

“Lowering sugar intake can reduce the risk of obesity, diabetes, heart disease and dental issues,” says Dr Hussain. And the good news is that research has shown cutting out sugar from a cup of tea didn’t make participants any less fond of the beverage.

EATING CHOCOLATE EVERY DAY

Must I quit? NOT ALWAYS

The good news for chocoholics is that indulging in our favourite sweet treat does have some health benefits – but only if it’s dark.

A 12-year study suggested regularly indulging in dark chocolate can cut the risk of heart attacks and strokes. That’s because it is rich in antioxidants and one Harvard University study showed

people who ate dark chocolate or more times a month lived for st a year longer than those who t. The bad news is that chocolate, cularly milk and white chocolate, h in sugar and saturated fat – with bar averaging 250kcal, which is 10 ent of a man’s recommended daily e and 12 per cent of a an’s. s essential to consume olate in moderation as it ead to weight gain and r health issues,” says Dr ain. “If you’re eating it daily, or a few squares of dark olate. Milk chocolate ld be an occasional treat.”

IGHTLY GLASS OF WINE t I quit? YES

rding to the latest figures, eight per of men and five per cent of women k daily. But is a nightly glass of wine y so bad if it’s part of an otherwise hy lifestyle?

Well, yes according to Dr Hussain. “Moderate consumption is linked to certain health benefits like improved heart health. “However, it’s essential to balance these benefits with potential risks, including liver disease, certain cancers and alcohol dependence,” he says.

“The recommended maximum alcohol intake is 14 units a week. One glass of wine contains approximately 2.5 units, which would put you over the limit immediately if you drink every night.”

One study of 600,000 people showed adults drinking 14 to 25 units per week had a shorter life expectancy and were more likely to suffer stroke, fatal aneurysms, health failure and death. So it is worth cutting out that evening tipple. Try to have at least three consecutive nights a week without alcohol.

A WEEKLY TAKEAWAY Must I quit? NO

After a hard week, many of us look forward to our favourite takeaway.

However, recent research has shown that eating one twice a week is associated with an increased risk of obesity, diabetes and cardiovascular disease. That said, Dr Hussain believes that as long as we choose takeaways carefully, we don’t have to give up this treat just yet. “Incorporating occasional takeout meals into an overall healthy diet can promote a balanced approach to food consumption,” he says.

“The key is making smarter choices when ordering, opting for dishes rich in vegetables, lean proteins, and whole grains. Portion control and being aware of your total weekly calorie intake is also crucial.

“Allowing occasional treats can prevent feelings of deprivation, making it easier to maintain a healthy eating plan long-term.”

BINGE-WATCHING TV Must I quit? YES

Binge-watching TV shows has become a popular pastime, but it’s essential to consider its effects on both mental and physical health. “Excessive viewing can lead to a sedentary lifestyle and increased health risks,” says Dr Hussain. Research has shown that binge-watching significantly raises the risk of mental health problems such as anxiety and depression, affects sleep quality and leads to unhealthy eating.

One 2018 study showed prolonged sitting for binge-watching puts you at much at risk from deep-vein thrombosis as long-haul flights or illness.

So, while the odd TV marathon isn’t going to kill you, don’t make a habit of it.

“Setting limits on screen time, taking regular breaks, and balancing viewing habits with other healthy activities is vital,” adds Dr Hussain.

ADDING SALT TO MEALS Must I quit? NO

According to research, people who always add salt to their dinner are 28 per cent more likely to suffer an early death than those who don’t.

But Dr Hussain believes this risk can be minimised if you cook from scratch. “While salt is essential for bodily functions, excessive intake can lead to high blood pressure, a risk factor for heart disease and stroke,” he says.

“Most people consume more salt than the recommended daily limit due to its presence in processed foods.

“Eating freshly prepared meals can help you control salt intake. Alternatively, use herbs, spices, or lemon juice to enhance flavour instead.

“If you do use salt, do so sparingly and consider adding it during the cooking stage rather than at the table.”

A COFFEE BOOST Must I quit? NO

Regularly consuming more than 600mg of caffeine each day – roughly the amount found in six to seven 8oz cups – has been shown to increase your risk of sleep problems, thinning of bones, anxiety, high blood pressure and stomach acidity.

But in small amounts coffee can actually have health benefits.

“Regular consumption has been linked to a lower risk of several diseases,” says Dr Hussain.

“Consuming no more than three to four cups per day and also being mindful of other caffeine sources, can help manage intake.”

SCROLLING SOCIAL MEDIA Must I quit? NO

In spite of what the phrase ‘doom scrolling’ implies, spending time on social media isn’t always negative. A 2020 study showed that using social media as part of an everyday routine and responding to content posted by others actually helps to improve users’ mental health.

This is because, used correctly, social media can facilitate social connections and peer support.

“Don’t give it up but don’t live your life through it,” advises Dr Hussain.

“Excessive use of social media has been linked to increased feelings of anxiety, depression, and loneliness.

“Setting limits on daily use, curating positive content, and ensuring social media doesn’t replace face-to-face interactions or physical activities can help mitigate adverse effects.”

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Try to have three nights in a row each week without alcohol