Never got to give you up?
FROM A DAILY DIET COLA TO A SPRINKLE OF SALT ON OUR CHIPS, WHICH OF OUR GUILTY PLEASURES DO WE REALLY NEED TO DITCH, ASKS
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 should kick into touch.
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 you might think a diet version helps 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 could be linked to cancer and that these drinks increase our risk of high blood pressure and diabetes.
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 large-scale 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.
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 that people who ate dark chocolate three or more times a month lived for almost a year longer than those who didn’t. The bad news is that chocolate, particularly milk and white chocolate, is high in sugar and saturated fat – with one bar averaging 250kcal, which is 10%of a man’s recommended daily intake and 12% of a woman’s.
“It’s essential to consume chocolate in moderation as it can lead to weight gain and other health issues,” says Dr Hussain. “If you’re eating it daily, opt for a few squares of dark chocolate. Milk chocolate should be an occasional treat.”
A nightly glass of wine Must I quit? Yes
According to the latest figures, eight per cent of men and five per cent of women drink daily. But is a nightly glass of wine really so bad if it’s part of an otherwise healthy 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 weekly calorie intake is also crucial.”
Binge-watching TV Yes
Must I quit?
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 deepvein thrombosis as long-haul flights or illness. So, while the odd TV marathon won’t kill you, don’t make a habit of it.
Adding salt to meals No
Must I quit?
According to research, people who always add salt to their dinner are 28% 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. If you do use salt, do so sparingly.”
A coffee boost No
Must I quit?
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 and responding to content posted by others helps to improve users’ mental health. This is because 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.