I’m a Doctor, Here Are the 10 Daily Habits That Are Ruining Your Health

Drink coffee first thing in the morning and forget to breathe through your nose instead of breathing through your mouth.

These two things may seem trivial and completely unrelated, but they could have a significant impact on your health.

Chris Boettcher is a physical therapist in South Carolina who has amassed a large following on social media for his daily health tips and weight loss advice.

Drawing on recent research, he revealed the ten surprising habits that lead to weight gain, ruin sleep and leave people feeling less energetic.

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Unveiling his online list – already viewed by 700,000 people – he said: “Health is simple.

“(Junk food companies) have spent the last few decades trying to make your lifestyle, your food, and the information you consume as far away from simplicity as possible.”

Drink coffee first

The first thing is drinking coffee too early.

If you’re having a cup of coffee this early, it’s for the buzz, right? But Boettcher warns that caffeine is a diuretic that causes the body to lose water.

In the morning you are already dehydrated because you haven’t drunk water for eight hours and you lose fluid when you sleep through sweating.

He advised drinking about four cups of water before taking your coffee fix.

The USDA says men should drink 13 cups of water per day while women should drink 11 cups.

Emails in bed

It can be tempting to reach for the phone first thing in the morning to check emails and notification messages.

But Boettcher cautioned against that, saying there was “no worse way” to start the day.

“Spend some time outside, preferably moving, before checking your devices,” he suggested.

Experts suggest that early morning phone use can trigger a stress response, causing the body to release cortisol, affecting mood throughout the day.

Studies have also suggested that phones have a “brain drain” effect and reduce people’s cognitive ability when they are in close proximity.

Mouth breathing

It is estimated that more than half of Americans are “mouth breathers,” meaning they breathe primarily through their mouth rather than their nose.

Mouth breathing can cause a dry mouth because the constant flow of air in and out can cause water to evaporate, increasing the risk of bacterial growth and therefore problems such as tooth decay or infections.

It can also disrupt sleep if the tongue retracts into the mouth and blocks the airway, causing snoring and sleep apnea, interrupting healthy sleep.

To combat this, Boettcher recommends practicing “conscious breathing through your nose and considering using duct tape while you sleep.”

Press send before going to sleep

Once settled into bed, many play on their phones: they browse the latest news or send text messages or emails.

But experts warn against this, saying the blue light from phones can disrupt sleep and keep the brain in an “active” mode.

Boettcher recommends turning off all devices after 5 p.m., using “Do Not Disturb” mode, and scheduling this to happen every night.

Using a phone before bed can cause hyperarousal before sleep, making it harder to fall asleep.

It can also trigger stress, causing the release of hormones like adrenaline, which also makes it harder to fall asleep.

Eat cereal for breakfast

Cereal manufacturers like to remind us that breakfast is the most important meal of the day.

But grains are often high in carbohydrates and refined sugars, which can trigger rapid sugar spikes when consumed.

“That’s why you feel chronically tired and hungry later in the day,” Boettcher said.

Instead of cereal, he recommended a protein- and fat-based breakfast, such as eggs, oatmeal, berries and nuts.

Eating too little protein

Doctors say eating protein is a great way to feel fuller longer and lose weight.

And Boettcher is no exception, also recommending that people focus on a high-protein diet.

The USDA says people should eat 50 to 175 grams of protein per day.

Boettcher urges everyone to aim for the maximum of that estimate — the equivalent of nearly four steaks a day — to reap the health benefits.

“We want protein to be at the heart of our diet for satiety, muscle growth and repair, and immune functionality,” he said.

Protein is the most satiating of the three macronutrients: carbohydrates, fats, and proteins.

Sitting at a desk

According to estimates, more than eight in ten Americans work in an office.

This can force them to stay in one place for more than eight hours a day, which can have negative effects on their health.

Boettcher says sitting at a desk for more than six hours increases the risk of many complications, including poor posture, weight gain and an increased risk of chronic diseases.

And his claim is backed up by studies, which found that office workers were 13% more likely to die from any cause than those who didn’t work at a desk.

Boettcher said workers should try to move every hour by standing, stretching or walking to limit the negative health effects of the job.

Drink soda and fruit juices

High-calorie drinks are appealing, but they may be best avoided.

A can of Coca-Cola contains 39 grams of sugar — more than the recommended daily intake for both men and women — while a glass of orange juice contains 25 grams.

Experts warn that because there is no fiber, this sugar is absorbed directly into the bloodstream, causing a sugar spike.

“Reducing liquid calories from fruit juice, soda and alcohol is an important lever to pull for weight loss and improved overall health,” Boettcher said.

Drinking alcoholic beverages with dinner

Many of us enjoy enjoying a glass of wine or beer with dinner after a hard day at work.

But Boettcher warns against this, saying it can lead to weight gain, anxiety and increase the risk of chronic diseases.

Drinking alcohol late in the day also increases the risk of sleep disruption because it suppresses REM sleep, which is needed to process memories from the day.

A pint of beer or a glass of wine contains about 14 grams of pure alcohol.

Since the liver breaks down alcohol at a rate of about 10 grams per hour, it can take up to two hours to clear just one of these drinks from the bloodstream.

“A few drinks a week won’t kill you,” Boettcher said, “but if it’s every day, it might.”

Looking at a bright light as bedtime approaches

Another complication of watching screens in bed is that they can disrupt sleep.

These lamps use blue light, which can inhibit the release of melatonin in the brain, signaling that it is time to sleep.

Boettcher recommends using blue light blockers or turning off screens an hour before bed to avoid this.

“We want to avoid this at all costs,” he said.