16 Harmful Habits You Think Are Healthy But Are Actually Harming Your Body

Leading a healthy lifestyle can be really challenging in today’s modern world. The fast pace and busy schedule most of us face on a daily basis can make it hard to find the time and energy to prepare nutritious meals, get sufficient physical activity, or carve out time to look after our mental health and its easy to slip into harmful healthy habits that are anything but. 

Despite this, most Australians value their health, and do the best they can to take care of their mind and bodies. This, along with advancements in medical technology, have led to an increasing life expectancy in Australia.

Australians also tend to rate their own health well, and the health of Australians overall tend to compare favourably with other countries around the world. However, it is important to note that overall figures may conceal poorer health statistics for some population subgroups, such as Aboriginal and Torres Strait Islanders and older Australians. 

The health status of individuals and populations groups are influenced by a wide range of factors, including genetic predispositions to some ailments, social and economic factors, and of course personal factors including our health and wellbeing habits. The personal decisions we make each day around our sleep, diet, exercise, sun exposure, use of substances like caffeine and alcohol, all make a difference to our overall health and wellbeing. Trends show that people in Australia are slowly becoming more health conscious, including adopting healthy habits like avoiding smoking and eating enough fruit and vegetables.

However, some habits and practices that you may think are healthy, might actually be doing more harm to your body than you realise. Here are some habits you may think are healthy, that you may want to reconsider to protect your health and wellbeing.

16 Common Harmful Habits Australians May Think Are Healthy

1. Adhering to a Strict Diet

Source: Unsplashed

Eating a nutritious diet is probably the first thing that comes to most people’s minds when they start thinking about healthy habits. This makes a lot of sense, as the food we eat is used as fuel for our bodies to think, breathe, move and perform a wide range of essential bodily functions like digestion and circulation. However, for many years people have been led to believe that dieting, or restricting your caloric intake, is a healthy habit for people wanting to control their weight. In reality, eating too few calories over a long period of time puts you at risk of missing out on essential nutrients like protein, carbohydrates, healthy fats and vitamins and minerals, making strict diets a harmful healthy habit. Undereating can also reduce your bone density, which is especially dangerous for older people who may be at greater risk of osteoporosis and fractures if they don’t have enough calcium in their diet or have too low a body fat percentage. Finding a healthy balance between consuming nutritious foods and adequately fueling your body is the best way to maintain your health, so be sure to adopt a realistic approach and avoid any fad diets.

2. Over-Exercising 

Source: Unsplashed

Staying active is a great way to keep your mind and body performing well, and can help prevent illness and injury by keeping the body strong and agile. However, it is definitely possible to have too much of a good thing. Rest is just as important for improving physical fitness as exercise, and over-exercising can have its own health risks. Exercising too much can lead to injury and excessive soreness, anxiety, depression and unwanted weight loss. This is especially important for older people, who may take longer to heal from exhaustion or injuries as a result of excessive exercise. Taking a moderate approach is the best way to keep fit, healthy and safe in your later years and ensures you avoid this harmful healthy habit. 

3. Drinking Red Wine Every Day

Red wine has acquired a reputation for having potential health benefits, thanks to the presence of antioxidants in the grapes used to create the beverage. Researchers have long debated the health merits of red wine, however it seems that a low to moderate intake is associated with some health benefits. That said, the risks of drinking every day may outweigh any health benefits of consuming red wine. Heavy drinking is associated with serious health implications including liver cirrhosis, depression and alcohol dependency. For older people, excessive intake of alcohol may increase the risk of cardiovascular disease, dementia and injuries as a result of falls. Always talk to your doctor if you are concerned about your use of alcohol. 

4. Only Eating ‘Clean Food’

Source: Unsplashed

The healthy eating movement has taken off, with a strong focus on eating ‘clean’ or ‘whole’ foods only. However, a diet consisting of only fruit and vegetables is lacking in some vital nutrients, including protein and healthy fats making it another harmful healthy habit. The idea that any form of food processing is inherently ‘bad’ can also lead to becoming overly restrictive with your diet, posing a risk of malnutrition or even disordered eating. In some cases, processing the food actually makes the food healthier, tastier, or makes its nutrients more readily available for absorption into the body. As always, adopting a balanced approach that makes you feel your best is always preferable to taking on an extreme diet or making certain foods off-limits altogether. 

5. Sleeping in on the Weekend  

Sleep is so important for good health, so it’s easy to assume it’s a good idea to ‘catch up’ on some shuteye when you don’t have work commitments to get to. However, this harmful healthy habit is actually more likely to throw off your sleeping routine and make you feel more tired. Research has shown that “binge sleeping” on the weekends to make up for lost sleep during the week is not an effective way to offset the metabolic and cardiac consequences of poor sleep. In fact, the additional tiredness experienced as a result of constantly shifting your sleep cycle and circadian rhythms can lead to health problems. The best strategy is sticking to a consistent sleep schedule as much as possible, regardless of the day of the week.

6. Cutting Carbs 

Source: Unsplashed

When people set out to lose weight, the first thing they often do is cut out carbohydrate-rich foods like bread, pasta and sweets. Hello harmful healthy habit! Whilst this can often lead to fast weight loss initially, the reality is that this is mostly a result of losing water weight as your glycogen stores are depleted by the low intake of carbohydrates. Carbohydrates are one of the body and brain’s preferred sources of energy, so cutting them out can lead to health complications including cardiovascular complications, osteoporosis, kidney damage and increased risk of some cancers. Rather than eliminating this food group, consider opting for whole grain and lower glycaemic index options to help support balanced energy levels and overall well being. 

7. Not Eating Any Fats

Being mindful with your consumption of fats is perfectly fine, and may even help to prevent certain health conditions. However, consuming no or too few healthy fats is  a harmful healthy habit for most people. Not only do fats make food taste better, healthy fats like nuts, olive oil and avocado play an important role in our wellbeing. Fats help the body regulate hormones, build cell membranes, and absorb fat-soluble nutrients like vitamins A, D, E and K. The best diet is the one that you can easily stick to, and that works for your unique body. Always seek the advice of your doctor or a registered dietician if you have questions about including fats in your diet. 

8. Force-Feeding Yourself Vegetables You Hate 

Vegetables are one of the best food groups to include on a regular basis to stay healthy, however trying to choke down vegetables you truly don’t like the taste of will likely just create a negative mental association with this wonderful food group. There are hundreds of different vegetables to experiment in the kitchen with, so focus on the veggies you do enjoy, whilst still getting enough variety. Eating healthy should feel good, not like a chore, so experiment with new ways to prepare your favourite plant-based foods to enjoy their health benefits. 

9. Relying on Supplements to Meet Your Nutritional Needs

Taking a daily multivitamin is a common habit among health enthusiasts. However, putting all of your faith in a pill or shake to meet the dietary requirements of essential vitamins and minerals can become a harmful healthy habit. Supplements are named as such because they are designed to be a helpful addition to a varied, nutritious diet, rather than a replacement. In most cases, it is preferable to get your nutrients from whole food sources, however for older people it can be a good idea to add a supplement to address any gaps in your diet. Always be careful with your dose of vitamins and supplements, and be sure to do your research, as not all dietary supplements are created equal. 

10. Juice Cleanses and Detoxes

Despite what some wellness ‘influencers’ would have you believe, the human body has an amazing natural ability to cleanse and eliminate toxins from the body. There is absolutely no need to undergo restrictive and extreme juice ‘cleanses’ or ‘detoxes’, and in some cases this harmful healthy habit can actually do more harm than good. Some ‘detox’ products are poorly regulated, and may contain potentially harmful or untested ingredients. Furthermore, forgoing solid foods for extended periods can lead to metabolic issues, insufficient caloric and nutrient intake, and potentially lead to dangerous electrolyte imbalances. Opting for a varied, enjoyable, nourishing diet is the best way to support your body’s natural defence and detoxification mechanisms.

11. Weighing Yourself (Too) Regularly

Maintaining a healthy weight appears to be linked to fewer physical health risks. However, it is more important to focus on the habits that make you feel your best than to become obsessed with the scale. Relying on your weight as the only indicator that your health habits are ‘working’ can be discouraging, as our body weight fluctuates significantly from day to day. It is far better to focus on how you feel and the quality of your sleep, diet and lifestyle than it is to obsess over an arbitrary number on the scale. Emerging research actually suggests that body size and weight is a poor indicator of overall health, so spare yourself the harmful healthy habit of trying to change your body and instead focus on treating the body you have now with compassion and respect. 

12. Avoiding Caffeine

One unfortunate misconception and harmful healthy habit in the wellness community is the idea that to be healthy we have to cut out all sources of joy such as sugar, wine and caffeine. In reality, there is no need to cut out your beloved cup of coffee in most cases. Moderate intakes of caffeine, such as that found in a few cups of coffee, has even been associated with some health benefits, including improved mood, brain function and athletic performance. Some research even suggests that caffeine may be a protective factor for heart disease and diabetes, as long as intake doesn’t become excessive. Of course, everybody is different and some people, especially in their later life, will not tolerate caffeine as well as they used to. Staying aware of how substances like caffeine affect you, and seeking medical advice when unsure is the best approach.

13. Spending (Too Much) Time Alone

As we age, it’s common for us to spend less time out and about socialising with our friends. Sometimes it may even feel like the safer option to stay at home, where we can avoid the hazards of busy public areas. However, even as mobility, health and other factors that come with age may prevent us from doing some of the activities we used to, it is important to stay as socially connected as possible. Social isolation can be damaging for both our physical and mental health, particularly as we get older. If you or a beloved older person, or person with disability, needs support to get out into the community and be more social, Homage can assist managing this harmful healthy habit by providing ad-hoc support workers to enable you to stay connected.

14. Always Thinking Positive

Everybody has stress in their lives, no matter who they are. For some people, simply adopting a positive mindset can help alleviate feelings of stress or anxiety. However, ignoring stressors in your life or pretending that you are coping better than you are can actually make matters worse. Chronic stress can wreak havoc on your physical and mental health, and there is no reason you should try to handle it all alone. Seeking the support of a psychologist or other mental health professional is a helpful way to acknowledge, validate, and address sources of stress in our lives. For example, people who provide unpaid care to a friend or family member who is older or lives with a disability can be both rewarding, and incredibly stressful. Reaching out for support, such as accessing high quality respite care can help take some pressure off so that you can feel your best.

15. Only Going to the Doctor When You Are Unwell

Going to the doctor regularly can be frustrating and time consuming, especially if you live with one or more chronic health conditions. However, staying on top of your routine checks and preventative care is vitally important. Some of us incorrectly assume that if we are not experiencing any symptoms, then we are doing a good job of taking our health into our own hands. Unfortunately, some illnesses don’t have symptoms until they have progressed quite far, making treatment less effective. If getting to the doctor is difficult because of mobility or access issues, Homage is available to help by providing high quality nursing care and support from the safety and comfort of your own home. 

16. Avoiding All Exercise

Source: Bigsplash 

Overdoing it with physical activity can come with inherent risks of serious injuries and subsequent illness. However, remaining too sedentary has its own risks, especially as we get older. Engaging in age-appropriate physical activity is considered a protective factor for mental, social and physical well being for older adults. Depending on the individual’s health status and fitness level, lower intensity or low impact exercise can be preferable. If going to a gym setting is too intimidating or difficult, there are lots of great ways to stay in shape from the safety of your own home.

Do What’s Right for Your Body – Avoid Harmful Healthy Habits

There are some habits and practices that you may think are healthy, might actually be doing more harm to your body than you realise. If you have been doing the above, here’s a quick reality check for you to take note of what’s harming your body. Before going into a diet plan, a new juice cleanse or exercise routine, always remember to do adequate research on the topic before embarking on it!