Main to remember
- Putting “healthy” habits too far can calmly sabotage longevity instead of supporting it.
- Emotional well-being is important. Stress of traffic jam, forcing positivity or jumping social connections can exhaust your nervous system.
- Balance is the key. True well-being means settled on your body signals, eat and sleep in moderation, and prioritize rest and connection.
We often focus on handle has stimulate longevityBut even well -intentioned behavior can turn against him when they are too far away. From exuding excessive sleep, these fake steps of common well-being can quietly deviate from your lifespan. Here are some habits to rethink if your goal is to live longer and feel better by doing so, according to health experts.
Doing high intensity daily training
Exercise supports heart health, stimulates mood and improves longevity, but many wrongly assimilate perspiration and progress to progress. “The overtraining stretched the heart, weakens immunity and accelerates the wear of the joints,” said Dr Zaid FadulMD, FS, FAAFP, founder and CEO of Bespoke concierge MD. In addition to this, extreme endurance training can cause chronic injuries, hormonal imbalances, mental exhaustion and even heart rate problems and arterial stiffness. The key is to balance the intensity with rest. “Take 150 to 300 minutes of Moderate weekly exerciselike lively walks or yoga. Conversely, you can do 75-150 minutes of vigorous exercise, as HIIT trainingor a combination of the two. Include training in force twice a week and take rest days to let your body recover, ”explains Dr. Fadul.
Sleep too much
Sleep is essential for recovery, but not always better, especially if you record overtime to try to get out of sleep debt or fight fatigue. “Sleep regularly over nine hours is correlated with higher levels of diabetes, heart disease and cognitive decline,” said Dr Fadul. “This can point out unrealized problems such as depression or sleep apnea.” Because sleep too much can eliminate your circadian rhythmDoing you feel slower during the day, Dr Fadul recommends aiming for consistency and Seven to nine o’clock per night. “Establish a coherent schedule: wake up at the same time daily, avoid screens before bedtime and pass sunlight in the morning to reset your pace.”
Worry about your health
Being hyper-conscious of your health can report responsibility or dedication, but constantly monitor symptoms, read health news or check with doctors can exhaust you. “Long -term health anxiety is linked to depression, generalized anxiety disorder and even obsessive compulsive patterns,” said Dr Allison E. GaffeyPh.D., medical instructor at the Yale School of Medicine. “Instead of feeling empowered, the person often feels exhausted, distracted or consumed by fear.”
It recommends adopting a more balanced approach and based on evidence of health. “Plan the regular checks and, between the two, commit to trusting your body, unless new light symptoms emerge.” To give a break to your nervous system, focus on the foundations of well-being. “Prioritize joy, social connection and leisure – they are as vital for health as the diet or exercise,” explains Dr. Gaffey.
Prioritize work on social connection
Although many consider it to remain busy and productive as a sign of commitment and ambition, when work is done regularly at the expense of your relationships, your emotional resilience can start to wear out. Dr. Gaffey explains that loneliness is a major risk factor because chronic social disconnection can increase the risk of early mortality, heart disease and cognitive decline. “Without the support of downtime or emotional support of relationships, the body and the brain have fewer means to decompress or regulate,” said Dr. Gaffey.
Instead, balance works with significant social connections. In addition to clearly defining working hours and planning social time, Dr. Gaffey suggests looking for an objective beyond work: “Volunteer, join community groups or explore hobbies that promote connection and meaning.”
Force positivity instead of treating stress
It is easy to suppose that stifling hard emotions is a sign of strength, but bottle them buried in the body. “When we delete our truth, especially pain, fear or sorrow, we trigger a chronic state of physiological stress,” said Shari B. KaplanLCSW, founder and clinical director of Cannectd Wellness and founder of The Can’t Tell Foundation. “Pretend to agree when you don’t tell your nervous system that the threat has not sold, keeping you in the fight, theft or the frost.” This deregulation appears as anxiety, insomnia, chronic pain or even autoimmune problems. Emotionally, you might feel numb, disconnected or suddenly outdated because the deleted emotions end up surface. “Kiss your full emotional landscape,” says Kaplan.
Rely on mindfulness applications
“Application dependence can inhibit your ability to feel safe and earth in your own body. If you are only calm when you are connected, the nervous system does not strengthen resilience, it simply delays distress, ”explains Kaplan. The overute technology to feel better can prevent you from fully treating your emotions and can also leave you without being prepared when your unmissable application is not at hand. “Use applications as a starting point, not a substitution for the production method,” explains Kaplan, who recommends construction practices such as conscious breathing And Earth -setting techniquesTools you can access at any time, without screen.
Stay “always” to move forward
Many of us equate a constant productivity to an objective, but this state of mind can be harmful. “Our culture celebrates professional exhaustion disguised as ambition,” explains Kaplan. “When you never shrink, your nervous system lives in combat or theft. Over time, this non -stop rhythm distances both mental and physical resilience. “Build in space to be, not just doing it. The presence restores the regulation, ”advises Kaplan, suggesting that you plan mini rituals reset as a conscious movement, breathing or simply a break throughout the day.
When a “healthy” habit begins to make you feel under pressure, disconnected or tired, it probably activates your nervous system in survival mode. “We often do not know these signals because we are so conditioned to move forward,” explains Kaplan. “But when well-being becomes performative instead of a repairer, your body takes the blow.” You may notice that you feel constantly tired, anxious or emotionally flat. “These are clues that your practices do not regulate your system, they go up,” says Kaplan.
Restrict your diet
“The subangerbox box regularly, and most likely, produces nutrient deficiencies,” explains Lena BakovicMS, RDN, CNSC, recorded dietitian nutritionist. “Additional potential effects … are an increased loss of muscle mass, the progression of osteoporosis and osteopenia, and an increased risk of falls and fractures.” Instead, focus on consumption Balanced meal rich in variety And appreciated in moderation to provide the nutrients your body needs to work at its best.
