In the pursuit of a healthier lifestyle, it’s easy to think that more is always better. While adopting positive habits is beneficial, overindulgence, even in good things, can have unintended, adverse effects. Let’s explore some of the inherently “healthy” habits of our everyday lives that can be dangerous in excess amounts.
Water
Water is the cornerstone of life, vital for every bodily function. However, an excessive water intake can lead to a litany of unwanted side effects. These include water poisoning, intoxication or a disruption of brain function, according to medical professionals with WebMD. This occurs when too much water is in our cells (including brain cells), causing them to swell in size. When our brain cells swell, they cause pressure in the brain, causing confusion, drowsiness and headaches. If the pressure in the brain continues, it could cause conditions such as hypertension (high blood pressure) and bradycardia (low heart rate).
To prevent overhydration, always be mindful of the warning signs your body gives you. For instance, if you’re taking a lot of trips to the restroom in a short span of time, if your urine is often clear or if you’re experiencing throbbing headaches after drinking a lot of water, you should start to limit your water intake.
Sleep
Sleep is a healthy habit essential for physical and mental rejuvenation. Yet, oversleeping can be detrimental. Research published by Johns Hopkins Medicine indicates that consistently sleeping for nine or more hours per night has been linked to various health issues. These include type 2 diabetes, heart disease, obesity, depression, headaches and a greater risk of dying from a medical condition. If you find yourself constantly oversleeping, consider reaching out to a healthcare professional. On some occasions, this can be a result of an underlying medical condition.
Vitamins
Taking vitamins is a healthy habit that is crucial for health, but more isn’t always better. Not all vitamins are made the same—typically, they are either water-soluble (including vitamins C, B1 and B2) or fat-soluble (including vitamins A, D and E). Water-soluble vitamins are generally harmless as any excesses in our body are removed through urine. Fat-soluble vitamins, however, are stored in the body and can accumulate to toxic levels if overconsumed. For example, excess vitamin A can cause liver damage, headaches and blurred vision. High doses of vitamin D might lead to a calcium buildup, affecting the heart and kidneys. Per research conducted by researchers from the University of Cambridge, it’s best to get our essential vitamins from a balanced diet and only take supplements as recommended or prescribed by a healthcare professional.
Stretching
Stretching improves flexibility, reduces injury risk and alleviates muscle tension. However, excessive stretching can have its unintended consequences, especially for athletes. According to a study conducted by industry-leading physical therapist Phil Page, PhD, static stretching as part of a warm-up immediately prior to exercise has been shown detrimental to muscle strength and performance in running and jumping. This phenomenon has been coined as “stretch-induced strength loss.” To avoid this, incorporate stretching into your routine in moderation and ensure you are using proper form, possibly under the guidance of a licensed instructor.
Exercise
Routine exercise is an important facet of a healthy lifestyle, promoting cardiovascular fitness, strength and mental well-being. Although, according to research conducted at UCLA Health, there is a slew of negative side effects associated with overtraining our bodies. For instance, overtraining can result in imbalances in hormones such as cortisol, testosterone and growth hormone, which can adversely affect metabolism and muscle growth. Furthermore, the strain on the body due to overtraining can compromise our immune systems, leaving us susceptible to infections and illness. Balance is essential to a proper training regimen. Try combining different types of exercise with adequate rest and recovery periods to maximize benefits and minimize risks.
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