When a coffee fanatic doesn’t get that fix, blood flow in the brain spikes, according to a recent study in Psychopharmacology. This expansion of blood vessels results in a headache, while you suffer from other nasty symptoms such as fatigue and grumpiness. To avoid this, you visit the java pot or grab a cup to go.
Why it’s bad: A constant infusion of coffee can set your nerves on edge. “High daily caffeine intake may decrease hand steadiness and increase anxiety,” says Russell Keast, Ph.D., a caffeine-consumption researcher at the School of Exercise and Nutrition Sciences at Deakin University in Australia. Then there’s a study from Dartmouth Medical School that found that people who consumed 400 milligrams of caffeine a day (the amount in about four eight-ounce cups of coffee) for an entire week showed a 35 percent decrease in insulin sensitivity, which may increase the risk of diabetes.
Break the habit: Start by writing down every single thing you eat or drink for a few days to identify all the sources of caffeine - soda, coffee, tea, and energy drinks - then tally the total of what you’re consuming. Then, set out to reduce your caffeine intake by about 10 percent. “You can also mix decaf with your cup of full-strength coffee and slowly increase the ratio.” Keep dialing back by 10 percent every few days until your craving subsides.
Taking a Quick Drag Every Now And Then
While regular smokers have a chemical component fueling their addiction, people who smoke only occasionally succumb mainly to social and environmental triggers. “The most powerful prompt is often being around people who are smoking,” notes Michael Fiore, M.D., director of the University of Wisconsin Center for Tobacco Research.
Why it’s bad: Lighting up even a few times a month is still poisoning yourself. “There’s no lower limit of exposure to tobacco smoke that’s safe,” says Richard D. Hurt, M.D. Just one cigarette can injure the walls of your blood vessels - which can lead to heart disease and blood clots. Looming in the background is the risk of developing a full-blown addiction. Some research suggests a quarter of “occasional” smokers go full time.
Break the habit: Benign cigarette substitutes can work wonders. Grab a drink stirrer and hold it between your fingers. Set it between your lips while you take out your wallet or phone. This keeps your mouth and hands busy. And carry lozenges to help wean you off the addiction. Though healthier than cigs, they can be habit forming, so use restraint.
Vegging out Every Night
Once or twice a week, it’s totally OK to grab some snacks and fire up the plasma in the evening. But every night? Bad habit. “People who are under high levels of stress and who may not have a large network of friends are prone to isolating themselves after work,” says Leonard Jason, Ph.D., a DePaul University psychologist. “Eventually, it becomes their default.”
Why it’s bad: People can consume up to 71 percent more food while they’re glued to the tube, so it’s no surprise that watching more than 19 hours a week increases your odds of being overweight by 97 percent, according to a Belgian study. And TV is not an ideal way to engage your brain. For every hour beyond 80 minutes that you watch daily, your risk of developing Alzheimer’s increases by 30 percent, say researchers at Case Western Reserve University.
Break the habit: Decide which shows are must-see, then record them and watch later: Zipping through the commercials can cut about half an hour off every two hours of couch time. And at least three times a week, make after-work plans that specifically involve being with other people, whether it’s meeting a few friends for dinner, taking a class, or joining a recreational sports team.
t h e a r t o f b o d y
NEWS FLASH
The Yoga-fit Studio in Sanur is officially open!
For more information or class schedule: 08123 89 09 99
Natalie Kashani is the founder of “the art of body” featuring studio pilates, physio, personal training and yoga. her new yoga-fit studio opens this August. For more information call 08123 89 09 99, e-mail : ns@theartofbody.com. www.theartofbody.com
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