The 12 simple mistakes you’re making everyday that can HARM your health

EXPERTS have revealed the common everyday mistakes even the healthiest people are making that could be harmful over time.

Most of us know to limit smoking, alcohol and junk food – but why are using cotton buds or old toothbrushes so bad?

Many of us are failing to do the basics properly, according to the experts. 

Dr Akash Patel, a GP at leading private healthcare firm MyHealthcare Clinic, told The Sun: “When it comes to our health, we might have the best intentions of taking good care of our bodies but we don’t quite know how to do it.

“From knowing which foods to eat, how active we should be and which daily routines we should be doing, there’s a lot for us to keep on top of and it is not always easy when we have such busy lives.”

1. Sitting down too much

Sitting down for too many of the hours has been linked with weight gain, cardiovascular disease, type 2 diabetes, cancer and blood clots.

Dr Patel said the Covid pandemic has made many people more sedentary, especially if they now work from home and are not walking to the train station or around the office. 

He said: “Some experts believe sitting too much slows our metabolism, which in turn affects our body’s ability to regulate blood pressure and sugar levels, and could lead to weaker bones.

“It’s commonly believed that 10,000 steps per day is the goal, but the truth is it doesn’t have to be that many and you shouldn’t be put off by such a large task.

“If you find yourself sitting most of the day, make sure you take regularly breaks to walk a little. And try to incorporate more walking into your daily lifestyle, such as taking a brisk 20 minute walk at lunchtime.”

2. Brushing at the wrong time

You got the dentist’s memo about brushing your teeth twice a day.

But you could be doing it at the wrong time of day.

Dr Honar Shakir of leading private dental firm Banning Dental Group said: “Brushing immediately after consuming acidic foods such as coffee or orange juice can be harmful to the enamel as you are effectively brushing the acid onto your teeth.

“Your mouth needs time to produce saliva to neutralise the acid and make it safe to brush again.

“Try to wait at least 30 minutes after consuming acidic foods or drinks before brushing, while brushing twice a day – in the morning and in the evening – for two minutes remains the golden rule.”

Dr Shakir said another common mistake “that can have negative consequences” is brushing too hard.

“Overaggressive brushing can slowly erode the enamel of our teeth and lead to gum recession, potentially exposing nerves and roots,” he warned. 

“You should be aiming your toothbrush at a 45 degree angle towards the gums, moving the brush back and forth in short strokes and making sure the whole tooth is cleaned.”

3. Not replacing your toothbrush

Can you remember the last time you changed your toothbrush, or toothbrush head?

Dentists recommend changing your toothbrush or the head at least every 12 to 16 weeks to ensure maximum effectiveness.

Dr Shakir said: “The bristles on your toothbrush become splayed and less effective over time, meaning they can’t tackle the harder-to-reach places such as between the teeth.

“Germs can also become a problem when a toothbrush has been used for too long and this could lead to illness.”

4. A pint every night

Newsflash – drinking too much alcohol is bad for you, and can contribute to a range of health problems, from obesity and high blood pressure to heart disease and liver damage.

But it’s still something many of us do day-to-day, thinking a glass of wine here and there is harmless.

The danger is you are drinking far more than you are aware of, given you are unlikely to be measuring your units.

Dr Patel said: “It is recommended you don’t drink more than 14 units of alcohol per week, which equates to roughly six pints of beer or ten small glasses of wine.

“There is nothing wrong with enjoying a glass of wine or a pint of beer to relax after a long day but as with most things, it should be enjoyed in moderation.

“Try to have at least four or five days per week without consuming alcohol and if you are planning to have a big night out, make sure you drink plenty of water too. It can be a good idea to alternate between one alcoholic drink and one non-alcoholic drink.”

5. Avoiding or lying to your doctor

It’s always worth seeing your doctor for any changes you notice, even if you are simply worried about what it could be, the NHS says.

Dr Patel said: “Dealing with a health problem can be a daunting experience, but your health professionals are there to help you through it.

“If you have noticed some changes to your body that are lasting more than a week or two, you shouldn’t just ignore it and hope it goes away by itself.

“It’s also important to be honest with us about any symptoms you might be experiencing so we are armed with the knowledge we need.”

Dr Petr Holy, consultant urologist at Men’s Health Clinic in Kingston, Surrey, agreed it is vital to be honest so doctors can work with “the full picture”.

“Don’t tell fibs about any problems you are experiencing,” he said.

“The fact is many of the most serious conditions have better treatment outcomes if detected early enough, so burying your head in the sand can literally cost you your life.”

6. Not using sun protection all year

SPF isn’t just for the summer. The sun, even if it isn’t out all year round, still penetrates the clouds and your skin.

Sam Cinkir, CEO of skin and hair specialists Este Medical Group, said: “Skin cancer is a very real threat for people who don’t use appropriate SPF, even when it’s cold and rainy.

“UV rays from the sun are around all year and can cause permanent damage to the skin and the more times you burn, the higher your risk of receiving a devastating skin cancer diagnosis.

“You should use high factor SPF such as factor 50, apply it at least 30 minutes before you leave your home and reapply it regularly, every two to four hours.”

Wearing SPF doesn’t just prevent deadly skin cancer – it can help reduce ageing.

7. Not prioritising sleep

In this busy modern life, sleep often slips to the bottom of our list of things to do.

Over time a lack of sleep can lead to a significant number of health issues, linked to obesity, diabetes, depression, and dementia.

Dr Greg Potter, an expert in sleep, nutrition, metabolism and exercise physiology, said: “Lots of us sacrifice sleep in attempt to spend more time at work, with family and friends, or doing other things in our free time that we enjoy. 

“You’ll have to experiment to find the amount of sleep that you personally need to function your best — most adults need seven to nine hours each night, but some need as few as six whereas others need as many as 10. 

“In addition to insufficient sleep, several sleep disorders are quite common, including insomnia and sleep apnoea.”

Symptoms of sleep apnoea include snoring and morning headaches. You might notice it in your partner if they gasp or stop breathing momentarily in their sleep.

8. Not getting outside every day

Daylight has all sorts of beneficial effects on your body, from increasing alertness, boosting mood and even libido, which is why we can feel friskier in the summer, Dr Potter said.

He added: “Your skin uses the sun’s rays to make vitamin D, which is very important to immune function and bone health.

“Light is also the main ‘time cue’ that resets your body’s clock each day, helping you sleep at an appropriate time of day. 

“Light has some fascinating effects on your hormones, metabolism, and cardiovascular health, can affect your blood sugar control, and reduce your blood pressure. 

“If you’re not spending at least an hour outdoors in daylight each day, see if you can find ways to get out more. 

“Perhaps you can go for a morning stroll before work or have breakfast or lunch outside.”

9. Using your phone in bed

We’re all guilty of it – having a scroll of social media before bed, but ending up on there for far too long.

Dr Potter said the light emitted by your phone may be a problem if you don’t get enough daylight each day.

“That said, using your phone in bed is still a bad idea, for the contents of whatever you’re looking at can be quite mentally stimulating,” he said.

“It’s easy to lose track of time while using your phone, which can reduce how much time you then have to sleep. 

“You might also learn to associate being in bed with rewards you get via your phone, such as likes on social media.”

He recommended switching off at least 30 minutes before bed and keeping your phone away from reach to avoid temptation.

10. Using cotton buds

Katie Ogden, Audiologist and Training Manager at ReSound North West Europe, said 96 per cent of people use cotton buds to remove ear wax.

But it is the most dangerous method.

Katie said: “Often cotton buds can do more harm than good, pushing earwax deeper into the ear and causing it to build up further inside the ear canal. 

“In more serious cases, the cotton bud can also cause damage to the structures of the inner ear causing vertigo, deafness and even facial paralysis.”

Ears don’t actually need cleaning unless there is a blockage, in which case you can speak to a pharmacist about how to loosen the wax.

11. Listening to loud music 

“Don’t listen to loud music all the time” – a warning we’ve all heard, but find difficult to take seriously, especially at a young age.

But it’s a risk that accumulates over many years, and damage to hearing in older age isn’t just frustrating, but linked to health conditions such as dementia.

Katie said: “Any level of sound over 85dB can be harmful to the ears, especially if the ears are exposed to it for a long period of time. 

“An individual listening to music through headphones at a maximum volume is 100 to 110dB, and doing this for long periods of time can lead to significant hearing loss.”

It is advised not to listen with headphones for more than an hour at a time and ensure that 15-minute breaks are taken. 

12. Washing your hair wrong

Hair loss comes down to a number of factors, some of which aren’t possible to change, such as your genetics.

Sam of Este Medical Group said washing your hair in water that’s too hot isn’t good for the scalp.

He said: “When you have hot water on your scalp, it opens your pores which means the roots of your hair are weaker, meaning hair can come away easier. 

“Washing with warm water will open your pores enough for your roots and scalp to be cleaned but not enough to cause damage and loss of hair.

“Using water so high in temperature that it damages your scalp can not only be uncomfortable but can lead to extreme dry skin which causes dandruff.”

He also said using styling products with an abundance of chemicals, especially too aggressively, can be tough on the hair, and it’s worth taking breaks.