Hitting the snooze button, sofa suppers and sugar – are your bad habits knocking years off your life?
WE all want to live long, healthy and happy lives.
But there are so many little habits which could be damaging your health that you might not have even considered.
On average, males currently live to the age of 79 and females to 83, according to the Office for National Statistics.
Want to live to a ripe old age?
These everyday lifestyle swaps, from the moment you wake up until you go to bed, could help you live longer, in better health.
6AM: SNOOZING
HITTING the snooze button might be your impulse when your alarm goes off, but it won’t do you any favours.
Instead, Dr Mayoni Gooneratne, from Human Health, tells Sun on Sunday Health: “Get out of bed, open your curtains and get some sunlight.”
Morning sunlight keeps you aligned with your natural body clock which, in turn, can help you get to sleep faster in the evening — an indicator of good-quality shut-eye.
The quality of your kip — not just how many hours you are asleep — may improve lifespan.
An American study of 172,000 people with an age of 50 found that those who were less likely to wake up in the night, have difficulty getting to sleep or use sleep aids were 30 per cent less at risk of dying over the four years of the research than those with the worst kip.
The researchers at Beth Israel Deaconess Medical Center, Boston, found men and women with the highest-quality sleep had an additional 4.7 years and 2.4 years respectively of life expectancy.
8AM: COFFEE AND CROISSANT
GUILTY of grabbing a croissant and milky coffee while hurrying to work?
Lucy Jones, dietitian and chief clinical officer of weight management provider Oviva, says: “Eating in the car or in a rush often leads to poor food choices.”
Foods high in sugar and refined carbs, such as croissants, cause blood sugar to rise fast and fall sharply after, causing a drop in energy levels and an increase in hunger.
The pancreas then makes insulin to process the sugar that is eaten.
Starting the day with sugar sets you on what Dr Gooneratne calls the “sugar insulin rollercoaster”, leaving you reaching for more sugar, such as fizzy drinks or biscuits.
She says: “Over time, these high levels of insulin will make your cells resistant to letting insulin work.
“The combination of high cortisol (stimulated by stress) sugar and insulin is really not good for your cells and is the catalyst for inflammation.”
Consistently high inflammation has been shown to accelerate ageing.
A study last year showed that 40-year-olds who switch from an unhealthy diet to one that matches the Government Eatwell Guide could gain an extra ten years to their life.
The largest gains were seen in those who ate more wholegrains, nuts and fruits and less sugary drinks and processed meats.
Lucy recommends Greek yoghurt with nuts and berries or wholegrain toast with avocado and a boiled egg for breakfast.
She advises preparing healthy snacks too, such as “a small portion of dark chocolate or vegetable sticks with hummus”.
11AM: STILL SEATED?
IF you have not got up from your desk by this time of the day, you could be heading for health problems.
A sedentary lifestyle has been shown to up the risk of all-cause mortality.
Studies have linked being inactive with being overweight and obese, type 2 diabetes, some types of cancer, and early death, the NHS warns.
A Cambridge study found that workers who barely move from their desks for eight hours were found to be 60 per cent more likely to die prematurely.
But scientists say getting up for a short walk can help balance out the harm.
Just three minutes of moderate activity per hour is enough, according to a Glasgow Caledonian University study that tracked the activity levels of 130,000 people for 14 years.
Japanese researchers also showed that participants who walked for more than an hour per day had a longer life expectancy than those who did so for less than an hour.
Getting away from your desk for a brisk stroll can also reduce stress levels.
And researchers in Sweden found an elevated risk of death over ten years among people who have stress-related disorders.
6PM: ONE AFTER WORK
IF you are a regular at the local pub after your shift, we have bad news for you.
Research by Maastricht University Medical Centre, Netherlands, has found that the highest probability of reaching 90 years was in those people drinking less than 15g of alcohol per day — the equivalent of a small glass of wine.
Dr Gooneratne says: “Alcohol is a toxin and it stops your liver from breaking down your usual toxins, and they act as empty calories, so there is no nutritional value.
“It disinhibits you from your usual behaviours so you’re more likely to make poorer health choices and drink more.”
But Dr Gooneratne adds: “Socialising is so important for longevity and connection.
“Maybe start to rethink what and who you are spending your time with.
“We know our health is the average of the five people we spend our time with — this goes for mental health too.
“Sitting there moaning about your boss is not going to move you closer to joy.”
A more mindful activity would be better.
Book a yoga or Pilates class with your colleagues.
Or find a new interest by looking at meetup.com, which promotes hundreds of events near you, from hiking to workshops and workouts.
9PM: LATE SOFA DINNER
EATING late at night on the sofa, especially with a takeaway, is a habit you should avoid.
Dr Gooneratne says: “You should aim to eat at the table together with your partner or children so that you can check in on each other to reinforce your relationship.
“This sense of support is so intrinsic to our mental health and longevity.
“Eating on the sofa in front of the TV involves no social connection and it lacks all mindfulness.”
Plus, Dr Gooneratne adds: “Takeaways can be full of ultra-processed foods.”
UPFs were linked to the risk of 32 ailments in a large study of 9.9million people, including heart disease and type 2 diabetes.
So cooking from scratch is the best option.
Wind down your routine before bed with activities like reading, rather than keeping your mind alert with blue light from screens, which Dr Gooneratne warns can suppress the release of the sleepy hormone melatonin.
She says: “There should be no screens, blue light or social media after 8pm.
“Instead, mimic dusk with lowlights and turn off any overhead or strip lighting.
“The optimum sleep time is 10pm to 6am.
“We have our peak melatonin and human growth hormone release around 2am which is crucial for health and repair.”
HGH is essential for helping maintain the health of organs and tissues such as muscles.