Adopting a healthier lifestyle is great, but it’s essential to be aware that some seemingly “healthy” habits can actually have detrimental effects. Overdoing certain practices can result in unintended negative consequences. Here are 8 common “healthy” habits that may not be as beneficial as they seem, according to dietitian Maria Laura Haddad-Garcia:
Cutting Out Carbs
Low-carb diets, like keto, are trendy, but severely restricting carbs can lead to nutrient deficiencies, brain fog, and fatigue. Carbs are essential for energy, and cutting them out may cause more harm than good. Instead, choose whole grains, legumes, and vegetables to create a balanced diet.
Excessive Workouts
Overexercising can lead to injuries and burnout, making it harder to stick with a routine. It’s essential to find a balanced approach to physical activity and give your body time to recover. Too much exercise can elevate cortisol levels (the stress hormone), potentially causing weight gain. Instead, try including light cardio, yoga, or rest days.
Avoiding Gluten
For those without gluten sensitivities, avoiding gluten isn’t necessary and could unnecessarily limit food choices. Whole gluten-containing grains like wheat, barley, and rye provide fiber, vitamins, and minerals, supporting overall health. A balanced diet can include gluten when consumed in moderation.
Fasting
Intermittent fasting may have health benefits, but skipping meals like breakfast can lead to energy depletion and cravings. If you’re interested in fasting, consult a dietitian to ensure you’re meeting your nutritional needs and making balanced choices during your eating window.
Going Strictly Vegan
A plant-based diet can be great, but it requires careful planning to avoid nutrient deficiencies, like vitamin B12, calcium, and zinc. Strictly avoiding animal products without attention to nutrition can lead to imbalances. A more flexible, plant-forward approach can provide benefits without compromising health.
Drinking Too Much Water
Staying hydrated is important, but overhydration can lead to hyponatremia (low sodium levels). The “8-glasses-a-day” rule doesn’t fit everyone, and hydration needs vary based on body size, activity, and climate. Drink to thirst and monitor urine color to gauge hydration.
Staying Out of the Sun Entirely
While overexposure to the sun is harmful, avoiding it altogether can lead to vitamin D deficiencies, which are vital for bone health and immune function. Short periods of sun exposure (10–30 minutes) a few times a week can help produce vitamin D. Remember to use sunscreen when staying outside for longer periods.
Getting Too Much Sleep
Sleep is crucial, but regularly sleeping over nine hours a night could indicate an underlying health issue, such as sleep apnea or depression. Consistently maintaining a regular sleep schedule is key to overall health. If you find yourself constantly feeling tired, consult a healthcare provider to rule out potential causes.
The Bottom Line
It’s important to find balance in your healthy habits. Moderation is key to long-term wellness, so listen to your body and make sustainable choices. Overdoing certain habits may add unnecessary stress or harm your health, so if you’re unsure, consult with a healthcare professional or dietitian for personalized advice.
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