Skipping the first meal of the day can have serious consequences for your weight, your energy levels, and even your blood sugar. Munching a piece of morning toast or crunching a bowl of bran flakes signals to your metabolism that it’s time to kick things up a notch. The moment you start a breakfast routine, you take a major step towards fixing the problems skipping breakfast caused, which means fewer food cravings and hunger pangs later in the day. Because you’re re-fueling your body early in the day, you’ll also have more energy in the morning.
How to fix it: Not enough time to sit down and eat in the morning? Prepare breakfast or a smoothie the night before. Also consider grabbing an energy bar and a cup of low-fat yogurt. Together they are the perfect amount of nutrients and calories to start your day. If you don’t find yourself hungry first thing in the day, just wait an hour or two until you’re ready to eat. And you don’t necessarily even need to eat breakfast food, if it’s not your favorite. Have a sandwich, a bowl of soup, or last night’s leftovers—whatever your pleasure is.
Drinking too much alcohol
If you over-drink on a regular basis, alcohol can be a poison. Women who regularly consume two or more drinks a day and men who regularly down three or more are at higher risk for liver damage, various cancers including those of the liver and mouth, high blood pressure, and depression. Women, who are more sensitive to alcohol, can also develop heart disease, brittle bones, and even memory loss. Soon after you cut back or quit, your digestion will improve and you’ll sleep more soundly. Your blood sugar will be lower and steadier, your blood pressure may fall toward a healthier range, and even your brain will bounce back. You’ll have a healthier liver and cardiovascular system.
How to fix it: You don’t have to quit cold turkey; stick to healthy limits. That’s two or less drinks per day for men, one for women. You’re also more likely to sip your drink slowly if you reserve alcohol for meals. Drink for flavor, not to get drunk. And if you can’t stop, acknowledge the addiction. Talk with your doctor and contact a support group like AA. Check with your doctor if you should be screened more often for bone density, cancers, and liver damage. Don’t miss these 17 tips to help you cut back on drinking, too.
As far as health goes, no popular habit on Earth is as harmful. It directly causes 30 percent of heart disease deaths, 30 percent of cancer deaths, and a massive 80 to 90 percent of all lung cancers, not to mention increasing the risk of developing mouth, throat, and, bladder cancer. This bad habit also astronomically raises your odds for heart attacks, strokes, and high blood pressure, on top of possibly triggering or aggravating breathing problems like bronchitis and asthma attacks. After you quit, the health benefits are almost immediate. Within a month, your lungs will work better and you should be coughing less, feel more energetic, and have less shortness of breath.Your sense of taste and smell, as well as your endurance, will also improve.
How to fix it: Treat it like an addiction, not a habit. Before you stop, prepare for the tough road ahead. Plan to quit during a calm period—not over the holidays or when you’re under a lot of stress. Prepare a strategy, a support team, and a Plan B if your first methods fail. Ask your doctor about a stop-smoking drug like Buprion and varenicline, or a nicotine patch or gum. Seek support, whether that’s from your friends and family or resources like counselors, hotlines, and support groups. And, finally, remember that a lapse isn’t a failure. Use slip-ups to discover your personal obstacle to quitting and create a plan for dealing with those needs. Check out these 23 ways to stop smoking if you need more help.