11 Daily Habits You May Think Are "Innocent" But Are Harmful to Your Body

Many people strive to adopt healthy lifestyles, but they may overlook the risks inherent in their seemingly simple and harmless daily habits, which may carry serious health risks.

Dr. Babak Ashrafi, Superdrug's medical expert, reveals shocking facts that will change your outlook on your daily routine.

1. Watching long series

When you sit still watching several episodes in a row, your metabolism slows down significantly, and your circulation becomes slower, increasing the likelihood of small blood clots forming.

Spending long hours in front of a screen without moving day after day can also lead to back and neck pain due to unhealthy postures.

To solve this problem, experts recommend using the "20-20-20" technique - every 20 minutes, look at something 20 feet away for 20 seconds, while doing some light movement such as stretching, standing, or taking a short walk.

2. Snooze the alarm

Many people resort to snoozing their alarm to enjoy a few extra minutes of sleep. However, when you hit the snooze button, your body enters a state of hormonal confusion, with cortisol levels rising and serotonin declining, leaving you feeling exhausted despite getting enough sleep. Even worse, this habit disrupts your delicate circadian rhythm, affecting the quality of your sleep in the long run.

The solution to dealing with this bad habit is to set your alarm for the time you really need to wake up, and put it out of reach to ensure you get up immediately.

3. Not taking leave

"Chronic stress can negatively impact the mind and body, increasing the risk of burnout, anxiety, and fatigue," explains Dr. Ashrafi. Not taking regular breaks—whether it's a vacation, a moment of reflection, or even prioritizing self-care—can exacerbate stress levels and negatively impact long-term health.

4. Isolation

"Spending too much time indoors, especially without exposure to natural light, can disrupt your circadian rhythm, leading to poor sleep and lower energy levels," the doctor notes.

Lack of exposure to natural light disrupts the production of melatonin (the sleep hormone) and serotonin (the happiness hormone), leading to sleep and mood disturbances. Vitamin D deficiency resulting from insufficient sunlight also weakens bones and immunity.

Even just ten minutes of daily fresh air can reset your biological clock and significantly improve your mental and physical health.

5. Exercise obsession

Overtraining without adequate rest periods puts the body in a state of chronic stress—stress hormones rise, immune response weakens, and the risk of injury increases. Therefore, it's important to plan regular rest days into your training program.

6. Choosing the wrong shoes

Wearing shoes that are uncomfortable or inappropriate for your type of activity can cause a range of problems, from stress on joints to foot pain, back and knee problems.

Therefore, it is important to invest in shoes with good arch support and a comfortable sole that can prevent chronic pain, balance and posture problems.

7. Neglecting stretching exercises

Neglecting stretching exercises can lead to shortened muscles and stiff joints, limiting range of motion and increasing the risk of injury.

Daily stretching exercises, even for just ten minutes, can maintain your flexibility, protect you from chronic pain, and improve your motor performance in all aspects of life.

8. Caffeine addiction

“Although caffeine may give you a boost of energy, too much can lead to anxiety, disturbed sleep, and increased heart rate,” explains Dr. Ashrafi.

The doctor pointed out that moderation and appropriate timing are key to reaping the benefits of caffeine without its harmful effects.

9. Midnight meals

Eating late disrupts the natural digestive process, raises blood sugar levels, and stores excess calories as fat.

If you feel hungry at night, choose snacks such as yogurt or unsalted nuts, and avoid sugars and simple carbohydrates.

10. Incorrect sleeping positions

Sleeping on your stomach is the worst sleeping position, as it causes neck twisting, stress on the spine, and can lead to chronic pain. The best sleeping positions are on your back or side with a pillow between your knees to support your spine.

11. Excessive use of social networks

Dr. Ashrafi explains that the blue light emitted from screens disrupts sleep, and constant social comparisons across social media platforms increase anxiety and depression. Therefore, the doctor recommends setting specific times for social media use and turning off unnecessary notifications.