4 Ways to Change Daily Habits That Hurt Your Health

Taking the elevator and not the stairs. A morning cup of coffee doctored with cream and sugar. Staying up late to watch that TV episode you missed.

Certain choices you make each day might not seem like a big deal, but they can add up and end up affecting your health.

Here are 4 ways to change your daily habits and improve your overall health.

Fix These 4 Daily Habits to Improve Your Health

Caffeine Cravings

Need that cup of coffee to power through your morning or afternoon slump? A little is okay, but anything beyond 400 milligrams of caffeine (roughly equivalent to 4 cups of coffee or 10 sodas) can lead to insomnia, irritability, quickened heartbeat, anxiety, and muscle tremors, according to the Mayo Clinic. And adding sugar and cream to your cup can tack unnecessary calories onto your diet.

For a caffeine fix that won’t derail your day, cut down to one cup of joe and sub the rest with green tea. It has some caffeine to satisfy that craving, but is also full of antioxidants and other components that help promote healthy digestion, boost energy, and improve the health of your skin.

Fast Food Frenzy Test Smartly Labs | 4 Ways to Change Daily Habits That Hurt Your Health

Too busy to make yourself a healthy lunch or dinner? The temptation to grab fast food on the go can be hard to resist when you have a tight schedule. Just a little fast food each week can wreak havoc on your cholesterol levels, heart health, blood sugar, and more, though — so think before you grab those french fries!

Instead, grab some fresh veggies at the grocery store and prep them all on Sunday. You can make salads for lunch, plus healthy grab-bags of nuts, veggies, fruit, and more. Planning ahead makes it easy for you to treat yourself to healthy food.

The Lure of the Couch

At the end of a long day, your couch beckons. But don’t forget — just 30 minutes of exercise a day can have a dramatic impact on your health. Try power walking during commercials while you watch TV, or break the 30 minutes into more manageable 10-minute chunks so that you can intersperse them throughout your day.


Bedtimes aren’t just for kids. Adults can benefit from a set time to sleep, too. Adults should aim for at least 7 1/2 hours of quality sleep per night. Doing so can help prevent obesity and lower your risk of developing type 2 diabetes. To help improve your sleep, skip caffeine after 2 PM and avoid bright lights and visual stimulation the hour before you head to bed.

See How Your Lifestyle is Impacting Your Health

Worried your daily habits are hurting your health? With health lab testing at Test Smartly Labs, you can check your current cholesterol levels, blood sugar, heart health, and more. You can even take a Health Risk Assessment so that you know what conditions you’re at risk for and how you can reduce your risks.

To get started, find your local Test Smartly Labs today.

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