With habits like smoking or binge drinking alcohol, there’s no question we should quit for the sake of our health. But what about those little vices that help get us through the day? GP Dr Suhail Hussain explains which bad habits we can get away with – and one we need to kick into touch.
A weekly takeaway?
After a hard week, many of us look forward to our favourite takeaway. However, recent research has shown that eating one twice a week is associated with an increased risk of obesity, diabetes and cardiovascular disease.
That said, Dr Hussain believes that as long as we choose takeaways carefully, we don’t have to give up this treat just yet. “Incorporating occasional takeout meals into an overall healthy diet can promote a balanced approach to food consumption,” he says.
“The key is making smarter choices when ordering, opting for dishes rich in vegetables, lean proteins, and whole grains. Portion control and being aware of your total weekly calorie intake is also crucial.
“Allowing occasional treats can prevent feelings of deprivation, making it easier to maintain a healthy eating plan long-term.”
Do I have to quit? No
Adding salt to meals?
According to research, people who always add salt to their dinner are 28 percent more likely to suffer an early death than those who don’t. But Dr Hussain believes this risk can be minimised if you tend to cook from scratch.
“While salt is essential for bodily functions, excessive intake can lead to high blood pressure, a risk factor for heart disease and stroke,” he says. “Most people consume more salt than the recommended daily limit due to its presence in processed foods.
“Eating freshly prepared meals can help you control salt intake. Alternatively, use herbs, spices, or lemon juice to enhance flavour instead. If you do use salt, do so sparingly and consider adding it during the cooking stage rather than at the table.”
Do I have to quit? No
A morning coffee boost?
Regularly consuming more than 600mg of caffeine each day – roughly the amount found in six to seven 8oz cups – has been shown to increase your risk of sleep problems, thinning of bones, anxiety, high blood pressure and stomach acidity. But in small amounts, coffee can actually have health benefits.
“Regular consumption has been linked to a lower risk of several diseases,” says Dr Hussain. “Consuming no more than three to four cups per day and also being mindful of other caffeine sources, can help manage intake.”
Do I have to quit? No
Scrolling social media?
In spite of what the phrase “doom scrolling” implies, spending time on social media isn’t always negative. A 2020 study showed that using social media as part of an everyday routine and responding to content posted by others actually helps to improve users’ mental health. This is because, used correctly, social media can facilitate social connections and peer support.
“Don’t give it up but don’t live your life through it,” advises Dr Hussain. “Excessive use of social media has been linked to increased feelings of anxiety, depression, and loneliness. Setting limits on daily use, curating positive content, and ensuring social media doesn’t replace face-to-face interactions or physical activities can help mitigate adverse effects.”
Do I have to quit? No
Drinking a daily can of diet cola?
We all know low-calorie fizzy drinks aren’t going to add any nutritional value to our diets, but still millions of people regularly drink diet cola. And according to Dr Hussain, we should all quit to improve our health. “Choosing healthier beverages can boost hydration and sleep quality,” he says.
While a diet version might seem like it would help weight loss, some studies suggest artificial sweeteners can actually stimulate hunger hormones and increase our risk of obesity. There’s also concern artificial sweetener aspartame, in many low-calorie drinks, could be linked to cancer and that these drinks increase our risk of high blood pressure and diabetes. So Dr Hussain advises erring on the side of caution. “Water is best,” he says.
Do I have to quit? Yes