True Confessions: Let’s Not Repeat These Health Mistakes

Let’s face it: Even the most conscientious people can neglect healthy habits.

But as the saying goes, when we know better, we do better. Let’s promise ourselves right now that we’ll try to avoid these seven common health mistakes:

1. Not drinking enough water. Every organ, cell, and tissue in our bodies needs water to function properly. If you aren’t drinking the recommended 6-8 cups of water (other fluids count, too, including coffee and tea) per day, you may quickly notice side effects: headaches, sluggish bowl function, dull skin, fatigue, dry mouth, and even weight gain. If you’re not drinking enough water, keep track of how much you drink and keep a water bottle handy. Munching on fruits and veggies like cucumbers, melon, grapes, and berries are also a good strategy for increasing your fluid intake.
2. Not wearing sunscreen year-round. We often associate slathering on sunscreen with a summer day at the beach or pool, but ultraviolet (UV) levels can be detected all year long. All skin tones are at risk of sun damage and developing cancer. That is why the National Cancer Institute recommends wearing sunscreen and limiting direct sun exposure during peak daylight hours (10 a.m. to 4 p.m.) all year round. Be sure to put on sunscreen with an SPF of 30 or higher on uncovered areas like your face and ears when outside. Wearing a hat or earmuffs in the winter also can shield parts of the face and ears from damaging UV rays.
3. Sitting all day. Research has linked sitting for long periods of time—at a desk, behind a wheel or in front of a screen—with a number of health concerns. A sedentary life can lead to obesity, increased blood pressure, high blood sugar, excess body fat around the waist and unhealthy cholesterol levels, raising the risk of death from cardiovascular disease and cancer, according to experts at the Mayo Clinic. Schedule time up and out of your seat every 30 minutes or so, and get in the habit of taking phone calls while walking, or combine a workout with a favorite television show.
4. Not connecting with family and friends. Social isolation and loneliness may increase the risk of having or dying from a heart attack or stroke, according to a 2022 report. The American Heart Association warns that people who are socially isolated are more likely to engage in other unhealthy habits, such as getting too little exercise, drinking too much alcohol, smoking, and sleeping poorly. Combat social isolation by shifting your focus to people who need help or who enjoy a common interest, through volunteer work or enjoying recreational sports. Schedule a time each day to stay in touch with family, friends and neighbors by email, social media, voice call, or text.
5. Not getting enough sleep. Sleeping is a basic human need, like eating, drinking, and breathing. Like these other needs, sleeping is vital for good health and well-being, according to the National Institutes for Health. Sleep deficiency can lead to physical and mental health problems, injuries, loss of productivity, and even a greater likelihood of death. Create and stick to a sleep schedule, pay attention to what you eat and drink and how it might impact your sleep, and try to stress less and exercise more. Talk to your healthcare provider if you have ongoing sleep issues.
6. Adopting fad diets. Fad diets promise fast and easy weight loss and may even be effective in improving health. But the American Heart Association warns that eating too few calories can lead to hormonal changes that stimulate appetite and make us crave higher-calorie foods. Cutting out entire food groups can mean we’re also eliminating nutrients needed for good health. Instead of a trending TikTok diet, focus on a healthy dietary pattern: vegetables, fruit, whole grains, beans and legumes, low-fat or fat-free dairy products, nuts, fish and poultry. Avoid sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats.
7. Not getting recommended vaccines. The Centers for Disease Control and Prevention recommends vaccines throughout your life to help protect against many infections. When you skip vaccines, you are vulnerable to illnesses such as flu, measles, and HPV and hepatitis B–both leading causes of cancer, according to the National Foundation for Infectious Diseases. Viruses and bacteria that cause illness and death still exist and can be passed on to those who are unvaccinated and unprotected. While many preventable diseases are no longer common in the US, global travel makes it easy for these diseases to spread. If you are healthy now, getting vaccinated can help you stay that way.

ProTip: Focusing on small but important changes to your health, is the ultimate DIY. Drinking more water, eating more fruits and vegetables, walking instead of sitting, and skipping expensive fad diets are affordable ways to get healthy.