20 everyday habits harming your health (and what you can do to fix them)

Our daily routines are filled with seemingly harmless habits that, over time, can quietly undermine our wellbeing.

To find out which everyday habits are actually doing more harm than good, we've quizzed a range of nutritionists, health experts and dieticians and shared all their answers here, in one place.

From skipping breakfast to eating too quickly, these everyday habits could be impacting your health without you realising. But its not all doom and gloom – read our expert-backed ways to fix these habits below.

By recognising and adjusting, you can make small but powerful improvements to your long-term health and wellbeing. Which ones will you make?

Our experts:

• Zara Hiridje, registered nutritionist
• Nicola Shubrook, registered nutritionist
• Emer Delaney, dietitian
• Kerry Torrens, registered nutritionist
• Joshua Piper, sleep clinician
• Jo Williams, registered nutritionist
• Dr David Porter, ex-Chelsea FC first team doctor and founder of performance health clinic Opus
• Sophia Drozd, yoga instructor and founder of Yoga for Pain
• Michelle D’Onofrio, pilates instructor and director at Yatta Studio
• Fiona Hunter, registered nutritionist
• Clare Thornton-Wood, specialist dietitian
• Katie Hiscock, health and fitness content producer
• James Collins, performance nutritionist
• Hannah Calow, functional nutritionist
• Emma White, senior nutritionist for the Nutracheck Calorie Counter app
• Rosalind Ryan, health writer

Habits harming your brain and mental health

1. Relying on ultra-processed foods

Studies have found that certain foods can contribute to anxiety, depression and cognitive decline, and ultra-processed foods (UPFs) are the biggest culprits. In the US, UPF consumption accounts for about 60% of daily caloric intake. The UK doesn't do much better – new research shows that 67% of daily energy intake derives from UPFs with an even higher proportion seen in teenagers.

Packaged snacks, sugary cereals and ready meals are often loaded with preservatives, artificial additives and inflammatory oils. These ingredients can negatively impact gut health, which is directly linked to brain function via the gut-brain axis.

"What we eat directly influences brain chemistry, inflammation levels and gut health. All of these impact mood and mental wellbeing," explains registered nutritionist Zara Hiridjee. "The issue isn’t necessarily eating these foods occasionally but rather relying on them in excess or as a staple in our diet."

"These foods often stripped fibre and essential nutrients, meaning they don't provide sustained energy or nourishment for brain health. That said, if someone enjoys the occasional dessert or convenience meal now and then, it's unlikely to have a major impact."

How to fix it: Hiridjee explains that a balanced diet can instead provide a steady release of energy, a strong gut-brain connection and key nutrients for mood regulation. "The key is ensuring that the overall diet provides a solid foundation of whole foods, so occasional indulgences don't disrupt energy levels or mood stability."

Learn more about the truth of UPFs in our deep dive.

2. Too much caffeine

While moderate caffeine consumption can have cognitive benefits, drinking too much can cause anxiety, restlessness and sleep disturbances, all of which impact mental wellbeing.

"Caffeine can be both a performance booster and an anxiety trigger depending on the person and the amount consumed," Hiridjee explains. "Excessive caffeine, especially later in the day, can overstimulate the nervous system, disrupt your sleep and heighten feelings of anxiety."

"Some people metabolise caffeine slowly, making them more sensitive to its effect, while others tolerate it well."

How to fix it: "If sleep issues, jitters or mood fluctuations are a concern, cutting back or switching to lower caffeine options like green tea may help."

Find more advice from the experts here: how much caffeine should I drink?

3. Skipping meals

We are all prone to thinking that if we eat less, we’ll lose weight. But as registered nutritionist Nicola Shubrook explains, skipping meals can lead to overeating at your next meal. "This is because your blood sugar levels drop too low, leaving you ‘hangry’, so by the time you do have your next meal you’re so ravenous you’re more likely to overeat."

What you eat is also important for keeping the brain happy, explains dietitian Emer Delaney. "The brain consumes a massive 20 per cent of the energy we get from our diets. The preferred source of energy for the brain comes from carbohydrates from wholegrains, starchy vegetables, fruit, rice, potatoes and lactose (the sugar found in milk). These healthy carbs are broken down by the body into glucose, then used by the brain as energy. Without an adequate intake, the brain cannot function correctly – so you may experience brain fog, lack of focus and even irritability."

"As well as fuelling the brain, glucose helps with the production of the feel-good chemical, serotonin, which is responsible for balancing our mood and relieving anxiety."

How to fix it: Shubrook suggests planning your meals ahead of time: "Leaving your food to chance means you’re more likely to skip meals, grab something carb-based or order a takeaway when you get home after a long day," she explains. "Taking the time each week, or evening, to plan ahead will help prepare you to make better food choices. This is where a cooking app comes in handy – it can help you plan ahead, provides recipe inspiration and arms you with a multitude of meal plans."

Make meal planning a breeze with our collection of meal plans.

4. Constant screen time before bed

In today's screen-obsessed world it has become all too easy to endlessly scroll on our phones in the evening. This seemingly innocent habit, however, exposes us to harmful blue light, which impairs melatonin production.

"When it’s dark, your brain secretes melatonin, helping you to fall asleep. However, the blue light from your phone may restrict the amount of melatonin produced, and the action of scrolling is thought to be stimulatory and likely to keep you awake," explains Kerry Torrens, a registered nutritionist.

According to sleep clinician Joshua Piper, blue light isn't the only problem when it comes to late night doomscrolling: "It's actually becoming more acknowledged that it’s the act of scrolling that’s the issue as the brain sees this as a daytime activity."

How to fix it: "Put your phone away at least 30 minutes before you retire to bed to help your body switch off naturally," says Torrens.

Struggling to get a good night's sleep? Discover how a few diet changes can make all the difference in our guide on how to sleep better.

5. Frequent alcohol consumption

It's not surprising to learn that alcohol can negatively impact your mental health – it's a depressant, after all. Though occasional drinking may not be detrimental to health, regular or excessive alcohol intake can disrupt the balance of neurotransmitters, impairing emotional stability as well as sleep quality.

Its long term effects on brain chemistry and overall mental wellbeing can actually be quite significant. "One of the biggest issues is how alcohol affects neurotransmitters like serotonin and dopamine. Initially it can trigger a short-lived boost in mood, but over time, regular alcohol use disrupts the balance of these chemicals, leading to increased anxiety, low mood and even depression," Hiridjee says.

"Essentially it depletes the very neurotransmitters that help regulate emotions, leaving you more vulnerable to mood swings and emotional lows once the effect wears off."

How to fix it: Speak to your GP if you’re worried about your alcohol intake. They will be able to suggest ways to help manage your drinking habits, and also refer you for counselling or support services.

The Drinkaware website is a great online resource offering plenty of free tools, facts and advice. It also has information on and contact details for a range of alcohol support services.

Thinking of cutting back? Discover the benefits, including better skin, deeper sleep and weight loss, in our health guide.

6. Overuse of artificial sweeteners

Commonly found in diet fizzy drinks and 'no added sugar' products, consuming artificial sweeteners can actually disrupt neurochemical balance that can negatively impact mood. Some research suggests that they can also interfere with mood-regulating neurotransmitters like serotonin, which plays a key role in mood regulation.

"Don’t be fooled by products that claim to have ‘no added sugar’, these products often contain artificial sweeteners instead," explains Shubrook. "Research has found that sweeteners will not only keep your tastebuds sweet, thus increasing sugar cravings, they can also make you feel hungry and lead to you eating more food overall."

How to fix it: "For long term health, it is advised to cut back on both sugar and artificially sweetened, processed food, in favour of a healthy, balanced diet," explains registered nutritionist Jo Williams. "In time, this will readjust taste buds so that cravings for sweet foods are reduced. Most of us consume far more sugar in all forms than we should. We need less, not more,"

Learn more about the effects of artificial sweeteners in our guide: are sweeteners bad for you?

Habits harming your back, neck and posture

7. A sedentary lifestyle

The average person now spends around nine hours a day seated, often with poor ergonomics and no scheduled breaks. It's hardly surprising, then, to hear of a reported spike in back and neck problems.

“Sitting for prolonged periods can significantly impact posture,” adds Michelle D’Onofrio, pilates instructor and director at Yatta Studio. “Slouching can lead to rounded shoulders, a forward head posture and an increased curve in the lower back. Excessive time sitting in these environments can also cause muscle imbalances and weakness, particularly in the hip flexors, back and core muscles.”

How to fix it: Build structure in your day: "Schedule movement breaks every 30-60 minutes, invest in an ergonomic setup and vary postures with standing desks or active seating. I am constantly told by my patients that their standing desk is a 'lifesaver' but I'd argue that it is a 'joint saver', says Dr David Porter, ex-Chelsea FC first team doctor and founder of performance health clinic Opus.

"Regular resistance and mobility training is essential to counteract sedentary patterns and joint imbalances. I would always recommend starting simple, don't make too many exercise plans or design gym sessions that are too advanced."

Yoga is also a brilliant practise for home workers, explains yoga instructor and founder of Yoga for Pain, Sophia Drozd. "It increases the understanding of oneself, improving body and mind awareness. So, you will become more aware over time of your body forming poor postural habits."

Read our guide on how to be healthy at work for more tips on staying active.

Habits harming your heart and circulation

8. Consuming too much salt

We can all acknowledge that consuming too much salt isn't good for us, but with this ingredient hidden in so many foods, it can be hard to measure just how much our intake is. According to UK government figures the average adult consumes around 8 grams of salt per day, significantly higher than the recommended limit of 6 grams (approximately one level teaspoon).

Processed foods (especially fast foods), processed meats and bread are the main sources of salt in both the US and UK. "Salt is linked to a number of health issues such as high blood pressure (hypertension), heart disease and stroke," Jo Williams, a registered nutritionist, explains. "It has also been linked to stomach cancer, kidney disease and osteoporosis."

"According to Action on Salt, if everyone in the UK ate 1g less salt each day, it would prevent more than 4000 heart attacks and strokes every year. The WHO states: ‘Reducing sodium intake is one of the most cost-effective measures to improve health and reduce the burden of non-communicable diseases.’"

How to fix it: Avoiding too much salt to reduce the risk of cardiovascular disease, high blood pressure and stroke doesn’t have to mean resorting to bland and boring meals, Williams reassures. "Simple ideas include reading labels and informing yourself of the choices when it comes to pre-prepared/convenience foods; the traffic light labels can be helpful for an ‘at-a-glance’ indication if the food is high in salt."

Cooking from scratch is another good idea. "Restaurant meals and fast foods are laden with salt, far more than you would typically add if cooking at home. Try other seasoning, herbs, spices, lemon juice, garlic and fresh dressings to add flavour without the salt. And drink plenty of water to maintain balance."

Think you're eating too much salt? Read the 10 signs you’re eating too much salt for more information.

9. Overeating fast, fried food

If you're low on food in the house or just can't be bothered to cook then easily-accessible and inexpensive fried foods can often feel like the go-to solution. But, rather unsurprisingly, consumption of these foods will increases your intake of unhealthy fats, raising cholesterol and ultimately harming heart health.

"Takeaway foods such as fried chicken, fish and chips or battered sausages are prepared in cooking oils that are often reheated more than once to high temperatures. The type of oils these foods contain are called trans fats, which are known to raise cholesterol and increase the chances of cardiovascular disease."

How to fix it: "Trans fats have not been banned in the UK like they were in the US in 2018 so I prefer to avoid commercially fried foods and instead make fried foods at home or use the air fryer," says Williams.

If you are ordering a takeaway, try to steer clear of deep-fried options in favour of lean meats, fish or vegetables. Find out more healthier options in our round-up of the 10 of the healthiest takeaway options.

10. Not drinking enough water

With nearly two thirds of our bodies made of water, it's clear how important it is to stay well hydrated. "Hydration is needed for digestion, for our heart and circulation, for temperature control and for our brain to work well," explains Torrens. "Water is, without doubt, the single most essential component of the human body."

And forgetting to drink enough water throughout the day not only leads to dehydration. "[Water] is critical for making neurotransmitters – the brain chemicals responsible for mood, concentration and memory," Williams says.

Water also helps to ‘keep things moving’ in the digestive system. "Staying hydrated may help prevent constipation in children, adults and the elderly. There is some evidence that fizzy water may be of particular benefit too," explains Shubrook.

How to fix it: Drink more water! Your body needs it – and not energy drinks or coffee, but boring old water. "Your brain thrives on it and your skin glows from it, so fill your water bottle and keep it with you, especially on hot days," explains Williams.

Read more about the health benefits of water:

• What dehydration does to your body, and 3 ways to tell you’re dehydrated
• How much water should you drink every day?
• Top 5 health benefits of drinking water

11. Neglecting a wide range of fruit and vegetables

Falling short of eating a variety of plant foods in your day-to-day? This simple habit could mean that you're missing out on heart-healthy nutrients and antioxidants. Eating a diet rich in plant foods including a wide range of fruit and vegetables may also help lower the risk of heart disease.

"Fruit and vegetables are loaded with vitamins, minerals, fibre and other nutrients, all of which may play a role in helping to reduce your risk of illness," Williams explains. "Fresh, frozen, chilled, canned or dried fruit and vegetables along with beans, pulses and 100%, unsweetened juice (not from concentrate) all count. Aim to eat at least five portions a day."

"One reason fruit and vegetables are so beneficial is that they are rich in antioxidants as well as the mineral potassium, which may help control blood pressure and regulate your heartbeat," Williams adds. "Fruit, green leafy vegetables and root veg are also rich in folate, which is essential for the formation of blood cells and helps control levels of a compound called homocysteine. There is growing evidence that people with high levels of homocysteine may be at a higher risk of cardiovascular disease."

How to fix it: Get all five of your 5-a-day in one dish with our collection of 5-a-day recipes.

Read our spotlight on heart disease for more expert-backed tips.

Habits harming your gut and digestion

12. A low-fibre intake

Put simply, fibre is crucial for good digestion and gut health. But including enough fibre in your diet is essential for a number of reasons, and not just for a healthy bowel function.

"Adequate fibre may help lower your risk of heart disease, stroke and diabetes, help manage your blood sugar levels and strengthen your immune defences," says Williams.

"Studies have also found that by getting the recommended amount of fibre you may reduce your risk of certain lifestyle-associated health issues, such as cancer, coronary heart disease and obesity."

Fibre will also help fill you up. "When you have more fibre in your diet from foods such as fruit, vegetables, wholegrains, beans and lentils, they offer greater satiety. Feeling fuller for longer will help you eat less throughout the day," explains Shubrook.

How to fix it: Try one of our high-fibre recipes to increase your daily intake or read more about how much fibre you should eat per day.

13. Eating too quickly

You may not realise it, but rushing your meals and forgetting to chew food properly will put extra strain on your digestive system.

"Chewing is the very first step in the digestive process, but all too often we eat too quickly, especially when we’re distracted or eating ‘on the hoof’," Shubrook explains. "When you don’t chew your food properly, you put extra strain on your digestive system, causing symptoms such as bloating. It also means you’re more likely to overeat as you don’t give the brain time to register when you’re full."

How to fix it: "Aim to eat in a relaxed manner, away from distractions and take your time to really savour your food."

Habits harming your energy, immunity and overall wellbeing

14. A poor sleep routine

We all know that a good night's sleep is essential for both our physical and mental well-being. But beyond leaving you feeling lethargic, an irregular sleep pattern can affect your productivity and your overall health.

"Not only does adequate sleep improve our focus and concentration, it also promotes healing and reduces our risk of a number of health conditions. For example, studies have found a relationship between the quantity and quality of our sleep with health problems, such as type II diabetes, high blood pressure, heart disease and depression," explains Torrens. "What's more, a lack of sleep is believed to suppress the immune system, leaving us vulnerable to infections."

Poor sleep may also disrupt cortisol and blood glucose levels. "When you wake tired in the morning, you’re more likely to want ‘sugar’ or carbs to give you energy, as well as comfort. Or you may find that you hit the caffeine first to ‘get you going’ – all of which can contribute to weight gain," says Shubrook.

How to fix it: Keeping an eye on your sugar intake, eating your evening meal earlier and gradually reducing caffeine can all help improve your sleep routine.

You can also learn more about why you may feel tired all the time.

15. Overuse of energy drinks

Caffeine is the most common stimulant in energy drinks, with most products containing 80-200mg per serving – "that’s the equivalent of two to five cans of regular cola," Torrens says.

"While consuming moderate levels of these drinks may provide a quick energy boost, their regular consumption is likely to increase blood pressure, quicken heart rate and trigger nervousness and agitation," Torrens continues. "It may also lead to insomnia and detrimental changes in mood."

"Regularly drinking these sugar-fuelled, stimulant-laden beverages can increase your risk of adverse health effects such as increased blood sugar, headaches and stomach upset. Some contain as much caffeine as multiple cups of coffee which can lead to energy crashes and heart palpitations," says Williams.

How to fix it: "If you enjoy energy drinks, are over 18 years old, your health is good and you are not in one of the vulnerable groups (listed below) – then avoid frequent consumption (5-7 cans per week), reduce caffeine from other sources, avoid binge consumption and don’t mix with alcohol. If you don’t currently consume energy drinks, the evidence suggests you are better off not doing so," says Torrens.

"I try to make sure I’m hydrated from drinking water throughout the day and energised from a balanced diet and getting enough sleep. Feeling rested means I’m less likely to need caffeine or sugar to stay awake during the day," says Williams.

Vulnerable groups:

"If you have a medical condition, including high blood pressure, you should check with your GP before consuming energy drinks. Based on current evidence, children and other people sensitive to caffeine should consume it in moderation only (a single dose being no more than 3mg caffeine per kg body weight) with healthy adults consuming up to 200mg in a single serving and up to 400mg over the day. However, pregnant and breast-feeding women are advised to have no more than 200mg caffeine over the course of a day."

Find out more about in our guide: Are energy drinks bad for you?

16. Frequent use of 'health' cereal and protein bars

Though many cereal bars are marketed as a wholesome and healthy breakfast, cereal bars are not always what they seem.

"Some contain as much sugar as a chocolate bar," explains registered nutritionist Fiona Hunter. "However, the cereal bar market is incredibly diverse and if ever there was a case for taking a few minutes to read the nutrition information on the label, this is it."

Equally, dietary supplements such as protein bars should be consumed as part of a healthy, balanced diet, and not used as a substitute for whole food.

Torrens explains, "Protein supplements, such as bars, are highly processed and lack the micronutrients and other beneficial nutrients of whole, natural food. We should all aim to achieve our protein requirements from a well-balanced diet, but for short-term use or in certain circumstances, protein supplementation may be considered."

Protein bars are a concentrated source of energy and can be high in sugar, carbohydrates and fats, even if they may have healthier credentials than a chocolate bar.

How to fix it: If you're relying on protein bars to get your protein fix, consider your individual health and fitness goals, your personal dietary requirements and your reason for including protein bars in your diet when deciding which product to buy and how often to eat them.

See our healthy breakfast ideas for meal inspiration or our health guide: How much protein do I need?

17. Skipping breakfast

It's easy to skip breakfast if we don't feel that that hungry, or we tend to believe that if we skip it, we’ll lose weight. So should you start your day strong with breakfast, or wait it out for a better lunch?

Put simply, it depends on the studies you read, but there's plenty of reasons to stick with it. "I would not recommend skipping breakfast,’ says specialist dietitian Clare Thornton-Wood. "There are studies showing some benefits, but equally there are some showing the opposite."

"Missing breakfast does not necessarily mean you will consume fewer calories, or that the rest of your meals will be balanced and provide all the nutrients you need, says Thornton-Wood. "It can lead to snacking due to increased hunger," she adds.

Shubrook is similarly wary of skipping it. "Having breakfast has been shown to not only help you make better food choices later in the day, but also supports your metabolism and blood sugar balance. Both of these may also help with weight loss."

How to fix it: If you do decide to eat breakfast, Shubrook suggests opting for non-refined carbs. "Also, be sure to include some protein, such as an egg."

Thornton-Wood believes that instead of skipping breakfast entirely, a better plan is to eat intuitively: "Listening to your hunger cues and eating when you are hungry, whatever time that is."

Take a look at our low-carb breakfast recipes for healthy ideas, or find out more about what happens you miss breakfast in our guide: is skipping breakfast bad for your health?

18. Overtraining without rest

We naturally think that the more we exercise the better it must be for us, as we burn more calories when we are active. However rest days – and what you eat on them – are just as important, performance nutritionist James Collins explains: "This is time our body uses to repair muscle and build energy levels back up, so choosing the right balance of nutrients on these days is key. Remember, spending your rest days well means you'll turn up to the next workout feeling stronger, fitter and ready to sweat."

What's more, overtraining can affect your cortisol levels and may in turn lead to overeating: "Too much training, especially cardio-based like running and spinning, can actually increase cortisol levels – a disaster if you’re stressed already," explains Shubrook.

"Cortisol creates a surge of energy in your body, as the body prepares for a fight-or-flight response. This stimulation of your fat and carbohydrate metabolism naturally increases your appetite, so you’re more likely to overeat as a result," she continues.

Katie Hiscock, a health and fitness content producer, explains that another common mistake is to focus all your efforts on one form of exercise, such as cardio. "Although aerobic exercise is important for keeping your heart strong and managing stress, doing too much cardio, not eating adequately and avoiding strength training may lower your metabolism, which will leave your body thinking it needs to conserve energy."

How to fix it: Make sure you are fuelling your body appropriately and getting adequate recovery time and rest – find out what to eat on rest and easy training days for guidance.

If you're over-relying on cardio, Hiscock suggests shaking up your exercise plans with a varied programme, "including cardio, resistance training (which may include free weights, resistance bands or using your body weight) and flexibility practices, like yoga or pilates."

19. Mindless snacking out of boredom

Snacking can get a bad rap, but it isn't snacking itself which is the problem, explains Emma White, senior nutritionist for the Nutracheck Calorie Counter app: "Provided the food we eat is part of a balanced diet, snacking itself is not a bad thing. However, issues typically crop up when we eat too many calories, or make poor food choices."

White explains that it's more about snacking smart: "While a poor choice will fail to add nourishment, it may also push you over your daily calorie allowance if not factored in. A well-chosen snack not only fills a hunger gap before the next meal, it nourishes your body and supports your daily calorie intake in a healthy way."

Mindlessly snacking when you're not hungry is also a problem, which is especially true if you're working from home: "It means the fridge is never far away and that can blur true hunger cues," explains functional nutritionist Hannah Calow. "It’s easy to snack out of boredom or habit rather than need, which can leave us feeling sluggish and unsatisfied."

Home working structures can also often mean irregular mealtimes, resulting in a reliance on grazing and quick-caffeine fixes. "When structure goes, so does blood sugar balance," Calow adds. "Grazing through the day instead of eating regular, balanced meals can lead to energy crashes, brain fog and those mid-afternoon sugar cravings."

How to fix it: Keep nourishing snacks visible by placing a bowl of fruit, boiled eggs or pre-cut veggies at eye level in the fridge. Met with the 3pm slump? Try a stretch, drink some water or eat a snack that's packed with protein and health fats.

If you're remote working, use it as an incentive to eat more home-cooked food, which can mean better ingredients and more balanced meals if you make the effort.

Learn more about whether snacking is bad for you then find out about the health implications of working from home.

20. Over-reliance on supplements over real food

Find yourself relying on vitamin and mineral supplements in the belief that they will tick all the health boxes? If you're depending on these instead of a varied diet, it may mean missing out on the benefits of whole foods.

"The number of articles and studies I read about various vitamins, minerals and nutrients that have a positive impact on our health is staggering," says health writer Rosalind Ryan. "Whether it’s flavonoids reducing your blood pressure, or vitamin C fighting inflammation, every day it feels like there’s something new to put on your ‘Am I getting enough?’ list."

The good news is that you don't have to take supplements to consume these ‘magical’ compounds. "Most of them are easily found in your daily diet; for example, flavonoids are in tea and kiwis are packed with vitamin C," Ryan explains.

How to fix it: "If you’re eating a healthy, balanced diet, you should be fine. The only extras I take are fish oils and vitamin D in winter," Ryan says.

Read more expert advice on the use of supplements:

• Do supplements work?
• What supplements should I take?

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