10 Habits That Destroy Your Health and Lead to Earlier Death

10 habits that destroy your health and lead to earlier death pic.twitter.com/Uj9xEGyMTG

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

1. Consuming ultra-processed foods.

Ultra-processed foods are addictive, have low nutritional value and are easy to overeat - resulting in high calorie consumption and weight gain.

Excess bodyfat leads to lower quality of life and reduced life expectancy.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

2. Not seeking out happiness.

Scientific studies have found links between life satisfaction, absence of negative emotions, optimism, and positive emotions and living longer.https://t.co/BPGSxB3XbH

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

It's therefore vital that you seek happiness, avoid stress, cut negative people out of your life, change situations that you're not happy with and make time for the things you enjoy.

You'll probably live longer as a result and you'll enjoy life more.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

3. Sleeping less than 7 hours per night.

Sleep is crucial for regulating cell function & helping your body heal.

Sleeping less than 5–7 hours per night is linked to a 12% greater risk of early death

Not getting enough sleep is linked to heart disease, inflammation and obesity.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

But sleeping too much is linked with lower life expectancy as it is usually linked with undiagnosed health conditions, depression and low physical activity.

Between 7-9 hours per night is the sweet spot.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

4. Not partaking in cardiovascular training.

A higher cardiorespiratory fitness level is linked with longer life expectancy.

Improving yours will likely extend your life.https://t.co/Ht2XIXXqV7

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

5. Not partaking in resistance training.

Sarcopenia (the age related loss of muscle mass) will rob you of your life quality.

Resistance training is your first defence against it.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

Building muscle also improves your insulin sensitivity and raises your BMR, both of which make it easier to maintain a healthy body fat %.

Muscle = health.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

6. Overeating.

Multiple different studies of human populations with longer lifespan find links to a lower calorie intake.

Here's one example:https://t.co/xBFLe8fwBK

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

This is perhaps unsurprising, as waist:hip ratio, BMI and bodyfat percentage are also predictors of health... as are certain blood markers that usually change with increased body fat percentage.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

7. Drinking alcohol.

Heavy alchohol consumption is linked to liver, heart and pancreatic disease.

Alcohol consumption also has the potential to destroy your life from a social perspective.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

8. Smoking.

Smoking is strongly linked with disease and early death. It is linked with 80-90% of lung cancer deaths.

Smokers are 3 times more likely to suffer a premature death and it's estimated smoking takes 10 years off of your life.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

9. Not drinking coffee.

Coffee is linked to a lower risk of type 2 diabetes, heart disease, cancer, Alzheimer’s and Parkinson’s.

This is thanks to the phytochemicals it contains - and they're present in caffeinated, decaf, brewed or instant coffee.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

10. Low protein intake.

Protein is vital for your body's function and upkeep.

Eating more of it will fight against sarcopenia (age related muscle mass loss) which will reduce your quality of life as you age.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

The distribution of protein across the day matters, not just the total amount of it.

Studies find that older adults who eat protein at every meal retain more muscle and quality of life than those who with the same intake, skewed towards an evening meal.https://t.co/haasiHq0y3

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

10 habits for a long & healthy life:

1. Avoid ultra-processed foods.
2. Do what makes you happy.
3. Sleep 7-9 hours per night.
4. Cardiovascular training.
5. Resistance training.
6. Avoid overeating.
7. Avoid alcohol.
8. Don't smoke.
9. Drink coffee.
10. Eat protein.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

Being overweight or obese is highly likely to mean worse quality of life and earlier death.

If you can commit to doing something about this for 60 days, I can help you.

Check out the details here (closing soon):https://t.co/6LWP9Mhkwk

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

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Follow me @Rob_NBF if you want to optimise your health and live longer for your kids and grandkidshttps://t.co/sp5EjdiR1d

— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023

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— Rob - Nothing Barred Fitness (@Rob_NBF) March 4, 2023