What to Stay Away From: 8 Things Holding Your Health Back
Adding good habits matters. So does removing the things that quietly work against you. Here's what to cut back on.
Key takeaways
- Limit added sugar, salt and heavily processed snacks.
- Avoid 'slimming' products and crash diets; they don't produce lasting results.
- Cut down on alcohol and quit smoking for faster progress and better health.
Most health advice is about what to add: more exercise, more vegetables, more water. Just as important is what to take away. These are the things we see holding people back most often.
1. Too much added sugar
Soft drinks, sweets, biscuits, sweetened beverages and pastries add a lot of energy without much nutrition. Over time, high sugar intake is linked to weight gain and tooth decay. Choose water, whole fruit and unsweetened drinks most of the time.
2. Too much salt
High salt intake is linked to high blood pressure. Seasoning cubes, salty snacks and processed foods add up quickly. The WHO recommends less than 5 g of salt a day, about one level teaspoon. Use herbs, spices, onions, pepper and crayfish for flavour, and go easy on the seasoning cubes.
3. Deep-fried foods, every day
Puff-puff, chin chin, fried yam, fried plantain and fried meat are fine occasionally, but daily deep-frying adds a lot of energy. Grill, boil, steam or bake more often.
4. 'Slimming' teas, pills and detoxes
Many of these work as laxatives or diuretics, making you lose water, not fat. Some contain ingredients that can be harmful. If a product promises fast weight loss with no effort, stay away.
5. Crash diets
Very low-calorie diets and extreme fasting can cause muscle loss, fatigue and rebound weight gain. A moderate, sustainable approach works better long term. See weight loss that lasts.
6. Alcohol
Alcohol adds energy, affects sleep and recovery, and often leads to poor food choices. If you drink, drink less and less often.
7. Smoking
Smoking damages your heart, lungs and circulation and makes exercise harder. Quitting is one of the best things you can do for your health at any age.
8. Sitting all day
Long hours of sitting are linked to poorer health, even for people who exercise. Stand up and move every 30–60 minutes, take calls walking, and take the stairs.
Frequently asked questions
How much salt should I eat per day?
The WHO recommends less than 5 g of salt per day for adults, about one level teaspoon, including salt already in processed foods and seasoning cubes.
Are seasoning cubes bad for you?
They are high in salt. You don't have to avoid them completely, but use fewer and rely more on natural flavours like onions, pepper, herbs and crayfish.
Is occasional fried food okay?
Yes. The issue is frequency and portion size. Enjoy fried foods occasionally and choose grilled, boiled, steamed or baked options most of the time.
Please note: this article is general information, not medical advice. If you have a health condition, are pregnant, or are unsure whether an activity or diet is right for you, talk to a doctor or qualified professional first.
