The 14 worst things you can do for your body
微远健康发表的文章。针对男土，从穿鞋到看电视，14个生活上影响健康的陋习。From wearing the wrong shoes to binge-wtching “TV,” these bad habits could quietly be holding you back.
By: msn.com Health& Fitness 2015/03/24
Oversleeping or hitting the snooze button 使用闹钟 睡眠不足／过多
When it comes to sleep, the sweet spot is seven to nine hours. Sleeping for fewer than six hours or more than 10 hours each night has been linked to chronic diseases, including heart disease, diabetes and obesity, according to a study from the CDC. Another stress to your body is hitting the snooze button. Disrupting your sleep diminishes the benefits of rest, leaving you more tired than if you had gotten up the first time the alarm went off, explains Dr. Yizhak Kupfer, assistant director of critical care and pulmonary medicine at Maimonides Medical Center in Booklyn, NY. 最佳的睡眠时数是7-9之间。如果闹钟从沉睡中把你叫醒，结果是让身体更累。说到底，还是养成睡眠习惯。
Throwing back more than two drinks a day 每天喝多于两杯啤酒
The CDC has reported that men who drink 3-4 alcoholic drinks each day are at a higher risk of developing cancer of the mouth, neck and throat. They are also twice as likely to develop liver cirrhosis and high blood pressure. Allow yourself at least two alcohol-free days each week. Binge drinking doesn’t only have serious health risks—it can also contribute to weight gain and prevent you from reaching your fitness goals.
Watching Netflix marathons 长时间追剧
A full evening of “Dexter” may seem like the optimal way to unwind after work, but watch more than three episodes after sitting at your desk for eight hours and you'll put your health in danger. According to a recent study published in the Archives of Internal Medicine, adults who sat for more than 11 hours a day had a 40 percent increased risk of dying within three years compared with those who sat for fewer than four hours a day.
Hiding out indoors 宅男
Not getting enough sunlight can deplete your body's vitamin D supply, which happens quickly during cold winter months. Some symptoms of vitamin D deficiency include tiredness, aches and pains, and depression. Taking a vitamin D supplement can help you get the recommended amount, about 600 IU for 19- to 50-year-old men, according to the Office of Dietary Supplements.
Smoking socially 吸烟
According to a recent study from Australia's Sax Institute, even light smokers double their risk of early death. “People don’t realize how damaging even light smoking is for your health—for cancer, heart disease, lung disease and a range of other conditions," says study co-author Freddy Sitas. Next time you want to have “just one”—don’t.
Overtraining 运动过度
David Nieman, Ph.D., a health and exercise science specialist in Boone, NC, has found that 90 minutes or more of continuous, moderate- to high-intensity, exercise weakens the immune system, making you more prone to illness. This effect can last up to 72 hours. If you don’t give yourself proper time to recover after working out and put too much stress on your body while training, you could be doing more harm than good.
Eating packaged foods 包装食物
You may have to eat a frozen meal now and then, but don’t make it a habit. Packaged foods are loaded with sodium and other preservatives. The FDA suggests sticking to no more than 2,300 milligrams of sodium per day—that’s one teaspoon of salt. A typical frozen entrée can easily pack more than 30 percent of your sodium intake for the day, so check the label before plopping one in your grocery basket.
Wearing the wrong shoes 穿错鞋
A bad pair of shoes doesn’t just lead to foot pain, it can also cause problems throughout your body: “Your feet are the foundation of your body, and if they are not properly supported you can have problems anywhere from the bottom of your feet up through your neck,” explains Jeffery Solomon, D.C., president of the American Chiropractic Association’s Council on Sports Injuries and Physical Fitness. Choose your footwear wisely—if you have a long commute on foot, find a good pair of walking shoes that best mimics barefoot walking, then put your dress shoes on at the office.
Forgetting to stretch 运动前未有做热身准备
A study from the University of Rochester Medical Center suggests that stretching as a complement to exercise may help decrease injury. Stretching in the morning also gets your body moving for the day (helping you avoid the snooze button), encourages blood flow throughout the body, and can improve your flexibility.
Not drinking enough water 少喝水
Water keeps you hydrated, helps transport oxygen through your body, removes waste and toxins, protects your organs—and the list goes on. You always hear the old rule of thumb that you should drink eight glasses of water a day, but it really is true. Staying hydrated throughout the day will help you feel better mentally and physically.
Skipping sunblock 未涂太阳油
You know the drill: Even when it's cloudy, skin-damaging UVA and UVB rays can still increase your risk for developing skin cancer. If broad-spectrum sunblock feels too thick to slather on every morning, find a daily moisturizer that offers the same protection against UVA and UVB rays, and use it year-round.
Not using condoms 不使用安全套
Even if your new girl's on the pill, use protection anyway—because pregnancy's not your only concern. The CDC reports that between 2008 and 2012 the chlamydia rate among men increased by 25 percent, while gonorrhea shot up 4 percent between 2011 and 2012. These are two of the most common STDs in America, and wearing condoms is an easy way to significantly lower your risk.
Drinking too much coffee 喝太多咖啡
Coffee has its perks, like boosting endurance and delivering a hefty dose of antioxidants, but too much joe can do more than make you jittery. A new study published in Mayo Clinic Proceedings suggests that men who drink more than 28 cups of coffee a week have a 56 percent higher risk of dying from any cause.
Wearing braces or weight belts at the gym 运动时穿戴不适当的保护设备
If you have an injury that requires an ankle or knee brace and the doctor has prescribed one, then it should be worn. However, do not wear it at the gym on a regular basis. “On all but the heaviest lifts, meaning at or near one-rep max, weight belts should not be worn," explains Matt Tuthill, C.S.C.S. "By giving continuous external support to the muscles of the core, you weaken these muscles over time. Heavy squats, overhead presses, deadlifts, etc., all train the abs when performed without any lifting gear; a belt eliminates this benefit.”
