things dont know youre ruin health

If your busy schedule is affecting how much sleep you get each night, take steps to change your schedule so that you can enjoy the much-needed sleep.

According to the National Sleep Foundation, adults should sleep at least 7 to 8 hours every night. Children and teenagers need more sleep, ranging from 9 to 11 hours.

Poor sleep is associated with poor immunity as well as many other health problems. Regular sleep deprivation increases the risk of infection and other serious health conditions, such as heart disease, strokes, hypertension, diabetes and obesity.

Your sleep duration also has a direct impact on your lifespan. A 2007 study published in the Sleep journal showed that both a decrease and an increase in sleep duration are associated with increased mortality rates.

Along with sleep, the National Sleep Foundation recommends a short nap of 20 to 30 minutes for improved alertness and performance.

A short nap during the daytime can even reduce the risk of heart disease, according to a 2007 study published in the Archives of Internal Medicine.

If you do not have time to cook, running out for fast food seems the best solution.

But fast food contributes little or no nutrient value to your diet. Instead, these foods are packed with excess calories, fat, sugar and salt content, which are not good for your health.

This type of unhealthy eating contributes to several health problems. Obesity, Type 2 diabetes, heart disease, strokes, high cholesterol, dementia and many types of cancer are closely related to an unhealthy diet.

Moreover, surviving on fast foods can cause nutritional deficiencies in the body.

To improve your health, take time out to cook your own food. Include organic fruits and vegetables, fiber-rich foods, whole-grain products, low-fat dairy items and healthy fats in your cooking. Also, limit your salt and sugar intake.

Whole-grain sandwiches, oatmeal, smoothies, soups and salads are some of the easy things that you can prepare at home and pack for lunch.

Many of us often reach out for a can of soda instead of plain water to quench our thirst without realizing how harmful it is.

The sugary soda drinks increase your risk of excess weight gain, type 2 diabetes, and cardiovascular disease. Diet sodas, too, are not as healthy as they are promoted to be. Instead of controlling weight gain, they stimulate your appetite and sugar cravings.

Some sodas even contain caffeine which contributes to dehydration. So, quenching your thirst with such drinks is not a good idea.

When feeling thirsty, only opt for plain water and nothing else. It is the best drink to quench your thirst. Plus, it is calorie-free.

Many times, people don’t even realize that they are not drinking enough water.

According to the National Kidney Foundation, a healthy adult must drink at least 10 to 12 glasses of fluid daily to keep the kidneys healthy and the body well hydrated.

Carry your own water bottle to work and set reminders so that you finish it by the end of the day. If you do not enjoy plain water, try flavored water. Also, fruits and vegetables rich in water content can help a lot in keeping your body hydrated.

Excessive use of cell phones and headphones is becoming a global habit. This habit has significant negative effects on your health.

A 2011 study published in BMC Public Health reports that stress, symptoms of depression and sleep disorders were associated with high mobile phone usage in young adults (20 to 24 years old) over the course of 1 year.

Not just mobiles, even eReaders are not good for your health. According to a 2015 study published in Proceedings of the National Academy of Sciences, use of light-emitting eReaders negatively affects sleep, circadian timing and alertness the following morning.