Get the facts
Are you shacking up with shows, hooking up with gaming, binging burgers, or falling for fizzy drinks? Whatever your unhealthy relationship is, it’s time to end it. Check out the facts below to see what they do to your body and how to dump the junk. You’ll be on your way to a happier, healthier you! Nice one.
Sugary drinks can cause acne
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Why? Sugar has a high glycaemic index, which means it raises our blood sugar levels rapidly. When you consume sugar, your body reacts by releasing more insulin and hormones in order to help process it which can increase the skin’s oil production which leads to breakouts for some people.
So, what can you do?
Kick the sugar and swap sweet drinks for water. Drinking water is proven to clear skin up because water helps hydrate the skin and flush toxins. Bonus: water contains no sugar so it doesn’t give you an insulin spike. It might take some getting used to, but the swap is worth it.
Diet soft drinks can upset your stomach
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Why? Well, diet soft drinks are full of artificial sweeteners which don’t get absorbed properly in our gut, which can lead to bloating, gas, and diarrhea. They may even interfere with your gut microbiome. You don’t want that!
So, what can you do?
Sure, they’re sugar free, but diet soft drinks aren’t always the best option for your insides. Water is the way! Try slowly introducing more water into your diet and if you miss the bubbles, soda water is your best friend.
Sitting can lead to diabetes
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Yep. Sitting for 8+ hours a day has been associated with a 90% increased risk of developing type 2 diabetes. Why? Sitting for long periods can lead to changes in the body’s metabolism, including insulin resistance, which can lead to type 2 diabetes.
So, what can you do?
Spend more time standing and moving! It’s proven to decrease the risks of diabetes because getting up and moving can improve how our body processes blood glucose. Watch TV standing, go for a walk on your lunch break, and move throughout the day.
Dehydration makes muscles cramp
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Muscle cramps don’t actually come out of nowhere. When we exercise, our bodies lose fluid and essential nutrients through sweat, which can cause dehydration in our muscle cells.
So, what can you do?
It’s super simple. Your muscles function better when you regularly drink water. Aim for 8 glasses a day (that’s about 2 litres) and remember, you need more if you’re extra active or sweaty. The best way to prevent muscle cramps is to make sure you’re hydrated before and after your workout. And no, you don’t need sugar-filled sports drinks or supplements – water is your best bet.
Sitting reduces positive emotions
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Unfortunately, low physical activity (like a day spent sitting) is associated with anxiety and depression. Increases in sedentary time have been associated with increased levels of cortisol (the stress hormone), poor sleep and higher levels of mood disturbance. More time sitting may erode your self-esteem, optimism, and active coping skills. It’s basically a lack of good hormonal regulation.
So, what can you do?
Move that body! Physical activity is known to improve mental wellbeing because when you exercise, it reduces overall levels of tension, and increases serotonin (the happy hormone). This helps your brain regulate mood, sleep and appetite. Just 30 minutes a day of low-to-moderate intensity aerobic exercise can really improve your mood and overall health.
Junk food can lead to weight gain
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Most junk food has high amounts of kilojoules, sugar, unhealthy fats, salt and little to offer in terms of vitamins and minerals. When we eat, our body turns the kilojoules in food to energy, so we can function. When we eat more kilojoules than our body needs, we store what’s left as fat. Hello weight gain!
So, what can you do?
It’s best to cook at home, as you can control the ingredients. And that all starts at the shops. Set yourself up for healthier habits by buying a balance of the five core food groups – veggies, fruit, lean protein, dairy, and wholegrains. That way, you won’t be reaching for junk later on. And consider limiting takeaway to 1-2 times a week.
Learn more about 5 common healthy eating hurdles and how to overcome them here.
Junk food can block your arteries
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Junk or fast foods have more trans fats than most other kinds of food. Consuming too much means fats build up in your arteries, increasing blood pressure, raising cholesterol and your risk of cardiovascular disease. Junk food can also contribute to a build-up of plaque in the arteries, which can eventually break off, causing a clot, which can lead to a stroke or heart attack.
So, what can you do?
Simply cutting down on the amount of junk food you eat can have benefits for your health by significantly reducing the amount of unhealthy fats you ingest. Reduce your junk intake to 1-2 times a week, and focus on better-for-you snacks like fruit, nuts, seeds, and vegetables.
Eating vegetables will help you feel more energised
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Vegetables are full of the good stuff – vitamins, minerals, and dietary fibre. Which means they help manage our blood glucose levels, improve digestion, and give us longer-lasting energy.
So, what can you do?
Up that veggie intake! Aim for at least 5 serves a day, and a diverse range of colours (different coloured produce offers different vitamins and minerals). One serve is about 75g or 1 cup of mixed salad greens. Need inspo?
Check out our Healthier. Happier. recipes for tasty veggie ideas
What you eat impacts your workout
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When we work out, our bodies use up carbohydrates (stored glycogen and blood glucose) as energy. So, it makes sense to use them to fuel your body, before and after exercise.
So, what can you do?
Complex carbs like bananas, or rolled oats can do wonders before your workout. Our bodies can convert the carbs into energy, which fuels our muscles for a workout. When you’re done, eat a mix of protein and carbs to replenish your energy levels and help repair muscle tissue. It’s best to avoid simple carbs, like lollies, as these give you a quick energy burst but the sugar rush will wear off quickly.
Sitting can cause blood clots
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You might be used to dying in video games, but in real life, things are different. Spending long hours sitting down is one of the major risk factors for developing deep vein thrombosis – or lethal blood clots. Prolonged periods of inactivity may slow circulation and produce oedema (leg swelling) and bent knees compresses the deep vein behind them, creating a potential site for clots.
So, what can you do?
Move your body, not the controller. The less time you spend on screens, the better. Use a stand-up desk to play. Go for regular 10 minute walks. And keep gaming sessions to a couple of hours. Movement stimulates blood flow and can help pump excess fluid back towards your heart.
Binge-watching is bad for your body
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Being tired is no fun. Binge-watching leads to poor sleep quality, increased fatigue, and insomnia symptoms. Exposure to blue light from screens and being over-stimulated makes getting into a deep sleep harder.
So, what can you do?
Before bed, swap the screen (including late night social scrolling) for a book. You won’t get the blue light exposure and reading will help you wind down for the night. And while you’re at it, try getting at least 8 hours sleep every night, with a regular bed time. That’s at least 10pm to 6am, or 12am to 8am.
Too much TV = less sperm
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Sorry, fellas. It’s true. If you watch more than 20 hours of TV per week, your sperm count’s going down. Overheating the testicles in one position, sitting for ages, or even wearing tight clothes are factors that affect sperm. Inactivity, obesity and occupational exposure to heat have been associated with higher scrotal temperatures which can kill sperm in your body.
So, what can you do?
Exercise more. Seriously. Just three 45-minute-high-intensity sessions a week is proven to have positive effects on your sperm count. Studies show that men who exercise regularly have higher testosterone levels and better semen quality than men who don’t.
Alcohol can cause erectile dysfunction
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While alcohol can be fun, too much of it has drastic results on your nether region. Alcohol can cause dehydration, which means blood flow and circulation are reduced, making it harder to get an erection. Alcohol also affects the nervous system, which can inhibit messages from our brain to our body, decreasing sensitivity to physical stimulation.
So, what can you do?
Cut down on your alcohol. Drinking water is the best option for your body and your junk. Plus, a couple of high-intensity cardio sessions per week can improve your performance in the bedroom long-term.
When you do drink, try to limit yourself to no more than 4 standard drinks on any one day and no more than 10 standard drinks a week.
Alcohol can lead to weight gain
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Sad fact: most alcoholic drinks and mixers are full of kilojoules. And when you drink, your body burns the energy from alcohol before it burns the energy from the food you eat. Therefore that food energy is stored into muscle or fat tissue, which becomes extra weight.
So, what can you do?
Easy – just reduce your alcohol intake. Have dedicated alcohol-free nights each week and when you do drink, try and limit your intake to a couple of standard drinks only. And if you’re mixing alcohol with sugary soft drinks, try mixing with soda water and fruit instead.
Find out more about energy and kilojoules
When you do drink, try to limit yourself to no more than 4 standard drinks on any one day and no more than 10 standard drinks a week.
Alcohol can increase breakouts
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Got dry skin? Drink a lot? Well that’s probably why. Alcohol can deplete your body of water and lower salt levels, causing dehydration. And because of this, your sebaceous glands produce more sebum (oil) which can cause breakouts.
So, what can you do?
You may have heard it a thousand times, but drinking lots of water really is the best option for your skin. Hydrate and feel great!
When you do drink, try to limit yourself to no more than 4 standard drinks on any one day and no more than 10 standard drinks a week.
