All of your lifestyle is healthy if you avoid smoking and alcohol but not smoking and alcohol does not mean it is. Sleep, movement, food and diet also are important factors in long-term health.
Health coach Adithya Nataraj recently highlighted several such habits in a social media post, focusing on behaviours he believes people often overlook. Long sitting, insufficient sleep, packaged foods, excess sodium and certain cooking and dietary choices were among his list. Hindustan Times reported on September 28.
Some of the claims in the post are broader than what the medical evidence indicates. But some of these lifestyle factors such as physical inactivity, lack of sleep and excess sodium are proven health concerns.
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Prolonged Sitting And Lack Of Resistance Exercise
One of the habits highlighted in the post was spending about 10 hours a day sitting and not engaging in resistance exercise.
Long-term sedentary behaviour is associated with several health risks. Research and clinical advice have found that excessive sitting and low physical activity are associated with cardiovascular disease, high blood pressure, diabetes and a host of other chronic diseases.
Importantly, simply exercising for a short time does not necessarily eliminate the effects of remaining inactive for the rest of the day. Breaking up long periods of sitting can therefore be useful.
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Small changes may include standing up regularly, walking while speaking on the phone, taking the stairs or going for a short walk after meals. Cleveland Clinic advises avoiding sitting for long periods of time in a chair for many hours and doing little movement throughout the day and also a short walk after meals.
Resistance exercise is also essential for maintaining muscle and bone strength. Bodyweight exercises, resistance bands and weight training can all be used to provide this type of stimulus, but the form and intensity are determined by the individual.
Sleeping Less Than Seven Hours
The health coach also noted that sleeping less than 7 hours every night and treating inadequate sleep as an indication of productivity.
Sleep is a major part of our physical and mental health. The lack of sleep too frequently can affect concentration, mood, metabolism and cardiovascular health.
We are not only talking about one short night. A pattern of poor sleep can build over time, and sleep duration is very much a part of a healthy routine.
In the case of people who sleep less often, wake up frequently at night or do not spend enough time in bed, they may need to be concerned and they need to talk to a healthcare professional.
Excess Sodium And Packaged Foods
Another point raised in the post was excess salt and sodium from packaged foods like biscuits, chips and instant noodles.
Unlike some of the more specific claims in the social media post, the association between excessive sodium intake and blood pressure is well established. High sodium intake can cause blood pressure to rise, a major risk factor for cardiovascular and kidney disease.
Packaged and processed foods can be significant sources of sodium, especially when eaten frequently.
Reading food labels and comparing products can help you identify foods with less sodium. Preparing more meals at home can also help with controlling how much salt is added.
This does not mean that every packaged food is unhealthy. The manner of eating, portion size, and frequency of consumption matter.
Cooking Oils: Type And Quantity
The report also pointed out that refined oil and other types of oil can also make their way into otherwise homemade meals.
But you should not automatically think of "refined oil" as an unhealthy oil. Harvard Health notes that a number of liquid plant-based oils (such as canola, sunflower, soybean and corn oil) can be included in a healthy diet. The type and amount of fat consumed, as well as the overall diet, are also important.
More specific problems are more serious in terms of repeatedly heating oil, consuming large amounts of fried food, and too much saturated or trans fat.
So rather than avoiding all refined oils, moderation is important, and cooking fats should be appropriate while heavily fried and ultra-processed foods should be limited.
Packaged Foods And Gut Health
The health coach also claimed that emulsifiers found in biscuits and packaged snacks can damage the gut lining.
This is an area where the social media claim needs to be interpreted carefully. Food additives and emulsifiers are being studied for their potential effects on the gut microbiome and intestinal health, but it would be wrong to conclude from current evidence that all emulsifiers in packaged foods are “slowly destroying” the gut lining.
A diet that relies heavily on ultra-processed foods can therefore be nutritionally less desirable than one that is based on minimally processed foods, vegetables, fruits, whole grains, pulses, nuts and other nutrient-rich foods.
The practical takeaway is to look at the overall diet rather than blaming one ingredient or food category.
Air Pollution And Lung Health
The post also highlighted exposure to outdoor air pollution, particularly in Indian cities, and recommended using an N95 mask when air quality is extremely poor.
Air pollution is a known risk factor for respiratory and cardiovascular health. However, mask recommendations should be based on pollution levels, individual circumstances, and local public-health guidance.
If an N95 or equivalent respirator is properly worn, people can reduce exposure to some airborne particles. People can also reduce exposure by checking local air-quality readings, limiting strenuous outdoor activity during severe pollution episodes and improving indoor ventilation and filtration where appropriate.
All in all, the health coach’s list highlights a fundamental point: health is more than the absence of smoking or alcohol consumption. Sleep, movement, diet, food choices, and environmental exposure all contribute to long-term wellbeing.
At the same time, individual social-media claims should not be considered medical diagnoses or universal rules. Genetics, existing health conditions, age, and overall lifestyle are the factors that determine a person’s health risks.
For long-term solutions, regular movement, sufficient sleep, a healthy diet, reasonable food choices, and appropriate medical care should be more important than eliminating one ingredient or habit based on a viral health claim.
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