10 Bad Habits That Are Killing You Slowly 

We’re all on the quest for longevity.

And as we continue to grow older, it’s easier to notice how our skin, bodies, and physical capabilities start declining. 

I know the feeling. Being over 40, I’ve felt more aware of my age. But there are things we can do to help avoid looking, feeling, and acting older.

And it comes down to simple habits. 

A big chunk of the aging process is determined by our lifestyle choices– especially habits that we make regularly. 

Good habits of course can help extend your youth for a long time. 

Some of my favorites are:

• Journaling
• Walking after meals
• Eating whole foods
• And taking supplements 

But it’s the bad habits we have to look out for. These harmful patterns can disrupt your hormones, steal your health, and age you much faster if you’re not careful.

And just as small habits over time compound to help us grow healthier, daily bad habits– even if they don’t seem all that bad at the moment– add up and can be detrimental to our health and longevity.

So let’s dive into 10 bad habits that can be killing you slowly. But don’t worry– I’ll give you tips on how to slow down, and even reverse the aging process by breaking these bad habits. 

Bad Habit #1: Relying on Highly Processed Food Just to Get through the Day 

Most of us grew up on a highly-inflammatory diet full of fast food, packaged processed foods, seed oils, added sugars, and gluten– with few organic fruits, veggies, quality protein, and fiber. 

It’s no wonder 85% of women have some form of metabolic dysfunction, and are on their way to chronic illness.

Research states that processed foods and diets high in sugar and advanced glycation end products speed up your body’s aging process. 

How to break this bad habit: 

• Choose whole, unprocessed foods. 
• Shoot for mostly organic fruits and vegetables.
• Create metabolically healthy meals, with proteins, fiber, healthy fats, and complex carbs. 
• Stick to a 12-hour fasting schedule, eating only after sunrise and before sundown.
• Eat your meals at the same time every day.
• Learn more about how diet and lifestyle impact your long-term metabolism (Check out my Hormone and Metabolism Reset Course!)

Bad Habit #2: Ignoring the Symptoms of a Blood Sugar Spike and Crash 

More than 90% of people are on the blood sugar rollercoaster–which can cause many age-related health problems. Studies show direct links between aging and elevated levels of glucose and insulin.

In short, your body makes glucose from carbs. And the quick-digesting carbohydrates from refined and processed foods can contribute to higher levels of glucose. 

This causes symptoms like cravings, weight gain, brain fog, and cognitive decline. Over time, dysregulated glucose can lead to metabolic dysfunction, prediabetes, chronic disease, and even premature death. 

How to break this bad habit: 

• Reduce your added sugar intake.
• Try intermittent fasting.
• Build metabolically-healthy meals.
• Walk for 10-15 minutes after meals.
• Try my blood sugar-balancing supplement Gluco Support.
• Use a continuous glucose monitor (CGM) to monitor and collect your body’s data.

Bad Habit #3: Letting Stress and Anxiety Control You

We all experience stress, but too much of it too often can lead to premature aging.

When you’re stressed, your body releases cortisol– a hormone that has harmful effects on the skin. This can also lead to estrogen dominance.

Stress creates free radicals in the body, damaging cells and leading to early signs of aging. Fortunately, there are ways to combat the effects of stress to keep yourself young and vibrant.

How to break this bad habit: 

• Make time daily to practice self-care. 
• Set boundaries at work and with friends. 
• Try breathing exercises like the 4-7-8 breathing technique to calm any overwhelm. 
• Take a magnesium supplement like my Magnesium Restore. 

Bad Habit #4: Not Getting Enough Quality Sleep 

Do you find yourself feeling exhausted all the time? It’s usually due to a lack of sleep or a lack of restful sleep. It’s a common problem, especially among those who are aging. 

Getting the right amount of sleep is essential for well-being, and it’s crucial as you get older. 

How to break this bad habit: 

• Try to get an average of 7-9 hours of sleep every night. 
• Avoid oversleeping, as it can make you feel even more tired. 
• Dim the lights and try incandescent bulbs instead of LEDs.
• Have good sleep hygiene and a consistent nighttime routine.
• Add a gentle nighttime supplement like my Zen Sleep.

Bad Habit #5: Neglecting Self-Care 

Self-care is crucial to looking and feeling your best. We often think we just don’t have time for ourselves and we have to constantly give to others. Research shows that people on average only contribute 15 minutes a day to health-related self-care. 

If we don’t take time for daily self-care, we can experience increased anger, fatigue, anxiety, depression, and even heart disease. 

Prioritizing self-care is one of the most important things we can do for our physical, mental, and emotional health. 

How to break this bad habit: 

• Journal daily to take time for yourself– I always use my self-care journal. 
• Try meditation, reading, a walk outside, a laidback spa day, or light movement.
• Check out my blog on 10 ways to add self-care to your morning 

Bad Habit #6: Overusing Cell Phones and Other Devices  

I know you’ve heard this one before. But the increasing use of mobile phones and devices is deteriorating our health more than we may think. 

Overuse of devices not only can lead to isolation and loss of human connection, but the blue light from screens can also cause damage to the brain at your pineal gland, which affects your sleep and circadian rhythm. 

I know we all need our phones, but focusing on the present and limiting their use can help prevent health issues in the long run. 

How to break this bad habit: 

• Set limits on daily screen time. 
• Download an app to cut off phone or app use after a designated time limit. 
• Put your phone on do not disturb. 
• No screens 1-2 hours before bed.
• Delete addictive apps and unnecessary accounts!

Bad Habit #7: Living a Sedentary Lifestyle 

Constant sitting is hard on your back, glutes, and abs. And it can crush your diaphragm over time. It also leads to poor posture which can cause a host of other issues.

If you want to feel young, stay healthy, and reduce the risk of accelerated aging, break up the amount of time you spend sitting with regular breaks throughout the day. 

And the only thing worse than sitting too much is not moving at all. 

A lack of activity or exercise can significantly impact aging. It can lead to obesity, heart disease, stroke, diabetes, and more. As people age, they may experience decreased muscle mass and strength.

How to break this bad habit: 

• Do something small to stay active every day, like stretching or going for a midday walk. 
• Stay active as you age, even if it’s just around the house with daily chores.
• Getting up and stretching or walking around every 30 minutes can benefit your overall well-being and keep you feeling and looking younger.
• Try working standing up occasionally. 

Bad Habit #8: Drinking Too Much Alcohol 

It’s no secret that alcohol consumption can affect your health, but did you know that it can also lead to premature aging? 

Alcohol consumption can affect blood sugar and lead to issues like unhealthy weight gain. 

Research shows links between alcohol and issues like liver disease, cancer, heart disease, and stroke.

How to break this bad habit: 

• The rule of thumb is drinking WAY less is way more.
• Avoid pouring more than one glass, and limit drinking alcohol to 1-2 times per week.
• Try a detox and commit to a certain period without drinking alcohol!

Bad Habit #9: Getting Too Much Sun, or Not Using Sunscreen 

A little bit of sun at a time (around 15 minutes) is one of the best natural ways to get vitamin D, boost your mood, and slow down the aging process.

However, too much of a good thing does exactly the opposite. Harmful UV in high amounts can damage your skin and accelerate aging to a point of no return. 

How to break this bad habit: 

• Be mindful of the time spent exposed to direct sunlight.
• Wear sunscreen (preferably 50 SPF or greater).
• Avoid tanning beds at all costs.
• Supplement with Vitamin D so you don’t have to get it all from sunlight.

Bad Habit #10: Not Drinking Enough Water 

Staying hydrated is one of the easiest ways to stay young and feel great–yet most of us don’t get enough H2O.  

Being in a state of chronic dehydration can rapidly age your cells without you ever feeling the impact directly–until it’s too late. 

How to break this bad habit:

• Keep track of how much water you drink every day.
• Use a large water bottle, fill it every morning, and finish it before you go to bed.
• Drink a full glass of water when you wake up and an hour or two before you go to sleep. 
• Add lemon to alkalize your water and open up your detox pathways. 

THE BOTTOM LINE

Focusing on creating good habits only goes so far unless we work to eliminate the bad habits. 

So I hope you’ve learned a few tips from this blog, and if you’re guilty of these bad habits, just know you’re not alone!

Small changes every day compound and will help you grow out of these bad habits so you can make room for the good ones. 

And I’m here on your journey! You deserve to live the healthiest and most energized life you can. So if you want to learn how to get even more out of your life, join me in my Hormone and Metabolism Reset Course– so you can discover all the tools you need to break bad habits and create good ones for energy and longevity.

I’m rooting for you, and I can’t wait for you to become the CEO of your health!