Your health is influenced by the small choices you repeat every single day. How you sit at work, how late you stay on your phone, and what you get for breakfast may look harmless in the moment. Yet over months and years, these habits can wear down your energy and well-being.
Below, our family medicine specialists in Crown Point, Indiana are going to explain some common habits that deserve a second look if you want to feel your best.
Sitting too much.
Many of us spend long hours sitting, and too much sitting is linked with weight gain and a higher risk for problems like diabetes and heart issues. In fact, people who sit more than eight hours a day without enough activity face health risks comparable to those from obesity or smoking. Breaking up sitting time helps a lot. Short movement breaks protect your body and clear your mind.
Set a reminder every 30 minutes to walk or stretch your legs and move your shoulders, because these cues make the habit easy to keep. You can also make it a habit to take calls while standing or slowly pacing.
If pain or stiffness is holding you back, a family medicine specialist in Crown Point, Indiana can give you tips to feel better.
Screen time before bed.
Using phones, tablets, or laptops in the hour before bed is associated with worse sleep quality and fewer hours of sleep. Blue light from screens can lower melatonin (the hormone that guides your sleep and wake rhythm), and that makes it harder to fall asleep and stay asleep through the night. The more you scroll in bed, the more your brain thinks it is daytime and fights rest.
Turn off screens 60 minutes before bed to give your mind time to slow down and settle. Use “Do Not Disturb” mode if you must be on a device, and make sure you keep the screen as dim as you can. Silence alerts so pings and badges do not pull you back into apps.
You should also dim your home lights in the evening to give your body the signal that night is here, and rest is coming. And don’t forget to build a simple wind down routine with light reading, gentle stretching, or a warm shower, and repeat it most nights.
If you are still waking up tired and foggy in the morning, a family medicine specialist can look for other sleep disruptors.
Skipping breakfast or grabbing junk food.
Regularly skipping breakfast or choosing sugary, low-fiber options is linked with a higher risk of heart disease and weaker metabolic health over time. Your energy may spike and crash, which makes it harder to focus and make steady choices later. Skipping the morning meal can also raise fasting glucose and lead to less friendly cholesterol patterns, which could increase long-term risk.
Aim for a breakfast with good protein and plenty of fiber, like eggs with vegetables, Greek yogurt with berries and nuts, or oatmeal with peanut butter and chia seeds. These foods help you feel full longer and keep your energy even.
You can also prepare grab-and-go options the night before, so busy mornings still start strong and calm. Try overnight oats, egg muffins, or yogurt cups that are ready when you are.
An experienced family medicine specialist in Crown Point, Indiana can create a breakfast plan that keeps you energetic throughout the day.
Not drinking enough water.
Your body needs water to move nutrients and keep joints happy. Even mild dehydration can cause headaches, tiredness, dizziness, and trouble focusing, which can drag down your whole day.
Low fluid intake may also add to joint stiffness. When you drink more, movement usually feels smoother.
Keep a refillable water bottle within reach and refill it whenever it gets halfway empty to keep the habit going. You should also set phone reminders or use an app to track how much you drink, and check in a few times each day. These small reminders help the habit stick even on busy days.
Looking for an affordable family medicine specialist in Crown Point, Indiana?
If you are looking for an affordable family medicine specialist in Crown Point, Indiana, 219 Health Network is just a call away. Our family doctors can help you rethink your daily habits and support your long-term health. Contact us today at 833-219-0001 to schedule your first appointment.