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First, let us reflect on those who are much wiser than us and take from their guidance.

“We are what we repeatedly do 

Excellence, then, is not an act,

but a habit.”



Stephen Covey describes how habits affect us!

“Habits are powerful factors in our lives. Because they are consistent, often unconscious patterns, they constantly, daily, express our character and produce our effectiveness……………. Or INEFFECTIVENESS.”

Poor Habits and How they are Formed

Covey explains that we are, the perpetrators of our current position in life be it good or bad. A poor lifestyle is partially designed by the subconscious and our own free will.

Once it has become part of what we do, it is difficult to undo and to form a new habit. That is why most of us end up taking the easy way out and continue with the bad habit because it meets our needs and has certain benefits even if they, not positive benefits.

The net result is that we end up with an unhealthy lifestyle that deteriorates over time. However, we are in this void of repetitive bad decision-making.

Do you have symptoms of tiredness during the day, poor sleeping patterns, and experience restlessness or stress all the time?

You may have several bad health habits. Each of them contributing to your symptoms.

Your bad habits may include, Lack of physical exercise, Smoking, Poor Diet, Irregular Sleeping Patterns, Alcohol, drugs, Prescriptive drugs.

It’s time that you offload and rid yourself of them and improve your health, wellbeing, and live a better life.

How to identify your poor habits.

Create a Check List to see if you have 3 or more Bad Habits.

  1. Smoking
  2. Lack of Physical exercise
  3. Alcohol Consumption
  4. Poor Diet
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1. Smoking

What are the effects of smoking?

“Smoking Kills” Smoking may cause lung cancer or something similar is on cigarette boxes the world over.

The centers for disease control and prevention (CDC) warns that smokers are at greater risk for diseases that affect the heart and blood vessels (cardiovascular disease)

It damages blood vessels, which makes your heart beat faster and your blood pressure rises. As a result, the risk of blood clots increases.

Warning Signs can’t Be Good!

All tobacco companies by law must inform customers of the potential danger of smoking! In the United States, approximately 500,000 deaths are a result of smoking-related diseases (strokes and coronary heart disease) annually.

If this does not inform and warn people then nothing much will. The human psychic is strange and it has been proven that when people are told to stop because it is bad or unhealthy, the natural reaction is to want it more?

It has been also been published and documented that many people who survive a traumatic experience, make lifestyle changes soon thereafter.

What are the risks of Covid 19 and smoking?

 Breaking Bad Habits.

My father was always at risk of heart disease, he was overweight, and enjoyed cigarette smoking. However, in his mid-Thirties, he had his first of two heart attacks, both of which he survived.

The story goes, that while waiting for assistance in the emergency room, he asked my uncle for a cigarette. A passing doctor overheard his request and informed him, that if he has another smoke he should inform my uncle of the type of box and eulogy he wants before he takes a puff.

He made a conscious decision and gave up smoking at that moment a true Life story.

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 2. Lack of physical exercise

Do you find yourself sitting on the couch, nibbling uncontrollably while watching your favorite – any TV Show the whole day and night?

If this is you, you probably feeling tired, overweight, stressed, unmotivated to socialize, low sex drive, and think physical exercise is, for, the unhealthy. You are in denial and not the river! Not so funny when you’re the one needing exercise.

Why do you need to Exercise?

Simply, it’s just good for you.

How good is exercise?

It helps with the body, mind, and spiritual wellness. It’s crazy good, from boosting your mood, removes tiredness to motivating and improving your sex drive and sex life. The CDC recommends regular physical exercise,  they say “Everyone can experience the health benefits of physical activity

Benefits from exercise:

  1. Exercise controls weight gain and maintains weight loss
  2. It combats health conditions and diseases – diabetes, heart wellness
  3. Improves emotional wellbeing – promotes good moods and reduces mood swings
  4. Boosts energy – increases muscle strength and improves daily routine endurance
  5. Promotes better sleep – deepens sleep
  6. Revitalizes the sex drive and improves your sex life
  7. Exercise can be fun and social – hiking and dancing
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3. Alcohol Consumption

Most people live with the stress of the modern lifestyle. The demands for performance are so great, from pleasing your boss, work colleges, friends, and even church brethren.

We drink alcohol for various reasons. Sometimes we just need to unwind from the daily demands put on us. Modern society says “reward yourself, you deserve it” so we use alcohol as a DE stressor. The CDC cites that drinking too much alcohol can harm your health. The Dietary Guidelines for Americans, recommends moderate drinking of alcohol for men and women.

Side Effects on Alcohol on the Body

Studies have shown that alcohol consumed in moderation can have damaging effects on certain people. You always feel tired and unable to lose weight.

However excessive alcohol damages brain and body cells and may cause health diseases like brain damage, liver problems, diabetes, high blood pressure, and even cancer. Medical journals have proof that excessive drinking can influence sleeping patterns resulting in insomnia and lack of sleep may lead to stress, anxiety, and heart health issues.

If it affects your ability to function properly or you cannot be without it for long periods, it is a sign to seriously decide to give it up to improve your wellness and life before any organ damage. This may be a long and hard journey, and the amazing benefits come at the end.

Lack of Sleep

Do you suffer from chronic sleeping disorder and frequently experience sleep disruption and cannot fall asleep?

Sleep deprivation is the cause of a consistent lack of sleep or reduced quality of sleep.

How many hours of sleep are you getting?

When you sleep less than 7 hours per night regularly, eventually this affects your entire body and may lead to additional health consequences.

This may be the cause of an underlying sleep disorder including physical stress, mental issues, or emotional causes.

Seek medical treatment if you experiencing a prolonged sleep disorder. Avoid self-medication like sleeping pills which may have side effects.

Consult your GP – doctor immediately and ask him to recommend a prescription if necessary.

Alcohol Increase by Americans during Covid 19


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4. Poor Diet

Do find yourself eating lots of junk food, fast foods with little or no nutritional value at all?

Do you find it difficult to maintain a healthy weight?

The CDC, Center for Disease Control recommends a good nutritional diet and cites “Good nutrition is essential for keeping Americans healthy across the lifespan” It goes on to state “A healthy diet helps children grow and develop properly and reduces their risk of chronic diseases, including obesity.”

Check the list below to see if you a junk food junky. A person that eats any 2 or more combinations every day with little or no whole fruit, vegetables, and still water.

What are examples of Junk Food or fast foods?

  1. Potato Crisps
  2. Chocolate Bars
  3. Sodas /Juice
  4. Fatty Burgers
  5. Deep-Fried Chips
  6. Sweets of all kinds
  7. Sweet/Salty Biscuits
  8. Sweet Coated Nuts
  9. Deep-fried takeaway chicken
  10. Soda Pops

Poor nutrition diet can contribute to stress, tiredness, chronic fatigue syndrome, lack of energy, and our inability to focus for longer periods of time at work.

Long-term health risks such as obesity, chronic stress, heart disease, diabetes types 1,2, and 3, cholesterol, and various cancers. When you damage your organs, they may not be repairable or able to heal. Many people have to live with these illnesses for the rest of your life because they stuck to their poor health plan.

A Healthy Nutritional Eating Plan combined with a Low-Intensity Cardio Workout (general brisk walking) can reverse most of these diseases and reduce weight gain. This type of plan is essential for people with underlying or chronic diseases. By incorporating a more nutritious diet you can manage these conditions and prevent future complications.

Source by Mark Muller


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