7 Habits That You Didn't Know Are Hurting Your Body | Doc Cherry

How do you rise from bed so you won't hurt your back? Greetings again to everyone. This is again Doc Sherry, Doctor of Physical Therapy. If you're new here in my channel, I would like to personally welcome you to please join our growing community where you will receive weekly health videos on a weekend that will benefit our beloved seniors, you, and the people you love. In this video, we are going to talk about seven habits you didn't know are actually hurting your body. Habit number one is the habit of wearing heavy bags. A lot of women are guilty of this. If you're going to check your bag, you're gonna find out that it's heavier than it needs to be. You have your wallet, you have your purse filled with coins, because you use your paper bills first leaving coins to accumulate in your bag, and the following day you're gonna wake up with a sore upper back muscle and painful shoulder. One culprit for this is the use of heavy bags. Plus, if you're using heavy shoulder bag and you have scoliosis, it can probably worsen the degree of your scoliosis. So next time around, check your bag first and then leave unnecessary things behind or put it in your house or even inside the car. The recommended weight of your bag is at least five percent of your body weight. So for example, if you are 140 pounds, aim that your bag is not more than seven pounds. If you're going to use a backpack, it will be better because it can evenly distribute the load in your spine. But if you find it uncomfortable and painful, that means that it is still too heavy for you. Habit number two is the habit of rising directly from bed. Look at this. This is actually the wrong way of rising from bed because it can strain your lower back muscles and it can give you low back pain. The proper way of rising from bed is actually called the log roll technique. With the log roll technique, you first roll on your one side with both knees bent and then simultaneously you lower your legs together with pushing your body up using your arms. When you are already in the sitting position, take a few seconds in this because it will prevent you from becoming dizzy. Once again, break the habit of rising immediately from bed so you don't strain your back. Habit number three is the habit of bending at your waist when you pick something from the floor. A lot of us are guilty of this. We tend to bend our waist when we pick something from the floor but that is not the proper way of doing it. It will give us low back pain and it will strain your lower back muscles. The proper way of doing it is you bend with your knee and not with your waist. Plus, this is an important habit to break for people who have been diagnosed with osteoporosis because if you bend at your waist, you are actually flexing your spine. This will put you at risk of having broken bones and we don't want that. If you find this video helpful so far, I would really love it and appreciate it if you can take only one second of your time to please click the like button below so I will know that you are learning something from my videos. Habit number four is the habit of hunching over a device. Lately, a lot of people have been complaining of text neck. This refers to the strain in your upper back muscles when you hunch over a device. But don't worry, it is easy to correct. What you do is you just put your head upright and then instead of hunching over to type, you bring your device at eye level so that this way you prevent pain in your upper back muscles. It is also advisable for us to limit screen time because prolonged screen time use will not allow us to blink as we should and it will promote or it will lead to eye strain, fatigue, and even blurring of the shun. Habit number five is the habit of wearing high heels. It may look fashionable but mind you, long-term use of high heels is not good for your ankle and for your knee joint. If you are using high heels, it puts your foot in a natural position and over time it can hurt your knee. The use of high heels increases the compressive force in the medial compartment of your knee which have been linked to knee osteoarthritis. But if you really need to use high heel at work so that it looks more professional, consider these suggestions. You need to have available flat shoe at your desk. Spend at least three to five minutes to stretch your foot or if you just really love to use heels, limit the use of your heel time. Habit number six is the habit of taking it too easy. It's not just about exercise but our habit of sitting still or staying in one position for a long period of time. Our heart and lungs work best when we are standing. Even our metabolism functions the same way. That's the reason why patients who are hospitalized and bedridden have problem with their bowel function. Plus, if you stay in one position for a long period of time, it will also predispose you to depression and anxiety. So break this habit. When you notice that you have been sitting for quite long, stand and stretch every 10 to 15 minutes. This is good for your muscles and joints. Plus, it will also boost your mood. Habit number seven is our bad habit of neglecting the importance of calcium and vitamin D in our body. In our effort to save money or we just take it for granted, we overlook the importance of calcium in our body and this habit continues not until we are already diagnosed with osteoporosis or weakness of the bones. Calcium is not only for bone health. It can also help your muscles to contract well. It can help your blood to clot and it can even help with your heartbeat. So if you are in the habit of neglecting calcium, correct it and be more mindful with it. The best source of calcium is in your food. So from now on, be mindful and be cautious about it. At the same time, vitamin D is considered as the most undervalued nutrient worldwide. We have this habit of neglecting vitamin D because we are thinking that we already have sufficient vitamin D due to our sun exposure. Let me tell you this that a lot of people have deficiency with vitamin D because our sunscreen lotion even SPF 8 can already block off 95 percent of vitamin D synthesis. If you have the habit of neglecting calcium and vitamin D, please talk to your doctor about it before you will be diagnosed with osteoporosis which can become very costly for you. Should you want to know about the eight symptoms of vitamin D deficiency, please click on this video here. These are the seven habits that you didn't know could be hurting your body. Thank you very much for watching. I hope that you find this video helpful. Should you have any questions, please comment down below because I would really get back on you. This is again Doc Sherry. Stay safe, stay happy and healthy. God bless you.