Experts Warn These 5 Healthy Habits That May Do More Harm Than Good

Everyone wants to live a longer, happier life. That’s why people strive to drink enough water, prioritize sleep and make smart food choices.

But even the best intentions can sometimes lead folks astray, and some of the most popular health trends might end up doing more harm than good.

Plus, advice often lacks nuance. So what works for an elite athlete might be dangerous for the average person.

Here are some common health trends that may have less-than-healthy consequences.

1. Intermittent fasting

Intermittent fasting has become a trendy diet, largely due to its focus on when you eat rather than what you eat. It cycles between periods of eating and fasting, giving the body a break from digestion. The University of California, Davis, notes that these fasting windows allow insulin levels to drop enough for the body to burn fat.

Research suggests it can improve thinking and memory, support heart health, improve physical performance and help with weight loss. It may also combat Type 2 diabetes and obesity by making tissue more sensitive to insulin.

But it isn’t right for everyone. Skipping meals can lead to overeating later or choosing unhealthy comfort foods. It can also be risky for people with certain medical conditions, those who take specific medications or individuals with a history of eating disorders.

2. Choosing healthy food only for your kids

Prioritizing your kids’ healthy diet might wreck your own eating habits. A study by the University of Pittsburgh suggests that choosing nutritious meals for children can lead parents to binge on junk food themselves.

Researchers call this phenomenon “vicarious goal fulfillment.” When a parent selects a healthy option for their child, they subconsciously feel they’ve already satisfied their health goals. That sense of accomplishment gives them a license to indulge in unhealthy options.

The effect is significant when parents share food with their children. If a parent expects to eat some of their child’s healthy meal, they’re even more likely to order something indulgent for themselves.

They believe the shared healthy bites balance out the junk, but they end up unintentionally sabotaging their own waistlines.

3. Sleeping with white noise

White noise machines have become a popular sleep accessory, and for good reason. They create a consistent ambient sound that can mask noises that might otherwise jolt you awake. By smoothing out the auditory environment, white noise helps the brain ignore those disruptions, according to Harvard Health.

But the science backing these devices isn’t as solid as you might think. A review published in Sleep Medicine Reviews analyzed dozens of studies and concluded the evidence supporting white noise as a sleep aid is of “extremely low quality.”

The researchers noted that continuous noise might actually lead to more fragmented sleep or even negatively affect how the brain processes sound.

Harvard Health also warns that cranking the volume too high can damage hearing over time. If you use a white noise machine, it’s best to keep the volume low and place it well away from the bed.

To learn more, check out “3 Ways White Noise May Be Damaging Your Hearing (Even Permanently).”

4. Drinking diet soda

It’s easy to assume you’re making a healthy swap by trading sugary soda for a diet version — avoiding sugar and calories. However, experts warn that zero-calorie sweeteners might trick your metabolism rather than help it.

According to University Hospitals, artificial sweeteners can confuse the body’s insulin response, potentially leading to weight gain and increasing the risk of Type 2 diabetes.

It’s not great for your brain either. As we recently noted, drinking artificially sweetened beverages daily is associated with a nearly threefold increase in the risk of stroke and dementia.

The long-term data suggests diet sodas may accelerate brain aging and contribute to severe cardiovascular issues like heart attacks.

5. Drinking too much water

While health experts usually nag us to drink more water, it’s actually possible to overdo it. That’s called water intoxication, and it disrupts your body’s electrolyte balance. In extreme cases it can even become life-threatening, according to the Cleveland Clinic.

This happens when you drink more water than your kidneys can filter out — usually more than 1 liter per hour. The excess liquid dilutes sodium in your bloodstream, a condition called hyponatremia. When sodium levels drop too low, fluids rush into your cells and cause them to swell.

That swelling becomes dangerous when it affects the brain, potentially leading to seizures or coma.

Although it’s rare, certain groups face higher risks. Endurance athletes like marathon runners are susceptible because they often chug large amounts of water during events. It also affects soldiers during training, people working in high heat or those with certain psychiatric conditions.

To stay safe, let thirst be your guide and check your urine color. It should look like pale lemonade, not clear water.