Sleep, Soy and 7 Other Healthy Things You Can Have Too Much Of from Sleep, Soy and 7 Other Healthy Things You Can Have Too Much Of
Sleep, Soy and 7 Other Healthy Things You Can Have Too Much Of
Sleep, Soy and 7 Other Healthy Things You Can Have Too Much Of
Living a healthy, active lifestyle is something we all try to achieve. But, what if you are actually being too healthy? There are certain healthy foods and habits that in excess could become very dangerous to your health.
"All things in moderation is good advice for just about everyone,” explains Registered Dietitian, Rene Ficek. “Even the healthiest of habits and healthiest foods become less healthy if not consumed in moderation. These foods and habits in particular can be dangerous if the moderation rule isn't applied.”
Ficek is the Lead Nutrition Expert at Seattle Sutton’s Healthy Eating where he oversees various aspects of regulating a healthy lifestyle. Regulating a healthy lifestyle can be hard work. It seems that every day a new study comes out that says something you once thought was good for you, actually isn’t any more. It is important to be aware of the choices you are making, whether it be your food intake, or daily exercise.
With the help of Ficek, we’ve compiled a list of 9 healthy things that in moderation, can be great for your body. But, there is a limit to these healthy foods and habits, and a point where you can have too much.
Not getting enough sleep (at least 7 hours) has been linked with an increased risk of certain diseases, weight gain, and depression. It is very important to our health, but getting too much sleep can have adverse effects as well. “Too much sleep can result in an increased risk of chronic diseases, including America's No. 1 killer, heart disease,” explains Ficek. “While most people don't get enough sleep, there are plenty who get too much. Limit your sleep to nine hours for best health results.”
While cutting back on animal protein is usually considered a healthy choice, especially for your heart, too much soy product as a replacement can actually cause issues. Eating too much soy such as tofu, edamame, soy milk or other products can prevent iron absorption which can lead to anemia. Also, soy products contain estrogen-like compounds that can lead to uterine cancer if consumed in excess.
Juice cleanses have become all the rage as of late. Many people find it much easier to get the daily recommended fruit and vegetable serving by drinking it in liquid form. “But whole fruits and vegetables are healthy in part because of their fiber and skin, which is eliminated when juicing,” adds Ficek. “Consuming large amounts of juice can spike a blood sugar since the fiber has been eliminated. Additionally, fresh made juice doesn't assist the body in cleansing. Our organs efficiently remove toxins that juices can't. When it comes to juice, limit yourself to 4 ounces or less.”
There are numerous benefits to soaking up some sunlight. Not to mention how important Vitamin D is to our body, as new research suggests a deficiency can contribute to many chronic diseases. “This information has led a lot of individuals to see out the sun,” explains Ficek. “But the truth is you only need about 10-15 minutes of sun exposure per day achieve adequate vitamin D stores. What we know for sure is that too much sun exposure can lead to skin cancer, including melanoma, the most common cancer in America. Skin cancer can be painful and costly to treat, so sun exposure is best enjoyed in moderation.”
Oranges, Apples and Tomatoes
Who would’ve thought fruit could actually cause health issues. ”These three items are high-acid foods, and consuming too many acidic foods can damage the esophagus and stomach lining. Over an extended period of time, this can cause Barrett's Esophagus, a disorder in which precancerous lesions form on esophageal lining,” explains Ficek. ”Highly acidic diets can also cause reflux, which can be painful and costly to treat, and can disrupt sleep and other daily activities. Dietary acid is also known to erode tooth enamel, which can lead to cavities. To avoid consuming too much acid, limit your servings of these to two per day.”
Tuna has is one of the best proteins you can eat since it is packed with the healthiest type of fat, Omega 3 fatty acids.But, too much tuna can result in dangerous levels of mercury. “Excessive mercury intake can lead to vision problems, impaired hearing and speech, lack of coordination, and muscle weakness,” continues Ficek. “Make sure you don't consume more than three to five cans of tuna a week, or try swapping out tuna for lower-mercury fish like salmon, shrimp, and Pollock.”
We’ve heard time and time again how important daily water intake is. But did you ever think you could drink too much water. Ficek explains that though rare, excessive water consumption can actually cause water intoxication. This occurs when too much water intake dilutes the sodium in the body, and low blood sodium levels can result in impaired brain functions or even death.
“But just because this is possible, doesn't mean it's likely if you start forcing yourself to drink more water. Water is critical to all body functions and most of don't drink enough. As a general rule of thumb eight 8-ounce glasses of water a day is a good place to start, but keep in mind that recommendation changes depending on your size and weight, and also on your activity level and where you live. Over-hydration has been documented during water drinking contests and can be a problem for ultra-marathoners who force themselves to over-drink. But to make sure you're not consuming too much water, check your urine: If it's always transparent, reduce your intake.”
Popeye’s intake of spinach may have not been as healthy as it seemed. “Spinach is high in oxalate, a compound that can lead to the formation of kidney stones-so patients with calcium oxalate kidney stones should avoid overdoing it with this veggie,” explains Ficek. “For the rest of us, this versatile and delicious leafy green is packed with goodness: It's an excellent source of protein, fiber, and various vitamins and minerals.”
It seems silly to say that you can exercise too much, but it actually has increasingly become an issue, especially in athletes. Over-exercising among athletes trying to reach a specific goal often results in fatigue and burnout performance. Also, those exercising in order to control their weight sometimes become so obsessed it results in exercise edition which can have serious negative physical and psychological effects.