'Legs Trembling, Sighing Hoo~'... Good and Bad Habits for Health [Lee Jin-kyung's Health Tips]

Minor Habits in Our Daily Lives That Affect Health

[Asia Economy Reporter Jin-kyung Lee] There are many habits we unconsciously perform in daily life, right? Even trivial habits, if repeated continuously, can have negative effects on our health, and sometimes the opposite is true. However, we often don't know which habits affect our health. How about resolving this curiosity for sure as we welcome the new year?

■ Whistling frequently

Have you heard the old saying, "If you whistle, a snake will come out"? Usually, whistling is viewed negatively, but whistling actually greatly benefits the health of our face. Whistling uses many facial muscles around the mouth, naturally strengthening them. If you are suffering from facial nerve paralysis, frequently whistling would be good, right? Additionally, actions like blowing out candles, inflating balloons, lifting the upper lip, and smiling broadly showing teeth are also good for relaxing and strengthening facial muscles.

■ Sleeping in late

Sleeping in late is often seen as laziness or a bad habit, but it is not necessarily bad for our health. Humans have sleep cycles with various stages, among which REM sleep is a period of rapid eye movement that helps enhance memory. Waking up too early can cut off the last REM sleep cycle, so sleeping in late can actually improve long-term memory, learning ability, and memory organization. Of course, sleeping all day or sleeping in late every day to the point of disrupting daily life should be avoided.

■ Unable to eat cold food or drink cold beverages immediately

Do you have a habit of not eating cold food or drinking cold beverages stored in the refrigerator immediately, even when it's hot? This is actually a good habit for health. Cold food can burden our stomach. The coldness of refrigerated food can reduce the function of the stomach or intestines, so if you have a weak stomach, it is better to avoid consuming food in a very cold state and instead drink warm tea or lukewarm water.

■ Frequently shaking legs

You've probably heard the saying, "If you shake your legs, your luck will run away," right? Did you know that the unconscious habit of shaking legs is actually good for our health? Sitting or standing for too long puts pressure on the lower body, causing blood to pool there, which leads to swelling, numbness, and pain in the legs. In severe cases, varicose veins can develop, where veins protrude visibly. In such cases, shaking the legs promotes blood circulation in the lower body, reduces swelling, and relaxes tight muscles in the legs. However, be careful not to shake excessively to avoid disturbing others.

■ Sighing frequently

When stressed or relieved, sighing comes out unconsciously. However, some people view sighing negatively. In fact, sighing is a good habit for our body. The alveoli exchange carbon dioxide carried by red blood cells with oxygen inhaled through breathing, delivering oxygen throughout the body. Sighing helps the alveoli maintain their normal function by preventing them from collapsing and promoting deep breathing. A paper published in the famous scientific journal states that if you deliberately hold back sighs, the alveoli can gradually deteriorate, potentially leading to lung diseases.

■ Spacing out idly

Spacing out idly without any thoughts is often seen negatively by adults as a lack of concentration or unresponsiveness. However, experts say that taking 15 minutes once or twice a day to space out and rest the brain is good for brain health. Continuous information intake causes stress and burdens the brain, potentially leading to physical problems. When spacing out, a specific brain area called the Default Mode Network (DMN) is activated, allowing the brain to reset and organize acquired information, preparing it for new activities. However, spacing out too often may accelerate brain cell aging due to underuse, so caution is advised.

■ Expressing anger outwardly

Exploding in anger is not good, but suppressing it completely is also harmful to health. A study by Carnegie Mellon University in the U.S. found that people who express anger have lower blood pressure than those who suppress it. Holding in anger can cause hypertension and other diseases. When stressed, the hormone cortisol is secreted, which helps regulate stress, maintain physiological functions, and support immune function to effectively respond to infections. Therefore, expressing emotions like stress or anger moderately outwardly can reduce stress and anxiety, increase relief and immunity, and is beneficial for health.

● Drinking almost no water except when thirsty

People generally need 1.5 to 2 liters of water daily. Excluding water intake from soups or stews, drinking about 4 to 5 glasses of water a day is ideal. However, be careful not to drink too much water immediately after meals. Excessive water intake after eating dilutes digestive enzymes, reducing digestive function and overly stimulating the intestines, which can cause diarrhea.

● Sitting on the toilet reading newspapers or books for a long time

Do you sit on the toilet for a long time when using it? Of course, if you have constipation due to inactive bowel movements, you may have to sit longer, but this habit can cause hemorrhoids and other anal diseases. It is best not to exceed 10 minutes for bowel movements. Avoid sitting for too long, keep your eyes facing forward, straighten your back, and relax to facilitate bowel movements. If you have constipation, improve your diet or visit a hospital to address symptoms and develop proper bowel habits.

● Holding in or delaying bathroom visits in the morning

Did you know the best time for bowel movements is right after breakfast? When food enters the body, waste in the colon moves to the rectum, stimulating the brain cortex and triggering the urge to defecate, called the gastrocolic reflex. This reflex is strongest after breakfast, so developing a habit of going to the bathroom after breakfast, regardless of urge, helps prevent constipation. If you keep holding in the morning urge due to busyness, the colon's sensation can become numb, and over time you may lose the urge entirely, leading to constipation. Therefore, try to develop a habit of bowel movements after breakfast.

● Spending most of the day sitting or lying down

When the weather gets cold, going out naturally decreases, and time spent lying around in a warm room increases. Especially for the elderly, many lie on warm electric heating mats to relieve back pain. However, lying on a warm floor for long periods loosens muscle fibers and causes muscle loss, which can worsen joint pain. During winter, when health management tends to be neglected, it is important to go outside occasionally, get some sunlight, and engage in light physical activities like stretching to maintain health.

● Showering immediately after eating

Do you shower right after eating before going to work or going out? Showering immediately after meals can cause indigestion because blood needed for digestion is diverted to maintain body temperature during the shower. It is recommended to shower 2 to 3 hours after eating or before meals.

● Frequently eating hot soup dishes

Many people seek warm soup dishes in cold weather. However, frequently eating hot soup can worsen gum disease and cause cavities. Hot soup rapidly raises the temperature inside the mouth, stimulating teeth and worsening gum disease. Moreover, soup broth often contains oils that stick to teeth surfaces, increasing acidity in the mouth and creating an environment conducive to bacterial growth. Therefore, if you have severe or frequent cavities, it is better to avoid hot soup dishes. Also, those undergoing orthodontic treatment or with dental prosthetics like crowns or resin should avoid them.

● Cutting fingernails and toenails too round

Many people cut their nails round, but cutting them too round shortens the edges, increasing the risk of bacterial infection and causing ingrown nails that dig into the skin. It is safer to cut nails straight across. Also, nails should be cut after showering when hands and feet are moist.

● Sitting cross-legged or squatting frequently

Koreans accustomed to floor sitting often sit cross-legged. However, this posture applies over eight times the pressure on the knee joints compared to usual, which is very harmful. The knees rotate outward over 100 degrees, stressing the joints and putting pressure on the hips and lower back, damaging joint health. Similarly, squatting compresses the front part of the knee joint (patella) and applies about eight times the pressure on the ankle joints, burdening them. Therefore, these postures should be avoided.

● Eating late meals or snacks after 9 PM

Do you have a habit of eating dinner late after 9 PM or regularly eating late-night snacks? Irregular meal times can cause severe hunger, leading to overeating or binge eating. Irregular eating habits can produce harmful substances in the intestines, increasing the risk of colitis, ulcers, and other colon diseases. The intestines are less active at night, so eating late-night snacks burdens them. Therefore, it is best to avoid eating after 9 PM.

● Taking naps with your head down on the desk

Office workers or students often nap with their heads down on the desk when sleepy, but this posture puts great strain on the spine. It bends the S-shaped spine and can lead to herniated discs. Also, this posture compresses the chest and stomach, hindering digestion. Instead of lying down immediately after eating, it is better to relieve fatigue by getting sunlight, taking a slow walk, or sitting. If you must nap, it is recommended to rest your neck and back against a chair backrest.

● Smoking after meals

Do you habitually smoke right after eating? The taste of cigarettes is said to be better after meals because the 'perillartine' component that gives cigarettes a sweet taste is absorbed more after eating. However, perillartine is toxic and harmful if absorbed in large amounts. Also, smoking after meals disrupts the balance of gastric acid secretion due to nicotine, impairing digestion and potentially causing indigestion and peptic ulcers. Therefore, it is best to avoid smoking after meals.

● Drinking coffee immediately after meals

Most people drink coffee after meals. The tannin in coffee binds with nutrients in food, hindering digestion and causing vitamins and minerals to be excreted from the body. Iron, which is already hard to absorb sufficiently from food, binds with coffee tannins, further reducing absorption and making iron supply to the body more difficult. Therefore, to preserve beneficial nutrients from meals, it is better to wait at least 30 minutes after eating before drinking coffee.

● Taking long hot showers

Do you take long hot showers to relieve fatigue? While very cold showers are not good, excessively long hot showers damage skin health. They disrupt the balance of oils and moisture in the skin, causing dryness and itching. Therefore, it is better for skin health to shower with lukewarm water for about 20 minutes.

● Frequent use of artificial tears

Do you constantly use artificial tears because your eyes often feel dry and gritty? While artificial tears are recommended when eyes are dry, excessive long-term use can cause conjunctivitis. It can also interfere with natural tear production, so habitual use should be avoided, and use should be limited to when necessary under professional diagnosis.

● Using smart device screens in dark places

Do you often watch videos or shop online on your phone in bed with the lights off before sleeping? This habit can cause eye diseases. Watching small screens like smartphones for long periods in the dark reduces blinking, causing dry eyes, and constricts pupils, straining the eyes and increasing intraocular pressure. Elevated intraocular pressure can lead to glaucoma and optic nerve damage, so caution is needed.

● Brushing teeth for too long

Brushing teeth is important for oral hygiene and removing debris and bacteria between teeth, so having a regular habit is essential. However, excessive or prolonged brushing can irritate teeth, cause sensitivity, and weaken gums, harming dental health. Therefore, brushing three times a day for under three minutes each time is recommended. For better oral care, use dental floss or interdental brushes after brushing to thoroughly clean missed areas.