7 surprising health mistakes you're probably making

You work hard to stay fit, eat right and avoid risky behaviors. But you could be sabotaging your hard work without realizing it. Even the healthiest people can make surprising mistakes. Here are seven traps you might be falling into and simple ways to avoid them.

You may be exposing yourself to a shocking source of second-hand smoke. Experts believe frying fats releases harmful chemicals linked to lung cancer into the air. Fried meats, especially, produce heterocyclic amines, which are cancer-causing compounds that can also be found in cigarette smoke. To avoid exposure, grill meats outdoors. Indoors, cook in a well-ventilated area with an extractor fan running if possible—especially if you have a gas stove.

Skipping carbs entirely may not keep you slim. In fact, eliminating them can deprive you of whole grains, legumes, fruits and vegetables—all important parts of a healthy, well-rounded diet.

Of course, including carbohydrates in your menu doesn’t give you the green light to eat buckets of pasta, says Frances Largeman-Roth, registered dietitian nutritionist, author of Eating in Color and co-author of The CarbLovers Diet. Chowing down on refined carbs like pasta, soda, white bread and white rice can lead to overeating and weight gain, and raise your risk of diabetes and heart disease in the long run.

So, when you do indulge in refined carbs, do so in moderation. For example, Largeman-Roth recommends eating pasta along with other things like extra virgin olive oil, herbs, vegetables and lean protein. “Treat the pasta more as an ingredient in the total dish, and not as the center of the plate,” she explains.

In the meantime, adding whole grains to your diet can improve your health. Try quinoa, farro, brown rice or bulgur with your next meal.

Just because you consistently choose healthy foods doesn’t mean you’re getting the full range of nutrients you need. So, keep a journal for a week to take stock of your habits. You may realize you’re neglecting entire food groups, such as non- or low-fat dairy from animal or fortified vegan sources. Eighty-six percent of Americans don’t get enough, according a 2015-2016 nutrition survey conducted by the United States Department of Agriculture. Or, you may discover you're over-eating other foods like sugar—70 percent of Americans get too much.

Your notes may reveal surprising trends in your routine and help you kick-start better habits. One large 2008 study in the American Journal of Preventive Medicine suggests keeping a food log can even double weight loss when dieting.

You can wash your hands before sitting down to a restaurant meal, but still wind up seasoning your entrée with germs if you then handle the menu. Both electronic and paper menus often harbor bugs because:

• Even though they're touched often, restaurants may rarely clean them.
• Most people don’t wash their hands properly after using the restroom.

One 2013 study from the Journal of Environmental Health found menus to be covered in bacteria like salmonella and E. coli, which continued to spread to people’s hands for up to 24 hours.

Salt and pepper shakers are also frequently used, but rarely washed. The next time you eat out, wash your hands after ordering and use a napkin to grab the condiments.

You might keep a tidy home, but allergens like mold, pollen and dust mites can settle into some surprising places. Did you know your air conditioner (AC) filter should be cleaned or replaced every one to three months? The small-particle filters in both central AC systems and wall units, which capture household allergens, can clog easily, causing particles to flourish and spread. 

To kill dust mites, duvets and stuffed animals should be washed on a hot cycle or frozen for 24 hours and then washed each month.

The inside of your trash can and the back of your shower curtain can be mold hideaways, too. Regularly disinfect them with diluted bleach. Aim to clean your trash can weekly and your shower curtain monthly.

Sun damage can happen after just 15 minutes, yet the majority of Americans don’t wear the proper amount of sunscreen. Applying it once at the start of your day isn’t enough. For optimal protection, reapply at least every two hours—more frequently when swimming or sweating. Remember to lather up on overcast days, too, when 80 percent of the sun’s rays can still reach you.

The best approach is a combination of sun-safety strategies. Try using a full-spectrum SPF sunscreen, seeking shade and wearing a hat and cover-up. Why? Sunscreen doesn’t protect against 100 percent of the sun’s rays. You can still get burned in the shade, since sun bounces off reflective surfaces like sand, water and snow.

If you consistently wolf down meals to save time, you might be hurting your health in the long run. People who eat faster are more likely to have a higher BMI and be obese, according to a 2015 review of 23 studies published in the International Journal of Obesity.

When you shovel in food, it piles up in your stomach before your brain can realize you’re full. Give your mind a chance to catch up by timing your meals so they last at least 20 minutes. Add fiber-rich foods like fresh vegetables, which slow down your chewing and encourage healthy digestion.

If you do have to eat on the go, take time to prep some healthy options at home. For a handheld meal, try a whole grain wrap filled with lean chicken, tons of veggies and mustard. Make your own trail mix by combining unsalted nuts, dried cranberries and a little bit of dark chocolate. Carrot and celery sticks with mini packs of hummus are good choices, too.