7 surprising health mistakes you might be 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 be as healthy as some trendy diet would suggest. In fact, eliminating them can deprive you of whole grains, legumes, fruits and vegetables—all important parts of a healthy, well-rounded diet.

But not all carbohydrates are the same. Some are healthier than others. Refined carbs, like white bread and white rice, are more processed than healthier whole grains, which retain more fiber and other nutrients. Since they have more fiber, whole grains help you feel full for longer, which is why they are often the better choice for those who are trying to lose excess weight.

If you are eating refined grains, try to limit your portion and include other foods, like vegetables and lean protein. “Treat the pasta more as an ingredient in the total dish, and not as the center of the plate,” Largeman-Roth explains.

Some healthy whole grains to 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 consuming more sugar than you realize.

Your notes may reveal surprising trends in your routine and help you kick-start better habits.

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 harmful bacteria or other germ because:

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

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.

Consistently eat meals very quickly to save time, can have consequences. When you eat too quickly, food can fill your stomach before your brain has a chance to realize that you’re full. Give your mind a chance to catch up by timing your meals so they last at least 20 minutes and chewing your food well. 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.