In the daily rush, these behaviors become an integral part of our routine, and their negative effects accumulate over time, leading to long-term health problems.

To protect our health and live a life full of energy and vitality, we must be vigilant and continuously review our daily habits.

It is essential to pay attention to these habits and correct them to improve our overall well-being. Whether it's about how we manage stress, our dietary choices or behaviors related to physical activity, each of these aspects plays a crucial role in maintaining our health.

A first step toward a healthier life is becoming aware of these harmful habits. By reflecting on how we carry out our daily activities, we can identify the necessary changes to protect our health. Instead of succumbing to unhealthy routines, we can choose to adopt practices that support our physical and mental well-being.

Chris Boettcher, a physical therapist from South Carolina, has gained a large following on social media for his daily health and weight loss tips. Drawing on recent research, he revealed five surprising habits that lead to weight gain, disrupt sleep and make people less energetic.

"[Junk food companies] have spent the last few decades removing as much simplicity as possible from your lifestyle, the food you eat, and the information you consume", he said, according to DailyMail.

Caffeine is a diuretic that causes the body to lose water. In the morning, you are already dehydrated because you haven’t consumed water for eight hours and lose fluid through sweating while you sleep. It is recommended to drink about four glasses of water before having your coffee.

It can be tempting to grab your phone first thing in the morning to check emails and messages. Chris Boettcher warned that there is "no worse way" to start the day.

"Spend some time outside, preferably moving, before checking your devices", he suggested.

Experts suggest that using phones early in the morning can trigger a stress response, causing cortisol to be released into the body, which affects mood throughout the day.

Studies have also suggested that phones have an effect on the brain and reduce cognitive abilities when they are nearby.

More than half of Americans primarily breathe through their mouths rather than their noses.

Mouth breathing can cause dry mouth, as the constant airflow in and out can lead to moisture evaporation, increasing the risk of developing bacteria and, subsequently, issues like tooth decay or infections.

It can also affect sleep if the tongue rolls back in the mouth and blocks the airways, causing snoring and sleep apnea, which disrupt healthy sleep.

Many people stay on their phones in bed, whether they are relaxing or messaging someone. Experts warn that blue light from phones can disrupt sleep and keep the brain "active" throughout the night.

It is recommended to turn off all devices during sleep and use the "do not disturb" mode.

Using your phone before bed can cause hyperactivity before sleep, making it harder to fall asleep.

It can also trigger stress, causing the release of hormones like adrenaline.

Cereal companies like to remind us that breakfast is the most important meal of the day. However, cereals are often full of carbohydrates and refined sugars.

"That’s why you feel chronically tired and hungry later in the day", said Boettcher.

Instead of cereals, he recommended a protein and fat-based breakfast—such as one including eggs, oatmeal, berries and nuts.