‘Healthy’ Habits That May Be Making You Feel Worse (And What To Do Instead)
Do you feel like you’re doing “all the right things” but still feel tired, puffy, low-key irritable, or just not your best…basically a bit off?
I’ve gone through that as well, and here’s what I’ve learned the hard way: sometimes the habits we’ve labeled as “healthy” are only healthy when they’re balanced, not when they’re extreme. They can tip from helpful → harmful without us even noticing.
Let’s break down a few of the common sneaky culprits. No shame, no guilt—just honest tweaks that could help you feel human again.
Overtraining in the Name of Fitness
Working out is great for your overall health, both mental, and physical, until you start to treat every session like a punishment. Constant high-intensity training can spike cortisol (your stress hormone), which in turn disrupts sleep, reduces your motivation, and slows recovery. If you're always sore, always tired, or plateauing even though you’re training harder, that’s your body waving a little white flag.
What to do instead:
Try actually programming rest days into your schedule, like they’re part of the plan, not a bonus if you “deserve” them. Swap one HIIT session for a mobility workout. Give your body the chance to catch up so your muscles and hormones can actually work the way you want them to.
Living on “Healthy” Snacks
Due to the fantastic marketing campaigns out there having a ‘healthy’ snack is sold as if you are doing a great thing for your body. However, snacks are not always productive, you’re not fueling the machine, but instead keeping blood sugar at a high. Constant grazing keeps insulin elevated and digestion always “on,” which can lead to bloating, low energy, and cravings that feel like they come out of nowhere. Especially, if your snacks are mostly carbs or “healthy treats,” you might never feel fully satisfied.
What to do instead:
Build 2–4 meals that leave you actually full, with protein + fat + carbs + fibre. Snacks are fine, even better if you are able to make them yourself so you know exactly what is in there, just make them intentional rather than automatic. A snack should bridge a gap, not replace your meals one bite at a time.
Under-Eating Because “Calories In < Calories Out”
We’ve all been conditioned to believe less food = better results. But chronic under-eating can slow your metabolism, throw off your digestion, mess with hormone balance, and actually make weight loss harder. If you’re cold all the time, losing hair, feeling weak, or craving sugar like your life depends on it, your body might just be asking to be fed.
What to do instead:
Try adding a little more on purpose. A fist-sized carb serving. An extra scoop/handful of protein. A drizzle of olive oil. Not to “bulk up,” but to give your body enough fuel to work efficiently. You might be shocked at how much your energy levels shift.
Trading Sleep for Productivity
Sleep is where your brain files memories, where your muscles repair, where your hormones reset. Cutting corners here can make even healthy habits feel like a struggle.
What to do instead:
Instead of forcing early mornings, start with earlier nights. Even 20–30 extra minutes can change how your brain works the next day—better mood, better focus, fewer cravings. Think of sleep as the multiplier that makes all your other habits actually do their job.
Drinking Tons of Water (With Zero Electrolytes)
Yes, dehydration is not great, but over-hydrating or not hydrating with electrolytes can dilute the minerals your muscles, nerves, and brain needs to function. If you pee constantly, feel dizzy, get headaches, or feel thirsty despite drinking a lot, your hydration might be out of balance, or just inadequate.
What to do instead:
You don’t need to buy those fancy electrolyte drinks where they sometimes add sugar, instead, try adding a pinch of salt (pink Himalayan or Celtic Sea Salt and a squeeze of lemon) to one or two glasses a day. Drink mindfully throughout the day vs. chugging glasses of water in one sitting. Small shifts can make a big difference.
The All-or-Nothing “Clean Eating” Mindset
When “clean eating” turns into a personality trait, it becomes stressful. You start avoiding social events, labeling foods as good/bad, and feeling guilty for craving something joyful. That kind of food anxiety has the opposite effect of what we’re aiming for. Everything in life is a balance.
What to do instead:
Upgrade your mindset, not just your meals. “Nourish more often than not.” “Better, not perfect.” “Food is fuel and connection, not a moral decision.” The more neutral you feel about food, the easier it is to make choices that work for you. Be realistic, understanding this can mean you make the right choices for your body.
Relying on Supplements Over a Real Nutrition Plan
Use supplements like accessories, they are there to enhance what’s already there. Supplements shouldn’t replace meals, sleep, or stress management. If you’re taking 10 pills a day and still dragging, it might be a sign that the foundations need a tune-up. The aim is to eat all the colours of the rainbow. Each fruit, veg, meat, nut brings their own unique benefits. Remember digesting vitamins and minerals through food and drink means the body can absorb them better (whole foods boost absorption more than supplements).
What to do instead:
Supplements do have their place, but instead of guessing what the body needs, you can go to a healthcare professional and have a blood tests to see where your attention needs to go to. Alternatively, pick one supplement that supports a specific need, like magnesium for sleep or omega-3 for inflammation, and pay attention to whether it actually changes anything. Minimalism can be powerful.
Final Thought
Healthy habits should feel like support, not punishment. If something “healthy” is making you miserable, that doesn’t mean you’re failing. It might just mean it’s not for you and time for a recalibration.
Health isn’t about being perfect—it’s about being in tune.
Listen to your body like it’s giving you clues… because it is.