7 Silent hazards secretly damaging your health

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Sultan Kiani

Recently, A teacher training session turned tragic as a participant suffered a fatal cardiac arrest. It happened on June 30, 2025, in Lahore (Pakistan), when a school teacher suddenly collapsed while delivering a lecture.

Niaz Ahmed (36) was taken to the nearest hospital but could not be resuscitated. Incidents of fatal cardiac arrests are spiking at an alarming rate, with Pakistan recording one of the highest numbers of young victims. While there could be multiple contributing factors to such life-threatening emergencies, health experts recommend making appropriate lifestyle changes to minimize the risk. There are several poor habits that could be silently damaging your health. We have identified seven of them, along with tips to protect your heart and overall well-being:

1. Consuming Junk Food and Sugary Drinks

We all know that drinking alcohol, smoking or chewing tobacco, and using recreational drugs are injurious to health. Nonetheless, high-cholesterol foods, unhealthy processed snacks, and sugary carbonated beverages are generally underestimated as serious health risks. Regular consumption of such junk foods and sugary drinks takes a serious toll on health. It may increase the risk of high blood cholesterol, hypertension, stomach problems, and diabetes.

Eating nutritious, balanced food is crucial for staying fit. Add vegetables to your meals, stay hydrated with clean water and fresh fruit juices, and refrain from eating fried fast foods, particularly those sold by street vendors.

2. Excessive Screen Time

Recent research published in the Journal of the American Heart Association confirmed that spending excessive hours on TV or any other screen—watching videos, reading, or playing games—may increase the risk of cardiometabolic diseases. It also affects vision and may lead to a range of other health issues.

Limit your screen time and avoid watching videos or playing games for prolonged periods. It is recommended to take a complete break from screens for a day or two each week. Those working on computers should follow the 20-20-20 rule: look at an object at least 20 feet away for 20 seconds and repeat this break every 20 minutes while at work.

3. Compromising Sleep

Whether it is poor time management, excessive workload, or simply insufficient sleep, the effects on body and mind can be serious. Doctors recommend at least seven hours of restful sleep to maintain good health. Every lost hour of sleep significantly increases vulnerability to disease.

Follow a regular sleep routine and avoid screens or stressful activities before going to bed. This is particularly effective in maintaining a healthy sleep cycle.

4. Self-Medication

While taking over-the-counter medicines for mild symptoms is common, using them for too long or taking specialized medications without a prescription may do more harm than good. Do not rely on online sources or Artificial Intelligence tools for self-diagnosis. Such sources provide information but cannot substitute medical professionals. Self-medication can complicate illness, worsen symptoms, or even mask serious conditions such as cancer, thereby delaying timely treatment.

Do not self-diagnose or take someone else’s medications just because your symptoms appear similar. Avoid reusing an old prescription, even when facing what seems to be the same condition. Always seek medical advice from a qualified physician for proper treatment.

5. Lack of Physical Activity

This problem is becoming particularly prevalent in developing countries, where more urban dwellers rely on personal motorized transport. Spending long hours sitting in office cabins, combined with lack of physical activity, greatly increases the risk of cardiovascular diseases, obesity, and other chronic health conditions. An unhealthy diet and excessive screen time further exacerbate the effects of physical inactivity.

Walk daily, prefer stairs over elevators, use public transport whenever possible, and engage in sports activity at least once a week.

6. Poor Hygiene

Although not directly linked to heart-related issues, poor hygiene can still increase risks and contribute to other health problems. Being unhygienic raises the likelihood of stomach and skin infections, respiratory allergies, and oral health problems, including gum disease, which has been linked to cardiovascular issues.

Improving personal hygiene and maintaining a clean living environment are crucial to reducing such health hazards. Take regular showers, brush your teeth twice daily, and wear clean clothes. Always wash your hands after using the toilet and before meals. Keep your house clean: used towels and socks should not be left damp, as they provide an ideal environment for fungal infections.

7. Ignoring Mental Health

This is perhaps one of the most underrated issues. Beyond increasing the risk of heart-related problems, it is also a contributing factor to a wide range of medical conditions. Mental stress can weaken immunity, trigger insomnia, and provoke self-destructive behaviors that may be linked to the other unhealthy habits discussed above.