SPRINGER: Fitness: Bad habits make a difference

Even those who have the best intentions when it comes to taking care of themselves make mistakes.

Most "mistakes" might seem minor, but when these bad habits are repeated over the years they can make a difference in the long run. See if you might be guilty of some of these common errors when taking care of your health.

Knowing your family medical history can help cut your risks for developing serious diseases. Screenings might lead to early detection of some diseases and help map out prevention strategies.

If you walk barefoot in a gym locker room, you might be susceptible to athlete's foot fungus and plantar warts. To prevent this, wear flip-flops before putting on a clean pair of socks.

When it comes to footwear, women who wear high heels are putting themselves at risk. Heals throw your body weight forward, possibly leading to low back pain and injury to the discs.

Washing your medications down with any beverage that is handy could be a mistake. What you drink with your pills can change how they act in the body. For example, grapefruit juice can increase the levels of some medications. Ask your pharmacist about what's best for you.

For a healthy mouth, it is important to regularly change your toothbrush. Bristles wear down or splay and can miss areas in the teeth. Six months is the longest you should use a brush. Also, there are other health reasons, besides healthy gums, as to why you should floss. The plaque that builds up on your teeth could also affect the health of your heart.

Sun screen is an essential here in Nevada, but most people neglect the areas they need the most. The lower legs are one of the most common sites for melanoma, the deadliest form of skin cancer. Cover all exposed areas of your skin with sun block and re-apply if you are sweating or in the water.

If you do not currently have health insurance, you are risking a lot. Look at your health care needs. Start by getting a policy that covers catastrophic illness and accidents. This will protect you and your wallet if something were to happen. Next, find clinics that offer low-cost services such as Planned Parenthood.

If you are on a high-protein diet, you could be putting your health at risk. Although you might initially lose weight, the strain you are putting on your body might lead to problems in the future.

Carbs are your body's best source of energy. Plus, eliminating any food groups sets you up for cravings and gaining the weight back. Whole grains, fruits and vegetables should make up about 55 percent of your diet.

Skimping on sleep leads to an overall feeling of lethargy and could impair your thinking in crucial situations. Also, sleep is necessary for the recovery of muscle tissue after tough workouts.

Other food habits that could be sabotaging your health include: eating rare hamburgers, not washing your fruits and vegetables and not drinking enough water.

Kim Springer and her husband, Mike, are Certified Personal Trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.