In India, daily habits are shaped by cultural traditions, family practices, and long-standing routines. From sipping on hot chai to indulging in spicy street food, many of these habits feel like an essential part of life. However, some of these common practices may actually be harming your health without you realizing it.
Whether it’s reheating cooking oil, eating heavy meals late at night, or holding in urine for too long, these seemingly harmless habits can increase the risk of acidity, heart disease, kidney problems, and more. The good news? With small changes, you can fix these habits and protect your health.
Here’s a look at 9 everyday Indian habits that could be secretly ruining your health—and how you can correct them before they cause long-term harm.
1. Drinking Strong Tea on an Empty Stomach
Tea is an essential part of Indian mornings, but consuming it on an empty stomach can:
- Increase stomach acidity and lead to acid reflux due to tannins and caffeine.
- Inhibit iron absorption, increasing the risk of anemia (especially in women).
- Cause caffeine dependency, leading to energy crashes and withdrawal headaches.
How to Fix It:
- Eat something light before drinking tea, like a banana or soaked almonds.
- Opt for herbal or green tea instead of strong milk tea in the morning.
- Reduce sugar intake to avoid insulin spikes.
Studies confirm that tannins in tea interfere with iron absorption, particularly in vegetarian diets. Source
2. Reheating and Reusing Cooking Oil
Many Indian households reuse oil multiple times for frying and cooking, leading to harmful trans fats and toxic compounds that:
- Increase LDL (bad) cholesterol, raising the risk of heart disease.
- Produce free radicals, causing inflammation and oxidative stress.
- Release carcinogenic compounds, increasing the risk of cancer.
How to Fix It:
- Use fresh oil for frying whenever possible.
- Switch to healthier oils like mustard oil, cold-pressed coconut oil, or ghee.
- Avoid deep-frying frequently; choose air-frying or baking instead.
Food Safety and Standards Authority of India (FSSAI) warns against reheating oil due to increased levels of polycyclic aromatic hydrocarbons (PAHs), which are linked to cancer. Source
3. Holding Your Urine for Too Long
Many Indians, especially office workers and travelers, delay bathroom breaks. This can:
- Increase the risk of urinary tract infections (UTIs).
- Weaken bladder muscles, leading to incontinence over time.
- Increase pressure on kidneys, raising the risk of kidney damage.
How to Fix It:
- Listen to your body and take bathroom breaks regularly.
- Stay hydrated to prevent concentrated urine and bacterial growth.
- Avoid restricting water intake to ‘hold it in.’
Medical experts confirm that frequent urine retention can lead to bladder dysfunction and kidney problems. Source
4. Overusing Antacids for Acidity and Indigestion
Many Indians frequently take antacids like Gelusil and Digene for acidity, but overuse can:
- Mask underlying digestive problems like GERD or ulcers.
- Cause kidney issues, as some antacids contain calcium carbonate.
- Lead to acid rebound, worsening acidity in the long run.
How to Fix It:
- Address the root cause of acidity by reducing oily, spicy foods.
- Try natural remedies like buttermilk, jeera (cumin) water, or coconut water.
- Use antacids sparingly and under medical supervision.
Long-term antacid use is linked to mineral deficiencies, kidney damage, and gut imbalance, according to gastroenterologists. Source
5. Using Scratched or Overheated Non-Stick Cookware
Non-stick cookware, commonly used in Indian kitchens, contains Teflon, which can release toxic fumes when overheated or scratched. These chemicals:
- Interfere with hormone regulation and immune function.
- Are linked to fertility issues and thyroid problems.
- May pose long-term health risks, including cancer.
How to Fix It:
- Replace old non-stick pans with stainless steel or cast iron.
- Never use metal spoons on non-stick cookware.
- Cook on low to medium heat to prevent toxic release.
The American Cancer Society warns that overheating polytetrafluoroethylene (PTFE), found in Teflon, releases toxic fumes.
6. Eating Too Much Salt, Especially from Pickles and Papad
Indian diets are high in salt, especially from pickles, papads, packaged snacks, and chutneys. Excess salt can:
- Increase blood pressure, leading to hypertension.
- Raise the risk of heart disease and stroke.
- Cause water retention, bloating, and kidney strain.
How to Fix It:
- Limit processed and high-salt foods.
- Use rock salt (sendha namak) instead of refined salt.
- Balance salt intake with potassium-rich foods like bananas and coconut water.
WHO recommends limiting salt intake to less than 5g per day, but most Indians consume 8-10g daily. Source
7. Sleeping Right After Eating a Heavy Meal
Many Indians nap or lie down immediately after meals, especially lunch. This can:
- Trigger acid reflux and heartburn.
- Slow digestion, leading to bloating and weight gain.
- Increase insulin resistance, raising diabetes risk.
How to Fix It:
- Wait at least 2-3 hours before sleeping after a meal.
- Take a short walk after eating to improve digestion.
- Eat a lighter dinner to avoid nighttime acidity.
Studies confirm that late-night eating and sleeping immediately afterward increase GERD and metabolic disorders. Source
8. Drinking Water Immediately After Meals
Drinking water right after eating can:
- Dilute stomach acid, slowing digestion.
- Cause bloating and indigestion.
- Reduce nutrient absorption.
How to Fix It:
- Wait at least 30 minutes after a meal before drinking water.
- Sip, don’t gulp, water throughout the day.
- Drink lukewarm water instead of ice-cold water for better digestion.
Gastroenterologists suggest that waiting before drinking water improves digestion efficiency.
9. Eating Fruits Right After a Meal
Many Indians eat fruits as a dessert, but this can:
- Cause bloating and indigestion, as fruits digest faster than cooked food.
- Interfere with nutrient absorption, especially iron.
- Increase fermentation in the stomach, leading to acidity.
How to Fix It:
- Eat fruits 30-60 minutes before meals, not after.
- Avoid mixing fruits with dairy.
- Consume fruits as a standalone snack.
Nutritionists confirm that fruits digest best when eaten separately.
Final Thoughts: Small Changes, Big Health Benefits
Many common Indian lifestyle habits, from how we cook to when we eat and sleep, can have surprising health consequences. While these practices may seem normal—like drinking tea on an empty stomach, overusing antacids, or sleeping immediately after meals—they can lead to digestive problems, heart issues, and even chronic diseases over time.
By making small yet mindful adjustments, such as switching to healthier oils, reducing excessive salt intake, and eating fruits at the right time, you can avoid unnecessary health risks and improve your overall well-being.
Health isn’t about drastic changes—it’s about being aware of everyday choices and making smarter decisions. Which of these habits surprised you the most?
