How Bad Is One Little Slip, Really?

When a clogged coronary artery sent Bill Clinton back to the hospital recently, the former president 'fessed up to one contributing factor: shortchanging his body on sleep. It's a prime example of how seemingly little slip-ups can have big-time health consequences.

Don't get us wrong. We believe in making healthy behaviors a way of life, but we're not puritans about it (we'd look pretty funny in those hats and breeches, anyway). The human body is resilient. The human spirit needs an occasional splurge. There's room for a little chocolate (less than 1 ounce a day of the super-dark stuff), a midnight movie, a lazy day, or a five-star meal (especially one with salmon or golden trout).

But here's the reality: When the occasional exception becomes a new rule, even for a few days or weeks, it can be a big deal. How big? Check out how these four slip-ups can add up -- and take simple steps to make a YOU-turn:

1. The slip-up: You exercise, then park your butt in front of the TV for the rest of the night. Uh-oh. People who watch more than 2 hours of TV a day raise their odds for metabolic syndrome -- a precursor to diabetes, heart disease, and even some cancers -- by 39% to 94%, even if they also exercise regularly, says a new study from the Pennington Biomedical Research Center in Baton Rouge. Watching TV is about the most inactive thing you can do and still be considered alive; it nearly turns off an enzyme in muscle that keeps levels of blood fats healthy and that may help regulate high blood pressure.
   The fix: Stick to less than 2 hours of TV a day. Then, make tube time as active as possible -- stretch, lift weights, beat your spouse at Nerf basketball, or walk in place (not to the fridge!) at least during every commercial.


2. The slip-up: You're a paragon of health all week, then get lazy every weekend. When otherwise smart eaters and dedicated exercisers munched an extra 100 to 300 calories a day on Fridays, Saturdays, and Sundays and skipped exercise on Sundays, they gained an average of 9 pounds per year!
   The fix: Don't give up your weekend indulgences; just make them healthier. On Saturday, treat yourself to a mangosteen instead of a Krispy Kreme. Buy a new song for your iPod every Sunday morning and don't listen to it unless you're walking. At weekend parties, put lots of fill-you-up fruit, vegetables, whole grains, and lean protein (shrimp!) on your plate to prevent inhaling the dessert table. If you miss the mark, get back on track right away -- don't wait until Monday morning!


3. The slip-up: You eat well at home, but grab fast food when you're busy . . . which has been pretty much every day this month. If you have heart disease or are at risk for it, consider this: A single high-fat fast-food meal floods your bloodstream with inflammatory compounds that stay active for the next 3 to 4 hours. Dialing up inflammation on a regular basis encourages the growth of heart-threatening plaque in artery walls. And the saturated fat turns on genes that make your arteries more inflamed and less elastic -- which means trouble (including less pleasurable sex). Who needs that?
   The fix: Make some simple swaps. At a fast-food place, order a grilled chicken breast salad. At home, keep it fast with a TLT (turkey, lettuce, and tomato on whole-grain bread) and a piece of fruit. Like we said, simple!


4. The slip-up: You stayed up late to catch episodes of Lost . . . and got hooked on night-owl hours. After a while, people who skimp on ZZZs stop feeling sleepy at night. But you still need sleep. Short-sleepers are at higher risk for gaining weight and getting insulin problems that invite diabetes.
   The fix: Record Lost and find your bed. Aim for a regular 7 to 8 hours in the sack at night. Your body clock works best when you get up and go to sleep at about the same time every day. Not tired? Make sure your room is cool and dark, and cut computer and TV time before bed -- electronic screens emit a kind of light that messes with your sleep-wake cycles.