October is the season for ghosts, monsters, and things that go bump in the night. But some of the more unsettling things may be hiding in plain sight. They are the habits that seem harmless because you do them every day. Eating lunch in five minutes. Turning your headphones up another notch. Spending hours staring at a screen. Telling yourself that stress is simply part of being an adult.
None of these habits means disaster is around the corner. Health does not work that way. But repeated behaviors can add up, which makes October a pretty good time to shine a flashlight on a few of them.
Here are six habits worth dragging out of the shadows.
1. The Five-Minute Feeding Frenzy
How long did it take you to eat your last meal?
If the answer is “I have no idea, but probably not long,” you are not alone. Work, errands, phones, and busy schedules can turn meals into another task to get through as quickly as possible.
Research suggests that regularly eating very quickly may be worth reconsidering. A systematic review and meta-analysis of 23 studies found that faster eating was associated with higher body mass and greater odds of obesity compared with slower eating (1). A later meta-analysis involving more than 465,000 people also found associations between faster eating and metabolic syndrome as well as several of its individual components (2).
Those studies show associations, so they do not prove that eating quickly directly causes those outcomes. Still, there is little downside to giving dinner a little more time.
Put your fork down occasionally. Chew properly. Try eating without simultaneously answering emails. Give yourself a chance to notice when you are becoming satisfied instead of discovering that you are uncomfortably full five minutes after the plate is empty.
Sometimes healthier eating starts with changing how you eat, not what is on the plate.
2. The Volume Creep
One song is a little quiet, so you turn it up. Then the train or street gets noisy, so you turn it up again. Before long, the volume that once sounded loud has somehow become normal.
This is one habit that really can come back to haunt you. The World Health Organization warns that both sound intensity and duration matter when it comes to hearing damage. According to the WHO, listening at 80 decibels may be safe for up to 40 hours per week, while at 90 decibels that drops to about four hours (3).
The WHO recommends keeping personal listening devices below about 60% of maximum volume, using well-fitting noise-cancelling headphones when possible, and taking breaks from loud sound (3).
Persistent ringing in the ears can also be a warning sign that deserves attention. If you experience tinnitus or changes in hearing, getting your hearing evaluated is more appropriate than simply hoping it disappears.
Research Verified® does offer Tinnitus Aid for people looking for nutritional support related to tinnitus, but no supplement can make unsafe noise exposure safe. Protecting your hearing comes first.
3. The Screen Stare
You answer an email, check your phone, work on your computer, watch television, and then finish the evening by scrolling in bed.
Your eyes may barely get a break from close-up screens.
A 2023 systematic review examining digital eye strain found that spending more than four to five hours per day using screens and poor ergonomic conditions were associated with greater symptoms of digital eye strain in younger users. Interestingly, the review did not find good evidence that blue-light-blocking filters prevented digital eye strain (4).
That means the solution is probably not another pair of trendy glasses.
Instead, pay attention to how long you spend looking at screens, your viewing distance, lighting, posture, and whether you are giving your eyes regular opportunities to look farther away.
For nutritional support, Research Verified® Eye Health is formulated to support healthy vision and provide targeted nutritional support for eyes that spend a lot of time working, reading, and looking at screens. Think of it as support for your eyes, not permission to stare at your laptop for ten uninterrupted hours.
4. The Silent Stress Monster
Sometimes stress does not feel dramatic. There is no single crisis. You are simply always rushing, always thinking about the next thing, and always carrying a low-level feeling that something needs your attention.
When that becomes normal, it can be easy to stop noticing it.
Chronic stress does more than make you feel mentally overwhelmed. When your body stays in “stress mode” for too long, it can affect things like heart rate, blood pressure, hormone levels, sleep, appetite, and the way you respond to everyday challenges. Over time, that can start to influence both physical and mental health. (5)
Stress management does not have to involve disappearing to a wellness retreat. Exercise, time outdoors, social connection, relaxation techniques, protecting personal time, and addressing the actual sources of stress can all form part of a healthier approach.
There is also evidence behind certain supplemental options. A 2024 systematic review and meta-analysis of nine randomized controlled trials found improvements in measures of perceived stress, anxiety, and cortisol among participants using ashwagandha formulations compared with placebo, although the researchers noted that more information is needed about long-term safety (6).
Research Verified® Ashwagandha or our anxiety formula, Anxiety Relief, can therefore fit into a broader stress-management routine for people interested in adaptogenic support.
It should not, however, become a way to tolerate a lifestyle that is making you miserable.
5. The Workout You Keep Forgetting Exists
Walking is excellent. Cardio is excellent. But there is another form of exercise that often gets pushed aside, particularly as people get older: resistance training.
Your muscles are not the only tissues paying attention when you challenge them. Mechanical loading also provides an important stimulus to bone.
A 2022 systematic review and meta-analysis examined resistance-training interventions in older adults and concluded that resistance training can positively affect bone mineral density, although results varied according to factors such as the exercise protocol and the part of the skeleton measured (7).
You do not have to become a bodybuilder. Resistance bands, free weights, machines, and appropriate bodyweight exercises can all provide resistance. If you are new to strength training, have osteoporosis, or have an injury or health condition, getting professional guidance is a good idea.
Nutrition matters too. Research Verified® Bone Health Support provides vitamins, minerals, and additional ingredients formulated to support bone health. For best results, pair this supplement with resistance training.
6. The Omega-3 Blind Spot
When was the last time you ate salmon, sardines, mackerel, herring, or another oily fish?
For some people, the answer is easy. For others, it requires thinking back a surprisingly long way.
Omega-3 fatty acids include ALA, EPA, and DHA. The body can convert some plant-derived ALA into EPA and DHA, but the conversion is limited. The NIH Office of Dietary Supplements notes that consuming EPA and DHA directly from foods or supplements is the practical way to increase levels of these particular omega-3 fatty acids in the body (8).
Fatty fish such as salmon, sardines, herring, and mackerel are among the richest dietary sources of EPA and DHA (8). That makes your fish intake worth looking at honestly rather than simply assuming your diet covers everything.
If fish regularly appears on your plate, great. Keep building a varied diet around whole foods.
If it rarely does, you might be interested in Research Verified® Omega-3 for an easy and quick daily dose of fish oil with EPA and DHA that is molecularly distilled and third-party tested for purity.
A supplement can be particularly practical for people who do not routinely eat foods rich in EPA and DHA, although anyone taking medications or managing a medical condition should discuss supplementation with their healthcare provider when appropriate.
The Scariest Habits Are Usually the Boring Ones
Most unhealthy habits do not wear a monster mask. They look like eating too quickly because you are busy. Turning the volume up because the train is loud. Spending another hour staring at your phone. Accepting constant stress as normal. Avoiding the weights at the gym. Realizing that fish has quietly disappeared from your diet.
Their common-ness is also what makes them manageable.
Slow one meal down. Lower the volume. Give your eyes a break. Find a healthier outlet for stress. Pick up some weights. Look at what is actually missing from your diet.
Supplements can provide targeted support in areas where you need it, but the foundation remains the same: good habits, good nutrition, appropriate exercise, and paying attention to what your body needs.
This Halloween, save the scares for the haunted house.
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