Too Much of a Good Thing

Healthy Overdose

By Kerci Marcello Stroud
Don't Overdo It

If you only read the headlines of the latest health news stories you might think a steady diet of red wine and chocolate is the secret to a long and healthy life. But a closer look at the fine print reveals that these favorite indulgences are only good for us in moderation. Read on to discover 10 things that are beneficial in small doses but harmful in excess.

Vitamin Overload

Vitamins, in combination with a healthy eating plan, can help you get the nutrients your body needs. Exceeding recommended amounts, known as the daily uptake levels, can be toxic and result in serious health consequences like increased cancer and heart disease risk, kidney stones and liver problems. Read nutritional labels carefully -- numerous products, like cereal, are fortified with vitamins which makes it easy to overload on vitamins.

Fishing for Trouble

Two servings of fish a week can reduce heart disease risk, and specifically the risk of sudden cardiac death, thanks largely to the omega-3 fatty acids found in fatty fish like salmon. But that doesn't mean every meal should come from the sea. Eating too much fish can cause an accumulation of mercury in your body. This toxin is particularly harmful to young children and unborn babies.

Red Wine, Red Flag

Cheers to red wine! Drinking moderate amounts -- one glass for women and two for men -- can lower heart disease risk. But think twice before finishing off the bottle. Consuming excess amounts can lead to health problems including high blood pressure, liver damage and obesity. Plus, new research shows that drinking three or more glasses a day increases a woman's breast cancer risk by as much as smoking a pack of cigarettes.

Cocoa Cautions

The good news is that indulging in a small piece of dark chocolate each day can lower your blood pressure and reduce cancer risk, thanks to the antioxidant effects of the flavanoid compounds found in cocoa. The bad news is that a "small piece" is just one square! Be sure to pick your chocolate wisely -- a pure chocolate piece that doesn't have high fat or high calorie ingredients like nuts, marshmallows or caramel is your healthiest choice.

Workout Warning

While exercise is an essential part of a healthy lifestyle, working out too much can weaken your immune system and cause stress fractures, insomnia and headaches. But don't jump off the treadmill just yet. Medical experts believe hitting the gym isn't harmful unless you're working out for over an hour a day. It's important to note that optimal exercise amounts vary depending on your age and health, among other factors.

Sun Damage

A little sunshine may go a long way! Some experts believe that getting 15 to 20 minutes of rays is a healthy way for your body to produce vitamin D, which helps build strong bones and boost immunity. But, be sure to spend the rest of the day in the shade. Prolonged exposure to ultraviolet (UV) radiation can lead to skin cancer and premature aging.

Shut-Eye Surplus

Most of us can't imagine getting enough sleep, never mind too much! But if you're one of the lucky few who can squeeze in a good night's rest, be sure you aren't snoozing too long. People who sleep more than eight hours may have more trouble falling asleep, waking up refreshed and feeling alert during the day than people who sleep seven to eight hours.

Coffee Overkill

If it takes more than three cups of coffee to get you through the day, it's time to cut back. Excessive caffeine consumption can cause anxiety, irritability, abnormal heart rhythms, headaches and nausea, among other negative health consequences. If you are especially sensitive to caffeine, even just one cup of coffee could cause these unwanted side effects.

Avocado Overdose

Don't skip the guacamole! Avocados are packed with 25 essential nutrients like fiber, potassium and several vitamins. This delicious vegetable can also lower cholesterol and triglycerides levels, making it a heart-healthy choice. Plus, a recent study finds that Hass avocados may help fight oral cancer. But avocados are also packed with fat so stick with a two tablespoon serving size which adds up to 5 grams of fat and 55 calories. For a healthy treat, try a small portion of this fast and easy guacamole. No bowl required!