Longevity experts warn of behaviors that cause “cellular damage.” Even though we can’t slow down time, we can slow its effects on us, according to experts. The key is to make healthier choices and break some habits.
Smoking and alcohol consumption, habits that reduce life expectancy PHOTO Archive
“One of the main hallmarks of aging is the accumulated cellular damage that leads to organ dysfunction and ultimately death. The key to staying healthy is minimizing cellular damage”Dr. Brett Osborn, a Florida neurologist and longevity expert at Senolytix, told Fox News Digital.
Doctors shared the eight most common unhealthy behaviors that speed up the aging process and tips to avoid them.
1. Smoking
Smoking has been proven to shorten life expectancy.
Researchers at Action on Smoking and Health in the UK reported that a 30-year-old smoker can expect to live another 35 years – compared to 53 years for a non-smoker.
“Smoking accelerates aging through exposure to harmful chemicals, reduced oxygen intake, collagen breakdown and increased oxidative stress. The harmful effects of tobacco extend beyond lung health, accelerating skin aging and increasing the risk of gum disease and A
tooth loss”said Dr. Dawn Ericsson, OB/GYN and medical director at AgeRejuvenation in Tampa, Florida.
Smoking introduces toxins that affect skin elasticity and collagen production, leading to wrinkles, Osborn added.
The fastest solution is…to quit smoking. Some get results with nicotine replacement therapy or drugs like bupropion and varenicline, experts say.
2. Excessive sun exposure
Excessive sun exposure can lead to aging by damaging the skin’s DNA, causing wrinkles, sagging skin and dark spots, Ericsson noted.
Osborn agreed, also warning of an increased risk of skin cancer.
“Regular use of sunscreen with a high SPF, wearing protective clothing and avoiding peak sun exposure can protect the skin.”is Osborn’s advice.
Staying hydrated and using antioxidants like vitamins C and E are methods that can also help protect the skin.
3. Poor nutrition
A nutrient deficient diet has been shown to accelerate aging.
“A diet high in processed foods, sugars, and unhealthy fats can cause inflammation, damage collagen, and accelerate skin aging.”warned Ericsson.
Diets high in processed foods and sugars can cause inflammation and free radical damage, Osborn added.
“Being insulin resistant or prediabetic puts you one step closer to the dreaded ‘metabolic syndrome’ – a gateway to diseases like coronary heart disease, cancer and Alzheimer’s disease”he added.
To reduce the signs of aging, experts recommend a balanced diet rich in low glycemic index fruits, vegetables, lean protein and anti-inflammatory fats (omega-3 and omega-9).
Other tips include pre-planning meals and snacks — with an emphasis on focusing on unprocessed foods — to avoid unhealthy impulse choices, according to Ericsson. Cooking at home, portion control, and staying hydrated are also good ways to improve nutrient intake.
4. Lack of exercise
“Lack of exercise contributes to aging, causing muscle loss, reduced bone density, weight gain and cardiovascular problems”Ericsson said, per the source.
Regular physical activity is essential for maintaining muscle mass, circulation and cognitive health as we age.
Regular physical activity, especially strength training, is fundamental to maintaining our health, according to Osborn. On rest days, he suggests 45 minutes of lighter endurance training, such as walking, rowing, swimming or jogging.
In order to sustain an exercise routine long-term, it is important to find those activities that you enjoy.
5. Excessive alcohol consumption
Alcohol dehydrates the skin and can lead to liver damage and cognitive impairment, Osborn warned.
“It also causes problems with blood sugar regulation and is closely associated with obesity.”he said. “Because alcohol is a cellular toxin, it accelerates the aging process.“
Chronic alcohol consumption can dehydrate the skin, damage the liver and increase the risk of cognitive decline. As with smoking, the solution is to stop drinking alcohol, experts agreed.
6. Chronic stress
While some degree of stress is normal and healthy, chronically high levels of stress can shorten telomeres, those DNA protein structures that “I’m playingUm
a central role in cell fate and aging”according to the National Institutes of Health.
“Chronic stress can also exacerbate skin conditions and affect mental health, accelerating ageing.”Ericsson added.
Long-term stress affects the body’s ability to repair itself and can lead to premature aging, according to Osborn.
Stress management techniques include meditation, therapy and regular physical activity. Strength training also reduces cortisol production (a few hours after training) – and by virtue facilitates sleep, which is essential for reducing stress.
7. Inadequate sleep
Lack of sleep accelerates aging by reducing skin health, increasing inflammation and causing hormonal imbalance, Ericsson noted.
Inadequate sleep also prevents cell repair and impairs cognitive function. Adequate rest is crucial to the body’s regenerative processes, Osborn noted.
To optimize sleep health, Osborn suggested establishing a regular schedule, creating a restful environment, and avoiding stimulants before bed.
“Also, minimizing the consumption of carbohydrates with few hours
before bedtime can facilitate sleep induction”he said.
It is recommended to give up the mobile phone, laptop and tablet, to minimize the interference of blue light with the production of melatonin, the body’s sleep hormone.
8. Poor oral hygiene
Poor oral hygiene accelerates aging by causing gum disease, tooth loss, stained teeth and bad breath, Ericsson warned.
“Gum disease and tooth loss not only affect oral health but also general well-being, contributing to an aged appearance”added the specialist.
Optimal oral hygiene requires regular dental checkups, proper brushing, and the use of dental floss and an antimicrobial mouthwash. Limiting sugary and acidic foods, avoiding tobacco products, staying hydrated, and chewing sugar-free gum after meals can help maintain oral health.
