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You can’t stop aging. But there is a way to delay it. The first thing is to fix bad habits.
Experts explain that one of the main characteristics of aging is that cellular damage accumulates, causing long-term dysfunction and ultimately leading to death. Minimizing cell damage is the key to maintaining health.
Fox News in the U.S. gathered the opinions of experts and compiled eight unhealthy habits and ways to avoid them.
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1. Smoking
Several studies have proven that smoking shortens life expectancy.
Researchers at ASH, Britain’s largest anti-smoking organization, published a study showing that 30-year-old smokers can live about 35 more years, while non-smokers can live 53 more years.
“Smoking accelerates aging by exposing you to harmful chemicals, reducing oxygen supply, breaking down collagen, and increasing oxidative stress,” said obstetrician-gynecologist Dr. Dawn Erickson. He added, “The harmful effects of smoking go beyond lung health by promoting skin aging and increasing the risk of gum disease and tooth loss.”
Smoking causes wrinkles by producing toxins that inhibit skin elasticity and collagen production, noted neurologist and longevity expert Dr. Brett Osborne.
“The free radicals in smoke damage lung tissue, causing cancer and damaging blood vessel walls,” he said. “The incidence of heart attack, stroke and brain aneurysm is much higher in smokers than in non-smokers.”
The two specialists agreed that the quickest solution is to quit smoking immediately.
2. Excessive sunlight exposure
Excessive sun exposure can cause aging by damaging the skin’s DNA, causing wrinkles, sagging skin and dark spots, Dr. Erickson said.
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“Routinely use sunscreen with a high SPF (sun protection factor), wear protective clothing, and avoid sun exposure during peak sunlight hours,” Dr. Osborne advised.
3. Diet lacking in nutritional value
Experts agree that a diet lacking in nutrients accelerates aging.
“A diet high in processed foods, sugar and harmful fats can cause inflammation in the body, damage collagen and accelerate skin aging,” warns Dr. Erickson.
This type of diet has a high risk of leading to diabetes. There are also research results showing that diabetes affects the development of Alzheimer’s disease.
Experts recommend a balanced diet rich in low-glycemic fruits and vegetables, lean protein, and anti-inflammatory fats (omega 3 and omega 9).
4. Lack of exercise
“Lack of exercise accelerates aging by causing muscle loss, loss of bone density, weight gain and cardiovascular problems,” Dr. Erickson said, advising that regular physical activity is essential to maintain muscle mass, circulation and cognitive health as you age.
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“Our bodies are designed to exercise,” said Dr. Osborne. “Exercise changes more than 100 genes related to longevity, so don’t skip it. “It helps the body and mind,” he said. He emphasized that regular physical activity, especially strength training, is the foundation of health.
He added that performing 45 minutes of light endurance exercise such as walking, swimming or jogging on your off days can improve your cardiovascular health while also helping your body recover from strenuous strength training.
5. Excessive drinking
Alcohol dries out the skin and can lead to liver damage and cognitive impairment, Dr Osborne warned. He also pointed out that it causes problems with blood sugar control and is closely related to obesity. “Alcohol is a cell toxin, so it accelerates the aging process.”
Dr. Erickson also agreed that excessive alcohol consumption accelerates aging by causing dehydration, nutrient depletion, inflammation, liver damage, and collagen breakdown.
The solution is to reduce drinking.
“I’m not saying you should quit drinking completely, but aim to eliminate habitual drinking within the next 6 to 12 months,” Dr. Osborne advised.
6. Chronic stress
Some level of stress is normal, but chronic high stress shortens telomeres. Damage to telomeres, the ends of cell chromosomes, causes aging and various diseases such as cancer.
Dr. Erickson pointed out that chronic stress can worsen skin conditions and affect mental health, thereby accelerating aging.
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If stress continues for a long time, it can have a negative impact on the body’s self-repair ability and lead to premature aging. “Aging is a condition in which inflammation increases, and once the ability to control inflammation through the production of cortisol (the stress hormone) is depleted, inflammation becomes uncontrolled and takes over,” said Dr. Erickson.
Dr. Osborne says stress can be alleviated through mindfulness, meditation, therapy and regular physical activity. “Strength training reduces cortisol production (in the hours after exercise), which in turn promotes sleep, which is important for stress reduction.” said.
7. Inadequate sleep
Lack of sleep causes decreased skin health, increased inflammation, and hormonal imbalance, accelerating aging.
“Inadequate sleep interferes with cell recovery and affects cognitive function,” said Dr. Erickson.
Sleep is very important for the body’s regenerative processes, Dr. Osborne noted.
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“You burn a lot of fat while you sleep, so if you don’t sleep, it’s going to be difficult to lose that spare tire,” he said. He added, “There is also a risk of developing neurodegenerative diseases such as Alzheimer’s.”
“Sleep can’t be hacked. “Sleep is an essential part of health and well-being.”
Dr. Osborne offered some tips for getting a good night’s sleep. Minimizing carbohydrate intake before bedtime helps induce sleep, and ending early use of cell phones, tablets, and laptops that emit blue light, which interferes with the production of melatonin, the sleep hormone.
8. Poor oral hygiene
Dr. Erickson warned that poor oral hygiene accelerates aging by causing gum disease, tooth loss, tooth staining, and bad breath.
“Gum disease and tooth loss can affect not only your oral health but your overall well-being, making you look older,” he said.
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Dr. Osborne noted that there is also a link between heart disease risk and rates of coronary artery disease and gingivitis.
“Inflammation is a problem that does not just occur in the mouth but affects the entire body. “So if your mouth is in a state of accelerated aging, you might want to consider a problem elsewhere, not to mention your entire intestine,” he said.
Dr. Osborne explained that optimal oral hygiene requires regular dental checkups, proper brushing and flossing, and use of antibacterial mouthwash.
Dr. Erickson added that limiting sugar and acidic foods, avoiding tobacco products, drinking plenty of water, and chewing sugar-free gum after meals can also be helpful for oral health.
Park Hae-sik, Donga.com reporter [email protected]
