8 bad habits you need to get rid of to slow down aging

Our lifestyle choices greatly impact our health, as they can positively or negatively impact the effects of aging and ageing.

Although aging is a natural process and cannot be prevented, there are various factors that can accelerate it.

A number of experts revealed to Fox News a group of the most common unhealthy behaviors that accelerate the aging process, and provided some advice on how to avoid them.

1. Smoking

Several studies have proven that smoking shortens life expectancy.

“Smoking accelerates aging by exposing you to harmful chemicals, reducing oxygen supply, breaking down collagen and increasing oxidative stress,” said Dr. Dawn Erickson, an obstetrician-gynecologist and medical director at AgeRejuvenation in Florida. “Smoking accelerates aging by exposing you to harmful chemicals, reducing oxygen supply, breaking down collagen and increasing oxidative stress.” The harmful effects of tobacco extend beyond lung health, as “It accelerates skin aging and increases the risk of gum disease and tooth loss.”

Dr. Brett Osborne, a neurologist in Florida, added that smoking introduces toxins that weaken skin elasticity and collagen production, leading to the appearance of wrinkles.

Experts agree that the quickest solution to all these health problems is to quit smoking immediately.

2. Excessive exposure to sunlight

Erickson noted that excessive exposure to sunlight can lead to aging by damaging the skin's DNA, causing wrinkles, sagging skin, and dark spots.

Osborne warns that excessive exposure to sunlight increases the risk of skin cancers, such as basal cell carcinoma and melanoma, which can be fatal.

Osborne advised: "Use sunscreen with a high SPF on a regular basis, wear protective clothing, and avoid exposure to sunlight during peak hours to protect the skin."

In addition to maintaining skin moisture and using antioxidants such as vitamins C and E.

3. Malnutrition

Experts agree that a diet lacking in nutrients accelerates the aging process.

Erickson warned that a diet high in processed foods, sugars and unhealthy fats can cause inflammation, destroy collagen and accelerate skin aging.

Osborne added that diets high in processed foods and sugars can cause inflammation and free radical damage.

To reduce the signs of aging, experts recommend eating a balanced diet rich in fruits, vegetables, lean proteins, and anti-inflammatory fats (omega-3 and omega-9) with a low glycemic index.

“The antioxidants in these foods combat free radical damage, as do antioxidant supplements such as vitamin C, green tea, and omega-3 fatty acids,” Osborne said.

4. Not exercising

“Lack of exercise contributes to aging by causing muscle loss, decreased bone density, weight gain and cardiovascular problems,” Erickson said.

She emphasized that regular physical activity is essential for maintaining muscle mass, circulation, and cognitive health as we age.

According to Osborne: “Exercise switches on more than 100 genes linked to longevity, so don't miss it, it's good for the body and mind.” 

5. Excessive alcohol consumption

Osborne warned that alcohol dehydrates the skin and can lead to liver damage and cognitive impairment.

He added: "It also causes problems with blood sugar regulation and is closely linked to obesity. Since alcohol is a cytotoxin, it accelerates the aging process."

Erickson confirmed that excessive alcohol consumption accelerates aging by causing dehydration, nutrient depletion, inflammation, liver damage, and collagen breakdown.

 As with smoking, the solution is to give up or reduce alcohol consumption, according to experts.

6. Chronic stress

While some degrees of stress are normal and healthy, chronic high levels of stress can shorten telomeres, which are protein structures of DNA that “play a key role in cell fate and aging by fine-tuning the cellular response to stress and stimulating growth on the basis of previous cell divisions and DNA damage.” ", according to the National Institutes of Health.

“Chronic stress can also worsen skin conditions and affect mental health, leading to accelerated aging,” Erickson says.

Long-term stress affects the body's ability to repair itself and can lead to premature aging, according to Osborne.

"Aging is a state of increased inflammation, and once the body's ability to dampen inflammation by producing cortisol is exhausted, it takes over unchecked," he explained.

Osborne said stress management techniques such as mindfulness, meditation, therapy and regular physical activity can relieve stress. 

7. Insufficient sleep

Erickson noted that lack of sleep speeds up the aging process by reducing skin health, increasing inflammation, and causing hormonal imbalance.

“Inadequate sleep also hinders cell repair and affects cognitive function,” she said.

"Sleep is crucial to the body's regenerative processes, and if you don't sleep, you'll find it difficult to do so," Osborne added.

To improve sleep health, Osborne suggested setting a regular schedule, creating a relaxing environment and avoiding stimulants before bed. 

8. Poor oral hygiene

Poor oral hygiene accelerates aging by causing gum disease, tooth loss, tooth staining and bad breath, Ericsson warned.

She added: “Gum disease and tooth loss not only affect oral health, but also affect overall health, which contributes to the appearance of aging.”

Ideal oral hygiene requires regular dental checkups, proper brushing and flossing, and use of antimicrobial mouthwash, Osborne said.

Foods that make you smarter!

A new study has shed light on how food preferences can significantly impact not only physical health, but also brain health.

A balanced diet, which includes a balanced amount of vegetables, fruits, grains, nuts, seeds, legumes, moderate dairy products, eggs and fish, has been linked to improved brain health.

According to the results of the study published in the journal Nature Mental Health, a balanced diet was also linked to superior cognitive functions and higher amounts of gray matter in the brain, which is linked to intelligence, compared to those who follow a less diverse diet.

Lead author Professor Jianfeng Feng, from the University of Warwick, stressed the importance of setting healthy food preferences early in life.

He said: “Developing a healthy, balanced diet from an early age is crucial for healthy development. To promote the development of a healthy, balanced diet, both families and schools must provide a variety of nutritious meals and create an environment that supports their physical and mental health.”

During the study, researchers analyzed the results of the dietary choices of 181,990 participants from the UK Biobank and a range of physical assessments, including cognitive function, blood tests, brain imaging, and genetics.

Each person's dietary preferences were collected via an online questionnaire, which the team classified into 10 groups (such as alcohol, fruit, and meat).

Participants were divided into four groups: those who ate starch-free or low-starch diets (subtype 1), vegetarians (subtype 2), those who ate high-protein, low-fiber diets (subtype 3), and those who ate balanced diets (subtype 2). Subtype 4).

A type of artificial intelligence called machine learning helped researchers analyze the large data set.

According to the results, those who followed a balanced diet showed better mental health and superior cognitive functions compared to the other three subtypes.

The study points to the need for gradual adjustments in diet, especially for those accustomed to delicious but nutritionally deficient foods.

The researchers suggest that by slowly reducing sugar and fat intake over time, people may find themselves naturally gravitating toward healthier food choices.