England – Our lifestyle choices have a huge impact on our health, as they can have a positive or negative impact on 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. “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 fight free radical damage, as do antioxidant supplements like 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 turns on more than 100 genes associated with 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 in regulating blood sugar and is closely linked to obesity. “Since alcohol is a cellular toxin, 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 is the case 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.
He explained: “Aging is a state of increased inflammation, and once the body’s ability to mitigate inflammation by producing cortisol is exhausted, it takes over unchecked.”
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 rejuvenation processes, and if you don’t sleep, you will 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.”
Osborne said ideal oral hygiene requires regular dental checkups, proper brushing and flossing, and the use of antimicrobial mouthwash.
Source: New York Post
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2024-04-26 00:17:35