8 bad habits that make you age faster according to experts

According to experts, although we cannot stop the passage of time, we can reduce its impact on our body. Strategy lies in Adopt healthy habits in areas under our controlWhich means getting rid of harmful behaviors.

“One of the main characteristics of aging is cumulative cellular damage Which leads to organ dysfunction and ultimately death,” he said. fox news digital Dr. Brett Osborn, Florida Neurologist and Senolytics Longevity Expert. “The key to staying healthy is to minimize cellular damage Do not throw accelerator on fireUnfortunately, that’s what most Americans do,” he continued.

doctors provided fox news digital a list of The eight most common unhealthy behaviors Which accelerates the aging process, as well as tips on how to prevent them.

It has been proven that smoking reduces life expectancy, A 30-year-old who smokes can expect to live about 35 years less than someone who doesn’t smoke, who would have a life expectancy of about 53 years, reports researchers from Action on Smoking and Health in the United Kingdom.

“Smoking accelerates aging by exposing you to harmful chemicals, reducing oxygen supply, breaking down collagen, and increasing oxidative stress,” he explains. fox news digital Dr. Dawn Erickson, OB/GYN and Medical Director of AgeRejuvenation in Tampa, Florida. He added, “The harmful effects of tobacco extend beyond lung health, accelerating skin aging and increasing the risk of gum disease and tooth loss.”

Smoking introduces toxins that affect Skin elasticity and collagen production, which results in the appearance of wrinkles, Osborn explained. Experts agree that the most effective solution is to stop smoking immediately.

To increase your chances of success when quitting a habit, Ericsson recommends Set a “Quit Date”, avoid triggers and seek support from friends and family as well as health professionals. Additionally, some individuals may benefit from nicotine replacement therapy or medications such as bupropion and varenicline.

Ericsson highlights that prolonged exposure to the sun can cause damage Accelerating the aging process by damaging the skin’s genetic material, which may result in the appearance of wrinkles, loose skin and dark spots. Osborne agreed with this statement, saying that there is also an increased risk of developing skin cancers such as basal cell carcinoma and melanoma, the latter of which can be fatal.

To protect oneself, Ericsson suggested taking various measures, such as wear a hat, sunglasses and protective clothingAlso seek shelter in shaded areas during the most intense hours of solar radiation, which is usually between 10 am and 4 pm.

Furthermore, he recommended staying Stay well hydrated and use antioxidants Such as Vitamin C and E to protect the skin from the harmful effects of the sun.

“Regularly using sunscreen with a high SPF, wearing protective clothing and avoiding sun exposure during peak hours can protect your skin,” Osborne advises.

Experts agree Nutrient deficient diet accelerates the aging process, Dr. Osborne said a diet high in processed foods and high levels of sugar can lead to inflammation and free radical damage.

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

“An induced state of insulin resistance or prediabetes brings you one step closer to the dreaded ‘metabolic syndrome,’ which is a gateway to diseases like coronary artery disease, cancer and Alzheimer’s disease,” he explains. FoxNewsDigital.

To counteract the effects of aging, it is recommended to follow a balanced diet that includes fruits, vegetables, lean proteins, and healthy fats. Omega-3 and Omega-9 fatty acids with low glycemic index, Dr. Ericsson also suggests plan meals And eat breakfast early, prioritize whole foods and avoid impulsive unhealthy choices.

Additionally, cooking at home, portion control, and staying well hydrated are effective strategies for improving the quality of nutritional intake.

Ericsson said in an interview that lack of physical activity contributes to the aging process by causing muscle loss, decreased bone density, weight gain and problems related to the cardiovascular system. fox news digital, he shed light on Regular exercise is important to preserve musclesPromoting healthy circulation and maintaining cognitive acuity as we age.

Consistent with this perspective, Osborn stressed the importance of being active and emphasized that our bodies are designed for physical activity.

Osborn added this Exercise activates nearly 100 genes linked to longevity, highlighting its positive effects on the body and mind. He emphasized that regular physical activity, especially strength training, is essential for health. In this sense, he recommended lifting weights and incorporating deep breathing sessions during training.

For relaxing days, Osborne It is suggested to do light endurance activities like walking, rowing, swimming or jogging for 45 minutesWhich will help improve cardiovascular health and facilitate recovery from intense periods of strength training.

Ericsson said that to maintain a long-term exercise routine, it is essential to enjoy your chosen activities, set realistic goals, maintain flexibility, and pay attention to your body’s signals.

Osborne warns that alcohol can Dehydrates skin and damages liver and cognitive impairment. Erickson agreed that excessive alcohol consumption can accelerate aging by causing dehydration, nutrient deficiencies, inflammation, liver damage and collagen degradation.

“It also causes problems with blood sugar regulation and is closely related to obesity“, said. “Since alcohol is a cellular toxin, it accelerates the aging process.”

Both experts said long-term alcohol consumption can dehydrate the skin, damage the liver and increase the risk of cognitive decline. They agreed that the solution was to eliminate alcohol consumption.

Osborne recommends trying to eliminate regular alcohol consumption over the next six to 12 months. To feel better and save money in the long run. Erickson said other tips for quitting alcohol include avoiding triggers, engaging in healthy activities and seeking professional help if needed.

Stress is a normal experience and in certain amounts it is beneficial for health. However, High levels of chronic stress can shorten telomeresAccording to information from the National Institutes of Health, DNA components play an important role in controlling aging by influencing cellular response to stress and DNA replication.

Besides, Prolonged stress can increase skin problems and affects mental health, which accelerates the aging process, Erickson explained.

Osborn said chronic stress compromises the body’s ability to heal itself, which can result in premature aging. Aging is characterized by persistent inflammation, he said, and when the body can’t control it by producing cortisol, that inflammation can get out of control.

There are techniques to manage stress, Such as mindfulness, meditation, therapy and regular physical exerciseAccording to Osborn, that could help reduce its negative effects.

Additionally, strength training can reduce cortisol production, which facilitates sleep and contributes to stress reduction, he said.

Ericsson said that Lack of sleep accelerates the aging process by compromising skin health, increases inflammation and unbalances hormones. Furthermore, they said that insufficient sleep hinders the ability to repair cellular tissue and affects cognitive function.

He highlighted the importance of sleep for the regenerative processes of the body. Osborn complemented this idea by indicating that Lack of sleep makes it difficult to lose weightBecause a lot of fat is burned even during sleep Increased risk of neurodegenerative diseases like Alzheimer’s,

He said sleep is important for forming memories. Both experts emphasized that sleep is essential for health and well-being, and offered tips for optimizing it, such as Establish a regular schedule, create an environment conducive to rest, and avoid stimulants before bed.

Osborn also recommended reducing carbohydrate intake before bed and reducing exposure to blue light from electronic devices, as this interference can affect the production of the sleep hormone melatonin. Finally, Erickson suggests seeking professional help if needed to manage stress and improve sleep quality.

Lack of dental care can accelerate the aging process by leading to problems like Gum disease, tooth loss, stains on teeth and bad breathEricsson warned. “Gum conditions and decayed teeth not only impact oral health, but also general health, leading to aging,” he said.

Osborn said there is a link between the risk of heart disease and the presence of gum disease and gingivitis. “The swelling is not just limited to the mouth; This is a problem that affects the entire system,” he said. “So if there are signs of accelerated aging in the mouth, there are likely to be signs of accelerated aging in other parts of the body, including the gut,” he explained.

To maintain optimal oral hygiene it is necessary to follow regular dental checkups, brushing, and flossing In addition to using antimicrobial mouthwash properly, Osborn recommends.

Erickson also said that reducing intake of foods high in sugar and acid, avoiding tobacco, staying well hydrated and chewing sugar-free gum after meals can contribute to better oral health.