According to experts, although we cannot stop the passage of time, we can mitigate its impacts on our body. The strategy lies in adopt healthier habits in the areas under our controlwhich means getting rid of harmful behaviors.
“One of the main characteristics of aging is accumulated cellular damage leading to organ dysfunction and ultimately death,” he told Fox News Digital Dr. Brett Osborn, Florida neurologist and Senolytix longevity expert. “The key to staying healthy is to minimize cellular damage to the do not throw accelerants on the firewhich unfortunately is what most Americans do,” he continued.
The doctors provided Fox News Digital a list of the eight most common unhealthy behaviors that accelerate the aging process, as well as suggestions on how to prevent them.
It has been proven that smoking reduces life expectancy. According to reports from researchers at Action on Smoking and Health in the United Kingdom, a 30-year-old individual who smokes can expect to live approximately 35 years less compared to someone who does not smoke, whose life expectancy would be about 53 years.
“Smoking accelerates aging by exposing you to harmful chemicals, reducing oxygen supply, breaking down collagen and increasing oxidative stress,” he told Fox News Digital Dr. Dawn Ericsson, OB/GYN and medical director of AgeRejuvenation in Tampa, Florida. “The harmful effects of tobacco extend beyond lung health, accelerating skin aging and increasing the risk of gum disease and tooth loss,” she continued.
Smoking introduces toxic substances that affect the skin elasticity and collagen production, resulting 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 the 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 find benefits from nicotine replacement therapy or medications such as bupropion and varenicline.
Ericsson highlighted that prolonged exposure to the sun can accelerate the aging process by damaging the skin’s genetic material, which can result in the appearance of wrinkles, sagging skin and dark spots. Osborn agreed with this statement, adding that there is also an elevated risk of developing skin cancers, such as basal cell carcinoma and melanoma, the latter of which can be fatal.
To protect itself, Ericsson suggested taking various measures, such as wear hats, sunglasses, and protective clothingas well as seeking shelter in shaded areas during the most intense hours of solar radiation, which are usually between 10 a.m. and 4 p.m.
Furthermore, he recommended staying well hydrated and use antioxidants such as vitamins C and E to protect the skin against 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,” Osborn advised.
Experts agree that A diet lacking nutrients accelerates the aging process. Dr. Osborn noted that diets containing processed foods and high levels of sugars 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.
“The induced state of insulin resistance or prediabetic brings you one step closer to the dreaded ‘metabolic syndrome,’ a gateway to diseases such as coronary artery disease, cancer and Alzheimer’s disease,” he told FoxNewsDigital.
To counteract the effects of aging, it is recommended to follow a balanced diet that includes fruits, vegetables, lean proteins and healthy fats such as omega-3 and omega-9 fatty acids with a low glycemic index. Dr. Ericsson also suggests plan meals and snack ahead of time, prioritizing whole foods and avoiding impulsive unhealthy choices.
Additionally, cooking at home, portion control, and staying well hydrated are effective strategies to improve the quality of nutritional intake.
Lack of physical activity contributes to the aging process by causing loss of muscle mass, decreased bone density, weight gain and problems related to the cardiovascular system, Ericsson said in an interview with Fox News Digital. He highlighted that Regular exercise is crucial to preserving muscle masspromote healthy circulation and maintain cognitive acuity as we age.
In line with this perspective, Osborn emphasized the importance of staying active, emphasizing that our bodies are designed for physical activity.
Osborn added that exercise activates approximately 100 genes associated with longevity, highlighting its positive impact on the body and mind. He stressed that regular physical activity, especially strength training, is essential for health. In this sense, he recommended incorporating weight lifting and deep breathing sessions during training.
For the days of rest, Osborn suggested doing gentler endurance activities, such as walking, rowing, swimming, or jogging for 45 minuteswhich will help improve cardiovascular health and facilitate recovery from intense periods of strength training.
Ericsson added 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.
Osborn warned that alcohol can dehydrate the skin and cause liver damage and cognitive impairment. Ericsson agreed that excessive alcohol consumption can accelerate aging by causing dehydration, nutrient depletion, inflammation, liver damage and collagen degradation.
“It also causes problems with blood sugar regulation and is closely associated with obesity“, said. “As alcohol is a cellular toxin, it accelerates the aging process.”
Both experts noted that chronic alcohol consumption can dehydrate the skin, damage the liver and increase the risk of cognitive decline. They agreed that the solution is to eliminate alcohol consumption.
Osborn advised trying to eliminate regular alcohol consumption in the next six to 12 months. to feel better and save money in the long term. Ericsson added that other tips for quitting drinking include avoiding triggers, staying busy with healthy activities, and seeking professional help if necessary.
Stress is a common experience and in certain doses, beneficial for health. However, High levels of chronic stress can shorten telomeresDNA components that play a key role in regulating aging by influencing the cellular response to stress and DNA replication, according to information from the National Institutes of Health.
Besides, Prolonged stress can aggravate skin problems and affect mental health, which accelerates the aging process, Ericsson explained.
Osborn noted that long-term stress compromises the body’s ability to repair itself, which can result in premature aging. Aging is characterized by persistent inflammation, and when the body can no longer control it by producing cortisol, this inflammation can spiral out of control, he added.
There are techniques to manage stress, such as mindfulness, meditation, therapy, and regular physical exercisewhich can help alleviate its negative effects, according to Osborn.
Additionally, strength training can reduce cortisol production, which facilitates sleep and contributes to stress reduction, he noted.
Ericsson explained that the Lack of sleep accelerates the aging process by compromising skin health, increase inflammation and unbalance hormones. Additionally, he noted that insufficient sleep hinders cellular repair capacity and affects cognitive function.
He highlighted the importance of sleep for the body’s regenerative processes. Osborn complemented this idea, indicating that lack of sleep makes weight loss difficultsince a significant amount of fat is burned during sleep, and also increases the risk of neurodegenerative diseases such as Alzheimer’s.
He added that sleep is crucial for the formation of memories. Both experts emphasized that sleep is essential for health and well-being, and offered tips for optimizing it, such as Establish regular schedules, create an environment conducive to rest and avoid stimulants before bedtime.
Osborn also recommended reducing carbohydrate consumption before bed and minimizing exposure to blue light from electronic devices, as this interference can affect the production of melatonin, the sleep hormone. Finally, Ericsson suggested managing stress and seeking professional help if necessary to improve sleep quality.
Lack of dental care can accelerate the aging process by triggering problems such as gum disease, tooth loss, tooth stains and halitosisEricsson warned. “Gum conditions and missing teeth not only have repercussions on oral health, but also affect general well-being, contributing to an aged appearance,” he added.
Osborn noted that there is a connection between the risk of heart disease and the presence of gum disease and gingivitis. “Inflammation is not just limited to the mouth; “It is a system-wide problem,” he said. “So if there are signs of accelerated aging in the mouth, there are likely signs of accelerated aging in other parts of the body as well, including the intestine,” he explained.
To maintain optimal oral hygiene, it is necessary to perform regular dental visits, brushing and flossing properly, in addition to using antimicrobial mouthwashes, Osborn recommended.
Ericsson also added that reducing consumption of foods high in sugar and acids, avoiding tobacco, staying well hydrated, and chewing sugar-free gum after meals can contribute to better oral health.
