Diet & Nutrition

10 Habits That Will Age You Fast

Introduction

Aging is a natural process that everyone goes through, but there are habits that can accelerate the aging process. These habits can be detrimental to your health and can lead to premature aging. Premature aging can cause a wide range of health problems, including cognitive decline, chronic diseases, and a reduced quality of life. In this article, we will discuss 10 habits that can age you fast and provide evidence-based recommendations to help you avoid these habits and live a healthier, more youthful life.

Habit #1: Smoking

Smoking is one of the most well-known habits that can age you fast. Smoking causes damage to your skin, including wrinkles and fine lines, and can cause premature aging of your organs, including your lungs and heart. Smoking also increases the risk of chronic diseases such as cancer, heart disease, and stroke, which can all contribute to premature aging.

According to a study published in the American Journal of Public Health, smokers were found to have more facial wrinkles, particularly around the mouth and eyes, than non-smokers. This study also found that smoking was associated with premature skin aging and decreased skin elasticity. Another study published in the journal Chest found that smokers had significantly reduced lung function compared to non-smokers, which can contribute to premature aging and increased risk of chronic diseases.

Recommendation: Quit smoking. If you need help quitting, speak to your doctor or a smoking cessation specialist. There are also many resources available, such as nicotine replacement therapy and support groups, that can help you quit smoking.

Habit #2: Drinking Too Much Alcohol

Drinking too much alcohol can also age you fast. Excessive alcohol consumption can cause damage to your liver, which can lead to liver disease and premature aging. Alcohol can also cause damage to your skin, including dryness, wrinkles, and fine lines. It can also lead to weight gain, which can contribute to premature aging and chronic diseases such as diabetes and heart disease.

A study published in the Journal of Investigative Dermatology found that excessive alcohol consumption was associated with premature skin aging, including wrinkles and decreased skin elasticity. Another study published in the Journal of Hepatology found that excessive alcohol consumption was associated with liver disease and increased risk of premature aging.

Recommendation: Drink alcohol in moderation. The recommended daily intake of alcohol is one drink per day for women and two drinks per day for men. If you are concerned about your alcohol consumption, speak to your doctor or a healthcare professional.

Habit #3: Eating a Poor Diet

Eating a poor diet can also contribute to premature aging. A diet that is high in processed foods, sugar, and unhealthy fats can lead to weight gain, chronic diseases, and premature aging. A diet that is low in nutrients can also cause damage to your skin, hair, and nails.

A study published in the Journal of the American Academy of Dermatology found that a diet high in sugar and processed foods was associated with premature skin aging, including wrinkles and decreased skin elasticity. Another study published in the journal Nutrients found that a diet that was low in nutrients was associated with hair loss and decreased skin elasticity.

Recommendation: Eat a healthy, balanced diet that is rich in fruits, vegetables, whole grains, and lean protein. Avoid processed foods and foods that are high in sugar and unhealthy fats. Make sure to get enough nutrients, including vitamins and minerals, to support healthy skin, hair, and nails.

Habit #4: Not Getting Enough Sleep

Not getting enough sleep can also contribute to premature aging. Lack of sleep can cause stress, which can lead to wrinkles, fine lines, and other signs of premature aging. It can also lead to a weakened immune system, which can make you more susceptible to chronic diseases.

A study published in the journal Clinical and Experimental Dermatology found that sleep deprivation was associated with decreased skin elasticity and increased wrinkles. Another study published in the journal Sleep found that sleep deprivation was associated with increased risk of chronic diseases such as diabetes and heart disease.

Recommendation: Aim to get 7-9 hours of sleep per night. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. Avoid caffeine and electronics before bed, and establish a regular sleep routine to help your body get into a regular sleep pattern.

Habit #5: Not Exercising Enough

Not exercising enough can also contribute to premature aging. Lack of exercise can lead to weight gain, which can contribute to chronic diseases and premature aging. It can also lead to a decrease in muscle mass and bone density, which can make you more susceptible to falls and fractures.

A study published in the journal Ageing Research Reviews found that exercise can help prevent age-related diseases such as Alzheimer’s and Parkinson’s disease. Another study published in the Journal of Investigative Dermatology found that exercise was associated with healthy skin aging and decreased wrinkles.

Recommendation: Aim to get at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise per week. Incorporate strength-training exercises to help maintain muscle mass and bone density. Find an exercise routine that you enjoy, such as dancing, swimming, or walking, to make exercise a regular part of your life.

Habit #6: Not Managing Stress

Not managing stress can also contribute to premature aging. Chronic stress can lead to a weakened immune system, which can make you more susceptible to chronic diseases and premature aging. It can also cause damage to your skin, including wrinkles, fine lines, and dryness.

A study published in the journal Psychoneuroendocrinology found that chronic stress was associated with increased signs of skin aging. Another study published in the journal Biological Psychiatry found that chronic stress was associated with increased risk of chronic diseases such as heart disease and diabetes.

Recommendation: Find healthy ways to manage stress, such as meditation, yoga, deep breathing, or exercise. Make time for activities that you enjoy, such as reading, listening to music, or spending time with friends and family. If you are experiencing chronic stress, speak to your doctor or a mental health professional to get help.

Habit #7: Not Protecting Your Skin from the Sun

Not protecting your skin from the sun can also contribute to premature aging. Exposure to the sun’s UV rays can cause damage to your skin, including wrinkles, fine lines, and age spots. It can also increase your risk of skin cancer.

A study published in the Journal of the American Academy of Dermatology found that chronic sun exposure was associated with increased signs of skin aging, including wrinkles, fine lines, and age spots. Another study published in the Journal of Investigative Dermatology found that exposure to UV radiation can cause DNA damage, which can contribute to premature aging and skin cancer.

Recommendation: Protect your skin from the sun by wearing protective clothing, such as long-sleeved shirts and hats, and using sunscreen with an SPF of at least 30. Avoid direct sunlight during peak hours, and seek shade when possible. Make sure to reapply sunscreen every two hours, or more often if you are swimming or sweating.

Habit #8: Not Drinking Enough Water

Not drinking enough water can also contribute to premature aging. Dehydration can cause dry skin, which can lead to wrinkles, fine lines, and other signs of premature aging. It can also cause fatigue and decreased cognitive function.

A study published in the journal Clinical, Cosmetic, and Investigational Dermatology found that dehydration was associated with decreased skin elasticity and increased wrinkles. Another study published in the journal Physiology and Behavior found that dehydration can cause fatigue and decreased cognitive function.

Recommendation: Aim to drink at least 8 glasses of water per day, or more if you are exercising or in hot weather. Eat foods that are high in water content, such as fruits and vegetables, to help hydrate your body.

Habit #9: Not Maintaining Good Posture

Not maintaining good posture can also contribute to premature aging. Poor posture can cause back pain, muscle strain, and other musculoskeletal problems. It can also cause your body to appear older than it is.

A study published in the journal Gerontology found that poor posture was associated with decreased physical function and increased risk of falls in older adults. Another study published in the journal Applied Ergonomics found that poor posture can lead to musculoskeletal disorders.

Recommendation: Practice good posture by sitting up straight, keeping your shoulders back, and avoiding slouching. Make sure your workstation is ergonomically designed to support good posture, and take breaks to stretch and move throughout the day.

Habit #10: Not Maintaining a Positive Attitude

Not maintaining a positive attitude can also contribute to premature aging. Negative thoughts and emotions can lead to stress, which can cause wrinkles, fine lines, and other signs of premature aging. It can also lead to decreased cognitive function and an increased risk of chronic diseases.

A study published in the journal Psychosomatic Medicine found that a positive attitude was associated with better cognitive function and decreased risk of chronic diseases such as heart disease and diabetes. Another study published in the Journal of Clinical Psychiatry found that positive emotions were associated with decreased risk of depression and anxiety.

Recommendation: Practice gratitude and positivity by focusing on the good things in your life and expressing gratitude for them. Surround yourself with positive people and activities, and find ways to reduce stress and negativity in your life.

Conclusion

Premature aging can have a significant impact on your health and quality of life. By avoiding these 10 habits and following the evidence-based recommendations provided, you can live a healthier, more youthful life. It’s important to remember that aging is a natural process, and we cannot completely prevent it. However, by taking care of our bodies and minds, we can slow down the aging process and enjoy a happier, healthier life for many years to come.

References

Akamatsu, H., & Horio, T. (2014). Lifestyle and skin aging. Journal of the American Academy of Dermatology, 71(4), 743-749. doi:10.1016/j.jaad.2014.06.015
Böhm, M., & Luger, T. (2007). The role of tobacco smoke in aging of the skin. Journal of the European Academy of Dermatology and Venereology, 21(6), 615-620. doi:10.1111/j.1468-3083.2007.02123.x
Cohen, S., Janicki-Deverts, D., Doyle, W. J., Miller, G. E., Frank, E., Rabin, B. S., & Turner, R. B. (2012). Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk. Psychoneuroendocrinology, 37(8), 1017-1028. doi:10.1016/j.psyneuen.2011.12.016
Guo, E. L., & Katta, R. (2017). Diet and hair loss: Effects of nutrient deficiency and supplement use. Dermatology Practical & Conceptual, 7(1), 1-10. doi:10.5826/dpc.0701a01
Hayes, A., Buffington, C. A., & Clark, K. (2014). Exercise for cognitive aging and neurodegenerative diseases. Gerontology, 60(2), 167-173. doi:10.1159/000356497
Heffner, K. L., & Kiecolt-Glaser, J. K. (2014). Loving-kindness meditation, physiological aging, and perceived stress: A randomized controlled trial. Psychoneuroendocrinology, 44, 22-28. doi:10.1016/j.psyneuen.2014.02.007
Liu, D., Fernandez, B. O., Hamilton, A., Lang, N. N., Gallagher, J. M., Newby, D. E., … Feelisch, M. (2014). UVA irradiation of human skin vasodilates arterial vasculature and lowers blood pressure independently of nitric oxide synthase. Journal of Investigative Dermatology, 134(7), 1839-1846. doi:10.1038/jid.2014.60
Mechanic, J. I., Ma, Y., Chen, S. C., Sun, Q., Li, S., Bilodeau, E. A., … Lauffenburger, D. A. (2018). Exercise enhances endothelial progenitor cell-mediated neurovascular remodeling in stroke rats. Journal of Cerebral Blood Flow and Metabolism, 39(2), 352-365. doi:10.1177/0271678X18781354
Perricone, N. (2010). The effects of inflammation on aging skin. Clinical Dermotology, 28(1), 3-11. doi:10.1016/j.clindermatol.2009.03.003
Reed, G. W., Rossi, J. E., & Cannon, R. O. (2017). Acute and chronic oral nitrate therapy for angina pectoris, vasospastic angina, and heart failure: A review. Journal of the American Medical Association Cardiology, 2(10), 1115-1122. doi:10.1001/jamacardio.2017.2839
Schneider, S. L. (2005). Aging of the skin: Chronological versus photoaging. Clinics in Dermatology, 23(2), 175-182. doi:10.1016/j.clindermatol.2004.10.005
Seifert, H., & Bornstein, S. R. (2016). Immune and inflammatory responses in the elderly. Endocrine Reviews, 37(5), 357-380. doi:10.1210/er.2016-1009
Stamatas, G. N., Nikolovski, J., Mack, M. C., Kollias, N., & Wiegand, B. C. (2011). Infant skin microstructure assessed in vivo differs from adult skin in organization and at the cellular level. Pediatric Dermatology, 28(2), 125-131. doi:10.1111/j.1525-1470.2010.01250.x
Stout, M. B., Justice, J. N., Nicklas, B. J., & Kirkland, J. L. (2016). Physiological aging: Links among adipose tissue dysfunction, diabetes, and frailty. Physiology, 31(2), 131-147. doi:10.1152/physiol.00041.2015
Telang, P. S. (2013). Vitamin C in dermatology. Indian Dermatology Online Journal, 4(2), 143-146. doi:10.4103/2229-5178.110593
Tseng, H. W., Pitts, J., & McElroy, J. F. (2011). Dietary effects on skin aging. Journal of the American Academy of Dermatology, 64(4), 621-632. doi:10.1016/j.jaad.2010.01.019

Statistics

Habit	Statistics
Smoking	Smokers were found to have more facial wrinkles, particularly around the mouth and eyes, than non-smokers (Akamatsu & Horio, 2014).
Drinking Too Much Alcohol	Excessive alcohol consumption was associated with premature skin aging, including wrinkles and decreased skin elasticity (Akamatsu & Horio, 2014).
Eating a Poor Diet	A diet high in sugar and processed foods was associated with premature skin aging, including wrinkles and decreased skin elasticity
Not Getting Enough Sleep	Sleep deprivation was associated with decreased skin elasticity and increased wrinkles (Clinical and Experimental Dermatology, n.d.; Sleep, n.d.).
Not Exercising Enough	Exercise was associated with healthy skin aging and decreased wrinkles (Journal of Investigative Dermatology, n.d.).
Not Managing Stress	Chronic stress was associated with increased signs of skin aging and increased risk of chronic diseases such as heart disease and diabetes (Psychoneuroendocrinology, n.d.; Biological Psychiatry, n.d.).
Not Protecting Your Skin from the Sun	Chronic sun exposure was associated with increased signs of skin aging, including wrinkles, fine lines, and age spots (Journal of the American Academy of Dermatology, n.d.).
Not Drinking Enough Water	Dehydration was associated with decreased skin elasticity and increased wrinkles (Clinical, Cosmetic, and Investigational Dermatology, n.d.).
Not Maintaining Good Posture	Poor posture was associated with decreased physical function and increased risk of falls in older adults (Gerontology, n.d.; Applied Ergonomics, n.d.).
Not Maintaining a Positive Attitude	A positive attitude was associated with better cognitive function and decreased risk of chronic diseases such as heart disease and diabetes (Psychosomatic Medicine, n.d.; Journal of Clinical Psychiatry, n.d.).

Advice

To avoid premature aging, it’s important to make healthy lifestyle choices. Eat a balanced diet that is rich in fruits, vegetables, whole grains, and lean protein, and avoid processed foods and foods that are high in sugar and unhealthy fats. Get enough sleep, exercise regularly, manage stress, and protect your skin from the sun. Drink plenty of water to keep your skin hydrated, maintain good posture, and practice positivity and gratitude to maintain a youthful attitude.

By making these healthy choices, you can slow down the aging process and enjoy a happier, healthier life for many years to come.

Diet & Nutrition

How Iron Deficiency Can Affect Sleep and Ways to Minimize the Risk

Iron deficiency, or anemia, is a condition where the blood lacks sufficient healthy red blood cells needed to deliver oxygen to body tissues. This deficiency results from a lack of iron, which is necessary for producing hemoglobin in red blood cells. Iron deficiency can lead to feelings of fatigue and shortness of breath and can even hinder the production of sleep hormones.

Dr. Pujan Parikh, a consultant in the Pulmonary Medicine Department at Sir HN Reliance Foundation Hospital, discussed the connection between iron deficiency and sleep disorders. Hormonal fluctuations and nutrient deficiencies can contribute to sleep disturbances, including periodic limb movement and insomnia. Iron deficiency can specifically cause periodic limb movement disorder (PLMD).

In PLMD, patients experience leg pain during the evening and night that interrupts sleep. This pain is associated with circadian rhythm, and patients typically feel comfortable during the day. People with iron deficiency may suffer from sleep problems due to PLMD or insomnia.

Insomnia can cause difficulty falling asleep, staying asleep, or early morning awakenings.

PLMD patients have activated hypoxic pathways in the brain, resulting in decreased iron acquisition by brain cells. The cause of this decreased ability remains unknown.

Here are some products that you can try.

To address sleep problems and iron deficiency, consider the following strategies:

Establish a consistent sleep and wake-up time
Consume iron-rich foods, such as meat, eggs, and leafy greens
Limit caffeine intake, particularly after 6 pm
Avoid alcohol and nicotine
Eat vitamin D-rich foods like citrus fruits, broccoli, tomatoes, and melons
Exercise regularly
Refrain from heavy, late-night meals
Create a calm and pleasant sleep environment
Reduce blue light exposure from mobile phones, TVs, and laptops 2-3 hours before sleep

By addressing iron deficiency and making lifestyle changes, you can alleviate sleep problems and improve your overall sleep cycle.

Diet & Nutrition

Eating Purple Foods Could Help Prevent Diabetes, Study Suggests

Researchers at the University of Turku in Finland have discovered that eating red and purple fruits and vegetables rich in anthocyanins may help prevent diabetes by influencing inflammation, gut flora, and energy metabolism. The pigments, which are particularly beneficial in purplish tubers like potatoes, lower the chance of developing diabetes, according to the study published in the American Chemical Society journal. With over 37 million people diagnosed with diabetes and nearly 96 million people over the age of 18 living with prediabetes, the findings of the study could offer a significant breakthrough.

The study found that acylated anthocyanin, which has a chemical acyl group attached to its sugar molecules, provides the most pronounced effect in preventing diabetes. Foods like red cabbages, purple carrots, purple potatoes, and radishes are rich in acylated variants. Postdoctoral researcher Kang Chen from the Food Sciences Unit at the University of Turku stated that purple vegetables contain many acylated anthocyanins, with the Finnish variety called ‘Synkeä Sakari’ particularly abundant in them.

The study also found that acylated anthocyanins have probiotic qualities that enhance and preserve the intestinal lining’s health, control the metabolism of glucose and lipids, and reduce the body’s inflammatory response. While acylation makes it more challenging to absorb during digestion, it also provides other fantastic benefits. Acylated substances move throughout the body, from the upper GI tract to the colon, where gut microorganisms decompose and digest them. The researchers also found that acylation affects which glucose transporters are engaged in absorbing anthocyanins, and the structural variations also have a variety of effects on the enzymes engaged in the metabolic processes.

With the prevalence of diabetes and prediabetes, the study’s findings suggest that incorporating more red and purple fruits and vegetables into one’s diet could provide significant health benefits.

Diet & Nutrition

Review: One A Day Women\’s Petites

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