Photo = Getty Images Korea.
You can’t stop getting old. But there is a way to delay it. The first thing is to correct bad habits.
Experts explain that one of the main characteristics of aging is that cellular damage accumulates, causing long-term dysfunction and ultimately leading to death. Minimizing cell damage is key to maintaining health.
Fox News in the US sought expert advice and compiled eight unhealthy habits and ways to avoid them.
Photo = Getty Images Korea.
1. Smoking
Several studies have shown that smoking shortens life expectancy.
Researchers at ASH, Britain’s largest anti-smoking organisation, have published a study showing that smokers in their 30s can live around 35 years longer, while non-smokers can live 53 years longer.
“Smoking accelerates aging by exposing you to harmful chemicals, reducing your oxygen supply, breaking down collagen and increasing oxidative stress,” said obstetrician-gynecologist Dr. Dawn Erickson. She added: “The harmful effects of smoking go beyond lung health, promoting skin aging and increasing the risk of gum disease and tooth loss.”
Smoking causes wrinkles by producing toxins that inhibit skin elasticity and collagen production, noted neurologist and longevity expert Dr. Brett Osborne.
“Free radicals in smoking damage lung tissue, causing cancer and damaging blood vessel walls,” he said. “The incidence of heart attack, stroke and brain aneurysm is much higher in smokers than in non-smokers.”
The two specialists agreed that the quickest solution is to stop smoking immediately.
2. Excessive exposure to sunlight
Excessive sun exposure can cause aging by damaging the skin’s DNA, causing wrinkles, sagging skin and dark spots, Dr. Erickson said.
Photo = Getty Images Korea.
“Regularly use a sunscreen with a high SPF (sun protection factor), wear protective clothing, and avoid sun exposure during peak hours of sunlight,” Dr. Osborne advised.
3. Diet lacking nutritional value
Experts agree that a nutrient-poor diet accelerates aging.
“A diet high in processed foods, sugars, and harmful fats can cause inflammation in the body, damage collagen, and accelerate skin aging,” warns Dr. Erickson.
This type of diet has a high risk of leading to diabetes. There are also research findings showing that diabetes influences the development of Alzheimer’s disease.
Experts recommend a balanced diet rich in low glycemic index fruits and vegetables, lean proteins and anti-inflammatory fats (omega 3 and omega 9).
4. Lack of exercise
“Lack of exercise accelerates aging by causing muscle loss, loss of bone density, weight gain and cardiovascular problems,” said Dr. Erickson, advising that regular physical activity is essential for maintaining muscle mass, circulation and cognitive health as we age.
Photo = Getty Images Korea.
“Our bodies are designed for exercise,” Dr. Osborne said. “Exercise changes more than 100 genes linked to longevity, so don’t skip it. “It helps the body and the mind,” he said. He emphasized that regular physical activity, especially strength training, is the foundation of health.
He added that performing 45 minutes of light resistance exercise such as walking, swimming or jogging on rest days can improve cardiovascular health while helping the body recover from intense strength training.
5. Excessive drinking
Alcohol dries out the skin and can lead to liver damage and cognitive impairment, warns Dr. Osborne. He also pointed out that it causes problems with blood sugar control and is closely related to obesity. “Alcohol is a cellular toxin, so it accelerates the aging process.”
Dr. Erickson also agrees that excessive alcohol consumption accelerates aging by causing dehydration, nutrient depletion, inflammation, liver damage and collagen breakdown.
The solution is to reduce alcohol consumption.
“I’m not saying you should stop drinking completely, but aim to eliminate habitual drinking within the next 6 to 12 months,” Dr Osborne advised.
6. Chronic stress
Some level of stress is normal, but chronic high stress shortens telomeres. Damage to telomeres, the ends of cell chromosomes, causes aging and various diseases such as cancer.
Dr. Erickson pointed out that chronic stress can worsen skin conditions and affect mental health, thus accelerating aging.
Photo = Getty Images Korea.
If stress persists for a long time, it can have a negative impact on the body’s ability to repair itself and lead to premature aging. “Aging is a condition in which inflammation increases, and once the ability to control inflammation through the production of cortisol (the stress hormone) is exhausted, inflammation becomes uncontrolled and takes over,” he said. said Dr. Erickson.
Dr. Osborne says stress can be relieved through mindfulness, meditation, therapy and regular physical activity. “Strength training reduces cortisol production (in the hours following exercise), which in turn promotes sleep, which is important for stress reduction.”
7. Inadequate sleep
Lack of sleep causes decreased skin health, increased inflammation and hormonal imbalance, accelerating aging.
“Inadequate sleep interferes with cellular recovery and impacts cognitive function,” Dr. Erickson said.
Sleep is very important for the body’s regenerative processes, noted Dr. Osborne.
Photo = Getty Images Korea.
“You burn a lot of fat while you sleep, so if you don’t sleep, it’s going to be hard to lose that spare tire,” he said. She added: “There is also a risk of developing neurodegenerative diseases such as Alzheimer’s.”
“Sleep cannot be violated. “Sleep is an essential part of health and well-being.”
Dr. Osborne offered some tips for getting a good night’s sleep. Minimizing your carbohydrate intake before bed helps induce sleep and stops early use of cell phones, tablets and laptops that emit blue light, which interferes with the production of the sleep hormone melatonin.
8. Poor oral hygiene
Dr. Erickson warns that poor oral hygiene accelerates aging by causing gum disease, tooth loss, tooth stains and bad breath.
“Gum disease and tooth loss can affect not only your oral health but your overall well-being, making you look older,” she said.
Photo = Getty Images Korea.
Dr. Osborne noted that there is also a link between the risk of heart disease and rates of coronary heart disease and gingivitis.
“Inflammation is a problem that doesn’t just occur in the mouth but affects the entire body. “So if your mouth is in a state of accelerated aging, you may be considering a problem elsewhere, not to mention your entire gut,” she said.
Dr. Osborne explained that optimal oral hygiene requires regular dental checkups, adequate brushing and flossing, and the use of antibacterial mouthwashes.
Dr. Erickson added that limiting sugar and acidic foods, avoiding tobacco products, drinking plenty of water, and chewing sugar-free gum after meals can also be beneficial to oral health.
Park Hae-sik, Donga.com reporter pistols@donga.com
#bad #habits #age #faster
