Aging is inevitable but it can be regulated if you have the determination to make some important tweaks to the way you live. Despite being a natural process, it’s interconnected with our diet, lifestyle and fitness practices. Unfortunately, humans are getting lazier by the day. Rather than investing energy and time in a positive lifestyle change, we abuse the body and mind callously.
The consequences of leading a stressful sedentary life are manifested as dull hair, puffy eyes, wrinkles and much more aging-related changes. Here are the 7 ways you are going wrong and making aging to happen faster.
1. Your Diet Choices Are Poor
Aging processes are accelerated among individuals who follow diets that are high in refined sugar, salt, trans fats and processed foods. These ingredients promote glycation that causes cell damage which shows up as signs of premature aging like wrinkles and saggy skin.1
Your food is the real medicine your body needs. Therefore, it’s important that you have a balanced diet with a regular intake of antioxidants, healthy fats, minerals, vitamins, omega-3 fatty acids, and phytonutrients. You can derive these by consuming seafood, leafy greens, berries, nuts, seeds, turmeric, garlic, and herbal teas. In addition to this, drinking up to 3 liters of water every day is a must to perk up your skin from within.
2. You Are Not Exercising Enough
Scientific studies have revealed that sitting too much can affect your health adversely. Even 30 minutes of brisk walking produces endorphins, hormones that make you happy, that beat stress hormones like cortisol. This leads to a reduction in breakouts and causes collagen breakdown under the influence of cortisol.
When you indulge in any form of exercise that gets your heart pumping, oxygen-rich blood rushes all over the body. It also makes you sweat and stimulates the production of collagen. You can also meet your daily requirement of vitamin D but make sure to wear sunscreen before going out. Daily exercise protects each and every part of your body by delaying aging.2
3. Your Sleep Is Disturbed
Sleep is slowly becoming a luxury in the digital age. Long drawn work hours, smartphone addiction and other deleterious habits are compromising the amount and quality of your sleep. Sleeping for at least 6–8 hours uninterruptedly can help you to prevent aging. One way to catch up on some well-rested sleep is to follow a clean sleeping routine and make time for daily exercise.3
4. Your Smoking Habit Is No Good
Smoking can not only put you at risk of cancer but also encourage the aging processes in your body. On prolonged exposure to the 4000 odd chemicals in cigarette smoke, your skin gets suffocated and leads to the breakdown of collagen and elastin fibers. This leads to sagging of skin, puffy eyes, wrinkles and other signs of premature aging.4
5. Your Alcohol Intake Is Overboard
The more alcohol you drink, the more crucial nutrients it depletes. These include vitamins A and B complex. Vitamin A is necessary for collagen production and its absence affects your skin badly. It loses its elasticity and suppleness. B complex vitamins are needed for the production of new blood cells and to carry out reparative processes in the body.5
Alcohol is also a diuretic so, it causes loss of water from your body in the form of urine. Staying dehydrated makes you look dull and tired. Studies have also found that chronic drinkers are more prone to bone loss and osteoporosis.
6. Your Grooming Routines Are Flawed
Your hair, skin, and nails need to be nourished from outside on a regular basis. Washing your hair thrice a week with a mild shampoo and giving it a weekly oil massage is necessary for its health. Your nails should be kept clean and well-trimmed. As far as your skin is concerned, you should never slack on cleansing, toning, and exfoliation. Before bedtime, make sure to remove all traces of makeup so that your skin can breathe and the pores can stay unclogged during sleep. Not doing so can cause skin damage.
7. You Are Stressed And Unhappy
Life is hard but you are going to make it worse if you are constantly overthinking. Believe in the power of love and pursue activities that make you feel good about yourself. Don’t allow insecurities to take over your sanity.
Spend time with family, friends, and pets who genuinely care for you. Be open to change and quick to forgive. Practice compassion and grace with everybody. Have a daily ritual like meditation, yoga or anything that helps you to de-stress and re-energize your body and mind.6
Follow the tips above or take inspiration from people who are already practicing these. You will see your health transform dramatically for the best when you make these changes.
|↑1||Schagen, Silke K., Vasiliki A. Zampeli, Evgenia Makrantonaki, and Christos C. Zouboulis. “Discovering the link between nutrition and skin aging.” Dermato-endocrinology 4, no. 3 (2012): 298-307.|
|↑2||Warburton, Darren ER, Crystal Whitney Nicol, and Shannon SD Bredin. “Health benefits of physical activity: the evidence.” Canadian medical association journal 174, no. 6 (2006): 801-809.|
|↑3||Sundelin, Tina, Mats Lekander, Göran Kecklund, Eus JW Van Someren, Andreas Olsson, and John Axelsson. “Cues of fatigue: effects of sleep deprivation on facial appearance.” Sleep 36, no. 9 (2013): 1355-1360.|
|↑4||Urbańska, M., G. Nowak, and E. Florek. “Cigarette smoking and its influence on skin aging.” Przeglad lekarski 69, no. 10 (2012): 1111-1114.|
|↑5||How Alcohol Affects Nutrition and Endurance. Student Health Services|
|↑6||Oerlemans, Wido GM, Arnold B. Bakker, and Ruut Veenhoven. “Finding the key to happy aging: A day reconstruction study of happiness.” Journals of Gerontology Series B: Psychological Sciences and Social Sciences 66, no. 6 (2011): 665-674.|