We all want to live as long as possible, particularly in good health. And while most of us are well aware of the big risk factors, like excessive alcohol consumption, obesity, and smoking, there are plenty of other lifestyle habits we engage in daily that can significantly impact how well, or not-so-well, we age.
From our sleep schedules to screen time, these factors can accelerate the aging process without us even realizing it. Below, we’ll explore overlooked influences on longevity, how they can affect our health, and what tweaks we can make to age more gracefully.
- ABOUT OUR EXPERTS: Dr. Jolene Brighten, N.M.D., F.A.B.N.E. is a board-certified naturopathic endocrinologist. Lena Bakovic, R.D.N., is a registered dietitian with Top Nutrition Coaching.
5 Overlooked Accelerators of Aging
You may eat your daily recommended servings of fruits and veggies, but if the following everyday behaviors are part of your routine, you could still be setting the clock forward.
1. Excessive Sugar Consumption
Sugar isn’t just bad for your teeth and waistline—it can also damage your skin, immune system, hormones, and cognitive health, speeding up the clock both in terms of appearance and function.
The suspected culprit here is a process called glycation that gets triggered when we consume sugar. This process binds sugar molecules to proteins, including collagen and elastin, which are crucial for maintaining skin elasticity and firmness. Glycation leads to the formation of advanced glycation end-products (AGEs) that research shows contribute to wrinkles, sagging skin, and loss of skin elasticity.
“Sugary diets not only make us look older but they’re also implicated in insulin resistance and other hormonal imbalances linked to chronic conditions,” notes Dr. Jolene Brighten, N.M.D., F.A.B.N.E. a board-certified naturopathic endocrinologist. Potential end results here may include obesity, diabetes, and neurological diseases, she says.
Your Move: Reduce your sugar intake
Opt for natural sweeteners like honey or maple syrup (while still keeping an eye on overall sugar intake) and minimize consumption of processed foods high in added sugars, like sugary drinks, desserts, and sweetened dairy products and cereals, Brighten suggests.
You can also cut down on sugar by minimizing refined carbohydrates like white bread and pastries, filling half your plate with fiber-rich vegetables, and ensuring all meals include fat and protein.
2. Nighttime Blue Light Exposure
Exposure to blue light from screens (like phones, tablets, and computers) has become ubiquitous, especially at night when we’re often trying to unwind and catch up on the day’s updates.
The problem is, blue light exposure at night disrupts our natural sleep-wake cycle by suppressing the production of melatonin, the hormone responsible for making us feel drowsy and regulating sleep.
This can contribute to poor sleep quality, which affects our mood and cognitive function and impairs the body’s ability to repair and regenerate cells, according to the National Council on Aging. Over time, inadequate sleep can lead to accelerated skin aging, dark circles under the eyes, a dull complexion, elevated cortisol levels, increased appetite, decreased metabolism, weight gain, and worsened inflammation.
Of course, many of these impacts ladder up to accelerated aging. High levels of cortisol, for example, have been linked to several health problems that come with aging, including high cholesterol and high levels of inflammation, suggests a study published in the Journal of Gerontology.
During sleep, the body undergoes crucial processes such as cellular repair, hormone regulation, and memory consolidation, Brighten explains. When we’re chronically tired, we face a greater risk of cognitive impairment, downturns in immune health, and more.
Your Moves: Minimize Blue Light And Support Quality Sleep
“Avoiding electronic devices and bright lighting before bedtime, as well as having a consistent bedtime and waketime can significantly improve sleep quality,” Bakovic says.
On the too-much-light front, keep blue light exposure from impeding your sleep signals by using blue light filters on your electronic devices and wearing blue light-blocking glasses at night, suggests Brighten. Another tip is to establish a digital curfew so screens don’t keep your body from naturally getting sleepy, she adds. For the greatest effects, try to stay off all screens for one or two hours before bedtime to support melatonin production and ultimately drift off more easily.
Read More: Steal These Health Experts’ Nighttime Rituals For Better Sleep And Well-being
Otherwise, the National Sleep Foundation recommends creating a relaxing bedtime routine, sleeping in a cool and dark sleep environment (and try white noise if it’s helpful!), and allowing for seven to nine hours of quality sleep per night. You might also enlist the help of a sleep supplement like magnesium glycinate or l-theanine.
3. Inadequate Protein Intake
Protein is essential for building and repairing tissues throughout the body, including skin, muscles, bones, and organs. As we age, maintaining muscle mass and strong bones becomes increasingly important for mobility and overall health. Research suggests that older adults may have higher protein requirements because they process protein less efficiently.
“One of the most common lifestyle habits I’ve observed in my practice that contributes pointedly to decreased functional status with aging is the insufficient intake of protein (in combination with a lack of strength-based physical activities),” says Lena Bakovic, R.D.N., a registered dietitian with Top Nutrition Coaching. “The result is the loss of muscle mass, which triggers a cyclical decline in functional status that affects daily life.”
Research confirms that adults who miss out on protein face a greater risk for sarcopenia, the progressive loss of muscle mass and strength associated with aging that leads to decreased physical function.
“Fall short on protein and older adults may also face greater risks for falls and fractures and experience slower wound healing,” Brighten adds.
Also worth mentioning: A diet lacking in protein can accelerate the appearance of aging, too, by contributing to sagging skin and the loss of firm, youthful skin texture.
Your Move: Prioritize Protein
To maintain healthy muscles and strong bones, Brighten recommends eating at least 100 grams of protein per day (possibly more if you’re a man with a bigger body size). To hit this goal, include sources of lean protein—such as poultry, fish, legumes, and collagen protein powder—in all your snacks and meals, she suggests. These can help support lean muscle mass, appetite control, skin repair, and bone density.
Also helpful on this front: Pair your protein intake with regular exercise, particularly strength training, which works to maintain and increase muscle mass, Bakovic says. In general, exercise enhances circulation and fights inflammation—all good news for healthy aging.
4. Chronic Stress
Many people brag about their overly packed, hectic schedules these days. But the combination of lots of stress plus too little downtime, sleep, and relaxation is a recipe for disaster when it comes to your long-term health, according to Bakovic.
“Stress is a major challenge when it comes to healthy aging, as it can increase cortisol levels, contribute to weight gain, and impact sleep quality,” she says.
While acute stress is a natural response designed to protect us in threatening situations, chronic stress can have detrimental effects on our health by causing an increased release of cortisol and other stress hormones, which, over time, lead to inflammation, weakened immune function, and impaired tissue repair, says Brighten.
Read More: 6 Physical Signs You’re Way Too Stressed
On the (literal) surface level, chronic stress accelerates the breakdown of collagen and elastin, proteins that maintain skin structure and elasticity. This process contributes to the formation of wrinkles, fine lines, and other signs of premature aging, as well as damaging the skin barrier and spiking inflammation.
Fortunately, research from the National Institute of Aging shows that once someone overcomes significant stress and returns to baseline, their health can usually rebound.
Your Move: Carve out time for Relaxing Activities
Studies focused on cognitive health in aging adults suggest it’s beneficial to do something every day that allows you to feel more present and relaxed, as well as something challenging that involves learning or trying something new. Bakovic suggests practices like mindfulness meditation, deep breathing exercises, or yoga for about 20 minutes each day to bring about greater presence. Walks outside, journaling, and reading can also fit the bill. On the challenging front, you might take on a massive jigsaw puzzle in the evenings, sign up for a pottery class with a friend, or learn a new language or skill like knitting.
5. Exposure to Environmental Toxins
Everyday exposure to environmental pollutants and toxins—including those found in processed foods, on crops sprayed with pesticides, and in some household cleaners and even beauty products—can contribute to accelerated aging, according to Brighten.
“Pollutants (examples include cigarette smoke, vehicle emissions, and industrial chemicals) create free radicals in the body that cause oxidative stress,” Brighten says. “Unchecked oxidative stress can then potentially disrupt hormonal balance.” These free radicals damage cells and tissues, including those responsible for healthy aging.
Among the most harmful pollutants and chemicals are phenol, paraben, phthalate, and per- and poly-fluoroalkyl substances, which can induce adverse effects on glucose homeostasis, heart health, and reproduction, research suggests. These chemicals are found in products like disinfectants and antiseptic solutions and ointment, plastics and adhesives, and even personal care products like shampoos, conditioners, lotions, creams, and makeup.
Over time, cumulative exposure to environmental toxins can contribute to hormonal issues such as thyroid dysfunction, impaired metabolic function, and fertility, as well as a higher risk for obesity, diabetes, and other health issues commonly associated with aging, depending on the person and the severity of exposure, Brighten warns.
Your Move: Clean Up Your Immediate Environment
Brighten recommends minimizing exposure to pollutants and endocrine-disrupting chemicals by avoiding smoking, using air purifiers indoors, choosing organic produce and foods whenever possible, and opting for primarily organic, natural cleaners and beauty products (the Environmental Working Group’s Consumer Guides is a great resource that can be super-helpful here). Using glass or stainless steel cookware and water bottles over plastic is another useful step.