Can sticking to these habits help you fight aging?

Have you ever had this feeling: although you are young, you always feel that your health is getting worse year by year, you are out of breath when climbing stairs, you have trouble staying up late, your skin is loose, and your hair is falling out faster than it grows?

Some people say that time is the only way to get by, but did you know that the speed at which our bodies age is actually largely in our own hands? Scientific research shows that developing some healthy lifestyle habits can significantly slow down the pace of aging.

1. Poor sleep will really make you older

It is said that "the face ages first when people age", but did you know that staying up late is the number one killer of facial aging? Many people think that they are still young and it doesn't matter if they stay up late or sleep a few hours less, but studies show that long-term lack of sleep will directly accelerate skin aging .

This is because 10 pm to 2 am is the golden time for skin repair. Staying up late will disrupt the body's biological clock, leading to collagen loss and the skin becoming loose and dull .

In this way, poor sleep will also affect the brain, cardiovascular system and other systems. A study by the University of California found that people who sleep less than 6 hours a day have a 20% faster cell aging rate than those who sleep normally.

In clinical practice, it is common to see patients in their early 40s who suffer from long-term insomnia, leading to memory loss, weakened immunity, and even problems such as high blood pressure and diabetes.

Doctors recommend:

Get 7-8 hours of high-quality sleep every day and try to fall asleep before 11pm.

Avoid using mobile phones or computers before going to bed, as the blue light from electronic screens can inhibit melatonin secretion and affect sleep.

If you have trouble sleeping, try relaxation techniques such as deep breathing and meditation, and seek medical help if necessary.

2. Improper diet leads to rapid aging

As the saying goes, "Diseases come from the mouth." Eating unhealthily is a catalyst for aging. Imagine eating takeout, barbecue, and milk tea every day. How can your body not have problems?

In the modern diet, the intake of sugar and trans fat is generally too high , which can lead to obesity and accelerate the body's "glycation reaction". Glycation reaction can destroy collagen and elastic fibers in the skin, causing the skin to sag and develop wrinkles.

Another dietary problem that accelerates aging is the lack of antioxidants. Oxidation is an important cause of human aging , and fruits and vegetables are rich in antioxidants such as vitamin C, vitamin E, and flavonoids, which can neutralize free radicals in the body and slow down the aging process.

Doctors recommend:

· Make sure to eat enough fresh vegetables and fruits every day, and eat less high-sugar and high-fat foods.

Eating more foods rich in Omega-3 fatty acids, such as deep-sea fish, walnuts, and flax seeds, can protect cardiovascular health and delay aging.

Control salt intake to no more than 6 grams per day, as a high-salt diet can easily lead to high blood pressure and edema.

3. If you don’t exercise, your body will “rust” quickly

Many people like to use "busy" as an excuse, saying they don't have time to exercise. But do you know that exercise is the cheapest and most effective "prescription" for delaying aging? Studies have shown that regular exercise can enhance cardiopulmonary function , improve muscle strength and bone density, and delay the metabolic decline caused by aging.

A study by Harvard University found that people who exercised at a moderate intensity for 150 minutes a week had an average life expectancy 3-4 years longer than those who were sedentary. In the clinic, I often encounter patients who have not exercised for a long time and have problems such as osteoporosis and muscle loss at a young age, which could have been prevented by exercise.

Doctors recommend:

Do aerobic exercise at least 3-5 times a week, such as brisk walking, running, or cycling.

Adding some strength training, such as dumbbells and squats, can help build muscle and prevent osteoporosis.

Move more in your daily life, such as walking or riding a bike to and from get off work, and avoid sitting for long periods of time.

4. Not wearing sunscreen will cause your skin to suffer the most

I believe many people have heard the phrase "sun protection against aging", but few people actually do it. Ultraviolet rays are one of the main causes of skin aging . Long-term exposure to ultraviolet rays can cause skin sagging, increased spots, and even increase the risk of skin cancer.

Doctors recommend:

Regardless of whether it is sunny or cloudy, you should always apply sunscreen when going out. Choose products with SPF30 or above and PA+++.

Physical sun protection measures such as wearing hats, sunglasses, and sun-protective clothing are also important.

Reapply sunscreen every 2-3 hours, especially when you are outdoors.

5. Long-term stress leads to faster aging

In modern society, stress is almost everywhere. But do you know that long-term high stress will accelerate aging? Stress can cause the level of cortisol in the body to rise. Long-term high cortisol can lead to decreased immunity, memory loss, and even induce chronic diseases.

Research data shows that long-term excessive stress can damage telomeres (protective structures at the ends of chromosomes), and telomere shortening is one of the important signs of aging.

Many patients will experience problems such as hair loss, insomnia, and decreased immunity when facing significant stress, such as work problems, family conflicts, etc.

Doctors recommend:

Learn to manage stress, such as relaxing through exercise, listening to music, chatting with friends, etc.

If the stress is so severe that it affects your life , you may consider psychological counseling or professional treatment.

Keep a positive attitude, try to accept the imperfections in life, and avoid getting stuck in a rut.

6. Smoking and drinking are aging “accelerators”

Smoking and alcohol abuse are recognized health killers. Smoking accelerates the aging of blood vessels throughout the body, increases the risk of heart disease and stroke, and makes the skin dark and loose. Alcohol abuse can cause liver damage, decreased immunity, and even increase the risk of various cancers.

Doctors recommend:

Try to quit smoking to reduce the chance of passive smoking.

Drink no more than 2 times a week, with no more than 15 grams of alcohol per drink for women and 25 grams for men.

Replace smoking and drinking with healthy alternatives, such as drinking tea, exercising, etc.

Aging is a natural process, but we can delay its onset by living a healthy lifestyle.

Starting today, get enough sleep, eat healthy, get some exercise, protect yourself from the sun, manage your stress, stay away from tobacco and alcohol, and give your body a "life extension". Health is a marathon, not a sprint, and the key is perseverance.