Are you tired of seeing emails or popup ads about this great new antiaging pill powder, or cream? While there are some very good antiaging products out there, particularly the ones you read about on these pages, there is also more to aging optimally than popping pills. In fact, sometimes all it takes is a little simple lifestyle modifications.
Here are four “bad habits” you need to break if you want to slow aging!
- Sitting Too Much
Most of us spend most of the day sitting, whether at our desk, in the car or on the couch to unwind. But these hours can add up quickly and may be silently impacting your long-term health. Studies show that total sedentary time over 10-11 hours a day or screen time over 5-6 hours a day increases the risk of cardiovascular disease significantly—even in individuals who exercise regularly.
Prolonged inactivity contributes to insulin resistance, impaired circulation and has also been linked to cognitive decline.
What to do:
Focus on getting movement throughout the day. Standing up frequently, walking around for a five-minute break and doing light body-weight movements every hour can dramatically improve metabolic health. Even taking a two-minute walk after every 30 minutes of sitting can improve blood flow and support healthier blood glucose regulation.
- Not Sleeping Enough
Many of us don’t get enough sleep and assume it’s not a big deal, but it is. Getting too little sleep at night is associated with roughly a 15% increase in all-cause mortality. Sleeping less than six to seven hours per night is also consistently linked to a higher risk of cardiovascular disease, obesity, type 2 diabetes, depression and dementia.
What to do:
So how can we get more restful sleep? Experts recommend sticking to a consistent bedtime schedule, ending screen time at least one hour before bed and creating a quiet, cool and comfortable sleep environment.
- Being Chronically Stressed
We all have those days when stress feels out of control. While having stressful days is a normal part of life, living in a constant state of stress without finding waves of calm can take a serious toll on our health. Chronic stress speeds up biological aging across nearly every organ system. Ongoing stress keeps cortisol elevated, which accelerates muscle loss, insulin resistance, immune dysfunction and even skin aging. In men, elevated cortisol levels can also lead to low testosterone which has many impacts on optimal aging.
What to do:
Instead, build short “stress resets” into each day. “Five minutes of slow breathing, a short walk outside, brief mindfulness or a social check-in—which are associated with lower inflammation and healthier aging,” he adds.
- Eating Too Many Ultra-Processed Foods
Processed foods get an unfair reputation. Most foods undergo some form of processing before reaching your grocery store or kitchen. The key is to differentiate between processed foods and ultra-processed foods. Ultra-processed options are made with refined ingredients, additives and little to no whole foods. Think sodas, fast-food meals, processed meats and candy.
What to do:
Making small swaps can make a meaningful difference. Instead of reaching for bacon or sausage, try baked turkey breast; instead of a fast-food meal, try making your own homemade pita pizza. Or, instead of grabbing a bag of candy, reach for dried fruit. If sugary drinks are your weakness, try gradually decreasing the sweetness of your preferred drink and then transitioning to water, sparkling water or unsweetened tea.
The Takeaway
Of course, we all intuitively know that eating better and getting more exercise can improve our health, but making dramatic lifestyle changes can seem daunting, regardless of the benefit. Experts emphasize that small changes matter more than bigger overhauls. The focus should be gently shifting everyday habits that may speed up aging and creating healthier routines that support long-term health.
