1. High intake of Carbs and Processed foods:
We all know that gluten and diary products cause inflammation in our body which eventually leads to faster ageing process. If you don’t have any issues with wheat or milk then it’s totally fine.Limit carbohydrates to only the “slow” carbohydrates that won’t spike your insulin and are full of fiber, such as sweet potatoes, yams, pumpkin, and quinoa. Stay away from hidden sugars in ketchup, salad dressings, sauces, and packaged cereals. If sugar is one of the first six ingredients,then just avoid it.
2. Sitting for longer than 3-6 hours:
Sitting accelerates aging. Our lives these days less and less physical activity. Exercise partially helps with slowing the damage. If you’re a woman, Sitting six hours or more per day increases your risk of cancer by 10% and your risk of early death by 34%. Men who sat six hours per day are 17% more likely to die early. You can reduce the risks by adding some form of exercise and simply by moving more often. Make sure to stand up and walk a couple of steps every hour. That itself makes a huge difference.
3. Neglecting strength training :
Your metabolism slows down with age so more fat gets accumulated and you start losing muscle mass. Studies show that you lose around 2 kg of muscle every decade after 30, so you definitely start to see noticeable changes over the course of middle age. If you choose to ignore this,your muscles will replaced with fat. Your strength and stamina decreases. Considerably. The key is to focus on preserving and building your muscle mass as you age beyond 40.
4. Sleeping for more or less than 8 hours:
Studies show that People who sleep for less than five hours a night for five consecutive years have a 300% greater risk of hardened arteries. Not getting enough sleep makes your genes go awry and also has an effect on one in three genes which might lead to cancer. More sleep isn’t the answer. One study showed that women fare best on cognitive tests at seven hours of sleep. Sleeping for more than 8 hours results in less cognitive scores and it accelerates ageing by 5-8 years. You can improve cellular repair rate just by getting your restorative sleep. Just remember that sleeping well for 7-8 hours affects the ageing process
5. Vitamin D deficiency:
Most people have vit D deficiency due to inadequate sun exposure. The sunshine vitamin may protect against many diseases, including osteoporosis, heart disease, and cancers of the breast, prostate, and colon. What’s more, sunlight has other hidden benefits—like protecting against depression, insomnia, and an overactive immune system. Vitamin D has hormonal, neurological, and immunological influences on pain in the body, playing a key role in the cause and continuation of chronic pain and associated problems such as insomnia. Vitamin D is also good for your bones, thyroid, and sleep. It influences thousands of genes. Vitamin D appears to have direct brain effects on your regulation of sleep.
6. Not handling stress well:
How we respond to stress carries great significance in our genetics and health, both physical and mental. Excess stress raises corticotropin-releasing factor, which Affects your gut, leading to food intolerances, more stress, and lower vagal nerve tone, an indicator that your nervous system is out of whack. High stress can make you absorb nutrients poorly, especially B vitamins. The other thing that happens when you perceive stress is that glucocorticoids are released into the blood so that you can run or fight. This is powered by raising your blood pressure, heart rate, and blood sugar. Telomere length is a marker of both biological and cellular aging. Stressful life experiences in childhood and adulthood have previously been linked to accelerated telomere shortening. Shortened telomeres have been associated with chronic diseases and premature death in previous studies by Dr. Owen Wolkowitz and colleagues at University of California, San Francisco (UCSF).
7. Depression and Not having a purpose in life:
Depression has long been associated with an increased risk of major health problems including heart disease, type 2 diabetes, obesity, dementia, and cancer. Depression is more than just a low mood – it’s a serious condition that has an impact on both physical and mental health.The question is why depression might cause a cell to age faster, but it might have something to do with stress and inflammation. “Psychological distress, as experienced by depressed persons, has a large, detrimental impact on the ‘wear and tear’ of a person’s body, resulting in accelerated biological aging,” study author Josine Verhoeven told Live Science. Depression seems to cause dysregulation in the body’s stress and immune responses, and is associated with an increase in inflammation, all of which could be linked to telomere shortening. Lifestyle changes like exercise may help counteract the effects of aging at the cellular level. Exercise has certainly been shown to help treat at least mild and moderate forms of depression.
Two studies show commonly prescribed antidepressants and anti-anxiety drugs—Zoloft, Paxil, Valium and Xanax among them—cause internal damage that accelerates premature aging, increasing wrinkling and loosening skin.Use of antidepressants such as Prozac, Paxil, Zoloft and Celexa was linked to appearing up to seven years older. Published in Plastic and Reconstructive Surgery, doctors looked at identical twins because they are genetically programmed to age at exactly the same rate.
7. Inflammatory diet (high histamine diet, a diet low in omega 3 fatty acids, a diet high in processed foods):
A recent study of Japanese people over 100 years old found that, contrary to what we’ve been told in recent years, the best predictor of a long and healthy life is not telomere length, but levels of inflammation in the body. Scientists running the study found that lower levels of inflammatory agents released by mast cells in the blood meant longer life. The more mast cell activated inflammation in the body, the more age related disease and and shorter life expectancy. In terms of skin, inflammation can accelerate fine lines, wrinkles, as well as cause enlarged pores, puffiness, sagging, blotchy skin and reddening of the facial skin. Anti-inflammatory and antihistamine beauty/ageing prevention ingredients that are to be applied topically- Pomegranate seed oil,Baobab oil,Moringa oil,Oat masks,Coconut oil. Include green tea, turmeric, fish omega 3 oils in your diet to reduce inflammation.