Poor diet and a sedentary lifestyle are a well-known recipe for unhealthy aging, contributing to both physical and mental decline. We're often encouraged to walk regularly for heart and lung health, and to nourish our digestive systems with fresh fruits and vegetables.
However, even when we think we're doing everything right, some everyday habits can subtly undermine our well-being.
In this article, two aging experts analyze 8 seemingly harmless habits that can accelerate aging and offer solutions for change.
Relying solely on walking for exercise
Daily walking has long been praised as a golden ticket to good health. Whether you aim for 10,000 steps or prioritize speed and intensity, walking offers numerous benefits, from boosting cardiovascular health to improving circulation. However, relying solely on walking while neglecting strength training can lead to long-term health issues.
Dr. Cheryl Lythgoe, a health expert at Benenden Health, emphasizes the importance of incorporating resistance exercises to combat age-related muscle loss, also known as sarcopenia. These exercises not only improve balance and coordination but also increase bone density.
Recent studies support this view. Research published in the British Journal of Sports Medicine indicates that those who combine strength training with aerobic exercise have a better chance of living longer. Meanwhile, a 2024 study in the Journal of Strength and Conditioning Research confirmed that weightlifting can enhance the quality of life in old age.
Lythgoe advises that you don't necessarily need a gym membership or heavy weights. Simple activities like walking uphill, gardening, or carrying groceries can provide sufficient resistance. "These efforts can slow down the signs of aging, helping us stay active and healthy in our later years," she says.
Solving the same puzzles every day
From learning to count and write as children to solving crosswords or Sudoku in our later years, mental stimulation is crucial at every stage of life. However, if these puzzles become routine and unchallenging, they can lead to mental stagnation.
Lythgoe explains that the brain, like the body, needs constant challenge and stimulation. When an activity becomes too familiar, the brain becomes "lazy" and stops forming new neural connections. Repeating the same mental tasks daily can lead to passive familiarity, diminishing creativity and thinking speed.
A study published in the journal Behavioural Brain Research indicates that new neurons in the brain can die if not activated through "effortful learning experiences". To maintain and improve cognitive abilities, we need to diversify our daily mental activities.
Experts advise that if you find the morning crossword too easy, try a more challenging version, explore a new type of puzzle, or even learn a new skill like playing a musical instrument or a new language. These changes will help keep your brain sharp and healthy over time.
Wearing improper footwear
We all enjoy fashionable footwear, from stylish heels and comfortable flats to elegant leather brogues. However, as we age, prioritizing foot health and stability becomes more important than appearance.
Dr. Lythgoe warns that foot problems become increasingly common with age. Many people tend to choose loose, oversized shoes or even just slippers. However, these often lack the necessary support, increasing the risk of foot problems and falls.
Research published in the Journal of Geriatric Orthopaedic Surgery & Rehabilitation indicates that ill-fitting footwear is a common cause of foot problems, increasing the risk of falls and fractures. "As we age, blood circulation to the feet becomes more challenging, and improper footwear can put additional pressure on the feet, leading to more serious issues," she says.
She emphasizes that minor foot injuries, if left unattended or untreated, can quickly escalate into major problems. Ill-fitting shoes can also increase the risk of skin ulcers, falls, back pain, and nerve problems.
To protect your health, Dr. Lythgoe recommends choosing supportive shoes with low heels, wide toe boxes when needed, and non-slip soles. These features not only improve mobility but also help maintain overall health as we age.
Overusing headphones
While wearing headphones to enjoy music or podcasts is a common habit, prolonged use can lead to a range of health problems. According to Amit Arora, consultant geriatrician and president of the British Geriatrics Society, this can cause "listening fatigue, difficulty concentrating, and make it harder for the brain to process and organize thoughts".
A 2022 review highlighted an alarming rise in hearing loss among young people due to the use of personal listening devices. The World Health Organization (WHO) also warned in 2022 that over 1 billion people aged 12 to 35 are at risk of hearing loss from prolonged exposure to loud sounds.
Arora explains that a typical conversation has a sound level of 50 to 60 decibels, while modern headphones can reach 100 decibels—equivalent to a rock concert. He warns that while most people don't listen at maximum volume, prolonged exposure to lower levels can still cause tinnitus or sensorineural hearing loss, leading to long-term problems.
To protect your hearing, Arora recommends using headphones at low volume and taking regular breaks to minimize the risk of damage.
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Relying solely on walking while neglecting strength training can lead to long-term health issues. Photo: Nguyen Dong |
Relying solely on walking while neglecting strength training can lead to long-term health issues. Photo: Nguyen Dong
Asking for help opening jars
Many people, even from a young age, struggle to open jam jars or carry heavy shopping bags with thin handles. However, according to Lythgoe, grip strength is not just a matter of convenience but also an "excellent indicator" of overall body strength, especially as we age.
She states that numerous studies indicate a strong grip reduces the risk of cardiovascular disease, cognitive decline, and frailty. A study from the University of California found a link between weak grip strength and the risk of dementia, particularly vascular dementia. Similarly, a 2024 study by the British Geriatrics Society showed that poor grip strength is linked to sarcopenia and is used to monitor Parkinson's patients.
To improve grip strength, Lythgoe suggests carrying grocery bags, repeatedly pushing oneself out of a chair, or weight training with specific goals. She notes that while those with arthritis or osteoarthritis may find this difficult, neglecting grip strength training is even more risky. "Start gently and gradually increase the intensity," she recommends.
Keeping curtains closed
On hot days, drawing the curtains to block out the glare is understandable. However, keeping curtains closed constantly can negatively impact both physical and mental health, according to experts.
Lythgoe explains that sunlight plays a vital role in overall health. Moderate exposure to sunlight, even just the warm rays through a window, can improve cellular and cardiovascular health.
A review in the journal Photochemical and Photobiological Sciences found that regular sun exposure helps lower blood pressure, reducing the risk of heart disease, type 2 diabetes, and obesity. Moreover, sunlight supports the immune system by reducing inflammation. Other studies have also shown a positive link between sunlight and mental health, improving mood and reducing stress.
The expert advice is to open curtains and let in natural light reasonably, enjoying the health benefits while avoiding the negative effects of sunlight deprivation.
Only applying sunscreen on sunny days
While vitamin D from sunlight offers numerous health benefits, protecting skin from harmful UV rays is crucial. Sun damage can lead to various risks, from skin cancer to premature aging.
Arora recommends using SPF 30 sunscreen even on cloudy days or when indoors near windows. He explains that unfiltered UV rays can damage collagen and elastin in the skin, causing wrinkles, uneven pigmentation, and even increasing the risk of melanoma, a dangerous form of skin cancer.
In addition, direct sun exposure can harm the eyes. According to Arora, UV rays damage proteins in the lens, leading to cataracts and the risk of vision loss. The WHO estimates that of the 15 million people globally blinded by cataracts, about 10% are UV-related.
To protect your health, Arora recommends using SPF 30 or higher sunscreen and wearing UV 400 sunglasses whenever exposed to sunlight, effectively protecting both skin and eyes.
Neglecting tongue cleaning
Brushing our teeth every morning and before bed is essential for maintaining clean, healthy teeth. However, according to oral health company MyMouth, only 30% of people in the UK clean their tongues—a crucial step often overlooked. Many believe the tongue self-cleans or focus solely on the fresh feeling from toothpaste.
Arora warns that neglecting tongue hygiene allows bacteria and food debris to accumulate, causing bad breath, gum disease, gingivitis, and even impacting gut health. He notes that recent studies suggest an unhealthy tongue can alter the gut microbiome, causing an imbalance between beneficial and harmful bacteria, leading to health issues.
The mouth is home to around 700 species of bacteria, some of which help break down food and prevent harmful bacteria. However, when "bad" bacteria overgrow, they can cause gum inflammation, bleeding, and other diseases. "Gum disease has even been linked to cardiovascular problems," Arora emphasizes.
To protect your health, he recommends regularly cleaning your tongue with a toothbrush or water flosser. This is a gentle yet effective way to maintain oral hygiene, contributing not only to oral health but also to overall well-being.
My Y (Telegraph)
