Posted :
Author : Linda Melone
Are you aging faster than your years? If you don't like what
you see in the mirror, it may be time to evaluate some of your daily routines.
The foods you eat and even the way you sleep can add years to your face and may
shorten your lifespan. Here, experts discuss the most common age-accelerating
habits and ways to reverse the process.
If your to-do list never seems to get any shorter, the
stress from your hectic life may be taxing your body. "People think
multitasking is good, but you don't actually get anything done - you just create
more stress," says Raymond Casciari, MD, chief medical officer of St. Joseph Hospital
in Orange, Calif. Several studies show that chronic
stress triggers the release of free radicals, the unstable molecules that
damage cells and are responsible for aging. Instead of trying to do it all, Dr.
Casciari suggests concentrating on one task at a time and only moving on once
you finish it.
2. You rarely pass up dessert
Aside from adding excess pounds to your body, your sweet
tooth may also be adding years to your face. "Internally, sugar molecules
attach themselves to protein fibers in each of our cells," says Susan
Stuart, MD, a San Diego, Calif. board-certified dermatologist. This
damaging process, known as glycation, can result in a loss of radiance, dark
circles under the eyes, loss of tone, puffiness, an increase in fine lines and
wrinkles and a loss of facial contours and increased pore size. Pass on the
sugary treats if you want to preserve your youthful glow.
3. You get by on fewer than five hours sleep a night
Skimping on sleep not only results in dark bags under the
eyes - it has also been linked to a shorter lifespan, says Dr. Casciari, who
founded a sleep laboratory at St. Joseph's Hospital. "Sleeping within the
seven-hour range is optimal," he says. Get to bed earlier if you have the
symptoms of sleep deprivation, which include a lack of daytime energy, mental
sluggishness, attention problems, or weight gain, Dr. Casciari says.
4. You love a good TV marathon
Binge-watching the latest season of House of Cards is one
thing; regularly gluing yourself to the TV is another. In a British Journal of
Sports Medicine study of about 11,000 Australians ages 25 and older,
researchers found that for every hour of television watched, adults cut their
life expectancy by 22 minutes. What's more, people who spent an average of six
hours a day watching TV lived five years less than their non-viewing counterparts.
"This effect is more about sitting and being inactive than the TV
watching," says Dr. Casciari. "When you sit for more than 30 minutes
your body begins to deposit sugar into your cells, which makes it much more
likely you'll be overweight as well." Whether you're watching TV or at
your desk, get up every 30 minutes to walk around, says Dr. Casciari.
5. You spend most of the day sitting
The dangers of a sedentary lifestyle are well-documented:
People who spend most of their days parked in a chair are at increased risk for
kidney disease, cardiovascular disease, and cancer, not to mention obesity. Naturally, exercising regularly helps to prevent these health issues and keeps
you living longer, according to a study from the British Journal of Sports Medicine.
Study participants who exercised 150 minutes or more a week lived 10 to 13
years longer than the inactive bunch.
6. You don't use eye cream
Even a no-fuss skincare routine needs to include a good eye
cream to keep aging wrinkles at bay. Skin around the eyes is thinner than the
skin on the rest of your face and shows age faster, says Dr. Stuart. Keeping
the eye area moisturized can take years off your face. "Eye creams that
are most effective contain Retin A, a form of vitamin A," says Dr. Stuart.
Other important factors include emollients and moisturizers that trap moisture,
antioxidants, hyaluronic acid, and vitamin C. "These promote formation of
collagen and elastin to tighten the skin and reduce fine lines around the
eyes," Dr. Stuart says.
7. You use sunscreen, but only on vacation
Running errands, driving, and walking back and forth to the
mailbox may do more damage to your skin than spending a day at the beach if you
do it sans sunblock, says Sarah L. Taylor, MD, associate professor of
dermatology at Wake Forest Baptist Medical Center. "The number-one cause
of nearly every sign of premature aging on the human face is ultraviolet
exposure," Dr. Taylor says. "UV light is present even when it's
cloudy or raining." Protect your skin by wearing sunblock any time you go
outdoors. Dr. Taylor recommends an SPF between 30 and 50 for daily use.
8. You wear too much makeup
Metallic blue eye shadow aside, excess makeup can age you in
less obvious ways, too, says Dr. Stuart. "Wearing excessive amounts of
makeup, especially oil based products, can clog your skin pores and cause
outbreaks." In addition, overusing skin products with fragrances,
irritating chemicals, and alcohol agents may dry out the skin by removing its natural
oils, which causes premature lines and wrinkles. Consult with your
dermatologist for guidance.
9. You sleep with your face in the pillow
Sleeping on your stomach or on your side with your face
smashed into the pillow can create wrinkles and accelerate aging. "The
connective tissue and collagen in your face becomes weaker and less supportive
with age," says James C. Marotta, MD, a board-certified facial plastic
surgeon and skincare expert. "So when you sleep on the same side of your
face night after night, your skin won't smooth out or spring back as quickly as
it did when you were young." Those crease lines from your pillow can
become permanent. Sleep on your back or invest in a satin pillowcase to keep
skin smooth.
10. You keep your home toasty warm
When it's a snowy mess outside, it's tempting to crank up
the heat indoors. But whether you light up the fireplace or turn up the
thermostat, both suck moisture out of the air, says Dr. Marotta. "This can
lead to dry, inflamed skin, which over time has aging effects." Investing
in a humidifier helps counteract the dry air (40 to 60% humidity is optimal)
and can free your skin from itching, scratching, and flaking. Alternatively,
Dr. Marotta recommends placing a wet towel over a radiator or a bowl of cold
water in the room as a way to add back some of the lost moisture.
11. You sip drinks through a straw
Drinking dark-colored beverages through a straw can prevent
stains on your teeth, but just as squinting can eventually cause wrinkles to
form around your eyes, pursing your lips can also bring about premature
wrinkles around the mouth. "This also occurs when smoking
cigarettes," says Janet Prystowsky, MD, a board-certified dermatologist in
New York.
Pour your bottled beverages into a drinking glass to avoid puckering up.
12. You cut out all fat from your diet
Some fat is necessary for maintaining a youthful feeling and
appearance, says Franci Cohen, a certified nutritionist and exercise
physiologist from Brooklyn,
NY. "Heart-healthy omega 3
fatty acids found in oily fish (such as salmon and mackerel) and certain nuts
(such as walnuts and flax seeds) keep skin supple and plump, thereby preventing
wrinkles, and they boost both heart and brain health as well," she says.
The Academy of Nutrition and Dietetics recommends including fish in your meals
at least twice a week.
13. You slouch
Slumping in front of a keyboard for hours on end can cause
your spine to form an unattractive and potentially harmful hunched posture over
time, says Jeremy Smith, MD, orthopedic spine surgeon at Hoag Orthopedic
Institute in Irvine, Calif. "The spine has a well-balanced
S-shaped curvature in order to stabilize and support us," Dr. Smith says.
"Poor posture or slouching deviates the spine from this normal
alignment, and as a result, the muscles, disks and bones become abnormally
stressed." Pain and fatigue often follow, and possibly spinal degeneration
and a permanent deformity. Practice good posture by checking it throughout the
day: ear, shoulder, and hip should form a straight line when seated.
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