It’s easy to assume that how long you’ll live and how you age is based on genetics alone. This is not true. In fact, only 25% of life expectancy is based on genetics. So, even if your mother had wrinkles early on, you may still be able to avoid it.
Along with genetics, there are several factors that can determine when you’ll start to show signs of aging such as diet and lifestyle. Let’s talk about what you can do to live longer and healthier.
If You Smoke, Quit
Smoking is notoriously bad for your overall health. Research shows that smoking can reduce skin elasticity which causes wrinkles and sagging. That’s why you’ll typically see long time smokers with crow’s feet around their mouth and eyes. Not to mention it can take about 10 years off your life.
It’s never too late to quit, and if you need help consult with your medical provider.
Cut Back on Alcohol
Drinking heavily not only causes awful hangovers, but it’s linked to health problems such as liver and heart disease. Alcohol also causes severe dehydration that can do damage to your skin and cause early signs of aging.
If you enjoy the occasional cocktail, you don’t have to give them up completely. Drinking in moderation may help reduce the signs of aging such as wrinkles. It’s always important to consult with your medical provider if you have other health concerns, as well.
Adding supplements to your diet is another way to naturally reduce the signs of aging. For example, Top NMN supplements have been shown to greatly reduce the risk of wrinkles and lines in the skin.
Studies on NMN have shown that it’s able to improve NAD levels, which are molecules that deplete as you age. NMN may also promote living longer and lower your risk of age-related disease. Other supplements you can try include:
Along with supplements, it’s important to maintain a healthy diet and lifestyle. Supplements should not be considered an end-all anti-aging cure. They must be taken along with other options.
Keep in mind that supplements may cause reactions in the body, so if you have underlying conditions always consult with your medical provider before trying something new.
Have a healthy diet
A balanced diet rich in whole grains, fruits, vegetables, lean protein, and healthy fats can help you maintain a healthy weight, reduce your risk of chronic diseases, and improve your overall health.
Chronic stress can take a toll on your health, increasing your risk of chronic diseases such as heart disease and depression. Finding healthy ways to manage stress, such as meditation or exercise, can help you live longer and healthier.
Here are some ways stress can have a significant impact on both physical and mental health.
Physically, stress can lead to:
- Increased blood pressure: Stress can cause a temporary increase in blood pressure, which can become chronic over time and increase the risk of developing heart disease.
- Weakened immune system: Chronic stress can weaken the immune system, making the body more vulnerable to infections and illnesses.
- Digestive issues: Stress can cause digestive problems such as nausea, stomach pain, and diarrhea.
- Muscle tension: Stress can cause muscle tension and pain, leading to headaches and other physical symptoms.
Mentally, stress can lead to:
- Anxiety and depression: Chronic stress can contribute to the development of anxiety and depression, as well as exacerbate existing mental health conditions.
- Insomnia: Stress can interfere with sleep, leading to insomnia and further exacerbating the negative effects of stress.
- Cognitive impairment: Chronic stress can impair cognitive function, making it harder to concentrate, remember information, and make decisions.
Overall, chronic stress can have a significant negative impact on both physical and mental health, making it important to find healthy ways to manage stress and prioritize self-care.
Good quality sleep is important for overall health, and lack of sleep can increase your risk of chronic diseases such as obesity and diabetes. Aim for 7-8 hours of sleep per night and establish a consistent sleep routine.
Some practical sleep hygiene tips include:
- avoid coffee or caffeine containing drinks after midday
- Consider blue light blocking glasses
- Avoid TV, mobile and computer screens in the evening
- Try reading in dim light before bed
- Avoid alcohol as it blocks REM sleep which is necessary for fully resting your mind
Maintain a Healthy Weight
Being overweight or obese can increase your risk of diseases such as heart disease, diabetes and certain cancers. It can also speed up signs of aging in your skin. Eating a balanced diet and exercising regularly can help you maintain a healthy weight and stay in shape as you age.
At the same time, being underweight can impact your health negatively if you’re not getting enough nutrition.
As we age, it’s easy to become sedentary. This can have negative effects on your health, physically and mentally. Don’t forget to stay connected with family and friends to stay happy and healthy as you move through life.
Overall, social isolation can have a significant negative impact on health, making it important to find ways to stay connected with others and prioritize social support. This can include joining social groups, volunteering, and staying in touch with friends and family.
Take a Walk
Exercise in your later years doesn’t have to be crazy. All we ask is that you take a walk for about 30 minutes a day to get your body moving. You can break it up into smaller amounts throughout the day if it’s too much. Walking will help you:
- Improve your mood
- Get oxygen to the brain
- Sleep better
- Reduce risk of certain diseases
The Bottom Line
To sum it up, the signs of aging are going to catch up to you eventually. The good news is that if you practice healthy habits you can slow them down. Remember to keep your body moving, eat healthy and see your friends. You can also take NMN supplements for an extra boost!