Health
8 bad habits that make you age faster, according to experts
We can’t slow down time — but we can slow down its effects on us, according to experts.
The key is to make healthier choices in the areas that we can control — and that starts with breaking bad habits.
“One of the primary hallmarks of aging is accumulated cellular damage that leads to organ dysfunction and, ultimately, death,” Dr. Brett Osborn, a Florida neurologist and longevity expert with Senolytix, told Fox News Digital.
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“The key to staying healthy is minimizing cellular damage by not throwing accelerants into the fire, which is unfortunately what most Americans do.”
Doctors shared with Fox News Digital the eight most common unhealthy behaviors that speed up the aging process — and tips on how to avoid them.
The key is to make healthier choices in the areas that can be controlled — and that starts with breaking bad habits, experts say. (iStock)
1. Smoking
Smoking has been proven to shorten life expectancy.
Researchers from Action on Smoking and Health in the U.K. have reported that a 30-year-old smoker can expect to live for about 35 more years — compared to 53 years for a non-smoker.
“Smoking speeds up aging by exposing you to harmful chemicals, reducing oxygen supply, breaking down collagen and increasing oxidative stress,” Dr. Dawn Ericsson, an obstetrician/gynecologist and medical director at AgeRejuvenation in Tampa, Florida, told Fox News Digital.
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“The harmful effects of tobacco extend beyond lung health, accelerating skin aging and increasing the risk of gum disease and tooth loss.”
Smoking introduces toxins that impair skin elasticity and collagen production, which leads to wrinkles, Osborn added.
“The harmful effects of tobacco extend beyond lung health, accelerating skin aging and increasing the risk of gum disease and tooth loss,” an expert said. (iStock)
“Free radicals in smoke damage lung tissue – inducing cancer – and the walls of your blood vessels,” he told Fox News Digital.
“The incidence of heart attack, stroke and brain aneurysms is significantly higher in smokers relative to nonsmokers.”
The quickest fix is to quit smoking immediately, the experts agreed.
“The incidence of heart attack, stroke and brain aneurysms is significantly higher in smokers relative to nonsmokers.”
To increase the chance of success in quitting, Ericsson suggested setting a “quit date,” avoiding triggers and seeking support from friends, family and health care providers.
Some also get results with nicotine replacement therapy or medications like bupropion and varenicline, she said.
2. Excess sun exposure
An excess of sun exposure can lead to aging by damaging the skin’s DNA, causing wrinkles, sagging skin and dark spots, Ericsson noted.
Osborn agreed, also warning of an increased risk of skin cancers such as basal cell carcinoma and melanoma, the latter of which can be fatal.
An excess of sun exposure can lead to aging by damaging the skin’s DNA, causing wrinkles, sagging skin and dark spots, a doctor said. (iStock)
“Regularly using sunscreen with a high SPF, wearing protective clothing and avoiding sun exposure during peak hours can protect the skin,” Osborn advised.
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Other protective strategies include covering up with hats, sunglasses and protective clothing, and seeking shade during the sun’s strongest hours (between 10 a.m. and 4 p.m.), according to Ericsson.
Staying hydrated and using antioxidants like vitamins C and E can also help protect the skin.
3. Poor diet
A nutrient-deficient diet has been shown to accelerate aging, experts agree.
“A diet high in processed foods, sugars and unhealthy fats can cause inflammation, damage collagen and accelerate skin aging,” Ericsson warned.
Diets high in processed foods and sugars can cause inflammation and free radical damage, Osborn added.
A nutrient-deficient diet has been shown to accelerate aging, experts agree. (iStock)
“The induced insulin-resistant or pre-diabetic state places you one step closer to the dreaded ‘metabolic syndrome’ — a gateway to diseases such as coronary artery disease, cancer and Alzheimer’s disease,” he told Fox News Digital.
To reduce aging signs, the experts recommend eating a balanced diet rich in low-glycemic index fruits, vegetables, lean proteins and anti-inflammatory fats (omega-3 and omega-9).
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“Antioxidants in these foods combat free radical damage, as do antioxidant supplements like vitamin C, green tea and omega-3 fatty acids,” said Osborn.
Other tips include pre-planning meals and snacks — with a focus on focusing on whole, unprocessed foods — to avoid impulsive unhealthy choices, according to Ericsson.
Cooking at home, controlling portions and staying hydrated are also good ways to improve nutrition intake, she added.
4. Lack of exercise
“Lack of exercise contributes to aging by causing muscle loss, bone density reduction, weight gain and cardiovascular issues,” Ericsson told Fox News Digital.
Regular physical activity is essential for maintaining muscle mass, circulation and cognitive health as we age, she advised.
Regular physical activity, particularly strength training, is foundational to health and longevity, doctors agree. (iStock)
Osborn is also an advocate of staying active, noting that “our bodies are meant to exercise.”
“Our bodies are meant to exercise. It benefits the body and the mind.”
“Exercise turns over 100 genes associated with longevity, so don’t skip it! It benefits the body and the mind.”
Regular physical activity, particularly strength training, is foundational to your health, according to Osborn.
“This means you must lift weights and breathe hard during your workouts,” he said.
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On “off days,” Osborn suggests doing 45 minutes of lighter endurance training, like walking, rowing, swimming or jogging, which will improve your cardiovascular fitness while allowing you to recover from heavy bouts of strength training.
To sustain a long-term exercise routine, it’s important to find activities you consistently enjoy, set realistic goals, stay flexible and “listen to your body,” said Ericsson.
5. Excessive alcohol consumption
Alcohol dehydrates the skin and can lead to liver damage and cognitive impairment, Osborn warned.
“It also causes problems with blood sugar regulation and is intimately associated with obesity,” he said. “As alcohol is a cellular toxin, it accelerates the aging process.”
Ericsson agreed that excessive alcohol consumption accelerates aging by causing dehydration, nutrient depletion, inflammation, liver damage and collagen breakdown.
“Aim to eliminate habitual drinking within the next 6-12 months,” a longevity expert advised. “You’ll feel better and save a lot of money in the long run.” (iStock)
“Chronic drinking can dehydrate the skin, damage the liver and increase the risk of cognitive decline,” said Ericsson.
As with smoking, the fix is to eliminate alcohol consumption, experts agreed.
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“I’m not saying to quit cold turkey, but aim to eliminate habitual drinking within the next six to 12 months,” Osborn advised. “You’ll feel better and save a lot of money in the long run.”
Other tips to stop drinking include avoiding triggers, staying busy with healthy activities and seeking professional help if needed, according to Ericsson.
6. Chronic stress
While some degree of stress is normal and healthy, chronic high stress levels can shorten telomeres, which are DNA protein structures that “play a central role in cell fate and aging by adjusting the cellular response to stress and growth stimulation on the basis of previous cell divisions and DNA damage,” according to the National Institutes of Health.
“Chronic stress can also exacerbate skin conditions and impact mental health, accelerating aging,” Ericsson added.
Stress management techniques like mindfulness, meditation, therapy and regular physical activity can alleviate stress, according to experts. (iStock)
Long-term stress affects the body’s ability to repair itself and can lead to premature aging, according to Osborn.
“Aging is a state of heightened inflammation — and once the body’s ability to temper inflammation via cortisol production has been exhausted, it reigns unchecked,” he said.
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Stress management techniques like mindfulness, meditation, therapy and regular physical activity can alleviate stress, Osborn said.
“Strength training also reduces cortisol production (several hours post-workout) — and, by virtue, facilitates sleep, which is critical to stress reduction.”
7. Inadequate sleep
Lack of sleep accelerates aging by reducing skin health, increasing inflammation and causing hormonal imbalance, Ericsson noted.
“Inadequate sleep also hampers cell repair and affects cognitive function,” she said.
Sleep is crucial for the body’s regenerative processes, Osborn noted.
Lack of sleep accelerates aging by reducing skin health, increasing inflammation and causing hormonal imbalance, according to a doctor. (iStock)
“If you don’t sleep, you’ll have difficulty shedding that spare tire, as significant fat-burning occurs during sleep,” he said.
“You’ll also set yourself up for neurodegenerative diseases, such as Alzheimer’s.”
Memories are also formed during sleep, he noted.
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“Sleep cannot be hacked — it is an essential part of health and well-being.”
To optimize sleep health, Osborn suggested establishing a regular schedule, creating a restful environment and avoiding stimulants before bedtime.
“Also, minimizing consumption of carbohydrates within several hours of bedtime can facilitate sleep induction,” he said.
“Sleep cannot be hacked — it is an essential part of health and well-being.”
“In a similar context, ditch the cell phone, laptop and tablet as early as possible to minimize blue light’s interference with the production of melatonin, the body’s sleep hormone.”
Manage stress and seek professional help if needed, Ericsson added.
8. Poor oral hygiene
Poor oral hygiene accelerates aging by causing gum disease, tooth loss, stained teeth and bad breath, Ericsson warned.
“Gum disease and tooth loss not only affect oral health, but also impact overall well-being, contributing to an aged appearance,” she added.
Optimal oral hygiene requires regular dental check-ups, proper brushing and flossing, and use of an antimicrobial mouthwash. (iStock)
There is also a link between heart disease risk and the incidence of coronary artery disease and gingivitis, Osborn noted.
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“Inflammation is not only occurring in the mouth — it’s a systemic problem,” he said. “So, if there is a state of accelerated aging in the mouth, you better believe it’s elsewhere, let alone your entire gut.”
Optimal oral hygiene requires regular dental check-ups, proper brushing and flossing, and use of an antimicrobial mouthwash, Osborn said.
Limiting sugary and acidic foods, avoiding tobacco products, staying hydrated and chewing sugar-free gum after meals can also help with mouth health, Ericsson added.
For more Health articles, visit www.foxnews/health.
Deaths from bombs and other traumatic injuries during the first nine months of the war in Gaza may have been underestimated by more than 40 percent, according to a new analysis published in The Lancet.
The peer-reviewed statistical analysis, led by epidemiologists at the London School of Hygiene and Tropical Medicine, used modeling in an effort to provide an objective third-party estimate of casualties. The United Nations has relied on the figure from the Hamas-led Ministry of Health, which it says has been largely accurate, but which Israel criticizes as inflated.
But the new analysis suggests the Hamas health ministry tally is a significant undercount. The researchers concluded that the death toll from Israel’s aerial bombardment and military ground operation in Gaza between October 2023 and the end of June 2024 was about 64,300, rather than the 37,900 reported by the Palestinian Ministry of Health.
The estimate in the analysis corresponds to 2.9 percent of Gaza’s prewar population having been killed by traumatic injury, or one in 35 inhabitants. The analysis did not account for other war-related casualties such as deaths from malnutrition, water-borne illness or the breakdown of the health system as the conflict progressed.
The study found that 59 percent of the dead were women, children and people over the age of 65. It did not establish what share of the reported dead were combatants.
Mike Spagat, an expert on calculating casualties of war who was not involved in this research, said the new analysis convinced him that Gaza casualties were underestimated.
“This is a good piece of evidence that the real number is higher, probably substantially higher, than the Ministry of Health’s official numbers, higher than I had been thinking over the last few months,” said Dr. Spagat, who is a professor at Royal Holloway College at the University of London.
But the presentation of precise figures, such as a 41 percent underreported mortality, is less useful, he said, since the analysis actually shows the real total could be less than, or substantially more. “Quantitatively, it’s a lot more uncertain than I think comes out in the paper,” Dr. Spagat said.
The researchers said their estimate of 64,260 deaths from traumatic injury has a “confidence interval” between 55,298 and 78,525, which means the actual number of casualties is likely in that range.
If the estimated level of underreporting of deaths through June 2024 is extrapolated out to October 2024, the total Gazan casualty figure in the first year of the war would exceed 70,000.
“There is an importance to war injury deaths, because it speaks to the question of whether the campaign is proportional, whether it is, in fact, the case that sufficient provisions are made to to avoid civilian casualties,” said Francesco Checchi, an epidemiologist with an expertise in conflict and humanitarian crises and a professor at the London School of Hygiene and Tropical Medicine who was an author on the study. “I do think memorializing is important. There is inherent value in just trying to come up with the right number.”
The analysis uses a statistical method called capture-recapture analysis, which has been used to estimate casualties in other conflicts, including civil wars in Colombia and Sudan.
For Gaza, the researchers drew on three lists: The first is a register maintained by the Palestinian Ministry of Health, which mainly comprises the dead in hospital morgues and estimates of the number of unrecovered people buried in rubble. The second is deaths reported by family or community members through an online survey form the ministry established on Jan. 1, 2024, when the prewar death registration system had broken down. It asked Palestinians inside and outside Gaza to provide names, ages, national ID number and location of death for casualties. The third source was obituaries of people who died from injuries that were published on social media, which may not include all of the same biographical details and which the researchers compiled by hand.
The researchers analyzed these sources to look for individuals who appear on multiple lists of those killed. A high level of overlap would have suggested that few deaths were uncounted; the low amount they found suggested the opposite. The researchers used models to calculate the probability of each individual appearing on any of the three lists.
“Models enable us to actually estimate the number of people who have not been listed at all,” Dr. Checchi said. That, combined with the listed number, gave the analysts their total.
Patrick Ball, director of research at the Human Rights Data Analysis Group, and a statistician who has conducted similar estimates of violent deaths in conflicts in other regions, said the study was strong and well reasoned. But he cautioned that the authors may have underestimated the amount of uncertainty caused by the ongoing conflict.
The authors used different variations of mathematical models in their calculations, but Dr. Ball said that rather than presenting a single figure — 64,260 deaths — as the estimate, it may have been more appropriate to present the number of deaths as a range from 47,457 to 88,332 deaths, a span that encompasses all of the estimates produced by modeling the overlap among the three lists.
“It’s really hard to do this kind of thing in the middle of a conflict,” Dr. Ball said. “It takes time, and it takes access. I think you could say the range is larger, and that would be plausible.”
While Gaza had a strong death registration process before the war, it now has only limited function after the destruction of much of the health system. Deaths are uncounted when whole families are killed simultaneously, leaving no one to report, or when an unknown number of people die in the collapse of a large building; Gazans are increasingly buried near their homes without passing through a morgue, Dr. Checchi said.
The authors of the study acknowledged that some of those assumed dead may in fact be missing, most likely taken as prisoners in Israel.
Roni Caryn Rabin and Lauren Leatherby contributed reporting.
Dementia cases in the U.S. are expected to double by 2060, with an estimated one million people diagnosed per year, according to a new study led by Johns Hopkins University and other institutions.
Researchers found that Americans’ risk of developing dementia after age 55 is 42%, double the risk that has been identified in prior studies, a press release stated.
For those who reach 75 years of age, the lifetime risk exceeds 50%, the study found.
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Women face a 48% average risk and men have a 35% risk, with the discrepancy attributed to women living longer than men.
Dementia cases in the U.S. are expected to double by 2060, with an estimated one million people diagnosed per year. (iStock)
The study, which was published in the journal Nature Medicine on Jan. 13, analyzed data from the Atherosclerosis Risk in Communities Neurocognitive Study (ARIC-NCS), which has tracked the cognitive and vascular health of nearly 16,000 adults since 1987.
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“Our study results forecast a dramatic rise in the burden from dementia in the United States over the coming decades, with one in two Americans expected to experience cognitive difficulties after age 55,” said study senior investigator and epidemiologist Josef Coresh, MD, PhD, who serves as the founding director of the Optimal Aging Institute at NYU Langone, in the release.
Understanding risk factors
“One of the main reasons for the increase is that great medicine and tecnological advances are keeping us alive longer and age is a risk factor for dementia,” Dr. Marc Siegel, clinical professor of medicine at NYU Langone Health and Fox News senior medical analyst, told Fox News Digital.
“Obesity is associated with inflammation, diabetes and high blood pressure, which are all independent risk factors for dementia.”
In addition to aging, other risk factors include genetics, obesity, hypertension, diabetes, unhealthy diets of ultraprocessed foods, sedentary lifestyles and mental health disorders, the release said.
“We have an obesity epidemic with over 45% adults obese in the U.S.,” Siegel noted. “Obesity is associated with inflammation, diabetes and high blood pressure, which are all independent risk factors for dementia.”
“And as an unhealthy population, we also have more heart disease, and atrial fibrillation is a risk factor for cognitive decline,” he added.
Dementia risk was found to be higher among people who have a variant of the APOE4 gene, which has been linked to late-onset Alzheimer’s disease. Black adults also have a higher risk.
Researchers found that Americans’ risk of developing dementia after age 55 is 42%, double the risk that has been identified in prior studies. (iStock)
Research has shown that the same interventions used to prevent heart disease risk could also prevent or slow down dementia, the study suggested.
“The pending population boom in dementia cases poses significant challenges for health policymakers in particular, who must refocus their efforts on strategies to minimize the severity of dementia cases, as well as plans to provide more health care services for those with dementia,” said Coresh.
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What needs to change?
Professor Adrian Owen, PhD, neuroscientist and chief scientific officer at Creyos, a Canada-based company that specializes in cognitive assessment and brain health, referred to the increase in dementia cases as a “tidal wave.”
“This new study’s anticipated surge in dementia cases underscores the urgent need for early and accurate detection,” he told Fox News Digital.
“By catching issues early, we give people the power to make lifestyle adjustments, seek available treatments and plan their futures with clarity.”
“By identifying cognitive decline at its earliest stages, we have an opportunity to intervene before patients and families bear the full weight of the disease.”
Owen recommends conducting regular cognitive assessments as part of routine check-ups to proactively identify early signs of cognitive decline.
“By catching issues early, we give people the power to make lifestyle adjustments, seek available treatments and plan their futures with clarity,” he said.
“By identifying cognitive decline at its earliest stages, we have an opportunity to intervene before patients and families bear the full weight of the disease.” (iStock)
Maria C. Carrillo, PhD, chief science officer and medical affairs lead for the Alzheimer’s Association in Chicago, said there is an “urgent need” to address the global crisis of Alzheimer’s disease and dementia.
To help keep the aging brain healthy, the Alzheimer’s Association published its report 10 Healthy Habits for Your Brain. Some of the tips are listed below.
For more Health articles, visit www.foxnews.com/health
– Participate in regular physical activity.
– Learn new things throughout your life and engage your brain.
– Get proper nutrition — prioritize vegetables and leaner meats/proteins, along with foods that are less processed and lower in fat.
– Avoid head injury (protect your head).
– Have a healthy heart and cardiovascular system — control blood pressure, avoid diabetes or treat it if you have it, manage your weight and don’t smoke.
Research has shown that the same interventions used to prevent heart disease risk could also prevent or slow down dementia. (iStock)
The research was funded by the National Institutes of Health.
Fox News Digital reached out to the researchers for additional comment.
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