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Decisions, decisions!
Every day, we make choices about our diet, exercise, sleep, interaction with others and management of stress.
These small, seemingly innocuous picks really add up, significantly affecting how we age by influencing biological processes such as cellular inflammation, oxidative stress and the function of our organs.
To learn how to age better, US News & World Report recently picked the brains of 53 members of its Medical Review Board and Best Diets Panel, which include medical doctors, registered dietitians, fitness experts and pharmacists.
“The message from the experts is simple and direct: Focus on the basics. Prioritizing daily physical activity and a healthy diet is the most effective way to ensure healthy aging,” said Shanley Chien, senior editor of health at US News.
“These habits don’t have to be drastic, overnight changes, but they’re day-to-day practices that can have significant impacts on our longevity, allowing us to live longer, healthier lives.”
The survey also revealed the four common mistakes that make people age faster — call ’em health hiccups that can sabotage well-being over time.
Inactivity
Fifty-seven percent of the panelists said the lack of regular exercise accelerates aging.
Exercise has been shown to preserve the length of telomeres — the protective caps on chromosomes — thereby slowing biological aging at the cellular level and reducing the risk of age-related diseases.
Research has linked inactivity to shorter telomeres, low-grade inflammation and the loss of muscle mass.
The Physical Activity Guidelines for Americans states that adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening each week.
“When it comes to healthy aging, experts say the biggest misstep for Americans is a lack of physical activity,” Chien said.
“This mistake, along with smoking and poor diet, forms a ‘big three’ of detrimental habits that experts believe are holding back Americans from aging well.”
Smoking
Over 28 million US adults — about 11.6% of the adult population — admitted in 2022 that they smoke cigarettes.
Smoking damages cells and weakens the immune system, fueling the risk of lung cancer, heart disease, stroke, Type 2 diabetes and chronic obstructive pulmonary disease, among other health issues.
With 34% of the US News vote, smoking was named the second-worst aging sin.
Junk food
Poor sleep and bad eating habits tied for third, at 30%.
Studies suggest that ultra-processed foods like hot dogs, chips and soda comprise up to 70% of the American diet.
Obesity, Type 2 diabetes, certain cancers, depression, anxiety and even premature death are among the severe health problems linked to junk food.
Sleeplessness
For its part, sleep is crucial for essential brain functions like cellular repair, memory consolidation and the clearing of toxins and waste products.
Experts recommend adults strive for seven to nine hours of shut-eye a night.
“While a lack of exercise is a major concern, our survey revealed that many experts also cite poor sleep hygiene, unmanaged chronic stress and a lack of meaningful connection as significant, yet often overlooked, healthy aging mistakes,” Chien said.
“A true healthy life isn’t only about what’s on your plate or how often you hit the gym — it’s also about a holistic approach that includes mental, emotional and social well-being.”
