5 everyday habits that can make you look and feel older

Blue light from laptop screens speeds up collagen breakdown, which can cause our skin to develop fine lines and make us look older (Image: Pexels)

• Excess sugar, screen time, dehydration, and smoking can accelerate ageing.
• Dr. Khan recommends whole foods, hydration, exercise, and antioxidants to slow aging.
• Regular breaks from screens and quitting smoking help maintain youthful skin.

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Ageing is natural, but there are certain habits that accelerate it. From the foods we consume to the amount of time we spend on screens, our daily actions have a significant impact on the way we look and feel, even though we may not realise it.

Dr Amir Khan, an NHS doctor and popular television personality, revealed habits that contribute to this.

Eating too much refined or added sugar

As they say, an excess of anything is bad, even sugar, as it can cause glycation. This can not only damage collagen, leading to wrinkles, but it can also cause insulin resistance, which has been linked to cognitive decline as we age.

Also read | You can slow biological ageing with simple lifestyle changes, here's how

What to do? Try to eat more whole foods, and if you crave for something sweet, consume fruits such as dates. They are sweet and high in fibre too.

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Too much screen time

Those who work on laptops and use mobile phones excessively need to be extra cautious. “Blue light from our screens can contribute to collagen breakdown, which can cause our skin to develop fine lines and make us look older,” Dr Khan said. It also disrupts melatonin production, affecting our sleep, which is needed to look fresh and young. Eye strains from screens can also cause fatigue.

What to do? Try taking regular breaks from your screens and avoid using your phone before bed or as soon as you wake up.

Also read | 6 healthy habits you need to adopt now to combat ageing, protect your brain

Chronic dehydration

Many of us forget to drink water during the day. This causes dry, flaky skin and visible wrinkles. Dehydration can also affect joint health, digestion, and energy levels, according to Dr Khan. All these are needed to feel young.

What to do? Drink plenty of water and eat fruits such as melons and oranges for extra hydration.

Siting for long periods of time

A sedentary lifestyle does no good. It can lead to poor circulation, which can make our skin look dull and also contribute to loss of muscle. Hunching over screens can give you a tech neck, which looks like wrinkles and sagging skin in our neck.

What to do? Exercise boosts mitochondria in our cells, which can reduce inflammation and help us look young. Additionally, try to get up every 30 minutes or so to have a walk around or a good stretch.

Pollution and smoking

Air pollution can cause something called oxidative stress in our bodies. It speeds up ageing. Additionally, smoking and vaping can reduce the oxygen and nutrients delivered to our skin, making us look older, causing dullness, and damaging collagen and elastin.

What to do? Stop smoking, there’s no two ways about it. Eat lots of antioxidant-rich foods like berries and nuts.

While avoiding these is important, equal attention should be paid to activities that actually make you feel better. These include socialising with other people, enjoying the company of nature, managing alcohol levels, doing strength and aerobic training, prioritising sleep, and more.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.