4 habits that speed up aging and how to fix them

We often think of aging as something that happens later in life — but for many people, the signs can start showing up much earlier than expected.

Premature aging occurs when physical changes, such as wrinkles, sunspots and sagging skin, appear before the age of 35. While genetics can play a role, our everyday habits often have a bigger impact than we realize.  

Although we cannot control our genetic makeup, we can control many lifestyle factors. From sun exposure to stress and sleep patterns, small daily choices add up over time.

Let’s take a closer look at a few habits that may be speeding up the aging process — and how simple changes can help you maintain healthier, more youthful-looking skin for years to come.

1. Too much sun. Spending time in the sun may feel great, but excessive exposure can accelerate the aging process. This is known as photoaging, and it happens when ultraviolet (UV) rays damage the skin over time. UVA rays cause deep skin damage, while UVB rays damage the skin's surface and DNA, increasing the risk of skin cancer. This leads to the formation of fine lines, uneven skin tone, dark spots and loss of firmness.

   Protecting your skin does not have to be complicated. Try these tips for healthier skin:

   • Wear a broad-spectrum sunscreen every day. This is one of the most powerful anti-aging habits you can adopt. Generally, SPF 50+ is recommended for lighter skin tones, while SPF 30–50 can be effective for darker skin tones. Reapply every two hours when outdoors.
   • Add wide-brimmed hats, UV-protective clothing and sunglasses. This helps to limit direct sun exposure, especially between 10 am and 4 pm, when UV rays are strongest.
   • Consider skincare products infused with antioxidants, such as vitamin C and ferulic acid.

   With consistent protection, you can maintain a healthier, more youthful appearance and lower your risk of skin cancer.

2. Smoking. Smoking can greatly hasten the effects of aging. Cigarettes don’t just affect your lungs — they take a serious toll on your skin as well. Smoking damages the proteins that keep skin firm, reduces blood flow, and alters DNA. Nicotine limits the oxygen and nutrients your skin needs to stay healthy, while harmful chemicals break down the structure that keeps it smooth. Over time, this leads to premature wrinkles, sagging, dullness, and premature aging throughout the body.

   Although quitting smoking can be challenging, it is one of the most effective choices that promotes long-term health and slows aging. Try these tips to make the process more manageable:

   • Identify your triggers and get support to help manage cravings.
   • Replace smoking with healthy alternatives, like exercise or meditation.
   • Ask your doctor about nicotine replacement therapy (NRT).

   The benefits of quitting go far beyond your skin and include fresher breath, more energy, improved overall health, reduced disease risk, and lower healthcare costs.

3. Poor sleep. Sleep functions as your body’s nightly repair system. When you do not get adequate quality sleep, crucial hormones like cortisol and insulin become disrupted. This can affect your metabolism, increase stress levels, and interfere with your body’s natural ability to repair itself. Over time, poor sleep can even speed up your biological clock by increasing inflammation and oxidative stress — two major contributors to premature aging.

   Prioritizing high-quality sleep is one of the most effective strategies for maintaining long-term health and slowing the aging process. Try these tips to improve your sleep quality:

   • Aim for 7-9 hours of deep, restorative sleep each night. During this time, your body boosts collagen production, reduces stress hormones, detoxifies the brain, and releases human growth hormone to help repair and rejuvenate tissues.
   • Stick to a consistent bedtime.
   • Create a calm and comfortable sleep environment.
   • Limit screen exposure in the 1-2 hours before bedtime.

4. Not moving enough. Sitting for long periods may seem harmless, but over time, a sedentary lifestyle can take a toll on your health. Too much inactivity is linked to chronic inflammation, which raises the risk of insulin resistance, type 2 diabetes, and other long-term conditions. It can also weaken muscles, reduce flexibility and mobility, and even impact your mental wellbeing. Try these tips to move more:

   • Aim for at least 150 minutes of moderate-intensity exercise each week, such as brisk walking, cycling or swimming.
   • Incorporate simple habits, such as standing up to stretch or taking a quick walk every 30-60 minutes.
   • Choose activities you genuinely enjoy, as you are far more likely to stick with them in the long run.

   Staying active boosts energy, improves mood, supports healthy weight management, enhances mobility, and lowers your risk of chronic disease.