Nine things science says will accelerate ageing

There’s no escaping ageing – and nor should we feel pressure to look like we’ve escaped it. But looking much older or younger than your biological age isn’t all down to genetics.

Lifestyle can really make a difference to how old you feel and look. Dr Noel Young says: “While our life expectancy may be increasing, our health span – our time spent in good health – still remains much lower than expected.

“Chronic diseases, such as heart disease and diabetes, which are driven in the majority of cases by lifestyle, are very common and are associated with faster ageing.”

Dr Young points out that “these conditions are linked to shorter telomeres” (structures that cap the end of our chromosomes and protect them from damage) but adds: “The good news is that adopting certain lifestyle changes can help prevent chronic diseases and the faster ageing that accompanies them.”

Here are the nine lifestyle choices that may make you age faster.

1. Drinking too much  

One Oxford University study found evidence that alcohol accelerates biological ageing, through damaging DNA. Experts examined data from nearly 250,000 people and found those who drank more than 17 units of alcohol per week had shorter telomeres.

Study lead Dr Anya Topiwala says: “Shortened telomeres – more advanced biological ageing – increases the risks of later-life disease such as Alzheimer’s, cancer and heart disease.” Obviously we can’t change our genetics, but potentially we can change our lifestyles by reducing drinking, increasing exercise, and stopping smoking, if we want to reduce the risk of faster biological ageing.

2. The sun

Various studies have shown sunlight can age the skin – one 2013 French study from 2013 found UV exposure was responsible for 80 per cent of visible facial ageing signs.

3. Sitting down a lot

We are becoming increasingly sedentary, and as we age it’s harder to build muscle. Dr Young says we lose around 1 per cent of our muscle mass every year from around the age of 35, putting us at risk of osteoporosis, frailty, and falls with injuries such as hip fractures as we age.

“So keep active in your day-to-day life” he says. “Try things such as walking 4000 to 6000 steps a day, or taking the stairs. Engage in some type of regular exercise that you enjoy, such as swimming, yoga or playing sports. Even simple changes such as using a standing desk can help to keep your legs and muscles strong.”

4. Smoking

It’s thought smoking affects the production of collagen, the protein that keeps the skin healthy and elastic. As we age, our bodies produce less collagen, which is why skin begins to sag and wrinkle. Smoking can speed up this process, causing premature ageing.

A 2009 study by the Centers for Disease Control and Prevention, Atlanta, found four factors that can help prevent almost 80 per cent of chronic diseases often associated with ageing. The research cited these as; never smoking, having a body mass index lower than 30, doing three hours a week or more of physical activity, and sticking to a healthy diet with a high intake of fruit and vegetables, and whole-grain bread and low meat consumption.

A similar 2008 study from the University of Cambridge found combining healthy behaviours could a 14 years to your life.   

5. A bad diet 

Fibre-rich foods such as vegetables, beans, grains and fruits are linked with longer telomeres and improved lifespan, explains Dr Young. These foods are packed with nutrients such as vitamins C and E and beta-carotene, as well as other antioxidants. The fibre they contain is also an important nutrient that helps regulate blood sugar, lower cholesterol levels and maintain a healthy gut biome.

“Including sources of healthy fats like fish, avocado and nuts is also important,” says Dr Young. “These foods feature heavily in eating patterns such as the Mediterranean diet, which may be why it’s particularly beneficial for your health.”

Some foods are linked to worse health outcomes and shorter telomeres. These include foods such as red and processed meat and sugary drinks so it’s best to limit these as much as possible.

6. Being too stressed 

Long-term stress is associated with shorter telomeres, and Dr Young says it’s a good idea to try to manage stress actively. “You can start by noticing what triggers your stress by keeping a journal, and relaxation therapies such as deep breathing, mindfulness, meditation and exercise such as yoga can also help. If you suffer from anxiety, depression, or PTSD, it’s important to speak to your GP and seek the appropriate help.”

8. Skipping vitamins

Vitamin D is an important nutrient in helping to reduce the effects of ageing, says Dr Young, as low levels are tied to shorter a lifespan.

According to an Italian 2022 study, taking an omega-3 supplement may increase telomere length. Dr Young suggests the anti-inflammatory compounds have other beneficial effects such as helping to manage blood pressure and blood cholesterol levels, which is beneficial for your heart health.

9. Lack of sleep 

Shorter telomeres are associated with not getting enough sleep, says Dr Young, who points out that sleep deprivation also increases the chance of unhealthy behaviours such as not exercising and eating sugary and fatty food, which increases your disease risk.

“It’s important to get seven to nine hours of good quality sleep per day,” he stresses. “Pay attention to your bedtime routine and environment, avoid caffeinated drinks after lunch, and screens and exercise in the hour or two before bed. And ensure as much as possible that your sleeping environment is dark, quiet and cool.”

How many of these lifestyle factors do you indulge in? Do you do anything else to avoid ageing faster? Let us know in the comments section below.

Also read: How to embrace ageing positively

– With PA