Life is a journey and as you travel through the joys and challenges of living, you want to stay your healthiest. But aging can pose challenges, especially if you adopt lifestyle habits that cause you to age faster or lose your independence. While common wisdom advises against adopting obvious bad habits, like smoking and excessive alcohol consumption, there are lesser-known habits. These habits aren’t as obvious, but they can be equally harmful to the aging process.
Let’s look at lesser-known, scientifically-backed habits that you should avoid if you want to prolong your lifespan and health span. (the number of years you spend free of serious health problems)
Excessive Sitting: The Silent Killer
In modern society, sitting most of the day is the new norm. If you have an office job, you know how easy it is to sit for hours without getting up. But doing so can be as harmful as smoking. A study in the Annals of Internal Medicine links sitting for long periods of time with a higher risk of heart disease, diabetes, cancer, and death. What’s more, this link persisted even among those people who exercise regularly. So pervasive is the problem of sitting and its link with health issues that it’s referred to as “sitting disease.” So, isn’t it time to break the sitting habit?
To combat this, try to:
- Stand up and move around every 30 minutes
- Use a standing desk or treadmill desk
- Replace sitting activities with standing ones when possible
Chronic Sleep Deprivation: More Than Just Tiredness
An occasional night of poor sleep probably won’t harm your health, but if it becomes a chronic problem, all bets are off.
According to a study published in the Journal of Neuroscience found that persistent lack of sleep can lead to irreversible brain damage. Such chronic sleep loss hits the locus coeruleus, a crucial area for alertness and cognitive function, hard. Also, sleep is when your brain clears misfolded proteins through a specialized lymphatic system called the g-lymphatics. So, make sure you’re getting enough sleep for your brain to detox.
How can you improve your sleep habits? Try some of these strategies:
- Maintain a consistent sleep schedule
- Create a relaxing bedtime routine
- Limit exposure to blue light before bed
Overuse of Antibacterial Products: Weakening Your Immune System
It’s smart to wash your hands frequently during flu season, but regular soap and water should do the job. Overusing antibacterial soaps and those oh-so-convenient hand sanitizers can backfire on you.
Research finds that overusing hand sanitizers and anti-bacterial soaps could do more harm than good. How? Use of antibacterial soaps can destroy both pathogenic and beneficial microorganisms. By harming good bacteria, they disrupt your skin’s natural microbiome and weaken its defenses, making you more susceptible to infections in the long run. Plus, these products contribute to the growing problem of antibiotic resistance.
Instead:
- Use regular soap and water for hand washing
- Limit use of antibacterial products to necessary situations
- Embrace beneficial bacteria through probiotics and fermented foods
Neglecting Social Connections: The Loneliness Epidemic
As you get older, there’s a risk of losing your social connections. Your family grows up and leads a more independent life and friends gradually go their own way. But being isolated is harmful to your health. A 2020 study found that social isolation and loneliness is associated with a 50% increased risk of dementia and other serious medical conditions.
To maintain social connections as you age:
- Join community groups or classes
- Volunteer for local organizations
- Stay in touch with friends and family through technology
Ignoring Oral Health: The Mouth-Body Connection
You exercise and eat a nutritious diet, but how’s your oral health? It matters. Many people underestimate the importance of oral health as they age. Research links poor oral health to a higher risk of cardiovascular disease, respiratory infections, and even cognitive decline. The underlying cause may be inflammation. Poor oral hygiene increases the risk of gingivitis and low-grade inflammation that can harm your health.
To maintain good oral health:
- Brush and floss regularly
- Visit your dentist for regular check-ups
- Cut back on sugary foods and refined carbohydrates
- Switch soft drinks for green tea. The latter contains catechins that help reduce mouth bacteria and inflammation.
- Be aware of dry mouth symptoms, a common issue as we age
Excessive Supplement Use: More Isn’t Always Better
While more nutrition may sound like a bonus, studies show you can get too many vitamins. Some supplemental vitamins and minerals, especially if you take high doses, may increase, rather than reduce your risk of cardiovascular disease and cancer. Some to be aware of include high doses of calcium and vitamin D. Also, large doses of iron and vitamin A can be harmful to your liver.
Instead:
- Consult with a healthcare professional before starting any supplement regimen
- Focus on getting nutrients from a balanced diet
- Be aware of potential interactions between supplements and medications
Ignoring Hearing Loss: More Than Just Inconvenience
Many people delay addressing hearing loss as they age, considering it a mere inconvenience. However, research published in the JAMA Otolaryngology-Head & Neck Surgery suggests that untreated hearing loss is associated with a higher risk of cognitive decline and dementia.
To address hearing health:
- Get regular hearing check-ups
- Don’t hesitate to use hearing aids if recommended
- Protect your ears from loud noises
Conclusion
As the years go by, be aware of these less well-known yet potentially deadly habits. By avoiding them, you will improve your odds of sailing into your golden years feeling mentally and physically your best. Remember, it’s never too late to make positive changes to your lifestyle. Your future self will thank you for the mindful choices you make today.
References:
- Katella K. Why Is Sitting So Bad for Us? Yale Medicine. Published August 28, 2019. Accessed October 10, 2024. https://www.yalemedicine.org/news/sitting-health-risks#:~:text=Other%20research%20has%20linked%20prolonged,that%20seems%20to%20start%20early.
- Sleep Loss May Cause Permanent Brain Damage. Science.org. Published 2021. Accessed October 10, 2024. https://www.science.org/content/article/sleep-loss-may-cause-permanent-brain-damage#:~:text=Truck%20drivers%20and%20shift%20workers,See%20more%20Signal/Noise.
- Yu JJ, Manus MB, Mueller O, Windsor SC, Horvath JE, Nunn CL. Antibacterial soap use impacts skin microbial communities in rural Madagascar. PLoS One. 2018 Aug 20;13(8): e0199899. doi: 10.1371/journal.pone.0199899. PMID: 30125279; PMCID: PMC6101359.
- The Truth About Heart Vitamins and Supplements. Published 2019. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-about-heart-vitamins-and-supplementsDonovan NJ, Blazer D. Social Isolation and Loneliness in Older Adults: Review and Commentary of a National Academies Report. Am J Geriatr Psychiatry. 2020 Dec;28(12):1233-1244. doi: 10.1016/j.jagp.2020.08.005. Epub 2020 Aug 19. PMID: 32919873; PMCID: PMC7437541.
- Guarnera J, Yuen E, Macpherson H. The Impact of Loneliness and Social Isolation on Cognitive Aging: A Narrative Review. J Alzheimers Dis Rep. 2023 Jun 29;7(1):699-714. doi: 10.3233/ADR-230011. PMID: 37483321; PMCID: PMC10357115.
- Kulkarni MS, Miller BC, Mahani M, Mhaskar R, Tsalatsanis A, Jain S, Yadav H. Poor Oral Health Linked with Higher Risk of Alzheimer’s Disease. Brain Sci. 2023 Nov 7;13(11):1555. doi: 10.3390/brainsci13111555. PMID: 38002515; PMCID: PMC10669972.
- Lin FR, Yaffe K, Xia J, et al. Hearing Loss and Cognitive Decline in Older Adults. JAMA Internal Medicine. 2013;173(4):293-293. doi:https://doi.org/10.1001/jamainternmed.2013.1868.
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