11 Everyday Habits That Could Be Aging You Faster, According To A Doctor

As individuals progress from adolescence into adulthood, some start noticing signs of aging sooner than expected. While youth is generally associated with boundless energy and resilience, certain daily routines and habits can fast-track aging, making people feel and appear older than they are.

Many self-care habits—whether poor posture, skipping skincare, or a lack of consistent physical activity—become part of daily life without much thought. Yet, by focusing on healthy practices, anyone can maintain a youthful mindset and energy well into their later years.

Geriatrician Dr. Lucy Pollock, who has over three decades of experience, sheds light on how lifestyle choices can directly affect aging.

Her recent book, The Golden Rule, explains how seemingly small behaviors accumulated over time can impact one’s overall health, appearance, and physical vitality. Her research suggests that it’s never too late to make adjustments; even minor routine shifts can keep the mind sharp and the body resilient.

We’ve highlighted 11 habits Dr. Pollock identifies as standard accelerators of aging, along with easy, actionable strategies to counter each. These habits encompass various aspects of daily life, such as movement, nutrition, sleep, and stress management.

By addressing these areas, people can support a more vibrant, long-lasting sense of well-being, regardless of age. Considering these habits and making small, consistent changes can be the key to fostering a healthier, more energetic lifestyle at any stage, preserving vitality for years to come.

Making excuses to stay in

We’ve all been there—sometimes, a cozy night on the couch sounds better than going out. However, Pollock points out that this tendency becomes more common with age.

"Even simple things like going to a play or a concert. People say, ‘I don’t think I’ll be able to do that. It’ll be crowded, and parking will be a nightmare.'"

According to Pollock, people often look for reasons not to go rather than simply deciding to go.

However, research shows that social activities are associated with a longer, healthier life. Choosing plans over excuses can help us stay active and engaged.

“You might need to look up parking, sure, but you’ll be able to park,” she adds.Pexels

Avoiding Connections with the Young

It might feel challenging to keep up with the latest slang or trends from younger generations, but Pollock believes that refusing to try can speed up aging.

“I see this play out daily in my clinic and on my wards,” she shared. “When people can tell me about what their grandchildren are up to or have them visit, they really light up and seem much more engaged.”

According to Pollock, an “exceptional skill” as we age is to stay “interested in the young and benevolent towards them.”

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Holding onto your cash

If you're still reeling from your latest online splurge, this might be a bit of a stretch. But giving a bit to charity—if it’s within your budget—can bring a sense of purpose and fulfillment that does wonders for mental health.

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The Role of Nutrition in Aging

Nutrition plays a pivotal role in how we age. Dr. Joel Fuhrman, a leading nutritionist, emphasizes that nutrient-dense foods can help slow aging processes and promote overall health.

He explains that diets rich in fruits, vegetables, whole grains, and legumes provide the antioxidants and anti-inflammatory compounds that combat cellular damage. Moreover, he advocates for minimizing processed foods and sugars, which can accelerate aging and contribute to chronic diseases.

Incorporating a variety of colorful foods can ensure diverse nutrient intake, improving skin health and vitality.

Dr. Alison Gopnik, a developmental psychologist, highlights the importance of social connections in combating feelings of loneliness that can accelerate aging. She notes that maintaining strong relationships contributes to emotional stability and overall well-being.

Engaging regularly with friends, family, and community can provide support and joy, fostering a sense of belonging. Dr. Gopnik recommends dedicating time each week to social activities, reinforcing the idea that human connections are vital for a vibrant life.

Taking Too Many Pills

It’s tempting to reach for painkillers whenever a headache strikes, but some medications, like antihistamines, can have long-term effects on your brain. Studies shared by The Telegraph suggest that extended use may even raise the risk of dementia.

If you’re already taking medication regularly, Pollock recommends talking to your doctor before making any changes. She uses the acronym ‘BRAN’ to help people weigh their options: Benefits, Risks, Alternatives, and Nothing.

“Always read the small print,” she advises. “A is for Alternatives, and finally, N stands for Nothing. What happens if you do nothing?”Pexels

Dwelling on every little ache

This loops us back to those puzzling aches and pains. Pollock pointed out that distraction can be "useful when dealing with minor complaints." She explained that pain, low mood, and anxiety often feel worse when there's nothing else to focus on.

"We know that at any age. So staying engaged and keeping interests beyond your own health is really important," she added.Pexels

Moving to a Bungalow

It might be a surprise, but having stairs in your home can benefit you as you age. A 2018 study of over 6,000 people aged 65 and older, published in BMC Geriatrics, found that stairs helped prevent age-related physical decline. Climbing stairs strengthens leg muscles and keeps arteries flexible, supporting a healthier heart and body.

Pollock advises: “If you move into a bungalow while you’re still able to manage stairs, try to find another way to keep up that muscle strength."You see lots of people now pop into a lift to go two or three flights of stairs. You think, ‘For goodness’ sake, don’t do that!’”Pexels

Dr. Terry Wahls, a physician and researcher, points out that physical activity is crucial for maintaining youthfulness. She states that regular exercise stimulates the production of growth factors that promote new cell growth and repair.

Incorporating aerobic and strength training exercises into daily routines can enhance muscle mass and cardiovascular health, both key components in combating aging. Dr. Wahls recommends a balanced approach to physical activity, aiming for at least 150 minutes of moderate exercise each week.

Avoiding Tech

This one’s an easy fix. Pollock explains that refusing to get comfortable with new technology can isolate one from everyone else.

“Embrace tech,” she says, “and learn to use FaceTime so you can stay connected with your grandkids when they’re off traveling. There’s really nothing to gain from being a Luddite.”Pexels

Refusing to get a hearing aid

If you’re not dealing with hearing issues now, it might seem like nothing to worry about—until age catches up. However, Pollock explains that poor hearing is linked to cognitive decline. Admitting you may need a hearing aid could help protect against that decline.

"And it is one of the things that we can do that will help improve your chances of not getting dementia," Pollock added.Pexels

Too Much Sitting Around

There’s always the temptation of that comfy sofa, but Pollock explained that “being able to stand from a chair is the key to maintaining your independent life.”

“You need to stand up every 20 minutes,” she advised. “If you’re watching TV, that means getting up every ad break. Don’t just sit there mindlessly hitting ‘next episode.’”

Pollock encouraged people to keep moving, even if it leaves them winded.

“I’ve had people tell me, ‘I don’t like walking fast or running because I get out of breath.’ But that’s the point—you’re kind of supposed to!” she said.“Exercise that leaves you a little breathless is actually a very good thing for most people.”Pexels

Mindfulness and Aging

Mindfulness practices have gained attention for their role in promoting mental well-being as we age. Dr. Jon Kabat-Zinn, founder of the Mindfulness-Based Stress Reduction program, emphasizes that mindfulness can help individuals manage stress, which is a significant factor in the aging process.

Regular mindfulness meditation can lead to improved emotional regulation and reduced anxiety, allowing for a more youthful mindset. Dr. Kabat-Zinn suggests starting with just a few minutes daily and gradually increasing the duration.

Assuming you won’t need constant guidance

While many people will experience seeing a physiotherapist later in life, Pollock emphasized that one need not depend on them every step of the way.

“What the physio does is tell you what you need to do, and then you get on with it. You don’t need to have a session with them every time,” she explained.“It comes back to people wanting a magic pill to make them stronger and improve their balance. But, I’m afraid, that’s in your own hands. Do your physio exercises, build your strength. Grab a walking pole and start moving again. That’s really important.”Pexels

Thinking that age means frailty.

We naturally lose some muscle as we age, but that doesn’t mean older adults can’t boost their strength. Simple exercises like walking, lifting one leg at a time from a seated position, or even using household items like a milk carton as weights can help keep muscles strong before frailty sets in.

Pollock includes these kinds of exercises in her routine by doing 20 squats while she brushes her teeth.

“My daughter calls them ‘meanwhile exercises’—things you can do while waiting for the kettle to boil,” she explained.

The doctor also suggested balancing on one leg with closed eyes.

“With practice, you can actually improve your balance—not just maintain it, but make it better.”

Beyond exercise, Pollock emphasized the value of a positive mindset.

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Aging happens to everyone, but how quickly we feel older can depend significantly on our daily habits. Dr. Pollock highlights that making a few healthy changes can help us keep our energy, stay active, and maintain a youthful outlook.

By focusing on these 11 essential habits, anyone can boost their chances of looking and feeling young for longer, helping them to enjoy each stage of life with vitality and confidence.

In conclusion, the habits we cultivate daily can significantly impact how we age, both physically and mentally. Experts like Dr. Joel Fuhrman and Dr. Terry Wahls emphasize nutrition and exercise, while mindfulness advocates like Dr. Jon Kabat-Zinn stress the importance of mental well-being.

Moreover, fostering strong social connections, as highlighted by Dr. Alison Gopnik, can further enhance our resilience against the aging process. By integrating these expert insights into our lives, we can promote a healthier, more youthful existence for years to come.