It’s often easy to miss just how much changes after we leave our twenties. By the time we reach our thirties, we might meet old friends or coworkers and realize we suddenly look older. According to Andrew Steele, a British writer and researcher, cultivating a few beneficial habits can help slow the aging process and keep you appearing more vibrant.
1. Prioritize Dental Care
If brushing your teeth at night feels tedious and you do it only occasionally, this can create more problems than just tooth decay. Excessive bacteria in your mouth can lead to gum disease, which is a mild but persistent source of inflammation. Long-term low-grade inflammation can place extra strain on your immune system’s ability to resist disease and slow aging, possibly accelerating the rate at which the body ages.
To avoid this, it’s best to brush twice each day. The American Dental Association recommends brushing for at least two minutes each time, using fluoride toothpaste, and cleaning between teeth with floss. These steps help preserve oral health and, by extension, support overall wellness.
2. Stay Physically Active
We’ve all heard that regular exercise helps keep you young. Research actually backs this up: People who work out often have longer telomeres compared to those who are largely sedentary. (Telomeres, located at the ends of chromosomes, shorten as we age.) Studies even suggest that individuals who exercise around five times a week, roughly 30 minutes each session, may enjoy “younger” telomeres—about nine years younger—than those who barely move.
That doesn’t mean exercise must be daunting. Harvard University research has shown that doing just 15 minutes of activity a day can potentially add three years to a person’s life expectancy. Whether it’s a walk around your living room or a quick cardio session, a little movement can go a long way.
3. Get the Right Amount of Sleep
Sleep provides a chance for the body to repair itself, as the brain clears out toxins during these restful hours. Not getting enough sleep can hasten the aging process, yet it’s also important not to oversleep. Focus on boosting the quality of your rest: aim for about seven hours a night, but try not to exceed 11 hours. Striking this balance can support healthier aging and general well-being.
4. Cut Down on Sugar
It’s tough to resist sweet treats, but eating too much sugar is linked with faster aging. One reason is its tendency to damage collagen, while certain enzymes can worsen this effect and contribute to more fine lines or wrinkles. Starting your morning with a cup of tea could help limit these enzyme impacts. Also, drinking enough water can assist in flushing toxins from your system, leading to better-looking skin over time.
By weaving these simple ideas into your routine—caring for your teeth, incorporating some daily exercise, aiming for enough quality sleep, and moderating sugar intake—you can support your body’s natural defenses against aging and maintain a more youthful appearance for the long haul.
