We all know the usual suspects when it comes to premature ageing – drinking too much alcohol, not getting enough sleep, smoking and vaping, and a diet heavy in junk food. But there are plenty of everyday habits and hidden culprits that can impact your appearance, mobility, health and energy levels without you even realising.
Today, the average Australian life expectancy is 83.2 years, but this figure only considers your lifespan or chronological age, which marks the total number of years you’re alive. According to Lee-Fay Low, professor in ageing and health at The University of Sydney, it’s our health span or biological age – which represents the number of years without major disease or illness – that we should focus on.
“We accept our chronological age. We know that we’ll get older over time, but we can improve our biological age. It’s based on a whole lot of variables, from physical things like wrinkles and grip strength to biomarkers like blood pressure and cholesterol levels.”
While heart disease is the leading cause of death among Australians, recent data from the ABS found dementia is on the brink of overtaking it, which means focusing on brain health is more important than ever. This can be done by building our cognitive reserves, which accumulate over our lifespan from engaging in physically, socially, and cognitively stimulating activities, says Dr Emily Rosenich, a research fellow in neuropsychology within the Turner Institute for Brain and Mental Health at Monash University.
“Keeping our brains sharp and engaged helps protect them against ageing effects. You need to challenge the muscles inside your brain like any other muscle.”
The good news? It’s never too early – or late – to start. A few simple tweaks can help ensure that you’ll be in good shape in your golden years.
Living without a pet
Having a furry companion can help slow down the clock. “Owning a pet is a double hitter,” says Dr Rosenich. “Not only do they increase the amount of physical activity you do, but they’re also a source of comfort, helping to improve mood.” Some may be incidental activity, but some is also intentional activity (for example, taking the dog out for a walk). Researchers also found pet ownership protects against cognitive decline.
Neglecting your mental health
Stress doesn’t just mess with your head – it’s also a major contributor to premature ageing. Chronic stress floods your body with cortisol, which can cause inflammation and damage to DNA if produced for prolonged periods. It also weakens your immune system and hinders the body’s ability to repair damaged cells and tissues. Whether it’s through exercise, therapy or meditation, find ways to de-stress and prioritise your mental health.
Clocking up hours on the couch
After a long day, sinking into the couch for some binge-worthy TV feels like self-care, right? Unfortunately, long stretches of sitting are linked to increased inflammation in the body, which can accelerate ageing. Prolonged inactivity also increases the risk of heart attacks and strokes, as well as contributes to the risk of dementia. “The benefits of physical activity are pronounced for adults aged over 65, and that’s particularly true for memory,” says Dr Rosenich. Combat this by moving around during ad breaks, stretching, or investing in a standing desk if your workday is equally sedentary.
Skipping strength training
Cardio is great for your heart, but neglecting strength training can make you lose muscle mass and tone as you age. Muscle loss (known as sarcopenia) starts as early as your thirties and can lead to a weaker posture and slower metabolism. “We stereotypically think of older people as being frail or not able to walk, which is why we need to maintain or gain muscle mass to help ensure this doesn’t happen,” explains Professor Low. Try incorporating weight-bearing exercises like squats, push-ups, or resistance band workouts two to three times a week into your routine to maintain strength.
Putting off that hearing test
“Having hearing loss is a risk factor for developing dementia. Scientists are not completely sure why, however, one theory is that hearing loss places additional load on an already vulnerable brain, as it works harder to process and decode sounds,” says Dr Rosenich. Struggling to hear can also lead to social isolation, which is another risk factor for dementia.
Overloading on sugar-free snacks
Sugar-free treats might sound like a healthy option, but artificial sweeteners such as aspartame and sucralose have been shown to disrupt your gut health. An unbalanced gut microbiome can lead to inflammation, which is closely linked to ageing. Instead, indulge your sweet tooth with natural options such as berries, dark chocolate or a drizzle of honey.
Ignoring your posture
Slouching isn’t just bad for your back – it can actually make you look older. Poor posture compresses your spine, reducing your height and creating tension in your muscles, which can lead to a permanently hunched appearance. Regular yoga or Pilates sessions can work wonders to strengthen your core and improve your alignment, as can investing in a supportive chair and mattress.
Refusing to update your tech
If you can’t remember the last time you upgraded your device or joined a new social media network, there’s no time like the present. According to Professor Low, staying up to date with technology is an important piece of the puzzle. “Technology is critical for communication in that if you haven’t learnt how to use it, it can be harder to socialise, especially with younger generations.” What’s more, loneliness has been linked to many negative health consequences, including a higher risk of developing dementia, depression, and even heart disease.
Skipping sunscreen on cloudy days
Sunscreen is non-negotiable, even when it’s grey outside. Up to 80 per cent of the sun’s UV rays can penetrate clouds, causing damage that leads to wrinkles, dark spots, and potentially skin cancer. Include SPF50 or higher in your daily routine – rain, hail, or shine – your future self will thank you.
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