You Don't Sleep Enough
If you don't get your ZZZs, your skin can start to wrinkle
and sag early. That's in part because your body releases more cortisol, a
"stress hormone" that breaks down the collagen that keeps your skin
smooth and springy. Try to set up a quiet, soothing bedtime ritual with regular
hours, and avoid alcohol, caffeine, and electronics before bed.
You're a Smoker
If you use tobacco, besides raising your chances of getting
cancer, you could end up with wrinkled, sagging skin at a younger age. Smoking
lessens blood flow that carries essential nutrients like oxygen to the surface
of your skin and may slow your body's production of collagen. Talk to your
doctor about ways to break the habit.
You're in the Sun Too
Much
Some sunlight is good for you, but soaking up too many UV
rays damages collagen in your skin and may cause your body to make too much of
a protein called elastin. You might notice your skin start to thicken and
develop a rough feel with deep wrinkles and varied color (age spots). If you
must be in direct sun, cover up with hats, long sleeves, and sunglasses. Use a
"broad spectrum" sunscreen that's got a rating of SPF 30 or higher.
You Don't Moisturize
Your Skin
If your skin dries out, it can give you the rough and scaly
look of an older person. Wash your skin once or twice a day. Try to be fairly
gentle because hard scrubbing can irritate it. Use a mild cleanser without
alcohol or other ingredients that could inflame, roughen, or dry out your skin.
Moisturize with cream twice a day to help seal in moisture that keeps you
looking young.
You're Not Eating
Healthy
The right foods help prevent heart disease, diabetes, and
other illnesses that sap your youthful energy. Consider the heart-healthy
Mediterranean diet. It's good for your brain, too. You may have to cut back a
little on fatty red meat, but you'll get healthy fats from foods like fish,
nuts, olive oil, and avocado, as well as plenty of whole grains, fruits, and
vegetables.
You Don't Exercise
Enough
Regular physical activity is a key way to keep yourself
feeling young. It strengthens your muscles, boosts your energy, and improves
your mood. Moving around keeps your brain sharp and lessens the risk of
age-related diseases like heart disease. You don't need to go to a gym or join a
rugby team. Some brisk walking, yard work, or even dancing is just fine -- 30
minutes on most days of the week should do the trick.
You Squint a Lot
When you squint, you crinkle up the skin on your face, which
over time can lead to lines and wrinkles. Actually, any expression you make
over and over can be a problem. If you're outside a lot, sunglasses might keep
you from squinting and help prevent the "crow's feet" that can
develop on the outside corners of your eyes. A large brimmed hat wouldn't hurt
either.
You Don't Have a
Social Network
Staying connected with friends and family can help you stay
young at heart -- and boost your emotional and physical health, too. It helps
stave off anxiety, depression, and the dementia linked to old age, including
Alzheimer's disease. And when you look for a community, remember, it's the
quality of your social connections that matter, not the quantity.
You Don't Watch Your
Blood Pressure
High blood pressure raises your risk of age-related problems
like vascular dementia and Alzheimer's disease, probably because it damages the
tiny blood vessels in your brain. People who control their blood pressure with
diet, exercise, and medication seem to be able to slow or prevent this brain
decline.
You Don't Lend a
Helping Hand
Your body releases more "pleasure hormones," or
endorphins, when you spend money on other people than when you spend it on
yourself. But it doesn't have to be money. The calmness, pleasure, and
connection you feel when you help someone often makes you do it more, which in
turn makes you even calmer and happier. It lowers stress and may even help your
heart health and immune system -- your body's defense against germs.
You Skip Your Checkup
You should see your doctor for a physical exam every year
after age 50. They'll check your blood pressure, cholesterol, and blood sugar.
High levels can lead to heart disease, dementia, and other age-related illness.
They may also check for any signs of mental decline, like memory problems. The
earlier you find out about problems, the quicker you can start to treat them.
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