We all dream of discovering the fountain of youth, right? We want our skin to stay as soft as it was when we were teenagers and to never hear our bones creak when we pick something up from the floor, thinking, “Oh, I feel old.”

However, your daily habits can make you age before you even start aging. Yes, you read it right. Something you do on a regular basis can be responsible for increasing your age faster than you expect. But before knowing about these habits, understand…

What is premature aging?

“Premature aging, also known as accelerated aging, refers to the onset of age-related physical and physiological changes in individuals, usually before the age of 40,” says Dr Sudeep Khanna, Gastroenterologist, Senior Consultant, Indraprastha Apollo Hospitals, New Delhi. india today,

• This phenomenon can result in a decline in physical and mental health, leading to a reduced quality of life.
• Many factors contribute to premature aging, including genetic predispositions, lifestyle choices, and environmental exposures.

Know the signs

“Wrinkles and fine lines are the most common signs of premature ageing, where lines start appearing around your mouth, forehead and eyes,” says Dr Rinky Kapoor, dermatologist at The Aesthetic Clinics, Delhi.

Age spots are also a sign. These are a type of dark spots that are often caused by exposure to harmful UV rays and the sun.

Apart from this, Dr. Bhavana Nookala, Consultant Dermatologist, Care Hospitals, Hyderabad, lists some more signs of premature ageing:

• dry or thin skinSkin appears drier and thinner than normal.
• Loss of skin elasticitySkin that is less firm and more likely to loosen.
• Hair ChangesPremature graying or thinning of hair.
• Decreased energy levelsFeeling more tired and having less energy.
• Joint painStiffness or discomfort in joints.

“Individuals may experience fatigue, loss of muscle mass, loss of bone density, decline in cognitive function, and decreased immune function. Other signs of aging include decreased libido and decline in vision,” Dr. Khanna explained.

Doctors also point out that premature ageing has a huge impact on oral health. Loss of teeth, xerostomia (dry mouth), weakening of chewing muscles and loss of taste buds all lead to a decrease in oral intake.

Habits you need to get rid of

1. following a poor diet: It’s important to watch what you’re putting into your body. Dr Nookala says a diet rich in processed foods, sugar and unhealthy fats can lead to premature ageing.
2. not getting enough sleepSleep deprivation is linked to premature aging in several ways. During sleep, the body repairs and regenerates skin cells. Sleep deprivation disrupts this process. Not only this, persistent sleep deprivation can weaken your immune response. Inadequate sleep can also increase inflammation in the body.
3. being in excessive sunlightDr. Kapoor says, “Daily habits like not using SPF when stepping out can potentially harm your skin health.” He adds, “Prolonged exposure to harmful UV rays can damage your skin’s natural barrier, leading to spots and wrinkles with age.”
4. SmokingDr. Khanna says smoking releases toxins into the body that damage skin cells and reduce elasticity, leading to wrinkles and age spots.
5. Excessive alcohol consumptionAccording to Dr. Khanna, “Excessive drinking causes dehydration of the skin and damages the liver, leading to an overall decline in health and accelerating the ageing process.”
6. Taking too much stressDr. Nookala says that constant stress can take a toll on your body. It increases the production of a hormone called cortisol, which can break down collagen and elastin in the skin. Additionally, stress increases the production of free radicals, unstable molecules that damage cells and contribute to aging.
7. not exercising: A sedentary lifestyle contributes to aging and health problems. Exercise improves heart health by strengthening the heart and improving blood circulation. However, a lack of physical activity is associated with an increased risk of cardiovascular diseases. You should note that without exercise, muscle atrophy can also occur, leading to decreased physical strength, mobility problems, and a higher risk of falls and fractures.
8. Avoiding skin careDr. Kapoor explains that skin care plays a vital role, so if you don’t use proper skin care products to maintain your skin health, you are more likely to age prematurely. Neglecting a skin care routine or using harsh products can lead to early signs of ageing.

What to do if you notice these symptoms?

Dr Kapoor says premature ageing can be a cause for concern, as you start feeling insecure about your facial features.

“If this concerns you, it may be helpful to consult a dermatologist. They can examine your skin closely and offer expert advice on how to slow down the aging process or at least reduce it,” she adds.

In the meantime, Dr Nookala says that if you notice signs of early ageing, you should pay attention to your diet and improve your sleep habits. Quitting smoking and limiting alcohol consumption can also help.

Dr Khanna further added that regular health monitoring is essential to address problems such as delayed gastric emptying and the increasing prevalence of atrophic gastritis, which increases the susceptibility to mucosal damage.

“It is also important to manage bacterial overgrowth in the small intestine, chronic diarrhea, low weight, malnutrition, and constipation in the large intestine. By addressing these gastrointestinal health issues, you can reduce some of the effects of premature aging and improve your overall health,” the doctor explains.

Now, here are some tips to stop ageing

• Eating a healthy diet rich in antioxidants and omega-3 fatty acids is essential.
• Foods like berries, nuts, and fatty fish help combat oxidative stress and inflammation, which are the main culprits for premature aging.
• Regular physical activity, such as aerobic exercise and strength training, is important for maintaining muscle mass, bone density, and heart health.
• Drinking enough water and engaging in mentally stimulating activities also contribute to slowing the aging process, and promote physical and cognitive health.
• Incorporate skincare products into your routine that contain ingredients like hyaluronic acid (moisturizes your skin), retinol (repairs your skin from within), vitamin C (boosts collagen production), niacinamide (diminishes fine lines and wrinkles), and ceramides (retains moisture in your skin).
• Try to avoid skin care ingredients like parabens, benzoyl peroxide, alcohol, and synthetic ingredients as they can be harsh on your skin.