Doctors Are Explaining How A Few Common Habits Can Ultimately Lead To Serious Illnesses Like Diabetes And Heart Disease Later Down The Road
It's easy to feel like we're invincible when we're young and not think about how everything we do now affects our health as we age. Yes, that tan you got when you were 20 on vacation in Mexico looked great at the moment, but it definitely caused skin damage to your future self.
Luckily, there are many things we can do now to protect our health and prevent future illnesses and conditions that commonly affect people as they age.
Since this can be a confusing and overwhelming topic, I spoke to experts and asked them how to best keep ourselves healthy starting now.
When asked about common health issues people often complain about in their 30s, 40s, or even 50s, medical director of integrative medicine at Memorial Sloan Kettering Cancer Center and author of The Wellness Principles: Cooking for a Healthy Life Dr. Gary Deng, MD, PhD replied: "People in their 30s complain about having less stamina, people in their 40s complain about weight gain and those in their 50s complain about early signs of diseases, such as pre-diabetes/diabetes, high cholesterol, cardiovascular diseases, and certain types of cancer (breast and colon cancer come on top)."
While people might have these common complaints, there are things doctors recommend you stop doing and start doing more to prevent these future illnesses and diseases. Here are some of them.
Unhealthy habits you should stop doing:
Eating an unhealthy diet and abusing alcohol.
"They [all of these things] are like putting dirt into your gas tank, running the engine at 5000 rpm, and driving over potholes at high speed," explained Dr. Deng.
Living a primarily sedentary lifestyle.
Spending the majority of your life sedentary — meaning you sit for most of your day and are not active — increases your risk of many chronic health problems, including obesity, type 2 diabetes, some types of cancer, and cardiovascular disease.
Simple solutions include walking to work, taking breaks throughout the day to walk around your home or office, taking the stairs instead of the elevator, and getting up to walk around your home while watching TV.
Smoking and vaping consistently.
Developing the unhealthy habit of smoking and vaping can lead to lung cancer and cardiovascular diseases later on in life.
Not wearing sunscreen.
"Wear sun protection every day. UV rays damage the DNA in our skin cells and slow production," explained Dr. Diane Madfes MD, FAAD, assistant professor of dermatology at Mount Sinai School of Medicine.
In addition to skipping sun protection, Dr. Madfes warns against picking your skin, especially when you have a blemish or pimple. Lastly, always remove makeup and wash your face at night. "All these things increase free radical damage to our skin cells and oxidative stress on our lipids," she told BuzzFeed.
Living a fast-paced stressful life.
"The chronically high level of adrenalin does a lot of damage to our body and mind. Eventually, it can lead to chronic anxiety, insomnia, fatigue, depression, high blood pressure, over-eating, substance abuse, and burn-out," Dr. Deng explained.
Not getting adequate sleep.
"The average night's sleep in the United States before light bulbs were invented 150 years ago was about nine hours. We are now down to six and three-quarters. Poor sleep causes premature aging (by dropping the levels of the fountain of youth hormone called growth hormone) as well as a 30% higher risk of obesity and increased risk of chronic pain and dementia," Dr. Teitelbaum Dr. Jacob Teitelbaum, MD told BuzzFeed.
Healthy habits to incorporate into your life:
Taking a multivitamin to reduce dementia risk.
"Research shows that simple things can dramatically decrease dementia risk. For example, taking a good multivitamin can help. A recent Harvard study showed that multivitamin use was associated with three years less brain aging," he said.
In addition, physical exercise and avoiding a sedentary lifestyle can also help prevent dementia in the long run. Limiting alcohol intake and having a healthy diet of dark leafy greens, berries, whole grains, beans, nuts, fish, and healthy fats will also help reduce dementia risk.
Reduce stress levels by practicing gratitude and enjoying a hobby.
"Practice gratitude. Every day before going to sleep, say to yourself, "Today, I am grateful for ..." Take a half-hour or one-hour 'vacation' every day. By 'vacation,' I mean immerse yourself in things you love to do that make you happy and relaxed," he said.
"Be it reading a book, listening to music, gardening, playing with kids, or spending time with close friends. There has to be relaxed 'downtime' every day. Lastly, learn some self-care stress reduction practices, such as meditation, yoga, tai-chi, etc., and practice them regularly," Dr. Deng added.
Prevent type 2 diabetes by reducing excessive sugar intake and exercising regularly, preferably in the sunshine.
It is estimated that 1 in 3 Americans will become diabetic by 2050 — type 2 is the most common form. "Simply reduce excessive sugar intake and exercise regularly, preferably in the sunshine," advised Dr. Teitelbaum.
Avoiding smoking and eating a diet full of whole grains, fruits, and vegetables with limited processed foods can also help reduce your risk of diabetes in the future.
Try going to sleep one hour earlier to help repair aging skin.
"Sleep regenerates and takes advantage of our nightly repair," explained Dr. Madfes. During deep sleep, our bodies produce more collagen, which helps plump our skin, reduce the appearance of wrinkles, and repair damaged skin cells.
As always, schedule your annual checkups with your doctors and speak to them if you have any questions or concerns.
