There are two ages most prone to "cliff-like aging". These habits that accelerate aging should be changed.

People usually do not age at a uniform rate, and the speed of aging is different at different ages. Recently, a study found that when people reach these two ages, they will experience "cliff-like aging"!

Two ages are most likely to experience “cliff-like aging”

In August 2024, researchers at Stanford University published a study in the journal Nature Aging, finding that aging is not a simple linear process, but rather undergoes dramatic changes at certain ages, especially in our 40s and 60s .

Specifically:

In your 40s: Significant changes occur in molecules related to cardiovascular disease, lipid metabolism, alcohol metabolism, skin and muscle. These changes predict a person's susceptibility to age-related diseases.

In your 60s: Significant changes in molecules related to immune regulation, oxidative stress, carbohydrate metabolism, kidney function, cardiovascular disease, etc. These changes are closely related to the aging process, cardiovascular health, diabetes, etc.

5 Signs of Aging That Are Easily Ignored

1

Buttock sagging

As we age, our buttocks will slowly sag and expand outward. People who sit for long periods of time will accumulate fat in their buttocks faster. Long-term sitting means lack of exercise. If you also consume a lot of high-sugar and high-fat foods, the fat ratio will be relatively higher than the muscle ratio. As the muscles decrease, the soft tissues of the body will become bloated.

This group of people should reduce their sitting time and increase hip muscle exercises, such as squats or leg raises to tighten the hip muscle tissue.

2

Hairline moving up

The way hair ages is when it turns gray and begins to fall out, especially the upward movement of the hairline, which has become the focus of attention for young people today. Staying up late and too much mental stress leading to endocrine disorders are the main causes of hair loss.

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3

Waistline becomes thicker

Some women's waistlines become thicker when they reach menopause. This is not only due to the slow metabolism caused by aging, but also caused by a combination of factors. The decrease in estrogen levels can also affect the metabolism of body fat.

4

Fallen arch

As we age, the muscles and ligaments in the soles of our feet degenerate, causing the arches to collapse and lose elasticity. At the same time, the tendons and ligaments that connect the tiny bones lose their elasticity, causing the feet to become longer and wider. If you choose shoes according to your original size, it is easy to cause pain in the soles of your feet and other problems.

5

Widening of the gaps between teeth

The oral cavity also ages. When the gaps between a person's teeth begin to widen and get wider, it indicates that there is a problem with the teeth, which may be caused by gum recession or inflammation around the gums.

These habits accelerate aging

It's time to change it.

1

Overeating accelerates aging

In addition to making people fat, eating too much can also make people age faster. In 2023, German researchers published a study in the journal Nature showing that restricting diet and inhibiting insulin signaling can reverse most of the changes associated with aging. The study provides clues for how to promote healthy aging, such as restricting diet.

Suggestion: Don’t eat too much, but don’t eat too little either. Eating until you are 70% to 80% full is the key to longevity and health.

2

Lack of sleep accelerates aging

Lack of sleep may accelerate aging. In March 2024, researchers from Tsinghua University published a study in the journal Scientific Reports showing that 7 hours of sleep is the best for longevity, while too much or too little sleep increases phenotypic age and promotes biological aging.

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Suggestion: Try to reduce exercise before going to bed, don't drink strong tea, reduce indoor light, and create a good sleeping environment for yourself. More importantly, don't play with your phone before going to bed, otherwise you may sleep worse and worse.

3

Drinking too little water accelerates aging

A study published in The Lancet in 2023 showed that when a person's blood sodium exceeds the standard, the risk of aging and chronic diseases increases significantly. High blood sodium is usually a sign of insufficient water in the body. Drinking enough water every day is also an effective way to delay aging and prolong life.

Suggestion: It is too late to drink water when you feel thirsty. If you don’t feel thirsty, you should take the initiative to drink small amounts of water multiple times.

4

Lack of exercise accelerates aging

A 2021 study published in the journal Aging Cell showed that even if exercise is not started until later in life, it can slow the effects of aging, with exercise mitigating age-related methylation shifts and reducing epigenetic aging in skeletal muscle.

Suggestion: There are many ways to exercise, such as running, playing basketball, walking, practicing Tai Chi, etc. The key is to persist and never waste your body.

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5

Not using sunscreen can cause photoaging

External factors such as ultraviolet radiation, smoking, exposure to the sun and wind, and exposure to toxic and harmful chemicals can also cause skin aging. Among them, ultraviolet radiation is the most important factor leading to exogenous skin aging, also known as photoaging.

Recommendation: If you do a good job of sun protection on a regular basis, you can control or slow down the damage caused by photoaging to your skin. You can choose physical sun protection, such as wearing a hat, mask, umbrella or sun-protective clothing, or you can apply sunscreen externally.

6

Bad mood accelerates aging

In 2022, scientists from the Chinese University of Hong Kong and other research institutions published a study in the journal Aging-Us, proving that aging is not only determined by physiological factors, but also affected by psychological state. Eight psychological variables accelerate aging, namely: worry, lack of concentration, depression, despair, fear, difficulty sleeping, sadness, and loneliness.

Suggestion: When you are angry, consciously change the topic or do something else to distract yourself, such as watching a movie, listening to music, taking a walk, etc., to relax your nervous emotions. When you encounter unhappiness and grievances, don't suppress them in your heart, tell your close friends or relatives or cry to release the depression.

7

Too much stress accelerates aging

In 2023, a study published in Cell Metabolism showed that people do age under severe stress. However, once you get out of severe stress, stress-induced aging can be reversed.

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Suggestion: If you want to delay aging, you must learn to release stress. Taking a hot bath, taking deep breaths, making more friends, and going out to relax are all simple and effective ways to relieve stress.

References

[1]Shen, X., Wang, C., Zhou, X. et al. Nonlinear dynamics of multi-omics profiles during human aging. Nat Aging (2024).

[2] 2019-05-24 Health Times: “Five Signs of Aging That Are Easily Ignored”

[3]Ageing-associated changes in transcriptional elongation influence longevity.doi.org/10.1038/s41586-023-05922-y

[4] 2017-12-01 Health Times “Why do you age faster than others?”

[5]You Y, Chen Y, Liu R, Zhang Y, Wang M, Yang Z, Liu J, Ma X. Inverted U-shaped relationship between sleep duration and phenotypic age in US adults: a population-based study. Sci Rep. 2024 Mar 15;14(1):6247.

[6] 2021-09-25 People's Daily Health Account "Rehabilitation Therapy" "After 50, aging will become faster and faster. How to deal with it? Doctors give you 4 suggestions"

[7]Middle-age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality. eBioMedicine, January 02, 2023

[8] 2019-11-26 Health Times: "It's too late to drink water when you're thirsty"

[9]Murach, KA, et, al. (2021). Late-life exercise mitigates skeletal muscle epigenetic aging. Aging Cell, 21(1).

[10] 2022-08-03 Healthy Tianjin "No sun protection in summer will cause your skin to age quickly"

[11]Galkin, Fedor, et al. "Psychological factors substantially contribute to biological aging: evidence from the aging rate in Chinese older adults." Aging 14.18 (2022): 7206-7222.

[12] 2023-11-24 Changchun Sixth Hospital "12 ways to manage negative emotions and become a better person"

[13]Jesse R. Poganik et al., (2023). Biological age is increased by stress and restored upon recovery. Cell Metabolism.

Planning and production

Source: Health Times

Reviewer: Tang Qin, Director of the Science Popularization Department of the Chinese Medical Association, National Health Science Popularization Expert

Editor: Yinuo

Proofread by Xu Lai and Lin Lin

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