Dehydration accelerates skin aging... How much water should you drink?

Even small daily habits can slow down the aging process. Let's learn about lifestyle habits that accelerate aging and shorten life expectancy.

 

 

Dehydration

If the body lacks water, the concentration of sodium, waste products, and other substances in the blood becomes thicker, accelerating the aging process. It is better to develop a habit of drinking water rather than coffee or other beverages when thirsty. The World Health Organization (WHO) recommends consuming 1.5 to 2 liters of fluids per day. However, since fluids can also be obtained through food, it is important to consider your usual meal intake and adjust water consumption accordingly.

The habit of frequently consuming processed foods accelerates aging. Processed foods contain high amounts of simple sugars, trans fats, and salt to enhance flavor and extend shelf life. Excessive intake of simple sugars, saturated fats, and sodium rapidly shortens telomere length, which is an indicator of cellular aging. A study from the University of Michigan found that eating one hot dog daily reduces life expectancy by 38 minutes. Furthermore, processed foods are high in calories, increasing the risk of obesity when consumed excessively. Obese individuals experience an accelerated aging process of fat cells.

It is better to shift from a processed food-based diet to one that emphasizes vegetables, fruits, whole grains, and nuts. According to a study published in the international journal Nature, replacing a processed food-based diet with a diet rich in nuts, whole grains, fruits, and legumes can increase life expectancy by 10.9 years for men and 10.4 years for women.

Lack of sleep interferes with cell recovery and causes hormonal imbalance, which accelerates aging. When sleep is insufficient, inflammation in the body increases, leading to a decline in the body's regenerative ability. To prevent premature aging, it is important to create a comfortable sleep environment and establish a regular sleep pattern. Getting 7 to 9 hours of sufficient sleep each day is crucial. According to a study by Harvard Medical School, men who sleep 7 to 9 hours daily have a life expectancy extended by 4.7 years, and women by 2.4 years.

Excessive exposure to ultraviolet rays accelerates skin aging. UV rays damage skin DNA, causing wrinkles and generating dark spots and freckles. Prolonged and continuous exposure to UV rays increases the risk of skin cancers such as melanoma. To prevent premature aging, it is advisable to apply sunscreen diligently and avoid UV exposure during the peak hours of 10 a.m. to 4 p.m., when UV rays are strongest.

Alcohol is a leading risk factor that causes negative changes in the body. In particular, excessive drinking of more than six drinks a week can cause gastrointestinal diseases and shorten lifespan. A study by the University of Cambridge in the UK found that drinking three or more drinks a day, regardless of the type of alcohol, reduces life expectancy by two years.

Smoking affects the risk of developing various cancers and is also a major cause of heart attacks, strokes, and chronic obstructive pulmonary disease. According to the U.S. Centers for Disease Control and Prevention, five to ten years after quitting smoking, the risk of developing cancer is halved, and life expectancy increases by about ten years.