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Although the causes of aging are not fully known, they can be divided into two groups: extrinsic and intrinsic.
Genetic factors cause intrinsic aging, but lifestyle decisions, including alcohol consumption, smoking, nutrition, exercise, and stress reduction, are responsible for extrinsic aging.
I help CEOs, athletes and celebrities biohack their bodies and improve their health through external variables as a longevity and regenerative medicine practitioner.
My own experience has shown me that the biggest mistake that accelerates aging is poor-quality sleep:
Why a lack of sleep speeds up aging
Sleep is often compromised in our fast-paced lives, whether by necessity or choice. The need for adequate sleep for a healthy existence cannot be denied.
The body repairs itself when we sleep. Getting seven to eight hours of sleep per night improves immunity, energy levels, metabolism, cellular and tissue health, and cognitive performance.
Meanwhile, lack of sleep can lead to many health problems such as high blood pressure, depression, obesity, stroke, diabetes and heart disease.
A lack of sleep can also cause:
1. Wrinkles and premature skin aging
Our skin is made up of several proteins, including collagen and elastin, that help keep it firm and plump as we age.According to some studies, too little sleep can affect the strength and quality of elastin and collagen, which can lead to skin wrinkles.
2. Cognitive impairment
In the short term, sleep deprivation can lead to cause a decline in motor skills, slow down information processing, reduce our attention spans and emotional capacity, and impair our judgement.
Chronic sleep problems have been linked to higher risk of cognitive decline, impaired memory and Alzheimer’s disease.
3. Weakened immunity
Our immune system is our body’s first line of defense.
Our immune system produces cells that help the body defend against infections that can cause illness while we sleep. Cells move to the parts of the body where they are needed after the end of the sleep cycle.
Studies indicate that when we don’t get enough sleep, our bodies can’t even fend off these invaders. In addition, recovery from illness will take longer.
Sleeping well is the No. 1 way to slow down aging
Many people are unaware of the negative effects that lack of sleep can have on our general health. Fortunately, there are simple lifestyle adjustments you can make to improve your sleep:
- Be consistent. A regular sleep pattern contributes to maintaining a healthy circadian rhythm.
- Walk outside in the morning sun as soon as you wake up. It can help you fall asleep earlier at night by resetting the body’s circadian clock for the morning.
- Limit your alcohol and caffeine intake. To maintain the quality of your sleep, cut out alcohol and caffeine eight hours and three hours before bedtime, respectively.
- Before bed, reduce screen time. It has been observed that blue light from electronics has a negative effect on sleep.
- Establish a quiet evening ritual. Making it a routine to read a book or take a warm bath can help you fall asleep by signaling your body that it’s time to relax and go to bed.
- Turn your bedroom into a sanctuary. Invest in an eye mask, quality bedding, a comfortable mattress, or anything that makes you feel calm.
Dr. Neil Paulwin specializes in reproductive medicine and longevity. He is also the host of the podcast Life Optimized. Dr. Paulwin is a renowned authority on biohacking and human optimization. He is known for his remarkable work using a hyper-personal approach to improve the health of his patients, who include A-list celebrities, Fortune 500 executives and Olympic athletes. Follow him on Instagram and YouTube.
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