How To Prevent Premature Aging (9 Things You Can Do)

                                    How to Prevent Premature Aging

Have you ever seen a person who looks much older than their real age? When you look much older than your age, you have experienced what we call premature aging. The desire of most people is to age gracefully and I’m sure you’d want to know how you can prevent premature aging.

You can prevent premature aging by taking care of your skin and eyes, removing makeup before sleeping, and getting adequate sleep. You should also avoid junk food, stop smoking, reduce alcohol intake, reduce stress, exercise regularly, and avoid a sedentary lifestyle. 


If you’d like to know how to prevent premature aging, you are in the right place. This article will explain the above points in detail. Let’s dive right in.


How to Prevent Premature Aging


It’s a given that even if you have the best genes, you’ll gradually age – you’ll develop wrinkles, your hair will turn grey, your hair will thin or fall out, etc. However, you can control or prevent premature aging by doing the following 9 things.


1. Take Good Care of your Skin


The first signs of premature aging usually start to show on your skin. These signs include the following:

  • Dry, itchy, or flaky skin
  • Wrinkles on the face or hands
  • Sagging
  • Fine lines
  • Turtle neck
  • Gaunt hands
  • Gaunt face

You can prevent these signs of premature aging by taking good care of your skin from an early age. 


Here’s how to prevent premature aging of your skin: 


Drink plenty of water 


Drinking 8 glasses of water per day works wonders on your skin. The water keeps your skin healthy, hydrates your body, and moisturizes your skin, thus increasing the skin’s elasticity. When your skin’s elasticity increases, it prevents the following:

  • The premature appearance of wrinkles
  • The premature appearance of fines lines
  • Sagging

Avoid exposing your skin to too much sun


As you grow older, your face, neck, and hands can age prematurely if you expose them to too much sun (photo-aging). Photo-aging is when UV rays from the sun gradually damage your skin’s structure. As a result, your skin can develop spots, wrinkles, or lose its elasticity.


Here are things you can do to avoid exposing your skin to too much sun:


Wear sunscreen


One of the best ways of protecting your skin from harmful UV rays that can cause premature aging is by wearing sunscreen. Make it a habit of wearing sunscreen daily. The best sunscreen is one with at least 30 Sun Protection Factors (SPF)


It’s best to apply sunscreen to your entire body when going outdoors. If possible, avoid exposing your skin to the sun for hours on end, even if you are wearing sunscreen.


Wear a hat


On top of wearing sunscreen, you can protect your skin further by wearing a hat when you are outdoors. For instance, a good, sun-safe hat can protect your entire face, ears, neck, back, and head from the sun. Bucket hats and broad-brimmed hats are great at providing protection against UV rays.


Wear sunglasses


Your eyes and the skin around them can also age prematurely if you expose them to sunlight for prolonged periods. For instance, exposing your eyes to intense sunlight could lead to macular degeneration of the eyes, a problem that could quickly cause loss of central vision. 


According to experts, the best sunglasses should give your eyes 99% to 100% protection from the sun. The best sunglasses are UV 400-protected sunglasses as they provide your eyes with almost 100% protection from UV rays.


2. Avoid Sleeping with Makeup on Your Face


Before you go to sleep, it’s best to clean your face to remove any makeup. If you always sleep with makeup on, it can cause premature aging of your face. The makeup prevents your skin from breathing or repairing itself sufficiently and over time, you may start to notice the following:


  • Wrinkles
  • Fine lines
  • Lifeless skin
  • Dull skin
  • Gaunt hands
  • A gaunt face

Sleeping with makeup on can cause premature aging. This is because when your skin is covered in makeup, it isn't able to breathe and repair itself properly. Over time, this can lead to the formation of fine lines and wrinkles. In addition, sleeping with makeup on can also make your skin look dull and lifeless.


Using a mild cleanser and warm water before going to bed is a great way of removing makeup from your face. 


3. Get Adequate Sleep to Prevent Premature Aging


If you want to get healthy skin that doesn’t age prematurely, it’s important to get at least 8 hours of sleep daily. Suppose you go without regular and quality sleep. In that case, you may notice the following signs of premature aging on your skin:

  • Reduced skin elasticity, leading to sagging
  • Uneven pigmentation
  • Increased fine lines and wrinkles

Premature aging comes because a lack of adequate sleep decreases your skin’s ability to rejuvenate and repair itself. 


4. Avoid Junk Food


What you eat daily could make you age prematurely. For instance, eating junk food may cause premature aging as this kind of food has high amounts of salt, sugar, or trans fats. For instance, trans fats can constrict or stiffen your blood vessels and arteries leading to a reduction of blood supply to your skin. 


When this happens, your skin starts to show signs of premature aging. 


The junk food to avoid include:

  • Sugary drinks – soft and energy drinks
  • Biscuits and cakes
  • Sweets and chocolate
  • Processed meat – bacon
  • Fast foods – pizzas, burgers, or fries

Instead of junk food, it’s best to eat a balanced diet daily so that your body gets the nutrients it requires to produce healthy skin cells. A diet full of veggies and fruits is great for combating fine lines and dull complexions. 


Below are some of the best veggies and fruits to prevent premature aging:

  • Avocado
  • Watercress
  • Spinach
  • Papaya
  • Broccoli
  • Blueberries

5. Stop Smoking to Prevent Premature Aging


Smokers tend to age prematurely faster than non-smokers. The reason is that the nicotine in cigarettes constricts the blood vessels leading to reduced blood flow to the skin. As a result, the skin doesn’t get the sufficient nutrients it requires to remain healthy. 


When your skin doesn’t get enough nutrients, you start to notice signs of premature aging. These signs of premature aging include the following:

  • Wrinkles all over your body 
  • Dry skin
  • Sagging skin
  • A hollow, gaunt face

If you quit smoking, you’ll notice that your skin will start to look youthful within a short while. 


6. Reduce Your Alcohol Intake


If you drink excessively, the chances of experiencing premature aging are high. Drinking approximately 6 units of alcohol - two glasses of wine each measuring 250 ml per week is acceptable. 


However, drinking over 29 units of alcohol – approximately ten glasses of wine each measuring 250 ml per week can be detrimental to your body.


Drinking too much alcohol daily can cause premature aging in the following ways:

  • Too much alcohol can dehydrate the body: Alcohol removes water from your body leading to dehydration. Persistent dehydration can dry out your skin, cause it to sag, and lose shape. As a result, you look older than your age. 
  • Too much alcohol could slow your brain: When you drink, the alcohol goes straight to your brain. If you drink heavily for a prolonged period, the brain cells start to shrink leading to aging-related diseases such as dementia or Alzheimer’s disease. Such diseases make you behave and look like you’re older than your age.

So, if you want to age prevent premature aging, reduce your alcohol intake from today.

7. Practice Stress Management Techniques


If you have prolonged stress, you can start to experience premature aging. The brain pumps a high amount of cortisol (a stress hormone) when you’re stressed. Too much cortisol can block collagen and synthase – these are the substances that keep the skin vibrant and plump. 


Suppose you want to prevent premature aging. In that case, you should practice stress management techniques such as:

  • Meditation to calm the mind.
  • Yoga to quiet your mind.

8. Exercise Regularly to Prevent Premature Aging


The importance of exercising regularly to prevent premature aging and other health problems cannot be overemphasized. Regular exercise promotes your sense of well-being and overall health. In addition, it prevents premature aging in the following ways:

  • It boosts blood circulation: When you exercise regularly, blood circulation in your body increases. When blood circulation in the body increases, your skin cells become healthier thus preventing premature aging.
  • Exercise improves posture: If you live a sedentary lifestyle, you’re more likely to experience loss of bone density and muscle faster than a person who exercises regularly. Loss of bone density and muscle can affect your spine leading to premature aging. So, exercise regularly to maintain a healthy posture for longer. 

Some of the exercises you can do regularly to prevent premature aging are:

  • Walking
  • Climbing stairs
  • Aerobics
  • Resistance training
  • Squats
  • Swimming
  • Cycling

9. Avoid a Sedentary Lifestyle to Prevent Premature Aging


If you want to stay young for longer, it’s best to avoid a sedentary life – inactive life. You see, your body’s cells age faster when you live an inactive life. As a result, your muscles, bones, skin, eyes, brain, etc. suffer and you start to look older than your age. 


So, keep going to prevent premature aging. 


Below are some things you can do to keep your body and brain active even as a senior citizen:

  • Exercise regularly
  • Meditate
  • Learn a new skill
  • Learn a new language
  • Knit
  • Draw
  • Read
  • Socialize
  • Travel
  • Blogging
  • Journaling

Final Thoughts


Aging is inevitable. However, you can prevent premature aging and age gracefully by making some lifestyle changes. You can also use some products to give your body cells a boost. 


I hope this article will help you make the necessary changes to prevent premature aging. 






I'm a life coach, teacher, mother, wife, writer, and blogger. I love writing about well-being, relationships, and family.

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