10 everyday habits that are secretly ageing you
We all want to stay youthful, but some of our daily habits could be speeding up the ageing process without us even realising it. Here are 10 common lifestyle choices that might be affecting your health and appearance, and simple steps you can take to prevent it.
1. Skipping sunscreen
Even on cloudy days, UV rays can damage your skin, leading to wrinkles and age spots over time. According to the Skin Cancer Foundation, up to 80% of the sun’s UV rays can penetrate your skin, even on overcast days. Make sunscreen part of your routine to avoid premature skin ageing.
A study published in Annals of Internal Medicine found that people who used sunscreen daily showed 24% less skin ageing than those who did not. Experts recommend using a broad-spectrum sunscreen with at least SPF 30 every day (or SPF 50+ if you’re in Thailand), regardless of the weather. Even if you’re just running errands, a quick application can save your skin in the long run.
2. Not drinking enough water
Dehydration can leave your skin looking dull and highlight fine lines. Water helps maintain skin’s elasticity, and staying hydrated keeps you looking fresh. Aim for at least eight glasses a day to give your body the hydration it needs.
Make it a habit to drink at least 8 glasses (about 2 litres) of water daily. For an extra hydration boost, consider eating water-rich foods like cucumbers, oranges, and watermelon. Your skin will thank you for the hydration inside and out.
3. Poor posture
Slouching doesn’t just affect your back. It can also make you look older by giving the impression of tiredness or lack of energy. Sitting up straight can improve your appearance and reduce strain on your muscles, preventing joint pain as you age.
Sitting or standing with proper alignment helps your muscles and bones work efficiently. A simple fix is to be mindful of your posture throughout the day, keep your shoulders back and your spine straight. Regular core-strengthening exercises, such as yoga or Pilates, can also improve posture and reduce strain.
4. Too much sugar
Excess sugar in your diet can damage collagen, the protein that keeps skin smooth and firm. Studies have shown that high sugar intake can lead to a process called glycation, which accelerates skin ageing. Cutting back on sugary foods can help keep your skin looking healthier for longer.
A study in the British Journal of Dermatology found that high levels of sugar in the diet accelerate skin ageing. To slow down this process, try to cut back on processed sugars and opt for natural sources of sweetness, like fruits, which are packed with antioxidants that protect your skin.
5. Stressing too much
Chronic stress can lead to a constant release of cortisol, a hormone that breaks down collagen and contributes to wrinkles. Practising stress management techniques like meditation or exercise can slow down these effects and help you feel more relaxed overall.
If you’re feeling overwhelmed, keeping on top of your health through regular wellness check-ups is also key. Health plans like Cigna’s offer coverage for preventive care services, making it easier to manage your health and catch potential issues before they turn into bigger problems.
- Get a customised plan that fits your lifestyle and needs.
- A comprehensive health check-up in Thailand costs around 5,000 to 10,000 thai baht. But with Cigna, it’s included for free– no extra charges!
6. Lack of sleep
Sleep is your body’s time to repair itself. When you don’t get enough sleep, your body can’t perform this repair work, which shows up as dark circles, puffiness, and fine lines. In a study by the University Hospitals Case Medical Centre, researchers found that poor sleepers had increased signs of skin ageing and slower recovery from environmental stressors like sun exposure.
Experts suggest getting between 7 and 9 hours of sleep each night. Establishing a bedtime routine, keeping your room dark and cool, and avoiding screens before bed can all contribute to better sleep and healthier skin.
7. Sitting for long periods
Too much sitting is linked to a higher risk of chronic diseases, which can also affect your skin and energy levels. A study in the American Journal of Epidemiology found that people who sit for over six hours a day have a higher risk of dying from premature age-related diseases. Standing up and moving regularly can combat these risks.
8. Drinking too much alcohol
Alcohol dehydrates the skin and can lead to wrinkles over time. It also dilates blood vessels, which can cause redness and puffiness. Limiting your alcohol intake can help maintain your skin’s firmness and tone.
Dermatologists recommend limiting alcohol intake and drinking water alongside alcoholic beverages to stay hydrated. Cutting back on alcohol can also improve your sleep quality, which further benefits your skin.
9. Overusing gadgets
These days, we spend hours staring at screens, whether it’s our phones, computers, or TVs. But too much screen time can strain your eyes, leading to squinting, which can cause fine lines around your eyes. Even worse, the blue light emitted from these devices can damage skin cells.
10. Neglecting preventive health care
Regular health check-ups and screenings are key to staying youthful on the inside and out. Prevention is the best approach to maintaining long-term health, and having a comprehensive health insurance plan can help with this. For example, Cigna insurance covers preventive care services like screenings and wellness checks, ensuring you’re on top of your health and preventing age-related illnesses early.
Taking small steps to adjust these habits can make a huge difference in how you feel and look over time. Simple changes, like adding sunscreen to your routine or managing stress better, can help you maintain your health and youthfulness.
| Feature | With Cigna | Without Cigna |
| Comprehensive Health Check-Up | Free – included in plan | 5,000 – 10,000 THB per check-up |
| Annual Check-Up | Free – included in plan | 1,500 – 3,500 THB per visit |
| Flu Shot | Free – covered annually | 800 – 1,500 THB per shot |
| Mammogram (after age 40) | Free – covered annually | 3,000 – 5,000 THB per screening |
| Colonoscopy (every 10 years, after age 45) | Free – covered every 10 years | 7,000 – 12,000 THB per screening |
| Vaccinations (e.g., measles, mumps, rubella) | Free – all necessary vaccinations included | Variable costs per vaccination, not covered |
What insurance plan is for you?
Comprehensive wellness plan
Ideal for those who value proactive health measures and frequent check-ups. This plan includes extensive coverage for preventive screenings, wellness modules (e.g., mental health, physical therapy), and international coverage for frequent travellers.
Recommended plan: Platinum plan
Benefits: Unlimited annual limit, access to top hospitals, full coverage for preventive care.
Active lifestyle plan
Perfect for individuals who stay active and want coverage that supports their healthy habits. This plan offers basic hospital coverage, outpatient services, and wellness add-ons like fitness and nutrition consultations.
Recommended Plan: Gold plan
Benefits: High annual limits, wellness modules, and maternity care options.
Basic coverage plan
Great for those who prefer straightforward, affordable coverage for essential health needs. This plan covers core medical expenses like hospital stays and preventive screenings while keeping premiums low.
Recommended plan: Silver plan
Benefits: International inpatient and day-patient cover, optional outpatient modules.
- Receive free preventive health checks, including screenings for common conditions, which are worth around 10,000 thai baht!
Comprehensive health plans like Cigna’s offer coverage for preventive care, helping you catch potential health issues before they become serious. Staying proactive about your health will keep you feeling and looking your best at any age.
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