A recent study has found that having someone within your network who causes you stress \u2013 described as a \u201chassler\u201d \u2013 can add roughly nine months of extra biological age and cause cells to age about 1.5 per cent faster per year.<\/p>\n
\u201cWhen we\u2019re regularly exposed to difficult or emotionally draining relationships, the body activates a chronic stress response,\u201d says Dr Nirusha Kumaran, a GP and functional medicine specialist. \u201cOver time, this leads to sustained elevations in stress hormones such as cortisol, which can lead to biological wear and tear, accelerating cellular ageing.\u201d<\/p>\n
Ageing cells<\/a> can increase your biological age and are linked to higher risk of disease, slower recovery, less energy and wrinkles.<\/p>\n New FeatureIn ShortQuick Stories. Same trusted journalism.<\/p>\n The study was published in the journal Proceedings of the National Academy of Sciences. \u201cStudies like this reinforce something we are increasingly seeing in medicine: that our social environment has a measurable impact on our biology, not just our mood,\u201d adds Kumaran.<\/p>\n So what other everyday experiences or habits could be ageing us?<\/p>\n Your sleep schedule <\/p>\n Ever woken up after a poor night\u2019s sleep and just felt\u2026 old? Sleep is one of the best healthy-ageing tools, however. The amount of sleep you get, and the time you go to bed and wake up, can make a difference to ageing<\/a>.<\/p>\n \u201cGoing to bed and waking up at different times each day disrupts your circadian rhythm, your internal 24-hour clock that governs everything from hormone release to cellular repair,\u201d says Kevin Leivers, pharmacist and founder of The Naked Pharmacy. <\/p>\n A Finland-based study, published in the journal BMC Cardiovascular Disorders, found that irregular bedtimes increase the risk of cardiovascular issues such as heart attack and stroke. The risk was even higher in people who also slept less than eight hours.<\/p>\n \u201cDuring sleep, the human growth hormone is released, cells regenerate, and the brain clears waste products linked to cognitive decline. When sleep timing shifts consistently, these processes are disrupted, so over time, the cumulative effect can accelerate biological ageing,\u201d adds Kevin.<\/p>\n While a single late night is unlikely to have any lasting impact, Kumaran says that repeated inconsistency, known as \u201csocial jet lag\u201d, can. Even a 90-minute shift in sleep timing across the week \u2013 think 10pm one night and 11.30pm the next \u2013 can cause problems. <\/p>\n Poor gut health<\/p>\n Your gut isn\u2019t just a digestive organ, it\u2019s a longevity organ.<\/p>\n \u201cWhen the balance of gut bacteria in your microbiome \u2013 the collection of trillions of different bacteria \u2013 is disrupted, this can increase low-grade inflammation in the body. Chronic inflammation<\/a> is one of the key biological processes linked to accelerated ageing,\u201d says Dr Megha Pancholi, clinical lead GP at Boots Online Doctor.<\/p>\n A study published in the journal Aging suggests that people who live to 90 and beyond actually have more diverse gut bacteria<\/a> than younger adults, which challenges the accepted idea that the gut microbiome declines with age.<\/p>\n The good news is that you can improve your microbiome: pack in more fibre to feed the good bacteria, and eat vegetables, legumes and wholegrains. Kevin suggests fermented foods such as kefir, live yoghurt and sauerkraut, which all help to introduce different strains of good bacteria into your microbiome<\/a>.<\/p>\n Doom-scrolling <\/p>\n Short-form videos, which dominate your Instagram and TikTok feeds, could be ageing your brain<\/a>.<\/p>\n A research review in the International Journal of Adolescence and Youth found that people who overuse short videos tend to have shorter attention spans and even a weaker memory. There\u2019s no official number on how much is too much, but the more often and compulsively you scroll, the greater the impact on your brain.<\/p>\n \u201cThese platforms encourage frequent spikes of [the] feel-good hormone dopamine, which can increase restlessness, reduce attention span, and importantly, interfere with sleep quality and mental recovery,\u201d explains Kumaran. \u201cOften, the indirect effects such as poor sleep and higher stress from short-form videos can influence long-term health and ageing.\u201d<\/p>\n Your same-old same-old routine <\/p>\n Doing the same thing every day, morning until night? Give your brain something new to get its teeth into.<\/p>\n \u201cFrom a longevity perspective<\/a>, the brain is a demand-driven organ,\u201d says Dr Sophie Shotter, founder of the podcast, Age Well with Dr Sophie Shotter. \u201cIt adapts to the level of challenge it is exposed to. When daily life becomes overly routine and cognitively undemanding, the brain receives fewer signals to maintain and strengthen its neural networks. This reduces neuroplasticity, the brain\u2019s ability to form new connections, and causes a decline in factors such as brain-derived neurotrophic factor (BDNF), which helps brain cells grow and stay healthy.\u201d<\/p>\n Over time, your brain becomes less resilient and less able to cope with wear and tear as you age.<\/p>\n \u201cThis is a reason why individuals who remain intellectually engaged throughout life tend to have a lower risk of cognitive decline and dementia,\u201d says Shotter.<\/p>\n Support your brain\u2019s longevity by regularly introducing daily tasks that feel slightly effortful or unfamiliar. Even 10 to 20 minutes can help.Try a daily crossword, learning a new language or recipe, joining a debate group, or even volunteering with a group of new people.<\/p>\n Sitting down too much<\/p>\n Many of us spend around nine hours each day sitting down, according to the NHS. But all this sitting does you no favours, especially when it comes to ageing<\/a>.<\/p>\n Research involving 5,578 women in the journal Aging Clinical and Experimental Research found that after sitting for seven hours, every extra hour of sitting increased ageing risk by around 12 per cent as it may increase inflammation and affect body systems linked to ageing such as kidney function and muscle health.<\/p>\n When you sit for long periods, your body starts to \u201cslow down\u201d.<\/p>\n