5 Lifestyle Mistakes that Accelerate Aging

Let’s be honest–it feels good when someone says, “Ang bata mo tignan!” (You look so young!) or “Mukhang lang kayong magkapatid ng anak mo.” (You and your child look like siblings.) This kind of compliment can easily boost your confidence and put a smile on your face. On the other hand, being told, “Mukha kang haggard.” (You look exhausted.) or “Mukhang kang stressed lately.” (You look stressed lately.) can sting a little. Looking young isn’t just about vanity — it’s a reflection of how well you take care of yourself, inside and out.

Aging is a natural process, but certain lifestyle choices can make you look and feel older. In the Philippines, stress, traffic, and other daily challenges can take a toll on the mind and the body. While no one can turn back time, avoiding common lifestyle mistakes and securing a dependable Healthcare Plan Philippines can help you live a longer, healthier, and more youthful life.

Here are five lifestyle mistakes that can accelerate aging and simple ways that Filipinos can turn things around:

1. Poor Sleeping Habits

Many Filipinos wear lack of sleep like a badge of honor – “OK lang; puyat pa more para sa ekonomiya.” (It’s fine; let’s stay up late for the sake of income.) Whether it’s finishing work deadlines, binge-watching your favorite K-drama, or scrolling through social media, sleep often suffers.

But here’s the catch: regularly losing sleep is one of the fastest ways to age both your body and mind. When you don’t get enough rest, your skin starts to lose its glow, dark circles form under your eyes, your mood dips, and your memory gets fuzzy.

A report from The Guardian revealed that just two nights of insufficient sleep are enough to make individuals feel years older. Meanwhile, experts from the Cleveland Clinic say that even losing a single hour of sleep can throw your body off balance — leaving you less alert, forgetful, irritable, and too tired to fully enjoy your day. In addition, lack of sleep triggers a rise in cortisol — the body’s main stress hormone. When cortisol levels stay high, it can break down collagen, the protein that keeps your skin firm and smooth. Over time, this can lead to fine lines and wrinkles, making you look older.

Healthy fix: Aim for 7–9 hours of sleep every night. A consistent bedtime routine helps your body naturally wind down and recharge.

Need help falling asleep? Check out our article for tips: Trouble Sleeping? Here Are Ways to Help You Sleep Better at Night.

2. Skipping Sunblock

Many Filipinos still skip sunscreen, thinking it’s only necessary when they’re out in the sun or at the beach. You’ll often hear someone say, “Di ko naman kailangan ng sunscreen, makulimlim naman.” (I don’t need sunscreen, it’s cloudy anyway.) But that’s one of the biggest misconceptions about sun protection.

Frequent sun exposure without protection can cause skin damage, premature aging, and increase your risk of skin cancer — even when the sun isn’t shining brightly. According to the Mayo Clinic, even on cloudy or overcast days, up to 90% of the sun’s ultraviolet (UV) rays can still penetrate the skin. Thus, applying sunscreen is essential regardless of the weather or season.

Healthy fix: Apply a broad-spectrum sunscreen with at least SPF 30 before going outdoors, and reapply every two hours, especially if you’re sweating or swimming. Making sunscreen part of your everyday routine can help prevent wrinkles, hyperpigmentation, and skin cancer.

3. Not Managing Stress

A Social Weather Stations (SWS) survey revealed that roughly 34% of Pinoys deal with daily, persistent stress. The top stressors? Finances, health concerns, work or school pressures, and family-related issues.

Stress can raise blood pressure, increase inflammation, and trigger “fight or flight” hormones, putting your health at risk. More than that, constant stress can make you feel emotionally drained. It can show on your posture, energy, and even in your skin – causing you to look and feel older. Yet many still hesitate to talk about mental health, brushing it off as “Wala ‘to, nag e-emote lang.” (This is nothing. Just dealing with some emotions.).

Healthy fix: Make mental wellness a priority. Start by acknowledging your feelings and talking about them openly with people you trust. Normalize conversations about mental health — it’s not a sign of weakness, but of strength. Read more about this in our article: Mental Health Support Across Generations. If you feel that you need extra help, don’t hesitate to consult a mental health professional.

4. Unhealthy Diet

Due to hectic schedules, many Filipinos turn to fast food, instant noodles, or sweetened drinks for convenience. A study shows that these unhealthy food options are often packed with sodium, sugar, and saturated fats that increase oxidative stress. This can lead to cell damage and chronic diseases like diabetes and hypertension. The result? Fatigue, dull skin, and premature wrinkles.

Healthy fix: Bring back the value of lutong bahay meals, especially during weekends when the family is together. Eat more vegetables, fruits, and lean protein. Check out local superfoods like malunggay, bayabas (guavas), calamansi, talbos ng kamote (sweet potato leaves), and saba (sweet plantain bananas). These are affordable sources of antioxidants that support overall health and fight aging. Don’t forget to stay hydrated to help keep your skin supple and flush toxins away.

5. Ignoring Preventive Care

Many Filipinos have a “tiis muna” (endure it first) mindset when it comes to wellness. This means waiting until an illness is serious before seeing a doctor. But treating an illness that’s already advanced often costs more than preventing it.

Going on regular checkups and screenings can help detect early signs of diseases, especially as you age. Preventive healthcare not only allows early detection and treatment but also reduces long-term health risks. Being proactive about your health helps you maintain energy, stay younger-looking, and promote quality of life.

Healthy fix: Don’t wait for symptoms to appear. Get a reliable Healthcare Plan Philippines that includes preventive care services, laboratory tests, and doctor consultations. Invest in your health – keep in mind that it’s easier to protect your health than to regain it.

Bottomline

Avoiding these everyday mistakes can go a long way in keeping you strong, healthy, and glowing at every stage of life. Making mindful choices — getting enough sleep, protecting your skin from the sun, and eating right makes the biggest difference. It’s also important to learn how to manage stress and visit your doctor regularly to build a foundation of long-term health and youthful energy. Remember, aging is a natural process, but how you care for yourself determines how gracefully you go through it.

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