Premature ageing, and how to avoid it

What you eat, how well you sleep, how you manage stress and the products you use all feed into how quickly signs of ageing can emerge. And, conversely, what we do to protect our wellbeing will contribute to healthy ageing.

Why daily habits matter

Modern research reflects how ageing is seen as a reflection of cellular health.

Firstly, what is ageing?

The ageing process affects almost every system in the body. For example, as the years pass, the skin naturally becomes thinner and less resilient, with declining collagen and elastin making wrinkles more likely to form. At the same time, bone density gradually reduces, raising the risk of osteoporosis, while joints often lose flexibility and become stiffer, increasing susceptibility to aches, discomfort and arthritis.

In essence, ageing is a description of accumulated molecular and cellular damage over time, leading to a gradual decline in function and increased susceptibility to age-related diseases. The body's ability to repair this damage declines with age, resulting in cellular defects and tissue dysfunction.

The good news is this: Nutritional therapists and naturopaths emphasise biological ageing can respond to everyday choices. Inflammation, oxidative stress and poor detoxification are regularly brought up as key drivers of accelerated ageing.

There are, however, supportive habits that help cells repair, renew and function more efficiently. Let’s explore.

Habits linked with faster ageing

Dietary factors

Diets high in ultra-processed foods (UPFs) are described as damaging due to refined sugar, additives, such as flavour enhancers, colourings, emulsifiers and damaged oils that trigger inflammation and interfere with new cell formation.

Research suggests that regularly eating large amounts of ultra-processed foods may be linked with a higher risk of health problems, including conditions such as diabetes and certain cancers. Beyond this, these foods also appear to speed up the ageing process, influencing not just how the body functions, but how it looks over time.

Things like shop bought biscuits, pastries and deep fried fast food are all examples of ultra-processed foods.

Higher consumption of UPFs has been associated with bone health concerns, with evidence suggesting links to reduced bone mineral density over time (1). In addition, studies indicate that people who consume the greatest amounts of UPFs may face an increased risk of premature mortality (2).

Hydration

Poor hydration limits cellular function (3). Water is essential for maintaining cell structure, transporting nutrients, removing waste, and generating energy. When cells lack sufficient water, they shrink and become less efficient, impacting overall health and contributing to a range of short-term and chronic issues.

Physical activity

Lack of exercise affects immunity, hormones, muscle mass and cardiovascular health.

Experts suggest a combination of aerobic activity and muscle-strengthening exercises regularly. According to studies, consistently meeting the recommended physical activity guidelines can lower your risk of early death by up to 30-40% (4).

Sleep

Inadequate sleep reduces the body’s ability to repair and regenerate, often showing first through skin changes.

When sleep is consistently poor, its effects often appear first on the skin. Ongoing sleep deprivation raises cortisol levels, a stress hormone that can break down collagen and elastin, gradually reducing skin firmness and elasticity. This process may make fine lines and wrinkles more visible over time.

Lack of quality sleep can also leave the complexion looking dull. Reduced circulation during restless nights limits oxygen and nutrient delivery to the skin, diminishing its natural glow. The eye area is especially affected, with fluid retention and widened blood vessels contributing to puffiness, under-eye bags and dark circles that create a tired, more ‘aged’ appearance (5).

Read up on sleep on Therapedia.

Lifestyle factors for healthy ageing

Smoking, drugs, excess alcohol and heavy coffee intake are all described as ageing accelerators, alongside chronic stress, negative thinking and lack of purpose.

Chemical-heavy skincare and excessive UV exposure are also flagged as contributors to premature skin ageing (6).

According to naturopaths, natural skincare is better for both anti-ageing benefits for the appearance and liver health because it avoids potentially harmful synthetic chemicals that can be absorbed into the bloodstream and processed by the liver. Instead, a holistic approach, using nutrient-rich, whole-plant ingredients, is encouraged (7).

Stress, mindset and purpose

Beyond food and movement, the research points toward a strong emphasis on mental and emotional health to help slow the ageing process.

Chronic stress is described as deeply damaging, breaking down collagen and reducing the body’s ability to function efficiently (8).

Relaxation practices, stress management and maintaining a positive outlook are thought to be central to ageing well. Having a sense of purpose is repeatedly linked with better physical and mental outcomes as the body ages (9).

Foods for healthy ageing

Several everyday foods can help slow down the ageing process. Beyond the standard ‘5-a-day’, nutritional therapists advise aiming for around 8-10, and variety is key.

Firstly, leafy greens and cruciferous vegetables are described as rich in antioxidants and minerals that protect cells and support energy production, and contain powerful nutrients for liver health (10).

Sweet potatoes and other yellow-coloured root vegetables are also highlighted in nutritional research for their favourable nutrients such as beta carotene that is converted to vitamin A in the body (11). For this reason, they are thought to support both skin structure and protect against sun-related damage.

Avocados and healthy oils are associated with skin nourishment and hydration, while being safer oils to cook with at higher temperatures (as opposed to seed oils). Avocado and coconut oils are also valuable ingredients in skincare. And one study linked regular intake of avocado to increased skin elasticity (12).

Turmeric, reishi mushroom and matcha are all described as antioxidant-rich choices that support inflammation balance, detoxification, stress resilience and cellular protection (13) (14) (15).

Supplements for healthy ageing

NAD and NMN for anti-ageing benefits: NAD+ is crucial for cell energy/repair, declining with age, while NMN is a precursor that boosts NAD+; animal studies show promise for anti-ageing by improving metabolism/DNA repair. Both can be taken supplementally (16).

Why is SPF needed to prevent premature ageing?

SPF (Sun Protection Factor) is vital for preventing premature ageing (photoageing) because UV rays, especially UVA, break down skin's collagen and elastin, causing wrinkles, sagging, and dark spots.

By blocking these rays, sunscreen preserves skin's structure, maintains even tone, and prevents the cellular damage that leads to a dull, aged complexion, making it the best anti-ageing defense.

SPF 30 and above is recommended for everyday use. And do remember to top up regularly on high UV days (17).

Some conventional SPFs contain harmful ingredients (18). Use SPF products from trusted brands to ensure pure and effective formulations.

Key takeaways

Premature ageing versus healthy ageing, reflects how well the body is supported day to day.

Hydration, eating real whole-foods, restorative sleep, movement, stress management, suncare awareness and natural skincare work together to slow visible ageing and support long-term cellular health for whole-body effects.

Recommended products

Skincare:

NINI Organics Crimson Beauty Hyaluronic Acid Serum: Powered by organic hibiscus and neroli hydrosols, this lightweight, water based serum delivers lasting moisture while supporting your skin’s natural defences.

Caudalie Premier Cru The Eye Cream: A revolutionary anti-ageing formula designed to brighten, smooth and hydrate the delicate eye area.

Oskia Bedtime Beauty Boost: Nutri-active nourishing and regenerating night cream. With Vitamins A, B1, B2, B3 (Niacinamide), B5, B6, C, D, E, F, Milk Peptides, Swiss Apple Stem Cells, Hyaluronic Acid, Phytosterols, MSM, Omega 3,6 & 9.

Caudalie Vinosun High Protection Spray SPF50: A clean, highly sensorial and ocean-friendly formula for the whole family.

Lifestyle and nutrition:

Pure Encapsulations Resveratrol Extra: High-strength resveratrol with grape seed and red wine polyphenols, formulated to support cellular protection, cardiovascular health and healthy ageing pathways

Cytoplan Cyto-Renew: Multi-nutrient blend with acetyl-L-carnitine, alpha lipoic acid and CoQ10, supporting mitochondrial energy production, cognitive performance and cellular renewal.

Kiki Health NMN: Bioavailable NMN to support NAD+ production, helping maintain cellular energy, metabolic function, vitality and longevity as the body ages.

Terranova BioSNED NADPro Complex: Advanced NAD+ support combining quercetin, resveratrol and botanicals to promote cellular energy, repair mechanisms and metabolic resilience with age.

Viridian Antioxidant Formula Veg Caps: Comprehensive antioxidant blend with vitamins, minerals and plant compounds to help protect cells from oxidative stress and support skin health.