Smoking. Too much junk food - and not enough exercise... certain habits are well-known drivers of chronic illness and act like a wrecking ball to our health – but there are other less obvious things that might also be corroding your chances of a healthy old age. Here are the surprising triggers you need to know about.
The problem: bad dreams at night
Many of us suffer from disturbed sleep – but a new study suggests frequent nightmares (one or more a week) may be linked to faster ageing – and even an earlier death. In fact, the researchers found that regular bad dreams were a stronger predictor of premature death than smoking, obesity, poor diet and lack of exercise. 'Our sleeping brains cannot distinguish dreams from reality,' says Dr Abidemi Otaiku, the neuroscientist who led the research. 'That’s why nightmares often wake us up sweating, gasping for breath, and with our hearts pounding – because our fight-or-flight response has been triggered.'
'Chronic nightmares can be a sign of deeper emotional distress or sleep disruption, both of which put strain on the body over time,' says GH's Dr Mo Khaki. 'Poor sleep affects everything from memory to immune function, so it’s no surprise that frequent nightmares are linked to faster physical decline.'
What to do about it: The key, say study researchers, is to avoid anything that might trigger a bad dream - don't watch scary films before bed, and try techniques like mindfulness to reduce anxiety. Dr Mo recommends 'box breathing' to train your body to respond to stress more calmly:
- Inhale deeply for the count of four.
- Hold your breath for the count of four.
- Exhale slowly for the count of four.
- Pause for another count of four before inhaling again.
- Repeat this cycle for two to three minutes, focusing entirely on your breath. Box breathing is particularly effective during high-stress moments, such as before a meeting or difficult conversation.
The problem: Poor teeth-brushing
Taking care of your teeth not only helps you look younger – it also protects your health. Studies suggest that bad teeth-brushing habits put the body into a state of chronic inflammation, which is linked to conditions like cardiovascular disease, dementia, stroke and diabetes. The British Dental Association’s scientific adviser, Dr Praveen Sharma, Associate Professor and Honorary Consultant in Restorative Dentistry at the University of Birmingham and Birmingham Dental Hospital, says: 'Poor oral health, particularly poor gum health, is linked with more than 50 other health disorders - and those most researched are diabetes and cardiovascular (heart) disease.'
'Good oral health is about much more than just teeth and gums - it plays a crucial role in overall wellbeing,' says Dr Mo. 'Poor dental hygiene can lead to gum disease, which allows bacteria to enter the bloodstream and trigger inflammation throughout the body. Over time, this kind of low-level, chronic inflammation is linked to a range of serious health conditions, including heart disease, diabetes, and even cognitive decline.'
What to do about it: If you suspect you may have gum disease - you notice bad breath, bleeding gums, gum recession (teeth looking longer), gaps appearing between teeth or teeth becoming wobbly - book a checkup with a dentist. And as Dr Sharma says, we should all be 'brushing teeth twice a day, with a fluoride toothpaste, for at least two minutes; cleaning in between the teeth with little brushes; and cleaning the tongue.'
The problem: headphones or airpods at loud volume
Many of us wouldn’t be without headphones and airpods – but using them for long periods at too loud a volume is bad news. 'Regularly listening to loud audio through headphones can damage the delicate hair cells in the inner ear, leading to permanent hearing loss,' says Dr Mo. 'Hearing loss isn’t just a minor inconvenience - it’s a known risk factor for dementia, probably because it reduces cognitive stimulation and increases social isolation.'
What to do about it: 'To help reduce the risk of hearing damage when using headphones, there’s a few things you can do,' says Crystal Rolfe, audiologist and director of strategy at RNID. 'Take regular breaks of at least five minutes every hour to give your ears a rest and if you’re using a phone - don’t go over the ‘safe’ volume level that appears on the screen when you change the volume. You can also use the volume limiter function on your device if it has one, which means you won’t turn up the music too high without realising it.
'Noise-cancelling headphones can also be helpful in that not only will these block out the noise around you, they also mean you won’t have to turn up the volume to a dangerous level to hear your music properly over background noise.'
The problem: being static all day
Sitting too much has been dubbed ‘the other pandemic’, with a large-scale study suggesting that long periods of sitting contributed to 70,000 deaths in the UK – even more than lung cancer. But static standing doesn’t come recommended, either - recent research found stand-up working may increase the chance of developing circulation problems. ‘In the study, sitting for more than ten hours a day was associated with a higher risk of heart disease and stroke – however, simply standing more didn’t mitigate this risk,' says Jack McNamara, Senior Lecturer in Clinical Exercise Physiology, University of East London. 'In fact, standing for extended periods was linked to an increased risk of circulatory problems. Simply swapping sitting for standing isn’t a perfect solution.’
What to do about it: Whether you’re sitting or standing, it’s being static for long periods that’s bad news. The key is to incorporate movement into your day. 'Even short, regular movement breaks can boost circulation, support heart health, and help maintain strength and mobility as we age.' says Dr Mo.
The problem: yo-yo dieting
It's a cycle familiar to anyone who has serially dieted - you lose a stone, only to gain it back (and then some)... until the next time you decide to diet. But research suggests that repeatedly losing and regaining weight can lead to increased risks of cardiovascular disease, type 2 diabetes, and other health issues as we age - and that's not all. Unless we make an effort to preserve muscle while losing weight, we will lose not only fat - but muscle too. And when we put the weight back on, we replace that muscle with fat, negatively affecting metabolism and body composition, and increasing the proportion of fat, especially around the waist.
'As we age, maintaining muscle mass is critical for mobility, strength, and preventing frailty,' says Dr Mo Khaki. 'Losing too much weight can also reduce the body’s natural cushioning, increasing the risk of fractures in conditions like osteoporosis.'
What to do about it: As part of a weight-management programme, always incorporate strength training. If you're not sure where to start, we love this fast, effective ten minute strength workout, created exclusively for Good Housekeeping by @carolinecircuits. And remember, says Dr Mo: 'While excess weight can put strain on joints and contribute to osteoarthritis, having some weight - particularly when paired with muscle strength - can actually help support bone health and provide joint protection. The goal isn’t thinness, but a balanced, strong, and resilient body.'
