Why do some people look younger despite having the same 24 hours in a day, similar meals, and comparable work lives? The secret lies in daily habits!
Keep this “Best Anti-Aging Schedule” handy and follow it to get twice the results with half the effort. Let’s start taking care of ourselves now!
7:30 – Have a Nutritious Breakfast
A study published in 2024 in the journal Food & Function shows that having breakfast too late can accelerate aging. Those who eat breakfast later show a higher biological age and an increased rate of aging.
The study found that people who have breakfast later experience accelerated biological aging. Compared to those who eat at 6:14 a.m., those who start their first meal at 10:26 a.m. have a 25% greater increase in biological age.
Remember the formula for breakfast: “1+1+1+1″—grains, fruits and vegetables, animal-based foods (meat, fish, eggs, dairy), and legumes/nuts. It’s best to include at least three of these four categories in your breakfast.
8:00 – Apply Sunscreen Before Going Out
Ultraviolet rays are a major cause of skin damage, leading to tanning, aging, and spots. Many believe that once summer is over, the risk of sunburn decreases. This is a misconception; UV rays persist regardless of weather changes.
Dr. Lin Deng, in a recent interview, emphasized that while winter sunlight feels milder, UV rays are only about 20% weaker than in summer, still posing a risk of sun damage. Prolonged exposure to UV rays can lead to various skin spots. Sun protection is essential all year round—not just in spring and summer. It’s an effective way to prevent aging and whitening, and importantly, it reduces photoaging and lowers the risk of skin cancer.
10:00 –Delight in 2 to 3 cups of tea daily
In 2023, scholars from the West China School of Public Health at Sichuan University published findings in The Lancet’s sub-issue, The Lancet-Regional Health (Western Pacific). They posited that consuming 2 to 3 cups of tea per day yields the most potent anti-aging benefits. Further analysis revealed that a daily indulgence of 6 to 8 grams of tea manifested superior rejuvenating effects.
12:00 –Savor an antioxidant-rich luncheon
Research featured in the journal Aging 2024 demonstrated that an antioxidant-rich diet significantly postpones biological aging. Individuals with the highest adherence experienced a reduction in phenotypic age by 0.52 years compared to those with the least adherence. Zuo Xiaoxia, esteemed director of the Department of Nutrition at the Eighth Medical Center of the General Hospital of the People’s Liberation Army, noted in a 2017 Health Times article that vitamins A, C, and E form the antioxidant “Iron Triangle” essential for retarding aging. Animal foods such as meat, eggs, and milk are laden with vitamin A, fresh produce abounds in vitamin C, and a modest portion of nuts provides vitamin E.
13:00 –Indulge in a 30-minute siesta
A 2023 study, published in the journal Sleep Health, explored data from individuals aged 40 to 69, revealing that habitual nappers exhibited greater total brain volume. The disparity in brain volume between consistent nappers and non-nappers corresponded to an age difference of 2.6 to 6.5 years. Those who partake in napping enjoy enhanced brain health and lowered risks of dementia and other diseases. The optimal nap duration is between 20 to 30 minutes and should not exceed an hour.
15:00 —Consume a citrus fruit supplement
A 2023 study published in Nature Communications identified a natural compound called nomilin, a pregnane X receptor agonist, in citrus fruits, orange seeds, and peels. After inducing senescence in mice and administering nomilin, researchers observed improvement in premature aging and a significant extension of lifespan. These findings suggest that increasing citrus fruit intake combats aging and enhances longevity.
18:00 —Enjoy a nutritious dinner
Gao Chao, an associate researcher from the Institute of Nutrition and Health at the Chinese CDC, highlighted in a 2023 Science China article that prolonged fasting from dinner elevates adrenaline levels, promoting free radical production and accelerating aging. Visibly, the skin loses its glow and wrinkles proliferate—unforeseen side effects for many. Dinner need not exclude meat; include moderate amounts of fish, shrimp, lean meats, and soy products, complemented by leafy greens. Additionally, hydrate with watery porridge or light soup. Combining solids and liquids helps rehydrate the body effectively.
19:00 —Engage in 30 minutes of moderate exercise
Whether at work or study, a sedentary afternoon necessitates movement. A 2023 study in Heliyon, a Cell subset, demonstrated that inactivity accelerates aging, while exercise mitigates it. The most active participants appeared “younger,” with a phenotypic age 6.22 years lower than those least active at moderate to high intensities. Exercise counteracts the aging effects of a sedentary lifestyle, with 30 minutes of moderate-to-vigorous daily exercise reducing phenotypic aging by 1.9 years.
23:00 —Retire early for a restful sleep
A 2023 study in Sleep Health suggests that stable sleep patterns decelerate biological aging. Participants with irregular sleep timings and drastic weekday-weekend sleep variations were biologically nine months older than those with consistent habits. Regular sleep schedules, with fixed bed and wake times, contribute significantly to slowing the aging process.
