北京
同样的年龄，有人显得苍老，有人精神矍铄，是基因的差异还是日常习惯的力量？一起来看看，你为什么比别人老得快？
Why do some people appear youthful and energetic while others, at the same age, seem visibly older? Recent scientific findings suggest that lifestyle choices—not just genetics—play a significant role in how quickly we age.
01 吃得比别人多
吃太多除了会让人变胖外，还会让人老得更快。
2023年，德国科隆大学等研究人员在《自然》期刊上发表研究显示，限制饮食和抑制胰岛素信号可以逆转大部分与衰老相关的变化。研究为如何促进健康衰老提供了线索，例如限制饮食。
▌健康建议
吃得太饱会加重人的代谢负担，使一些有毒有害物质代谢不出去，加速人的衰老。但也不能吃得过少，吃七八分饱易长寿健康。
A 2023 study from the University of Cologne, published in
Nature, indicates that caloric restriction and suppressed insulin signaling can reverse many bodily changes related to aging.
Researchers believe that eating less may provide clues to healthier aging. Overeating not only leads to weight gain but also increases metabolic burden, allowing toxins to accumulate in the body. The optimal approach is to eat until you're 70–80 percent full.
02 睡得比别人少
睡眠不足困扰着很多人，它除了让人犯困、精神低迷，还可能会加速衰老。
2024年3月，清华大学体育部研究人员在《科学报告》期刊上发表研究显示，延寿的最佳睡眠时间是7小时，过长过短的睡眠时间都增加表型年龄，促进生物学衰老。
▌健康建议
在睡觉之前尽量不要给自己外界的刺激，比如：尽量减少运动，不要喝浓茶，调暗室内光线，给自己创造好的睡眠环境。更重要的是睡前不要玩手机，否则可能睡得越来越差。有些人无论如何也睡不着，需及时找医生帮忙，摆脱睡眠障碍。
A 2024 study by Tsinghua University researchers, published in
Scientific Reports, found that the ideal sleep duration for longevity is seven hours. Both insufficient and excessive sleep were linked to increased phenotypic age and biological aging.
Experts recommend creating a relaxing bedtime routine, such as dimming the lights, avoiding caffeine, and putting away mobile devices, to support better sleep hygiene.
03 喝水比别人少
2023年，柳叶刀子刊发表的一项研究表明，每天喝够水，可能是延缓衰老、延长寿命的一种有效方法。
该研究显示，中年人血钠超标时，变老、患慢性病、早死的风险显著增加。血钠正常偏高通常是体内水分不足的标志。
▌健康建议
感觉口渴再喝水已经晚了，建议大家没感到口渴时就要少量多次主动喝水，而且喝水没有最佳时间，可早晚各饮一杯，其他在日常时间里均匀分布，每次200毫升左右。
Hydration also plays a vital role. According to a 2023 study in
eBioMedicine, an open-access research journal, inadequate water intake may accelerate aging and increase the risk of chronic diseases. Elevated sodium levels in the blood, a sign of dehydration, have also been associated with premature aging. Experts suggest drinking small amounts of water regularly throughout the day, even before feeling thirsty.
04 运动比别人少
2021年，美国阿肯色大学的研究人员在《衰老细胞》期刊上发表研究表明，即使直到晚年才开始锻炼，也可以减缓衰老的影响，运动可以减轻与年龄相关的甲基化转变，减轻骨骼肌的表观遗传衰老。
▌健康建议
运动的方式和形式是多种多样的，可以跑步，也可以打篮球，可以散步，也可以做一套太极拳，这些都是很好的锻炼方式。贵在坚持，千万不要把自己的身体荒废了。
In a 2021 study published in
Aging Cell, researchers from the University of Arkansas found that starting to exercise—even later in life—can mitigate age-related changes.
Regular physical activity slows down epigenetic aging of skeletal muscle. Whether it's walking, running, playing basketball, or practicing tai chi, consistency in movement is key.
05 防晒比别人少
除了内源性衰老属于自然老化是不可避免的，外界因素如紫外线辐射、吸烟、风吹日晒以及接触有毒有害化学物质也会引起皮肤老化。
其中紫外线辐射是导致皮肤外源性老化最主要的因素，也称为光老化。
▌健康建议
光老化是可以控制的，只要平时做好防晒工作，减少紫外线对皮肤的伤害，就可以控制或减缓光老化对皮肤所造成的伤害。
做好防晒可以选择物理防晒，如戴帽子、戴口罩、打伞或穿防晒衣等，也可以选择外擦防晒霜。
UV exposure is the leading cause of photoaging. Experts advise using physical protection like hats, umbrellas, and protective clothing, as well as applying sunscreen to reduce skin damage.
06 情绪比别人差
2022年，香港中文大学等多个研究机构科学家在《Aging-Us》杂志上发表研究证明，衰老不仅由生理因素决定，还受心理状态的影响。
研究人员分析发现，综合全部8个心理变量，较差的心理变量水平会加速1.65年的衰老。这8个心理变量分别是：烦恼、缺乏专注力、抑郁、绝望、害怕、难以入睡、伤心、孤独。
▌健康建议
当火气上涌时，有意识地转移话题或做点别的事情来分散注意力，如看电影、听音乐、散步等，使紧张情绪松弛下来。再比如，遇到不愉快和委屈时，不要压在心里，向知心朋友或亲人说出来或大哭一场，以释放积郁。
A 2022 study published in
Aging-USby researchers from the Chinese University of Hong Kong and other i nstitutions found that psychological factors such as anxiety, depression, insomnia, and loneliness can accelerate aging by an estimated 1.65 years.
Activities like watching a movie, talking to a friend, or taking a walk can help relieve emotional tension.
07 压力比别人大
2023年，发表在权威期刊《细胞·代谢》上的一项研究表明，重大压力之下，人真会变老。但好消息是，一旦个体从严重的压力中走出来，压力导致的衰老还是可以逆转的。
▌健康建议
想延缓衰老，就要学会释放压力。常做深呼吸，多交几个朋友，经常出去散心，这些都是简单有效的减压方式。
In 2023, a study in
Cell Metabolismconcluded that significant psychological stress can speed up aging. Encouragingly, the researchers also found that once individuals recover from major stress, some of the aging effects may be reversible. Stress-reducing practices like deep breathing, socializing, and spending time outdoors are simple yet effective.
08 基因比别人老
为什么有些人看着显老？这还可能跟基因有关系。2016年发表在《现代生物学》上的一项研究发现，一种叫黑素皮质素受体1（MC1R）的基因与人是否显老密切相关。
MC1R基因与面部色素沉着、皮肤结构、色素斑点、细胞修复能力、炎症风险有关，而变异后的MC1R基因可能让人对紫外线更敏感，也易导致皮肤结构改变，弹性变弱、更不紧致，看起来就更老了。
▌健康建议
随着年龄的增长，衰老不可避免地到来。如果自己属于老得慢的范畴，自然值得高兴；如果不是，积极从日常生活方面进行改善，调整作息，均衡营养，慢慢地调理过来，一样有减缓衰老速度的可能。
Some people may look older due to genetic predisposition. A 2016 study in
Current Biologyidentified a gene—MC1R (melanocortin 1 receptor)—linked to visible signs of aging. This gene affects skin pigmentation, elasticity, and cellular repair. Variants of MC1R may increase UV sensitivity, leading to premature skin aging.
编辑：左卓
实习生：宋怡璇
来源：央视新闻 综合健康时报 科普中国
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