Eight routine activities that may be ageing you

“Our brains are similar to our bodies in that they need constant challenge and stimulation,” Lythgoe says. “Once the brain becomes efficient at [your daily activity] then it gets ‘lazy’ again and doesn’t form new neural connections. Constantly repeating the same mental challenges leads us into a passive familiarity where we can lose our creativity and mental speed.”

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An older study published in Behavioural Brain Research explains that new neurons in the brain can die unless we engage in some form of “effortful learning experience” to incorporate them into circuits used for learning. To maintain our cognitive abilities we need to challenge the brain with different mental tasks each day.

The next time you complete your morning crossword with ease, consider whether you could try a harder version, a different puzzle or a new activity or skill (such as learning a new instrument or language) to strengthen your brain.

3. Wearing the wrong shoes

As we age it becomes more important to consider if the shoes we’re wearing support our health and stability.

“As we get older it’s common to suffer from different foot issues, and therefore some people tend to opt for larger, looser-fitting footwear, or resort to slippers,” Lythgoe says. “Unfortunately, larger and looser doesn’t provide the support our feet need, and increases our risk of foot issues and falls.”

This was highlighted in a study in Geriatric Orthopaedic Surgery & Rehabilitationwhich found ill-fitting footwear to be a common cause of foot pathologies which, in turn, further increased the risk of falls and fractures.

Lythgoe recalls seeing the effects of poorly fitting footwear during her tenure in general practice. “As we age it becomes harder for blood to flow to the legs. Feet can be impacted by this, especially with footwear that puts added pressure on that area of the body,” she says.

“And unnoticed or unmanaged wounds can quickly create bigger issues. Incorrect footwear can also increase our risk of ulcers, falls, back and nerve issues.”

Footwear should be supportive, low-heeled, have a wide toe box where required, and a slip-resistant sole, which will improve and support overall mobility, Lythgoe says.

4. Using earphones too often

While we all love listening to music on the go or tuning into a podcast, wearing earphones for long periods of time can lead to a range of problems, including “listening fatigue and concentration difficulties, which makes it harder for the brain to perform and streamline thinking”, says Dr Amit Arora, consultant geriatrician and president-elect of the British Geriatrics Society.

A 2022 review highlighted the rise in hearing loss among young people who used personal listening devices. In 2022 the World Health Organisation revealed that more than 1 billion people aged 12 to 35 risk losing their hearing due to prolonged exposure to loud music.

Normal conversation tends to register at 50 to 60 decibels, while modern earphones can reach levels comparable with a rock concert at 100 decibels, Arora says.

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“Whilst most people won’t listen to their music or a podcast at this maximum level, even prolonged exposure at a slightly lower volume can contribute to tinnitus or sensorineural hearing loss, which can cause longer-term problems,” he says.

He advises using earphones at a lower volume with frequent breaks to minimise damage.

5. Asking someone else to open the stiff jar

Some of us struggle with grip strength from a young age, finding it impossible to open a new jam jar or relying on others to carry a heavy and thin-handled shopping bag. However, as we age, grip strength is a “great indicator of overall body strength”, Lythgoe says.

“Various studies demonstrate that good grip strength can lower our risk of cardiovascular disease, cognitive decline and frailty,” she says.

One study by researchers at the University of California found an association between grip strength and dementia diagnoseswith it being most pronounced for vascular dementia. Meanwhile, a 2024 study conducted by the British Geriatrics Society found an association between poor grip strength and sarcopenia, which they used to monitor patients living with Parkinson’s disease.

“To improve your grip strength, try carrying groceries, repeatedly push yourself out of a chair, or do more purposeful weightlifting exercises,” says Lythgoe. “Whilst I appreciate this can be challenging for those with inflammatory or degenerative conditions, doing nothing with your grip strength is more dangerous, so remember to start slow and build slowly.”

6. Always drawing the curtains

Having your curtains open can be uncomfortable on those hot and stuffy days when it feels like the sun is bursting through the windows. However, keeping your curtains closed at all times can profoundly impact your mental and physical health.

“The sun has an important part to play in our whole body’s health, as moderate sun exposure – even those lovely, warming rays that come through the window – can help to improve our cell and cardiovascular health,” Lythgoe says.

An expert review in Photochemical and Photobiological Sciences highlighted that regular sun exposure can lower blood pressure and reduce risks of heart disease, type 2 diabetes and obesity. It also appears to benefit the immune system by potentially reducing inflammation. Meanwhile, a number of studies point to a positive association between sunlight exposure and mental health.

7. Only wearing sunscreen when it’s sunny

While research supports the importance of a daily vitamin D dose, we also need to ensure our skin is protected in the sun. The health risks of sun damage are well-established, ranging from skin cancer to premature ageing.

“Even on cloudy days or when you’re sitting by a window indoors, an SPF 30 cream is recommended,” Arora says. “Unshielded ultraviolet [UV] rays degrade the collagen and elastin fibres in the skin, which can lead to uneven pigmentation, fine lines, wrinkling and sometimes raise the long-term risk of more harmful conditions like melanoma, a skin cancer.”

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Direct exposure to the sun can also increase the risk of developing cataracts, Arora says. UV rays can damage the proteins in the eye’s lens, causing them to break down and clump together, leading to vision loss.

The World Health Organisation (WHO) estimates that 15 million people in the world are blind due to cataracts – of these, some 10 per cent may be a result of UV ray exposure.

Arora recommends using an SPF 30 or higher whenever possible, and wearing sunglasses with UV 400 protection to protect the skin and eyes.

8. Not brushing your tongue

We all understand the importance of a clean and healthy mouth. But what about our tongues?

“If you don’t care for your tongue, deposits of bacteria and food can result in bad breath, gum disease, gingivitis and even potentially gut problems,” Arora says. “Recent research has suggested that an unhealthy tongue can lead to changes in the gut microbiome – the organisms in our bowels.

“A good helpful-to-harmful bacteria ratio helps our bowels function well, but when that relationship is disrupted it can cause problems. It’s less commonly known that looking after our tongue specifically is as important as brushing and flossing our teeth.”

About 700 species of bacteria live in the mouth. Generally this is a good thing as some of these bacteria have been found to help break down food and limit the growth of disease-causing bacteria. However, when these bacteria turn ‘bad’ they can infect the gums, causing inflammation, bleeding and disease.

Gum disease has even been linked to cardiovascular problems, Arora says. He advises regularly brushing the tongue with a toothbrush to gently and efficiently clean the mouth.

The Telegraph, London

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