By Dr. Patrick Contino, Medical Director at Hopscotch Primary Care Asheville-Brooklet
Aging is a natural part of life, but what about how we age? While growing older is inevitable, we can influence the way we feel and our overall health along the way.
As a doctor who works closely with seniors every day, I often hear questions like:
“What can I do to stay sharp and active?”
“Is this just aging or is something else going on?”
The truth is, while gray hair and laugh lines are badges of wisdom, there are also everyday habits and health choices that may be prematurely aging us from the inside, quietly and gradually.
The good news? We can make small, realistic changes that add up to a longer, healthier life.
Let’s talk about 7 things that could speed up your aging process and simple ways to hit pause.
- A sedentary lifestyle
Why it matters:
When we sit for long stretches, our bodies don’t get the movement needed to keep our muscles strong, our joints flexible, and our brains sharp. Not moving enough can cause swelling and damage in your body, which can make you age faster.
What you can do:
Enjoy regular exercise! Some examples include activities like walking, gardening, dancing, or taking a gentle fitness class at your local gym. If you experience mobility issues, chair exercises or standing up to stretch every hour can help.
Hopscotch Tip: We can help you create a safe, simple movement plan that works for your body and lifestyle. Ask us about it at your next visit!
- An Inflammatory Diet
Why it matters:
Eating a lot of processed food, fried snacks, and sugary treats can cause inflammation in your body. This makes your cells work harder, which over time can speed up aging and make it tougher for your body, especially your brain and joints, to stay healthy and energetic.
What you can do:
Try leaning into a Mediterranean or plant-based style of eating. That means more colorful fruits and vegetables, brown rice, oatmeal, whole wheat bread, quinoa), beans, olive oil, and fish. You don’t have to give up all your favorites but focus on more of the good stuff mentioned before.
Hopscotch Tip: Talk to us about your goals. We’re happy to connect you with a health coach or dietitian to get started in a realistic, sustainable way.
- Poor Sleep Habits
Why it matters:
When we sleep, our body repairs itself. If you’re not getting enough rest, or if your sleep is interrupted, your brain and body can’t recover properly. That means higher stress, more brain fog, and faster aging.
What you can do:
Most adults need hours of sleep per night. Try sticking to a regular bedtime, turning off screens an hour before bed, and avoiding caffeine late in the day.
Hopscotch Tip: If you struggle with sleep, let your provider know. Sleep apnea, medications or even anxiety could play a role.
- Carrying Extra Weight
Why it matters:
Obesity doesn’t only affect how we feel in our clothes; it actually impacts how our cells function. Extra weight can confuse the way our bodies make, use, and break down proteins, leading to more wear and tear on the body.
What you can do:
Focus on your overall health and not just the number on the scale. A combination of nutritious foods, physical activity and good sleep helps your body work better. Mental health matters too! Stress eating and emotional challenges can also affect your weight.
Hopscotch Tip: Our team can help you set realistic goals and provide support every step of the way.
- Exposure to Toxins Like Tobacco and Alcohol
Why it matters:
Smoking and heavy drinking cause cellular damage that can accelerate aging. This includes wrinkles, memory problems, and increased risk for diseases like cancer and heart disease.
What you can do:
If you smoke, consider quitting or cutting back with support. Same goes for alcohol. Reducing intake, even by a little, can make a big difference.
Hopscotch Tip: You don’t have to do it alone. We can connect you with the support and resources to help you restrict or quit use when you’re ready.
- Chronic Stress
Why it matters:
Stress affects every part of our body, from the immune system to the digestive system to the brain. Long-term stress, especially from trauma, PTSD, or ongoing worries, is linked to faster aging, even at the cellular level.
What you can do:
Find ways to unwind that work for you. That might be therapy, prayer, spending time with loved ones, journaling, or joining a local support group. Remember: stress relief isn’t one-size-fits-all.
Hopscotch Tip: Our care teams can help with behavioral health support, and we can help connect you with services and resources that match your preferences.
- History of Concussions or Head Injuries
Why it matters:
Whether it’s from a fall, a sports injury, or a car accident, even mild concussions can have long-term effects on brain health. This is especially true if you’ve had more than one. Studies have shown a connection between head trauma and signs of early aging in the brain.
What you can do:
Always protect your head. Wear a helmet if you ride a bike or do other activities where you could fall. Try to avoid things that could cause another head injury, like rough sports or climbing without safety support. To keep your brain and memory strong, focus on the basics: get good sleep, eat healthy meals, keep moving, and give your brain time to fully heal after any injury.
Hopscotch Tip: Brain health is part of whole-person care. We’ll help monitor changes and support you in staying sharp.
So now what?
If you’re feeling overwhelmed by this list, take a breath. You don’t have to change everything overnight. Start with one small step. Drink more water. Take a walk after dinner. Call a friend. Schedule that checkup.
Aging happens to all of us, but how we age is shaped by the choices we make today. At Hopscotch Primary Care, we’re here to walk with you by offering tools, encouragement, and expert care every step of the way.
Want To Talk More About Healthy Aging?
Schedule a visit with your Hopscotch provider to discuss your healthy aging goals. If you’re not yet a patient, give us a call or fill out a form to learn more about becoming a patient. Always remember that we’re a phone call away, and we’re available to our patients 24 hours a day, 7 days a week, and 365 days a year… even on holidays!
Let’s make this your healthiest year yet!