7 Good Habits to Help You Stay Young

Habit 1: Start Your Day with Skincare and Sun Protection

There's a noticeable difference between those who use sun protection regularly and those who don’t. People who work outdoors and are frequently exposed to the sun tend to have darker, more aged-looking skin.

If you want to maintain a youthful appearance, it’s important to stick to a consistent skincare routine that includes moisturizing to prevent dryness and wrinkles. Applying sunscreen before going out protects your skin from UV damage, helping it stay fair and youthful, reducing the risk of sunspots, and effectively slowing down the aging process.

Habit 2: Replace Sugary Drinks with Warm Water

Nowadays, many people enjoy beverages like milk tea, fruit tea, and lattes — but these drinks are often high in sugar. Excessive sugar intake can spike blood sugar levels and accelerate cellular aging, leading to faster decline in both body functions and skin health.

Warm water, on the other hand, is a much healthier option. If you can replace sugary drinks with warm water or lemon-infused water, you’ll reduce unnecessary sugar consumption, improve blood circulation, activate liver detoxification, and promote better digestion through enhanced intestinal movement.

Habit 3: Maintain a Healthy Body Fat Percentage

If a person is overweight or has an excessive waistline, they are at risk for more than ten chronic diseases, including hypertension, high blood sugar, and cardiovascular conditions. These issues increase the strain on the body and raise the risk of all-cause mortality.

By keeping body fat within a healthy range — around 15%–20% for men and 20%–24% for women — you can significantly reduce the burden on your body, lower the risk of cardiovascular disease, boost your overall health, and maintain a youthful physique and lasting energy.

Habit 4: Full-Body Resistance Training 2–3 Times a Week

As we age, muscle mass naturally decreases at a rate of about 1%–2% per year. One of the most effective ways to combat muscle loss is through regular resistance training.

Common compound exercises such as squats, push-ups, bench presses, dips, hip thrusts, and back extensions involve multiple joints and muscle groups. These movements help increase muscle mass, protect bones, boost your basal metabolic rate, and keep your body firm and toned. Over time, this leads to a more defined physique, improved body proportions, and greater resistance to the aging process.

Habit 5: Maintain a Positive Mindset

Chronic stress takes a toll on both the body and mind, weakening the immune system and shortening life expectancy. On the other hand, people who maintain a positive and optimistic outlook tend to appear more energetic, vibrant, and often enjoy a longer lifespan.

To slow down the aging process, it's important to release stress in a timely manner and stay mentally upbeat. Engage in activities that bring you joy and increase your sense of happiness. People who do this often look younger, enjoy better mental health, and are more likely to live longer.

Habit 6: Eat More Antioxidants

In your daily diet, it’s important to limit foods that are harmful to your health—especially fried, sugary, and high-sodium processed foods, which can accelerate aging and harm your body. Instead, consuming more antioxidant-rich foods can help combat damage caused by free radicals, keeping your skin in better condition.

Recommended antioxidant foods include: 1–2 cups of green tea per day, plenty of cruciferous vegetables, and fruits such as citrus, kiwi, tomatoes, and blueberries.

Habit 7: Maintain Consistent and Adequate Sleep

Staying up late and not getting enough sleep can accelerate collagen loss, leading to dark circles, wrinkles, and various health issues. It’s important to go to bed early and avoid staying up late—ideally sleeping before 11 p.m. to support liver detoxification.

During deep sleep, the body releases growth hormone, which helps repair cells, keeps the skin firm, and allows the body to stay youthful and energetic.