5 Daily Habits That a Cardiologist Says Could Be Aging You Faster

No. 1 on the list? Smoking and vaping.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Key Points

• Smoking and vaping accelerate aging by increasing oxidative stress and damaging DNA, harming heart health.
• A sedentary lifestyle can speed up aging; small, frequent movements can help maintain vitality.
• Chronic stress impacts cellular health and heart function; managing stress is key to healthy aging.

We all know the basics of staying healthy: eat your vegetables, get some exercise and go to bed on time. But when it comes to long-term heart health and slowing down the aging process, the details matter. Recently, heart surgeon Jeremy London, M.D., shared a list of five common daily habits that actively speed up how fast our bodies age on his Instagram.

These habits can do more than affect how you feel day to day; they may contribute to changes in your cells, promote inflammation and add extra strain on your heart over time.

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So, without further ado, here are the five habits Dr. London suggests people quit to support their health.

1. Smoking and Vaping

Dr. Jeremy London notes that both smoking and vaping are among the fastest ways to age your body. In his caption, he explains that the toxic metabolites from these habits increase oxidative stress and damage your DNA, which is particularly concerning for long-term heart health.

Oxidative stress means that your cells face more damage than they can easily repair. Over time, this can affect vital organs and overall health, making it even more important to address these habits as soon as possible.

How to Break the Cycle

Quitting is incredibly difficult, but it is the single best thing you can do for your heart.

• Identify your triggers. Keep a journal for a few days to note when you crave nicotine the most. Is it after a meal? During a stressful work call? Knowing your triggers helps you prepare for them.
• Seek chemical support. Nicotine replacement therapies like patches, gum or prescription medications may ease withdrawal symptoms. Consider consulting with a healthcare provider to figure out your options.
• Build a support system. Tell your friends and family about your plan to quit, or join a local or online support group.

2. Living a Sedentary Lifestyle

In his caption, London emphasizes that a sedentary lifestyle can speed up aging, quipping, “If you don’t use it, you lose it.” Research suggests that moving more often can support your ability to stay physically active as you age, lowering the risk of frailty. Being sedentary, however, can have negative effects as you age.

Specifically, the body’s ability to deliver nutrients declines, and mitochondrial function (the energy production in your cells) starts to slip—both of which can accelerate the aging process.

How to Get Moving

You do not need to run a marathon to see benefits. Small changes make a massive difference.

• Try movement snacks. Set a timer to go off every 45 minutes. Stand up, stretch or walk around your house or office for just two minutes.
• Stack your habits. Tie physical activity to things you already do. Do calf raises while brushing your teeth or take a brisk walk while listening to your favorite daily podcast.
• Rethink your commute. If possible, park farther away from the store entrance or take the stairs instead of the elevator. These small ways to incorporate more movement into your day can help you scaffold to even bigger changes later on.

3. Ignoring Chronic Stress

When stress is left unchecked, it doesn’t just affect your mood; it can have lasting effects on your body at the cellular level, making stress management an important part of supporting your heart and overall health. London highlights that persistent, unmanaged stress can speed up aging—some research has even tied it to higher heart disease risk. He explains that this relentless stress increases inflammation, alters DNA regulation and shortens telomeres (the protective caps at the ends of your chromosomes that are linked to aging).

How to Find Your Calm

Managing stress requires intentional effort and practice.

• Breathe deeply. Practice box breathing (inhale for four seconds, hold for four, exhale for four, hold for four) as a strategy to calm the nervous system.
• Unplug regularly. Step away from the news and social media for a few hours each evening to give your mind a true break.

4. Skimping on Sleep

Prioritizing good sleep habits can help your body restore itself each night, supporting everything from energy to heart health in the long term. London stresses that sleep is absolutely essential, not a luxury.

While many of us struggle to get the amount of sleep we need—and make it high-quality sleep, too—there are a few ways to support better sleep habits.

How to Rest Better

Good sleep often starts hours before your head hits the pillow.

• Keep a consistent schedule. Go to bed and wake up at the exact same time every day, even on weekends.
• Cool down your room. Keep your bedroom cool, dark and quiet.
• Ditch the screens. Read a physical book or listen to calming music for the last hour before bed.

5. Eating a Poor Diet

London points out that consuming a poor diet and carrying excess weight, especially visceral fat around the organs, can increase inflammation, insulin resistance and metabolic dysfunction. Focus on a balanced eating pattern for a sustainable and enjoyable approach to protecting your heart.

How to Eat for Your Heart Health

Shift your focus from what you need to cut out to what you can add to your plate.

• Prioritize protein and fiber. These two nutrients keep you feeling full and satisfied. Try to include beans, lentils, lean meats, veggies, whole grains or nuts in every meal.
• Practice mindful eating. Slow down and actually taste your food. Eating without the distraction of a television or phone can help you recognize when you are comfortably full.
• Consider the DASH diet. The DASH (Dietary Approaches to Stop Hypertension) diet is specifically designed to reduce blood pressure and support heart health. It emphasizes plenty of fruits, vegetables, whole grains, lean proteins and low-fat dairy, while limiting salt and ultra-processed foods.