Ageing doesn’t always happen in dramatic leaps. More often, it creeps in quietly through everyday choices that feel harmless in the moment. A cardiothoracic surgeon with decades of experience says habits like smoking, chronic stress, and poor sleep can slowly accelerate biological ageing. Over time, these behaviours reshape how the body repairs itself — and the effects may only become visible years later.
Why smoking and vaping are among the fastest ways to accelerate ageing
According to cardiothoracic surgeon Jeremy London, smoking and vaping remain two of the most aggressive lifestyle habits when it comes to accelerating ageing.
In a video shared on Instagram on April 1, the surgeon explained that tobacco and vape chemicals produce toxic metabolites that increase oxidative stress in the body. Over time, this stress damages DNA and weakens the body’s natural repair mechanisms.
Even occasional use can affect multiple organ systems, including the heart, lungs, and blood vessels. The cumulative damage gradually affects skin health, cardiovascular function, and overall longevity.
In simple terms: every cigarette nudges the body further away from optimal repair.
How a sedentary lifestyle quietly speeds up biological ageing
Modern work routines have created a paradox. Many people exercise regularly yet still spend six to eight hours a day sitting.
Dr London warns that long periods of inactivity can undermine metabolic health even in otherwise active individuals.
The human body, he explains, evolved for movement. When people sit for extended periods, glucose metabolism becomes less efficient and the body’s mitochondria — the structures responsible for producing cellular energy — begin to function less effectively.
Over time, the body becomes less efficient at delivering oxygen and nutrients to tissues.
That decline, though subtle at first, contributes to accelerated ageing.
Why visceral fat and poor diet increase inflammation and disease risk
Obesity ranks high on the surgeon’s list of ageing accelerators — but the number on the scale tells only part of the story.
The real concern is visceral fat, the type of fat stored around internal organs. Unlike subcutaneous fat beneath the skin, visceral fat is metabolically active and strongly linked to inflammation.
Dr London describes it as an “engine for chronic disease states.”
Excess caloric intake combined with minimal physical activity leads the body to store unused energy. When that energy accumulates as visceral fat, it increases insulin resistance and metabolic dysfunction.
Over years, this inflammatory environment gradually accelerates ageing at a cellular level.
Can chronic stress actually change how your genes age?
Persistent stress is more than an emotional burden — it can alter the body’s biological systems.
According to Dr London, ongoing stress keeps hormones like cortisol elevated for extended periods. This prolonged stress response increases inflammation and interferes with how genes regulate cellular repair.
Research has also linked chronic stress to shortened telomeres, the protective caps at the ends of chromosomes that play a key role in ageing.
When telomeres shorten too quickly, cells lose their ability to divide and repair efficiently.
The result: the body ages faster than it should.
Why sleep is essential for the body’s nightly repair process
Sleep is often treated as optional in busy lifestyles, but biologically it functions as a critical recovery period.
During sleep, the body performs a range of repair processes — including DNA maintenance, hormone regulation, and immune system balancing.
When sleep is consistently disrupted or shortened, these repair systems cannot function properly.
Dr London stresses that inadequate sleep not only affects energy levels but also increases the long-term risk of chronic diseases.
Without sufficient rest, the body simply cannot keep up with the wear and tear of daily life.
Ageing itself is inevitable, but the speed at which it unfolds is not entirely fixed. Everyday habits — from movement and nutrition to stress management and sleep — quietly shape how the body ages over decades. Small lifestyle shifts today can make a significant difference in how well the body holds up tomorrow.
