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Healthy Body

9 Skincare Mistakes Aging You Prematurely

Try these simple ways to feel and look younger.

Leah Groth
By Leah GrothOct 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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A woman with a radiant smile is shown with a white cream applied on her face. She appears content and relaxed as she enjoys a skincare routine. The cream visibly hydrates and nourishes her skin.
Shutterstock
Leah Groth
By Leah GrothOct 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
Healthy Body

While there is no way to prevent your skin from aging, there are ways to slow it down – and, on the flip side, speed it up. “There are quite a few skincare mistakes I often run into among clients in my treatment room,” Varuni Palacios, esthetician and founder of Studio Varuni in Los Angeles, tells Body Network. “Below, a few of the most common,” she tells us.

Skipping SPF

Woman using sunscreen cream. Beautiful girl with sun protection cream.Shutterstock

The first mistake is skipping SPF. “Sun damage via constant and prolonged exposure to the sun’s harmful rays is the #1 cause of aging in the skin and in the body. On the skin, sun damage can look like hyperpigmentation, melasma, skin complexion irregularities, and premature fine lines and wrinkles. The #1 most effective way to prevent/avoid / combat sun damage is by using SPF. It’s important to use it every single day, rain or shine, and in winter or summer. And always apply to the neck, decollete, and back of the hands,” she says.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Not Properly Removing Makeup

Beautiful smiling young woman removing make up with a facial wipe in front of mirror.Shutterstock

Next up, not properly removing makeup. “Proper makeup removal is crucial for maintaining healthy skin, yet it is often overlooked or inadequately performed,” says Palacios. “At the end of a long day, we want to remove dirt, pollution, sunscreen, makeup, and debris from our skin to prevent clogged pores and maintain healthy, balanced skin. The most effective way to do this is via double cleansing. First, start with a micellar, cream, or oil cleanser, and then follow up with a thorough gel or foaming cleanser for best results.”

Skipping Moisturizer

Facial beauty skin care, cute asian young woman, girl in bathrobe reflection into mirror, hand applying moisturizer lotion on her face, holding jar of skin cream before makeup cosmetic routine at homeShutterstock

Are you skipping moisturizer because you think your skin is oily? Don’t, says Palacios. “I often hear my clients say that they avoid using moisturizer because they think it makes their oily skin feel oilier. When we skip moisturizer, our skin goes into panic mode and overproduces oil to compensate for what it’s missing. It feels counterintuitive, but hydration and moisture are so important for our skin, which is a hydro-lipid biome. It craves moisture and hydration. Without it, premature aging caused by dehydration will occur and look like dull, lackluster, dry, sagging, and wrinkled skin,” she explains.

Not Getting Enough Sleep

Sleepy young caucasian woman in glasses rubbing her eyes, feels tired after working on a laptop, lying on pillow, front view/ Overwork, tired, health concept/ Exhausted and fatigue eyesShutterstock

Your skin may be suffering at the expense of your sleep. Not prioritizing sleep hygiene is a mistake, according to Palacios. “Our body and brains reset with sleep. It’s the best, most important thing we can do to function well and feel good. Our body secretes human growth hormones during sleep, which help repair and regenerate skin cells, maintain collagen production, and reduce the effects of acute and chronic stress. Without restful and intentional sleep, we experience sleep deprivation, which is linked to increased cortisol, a prominent trigger of inflammation, breakouts, and premature aging.”

RELATED:25 Surprising Benefits of Walking Backwards: Why Experts Say It's Better Than 1,000 Steps Forward

Ignoring the Neck, Decollete, and Hands

Pretty young black woman in bathrobe looking at mirror and smiling, touching neck and enjoying her moisturised skin, sitting in bathroom, copy spaceShutterstock

Are you ignoring the neck, decollete, and hands when it comes to skincare? “Aging shows in the face first, but also on the neck, decollete and hands——places where our skin is thinnest and most exposed to the sun (driving!) I always direct my clients to treat these areas just like they would the skin on their face and apply cleansing, hydrating, and rejuvenating products and treatments to these areas,” Palacios says.

Getting Too Much Sun

Female hands making heart shape in the sunset.Shutterstock

Ignoring sun exposure is another faux pas. “Wearing SPF is important, but even better if we can avoid the sun altogether. It isn’t cool to suntan anymore because we know that the effects are so harmful. If you’re going to be out in the sun (hiking, at the beach, driving, etc.), take other preventative measures to avoid the sun (wear a hat, stay in the shade), especially at times of the day when the sun is harshest,” says Palacios.

Using Poor Quality Skincare

Anti-Wrinkle Skin Care. Sad Woman Looking In Mirror, Touching Her FaceShutterstock

Using poor-quality skincare can age your skin faster. “I have a few rules when it comes to good skincare: 1: You get what you pay for. 2: Consistency is key. And 3: Clinical studies are everything,” says Palacios. “Clinical studies are one of the most critical ways to understand effectiveness; however, they’re expensive for brands to conduct, and they are often a factor in product price points. Additionally, modern formulations come with better delivery methods for ideal penetration into the deeper layers of the epidermis and dermis——another price point factor. It’s up to us to be conscious consumers and do our research so that we see beyond fancy packaging and cheap price points. When it comes to skincare, quality is key and an important investment.”

Skipping Exfoliation

Young,Skin,Care,Routine.,Girl,Washing,Face,Foaming,Soap,ScrubbingShutterstock

Skipping exfoliation is another mistake you don’t want to make. “Exfoliation, also known as desquamation, is the process of removing dead skin cells from the surface of the skin. It is a natural part of the epithelial process and happens naturally in cycles synced with our metabolism. As we age, the desquamation process slows (alongside our metabolism), and so exfoliation using exfoliators becomes important for maintaining healthy, ageless skin,” Palacios says.

There are three types of exfoliators: physical (through the use of scrubs, brushes and tools), enzymatic (through the use of enzymes which work on the superficial levels of the epidermis to break down keratin——enzymes literally digest the dead skin cells on the surface of your skin), and chemical (use alpha hydroxy acids, beta hydroxy acids and other chemical compounds to work at every layer of the skin.)

“To maintain healthy-looking, glowing, even-toned skin and tackle problematic concerns like acne and pigmentation, I recommend a gentle exfoliation routine for almost every single one of my clients, through a combination of physical, enzymatic, and chemical exfoliation both at home and in the treatment room. However, it’s important not to overdo it, and we must replenish the skin whenever we exfoliate to prevent irritation and damage to the skin barrier. Hydration is a key partner in exfoliation,” she adds.

RELATED:Get a Zero Belly Without Counting Calories or Starving Yourself

Eating Too Much Added Sugar

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

Lastly, eating too much-added sugar can prematurely age your skin. “If you invest in anti-aging treatments and skin care and eat a lot of processed, added sugar, you’re missing the point,” says Palacios.

“When your blood sugar spikes, your body releases inflammatory chemicals called cytokines, which can lead to skin issues like acne, redness, puffiness, rosacea, and psoriasis. When your blood sugar spikes, your body can't handle the excess, and a chemical reaction called glycation occurs. Glycation weakens the collagen and elastin in your skin and leads to wrinkles, sagging, and a dull appearance.” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

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Healthy Body

9 Skincare Mistakes Aging You Prematurely

A woman with a radiant smile is shown with a white cream applied on her face. She appears content and relaxed as she enjoys a skincare routine. The cream visibly hydrates and nourishes her skin.
Shutterstock
Leah Groth
By Leah GrothOct 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

While there is no way to prevent your skin from aging, there are ways to slow it down – and, on the flip side, speed it up. “There are quite a few skincare mistakes I often run into among clients in my treatment room,” Varuni Palacios, esthetician and founder of Studio Varuni in Los Angeles, tells Body Network. “Below, a few of the most common,” she tells us.

Skipping SPF

Woman using sunscreen cream. Beautiful girl with sun protection cream.Shutterstock

The first mistake is skipping SPF. “Sun damage via constant and prolonged exposure to the sun’s harmful rays is the #1 cause of aging in the skin and in the body. On the skin, sun damage can look like hyperpigmentation, melasma, skin complexion irregularities, and premature fine lines and wrinkles. The #1 most effective way to prevent/avoid / combat sun damage is by using SPF. It’s important to use it every single day, rain or shine, and in winter or summer. And always apply to the neck, decollete, and back of the hands,” she says.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Not Properly Removing Makeup

Beautiful smiling young woman removing make up with a facial wipe in front of mirror.Shutterstock

Next up, not properly removing makeup. “Proper makeup removal is crucial for maintaining healthy skin, yet it is often overlooked or inadequately performed,” says Palacios. “At the end of a long day, we want to remove dirt, pollution, sunscreen, makeup, and debris from our skin to prevent clogged pores and maintain healthy, balanced skin. The most effective way to do this is via double cleansing. First, start with a micellar, cream, or oil cleanser, and then follow up with a thorough gel or foaming cleanser for best results.”

Skipping Moisturizer

Facial beauty skin care, cute asian young woman, girl in bathrobe reflection into mirror, hand applying moisturizer lotion on her face, holding jar of skin cream before makeup cosmetic routine at homeShutterstock

Are you skipping moisturizer because you think your skin is oily? Don’t, says Palacios. “I often hear my clients say that they avoid using moisturizer because they think it makes their oily skin feel oilier. When we skip moisturizer, our skin goes into panic mode and overproduces oil to compensate for what it’s missing. It feels counterintuitive, but hydration and moisture are so important for our skin, which is a hydro-lipid biome. It craves moisture and hydration. Without it, premature aging caused by dehydration will occur and look like dull, lackluster, dry, sagging, and wrinkled skin,” she explains.

Not Getting Enough Sleep

Sleepy young caucasian woman in glasses rubbing her eyes, feels tired after working on a laptop, lying on pillow, front view/ Overwork, tired, health concept/ Exhausted and fatigue eyesShutterstock

Your skin may be suffering at the expense of your sleep. Not prioritizing sleep hygiene is a mistake, according to Palacios. “Our body and brains reset with sleep. It’s the best, most important thing we can do to function well and feel good. Our body secretes human growth hormones during sleep, which help repair and regenerate skin cells, maintain collagen production, and reduce the effects of acute and chronic stress. Without restful and intentional sleep, we experience sleep deprivation, which is linked to increased cortisol, a prominent trigger of inflammation, breakouts, and premature aging.”

RELATED:25 Surprising Benefits of Walking Backwards: Why Experts Say It's Better Than 1,000 Steps Forward

Ignoring the Neck, Decollete, and Hands

Pretty young black woman in bathrobe looking at mirror and smiling, touching neck and enjoying her moisturised skin, sitting in bathroom, copy spaceShutterstock

Are you ignoring the neck, decollete, and hands when it comes to skincare? “Aging shows in the face first, but also on the neck, decollete and hands——places where our skin is thinnest and most exposed to the sun (driving!) I always direct my clients to treat these areas just like they would the skin on their face and apply cleansing, hydrating, and rejuvenating products and treatments to these areas,” Palacios says.

Getting Too Much Sun

Female hands making heart shape in the sunset.Shutterstock

Ignoring sun exposure is another faux pas. “Wearing SPF is important, but even better if we can avoid the sun altogether. It isn’t cool to suntan anymore because we know that the effects are so harmful. If you’re going to be out in the sun (hiking, at the beach, driving, etc.), take other preventative measures to avoid the sun (wear a hat, stay in the shade), especially at times of the day when the sun is harshest,” says Palacios.

Using Poor Quality Skincare

Anti-Wrinkle Skin Care. Sad Woman Looking In Mirror, Touching Her FaceShutterstock

Using poor-quality skincare can age your skin faster. “I have a few rules when it comes to good skincare: 1: You get what you pay for. 2: Consistency is key. And 3: Clinical studies are everything,” says Palacios. “Clinical studies are one of the most critical ways to understand effectiveness; however, they’re expensive for brands to conduct, and they are often a factor in product price points. Additionally, modern formulations come with better delivery methods for ideal penetration into the deeper layers of the epidermis and dermis——another price point factor. It’s up to us to be conscious consumers and do our research so that we see beyond fancy packaging and cheap price points. When it comes to skincare, quality is key and an important investment.”

Skipping Exfoliation

Young,Skin,Care,Routine.,Girl,Washing,Face,Foaming,Soap,ScrubbingShutterstock

Skipping exfoliation is another mistake you don’t want to make. “Exfoliation, also known as desquamation, is the process of removing dead skin cells from the surface of the skin. It is a natural part of the epithelial process and happens naturally in cycles synced with our metabolism. As we age, the desquamation process slows (alongside our metabolism), and so exfoliation using exfoliators becomes important for maintaining healthy, ageless skin,” Palacios says.

There are three types of exfoliators: physical (through the use of scrubs, brushes and tools), enzymatic (through the use of enzymes which work on the superficial levels of the epidermis to break down keratin——enzymes literally digest the dead skin cells on the surface of your skin), and chemical (use alpha hydroxy acids, beta hydroxy acids and other chemical compounds to work at every layer of the skin.)

“To maintain healthy-looking, glowing, even-toned skin and tackle problematic concerns like acne and pigmentation, I recommend a gentle exfoliation routine for almost every single one of my clients, through a combination of physical, enzymatic, and chemical exfoliation both at home and in the treatment room. However, it’s important not to overdo it, and we must replenish the skin whenever we exfoliate to prevent irritation and damage to the skin barrier. Hydration is a key partner in exfoliation,” she adds.

RELATED:Get a Zero Belly Without Counting Calories or Starving Yourself

Eating Too Much Added Sugar

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

Lastly, eating too much-added sugar can prematurely age your skin. “If you invest in anti-aging treatments and skin care and eat a lot of processed, added sugar, you’re missing the point,” says Palacios.

“When your blood sugar spikes, your body releases inflammatory chemicals called cytokines, which can lead to skin issues like acne, redness, puffiness, rosacea, and psoriasis. When your blood sugar spikes, your body can't handle the excess, and a chemical reaction called glycation occurs. Glycation weakens the collagen and elastin in your skin and leads to wrinkles, sagging, and a dull appearance.” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

9 Habits That May Age You Faster

Kien_Vuu1
Kien Vuu MD/Facebook
Leah Groth
By Leah GrothApr 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you prematurely aging yourself? Sure, there are things you can do to help yourself look younger, including going under the knife or getting botox and other injections. However, according to one expert, simply bidding adieu to some bad habits can also effectively slow down aging. Kien Vuu, MD, Founder of Vuu MD Performance and Longevity, author of Thrive State, reveals 9 bad habits you should break if you want to look forever young.

1. Smoking

Young adult woman lit a cigarette.Smoking cigarette health care concept. Real people. Copy spaceShutterstock

If you want to slow down aging, start by putting down the pack of smokes. “The act of smoking can severely damage your skin and internal organs by introducing harmful molecules that speed up the aging process,” explains Vuu. Additionally, smoking can shrink your blood vessels, thereby decreasing oxygen and nutrient flow to the body.

2. Chronic Stress

Panic attack in public place. Woman having panic disorder in city. Psychology, solitude, fear or mental health problems concept. Depressed sad person surrounded by people walking in busy street.Shutterstock

Don’t stress – it might age you faster. “Persistent stress results in the continuation of cortisol secretion, which can decrease the body's collagen,” says Vuu. “This protein sustains the skin's elasticity and can contribute to DNA-level cellular harm, causing premature aging.”

3. Sleep

Serene woman sleeping at night in the bedroomShutterstock

Sleeping more can help you with aging. “As we sleep, our bodies repair and renew cells. When sleep is consistently missed, these vital processes are disrupted and can accelerate internal and external aging,” says Vuu.

4. Sedentary Lifestyle

Children hiking in mountains or forest with sport hiking shoes. Girls or boys are walking trough forest path wearing mountain boots and walking sticks. Frog perspective with focus on the shoes.Shutterstock

Move more to age better. “Living a sedentary life can quickly lead to a decline in muscle mass and strength and a slower metabolism,” says Vuu. “It can also lead to steepening degeneration of body functions, which effectively speeds up the aging process.”

5. Highly Processed Foods

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

Your diet also impacts aging. “Eating lots of highly processed foods often means you're consuming too much sugar and unhealthy fat and not enough potassium, fiber, calcium, magnesium, and vitamins,” claims Vuu.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

6. Toxic Relationships

couple fightingShutterstock

Toxic relationships can age you faster. “Remaining in harmful relationships can sustain stress and emotional disturbance, which adversely affects mental well-being and can be evident physically in the signs of aging,” says Vuu.

7. Loneliness

Depressed young woman near window at home, closeupShutterstock

On the opposite side of the spectrum, having few relationships is also not great for aging: “Loneliness can heighten the body's stress response, increasing the production of stress hormones and inflammation,” explains Vuu. These can increase the risk of a range of conditions, from heart disease and diabetes to dementia.

8. Selfishness

Selfish womanShutterstock

Ego based living can age you faster as well. “When someone is entirely absorbed with themselves, a life without the intention of service, we activate the survival and stress system of our bodies. On the other hand, social connections and living a life of purpose are not just beneficial, but essential for our existence, and can also contribute to a longer life,” says Vuu.

RELATED: This Is Exactly How to Lose Body Fat This Year

9. Skin Damage

Woman using sunscreen cream. Beautiful girl with sun protection creamShutterstock

Lather up in sunscreen if you want to look younger. “Exposure to UV rays without protection can lead to skin damage, including wrinkles and age spots, and significantly increases the risk of skin cancer, contributing to premature aging,” says Vuu.

💪🔥Body Booster: Be proactive about aging by examining your habits and making corrections now.

Healthy Body

9 Everyday Habits That Age You Faster, According to Science

Woman looking at her reflection in the mirror.
Shutterstock/Robert Przybysz
Christopher Roback
By Christopher RobackSep 13, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

A study from Harvard indicates that “higher intakes of fruit and vegetables were associated with lower mortality”—so have your 5 a day to live longer. But how can you look younger doing so? Rather than chase the Fountain of Youth, simply avoid the Pitfalls of Aging. "You can't change what you were dealt with genetically but you can take control of other factors which will help to stay looking younger," says Dr. Eugene D. Elliott of MemorialCare.

The Sun Can Cause “Photoaging” and Make You Look Older

Portrait of an old woman in a straw hat, sunglasses and a swimsuit applying sunscreen to her face while relaxing by the pool.Shutterstock

A tan makes you look young and cool—but it can have disastrous effects that can lead to wrinkles—or worse. “The sun’s rays can take a toll on your skin. In the short-term, that can mean contending with a scorching sunburn,” reports Yale Medicine. “But, there can also be long-term consequences lurking within the skin, even if you don’t experience a burn. The sun prematurely ages the skin. Called photoaging, this can lead to skin cancer. Signs of this photoaging are:

  • Wrinkling
  • Pigmentation changes such as age spots, liver spots (solar lentigines), and freckles
  • Loss of skin tone (decreased elasticity)
  • Rough, uneven skin texture
  • Broken capillaries (spider veins), usually around the nose and chest
  • Redness and blotchiness”

"My favorite sunblocks are mechanical, contain zinc and/ or titanium dioxide, and block the UVA damaging rays very effectively with frequent application," says Dr. Elliott.

Soda Can Make You Look Older

Soft drinksShutterstock

It’s true—drinking sugary soda can age your cells. “Sugar-sweetened soda consumption might promote disease independently from its role in obesity, according to UC San Francisco researchers who found in a new study that drinking sugary drinks was associated with cell aging,” says one notable study, as reported in Science Daily. “Regular consumption of sugar-sweetened sodas might influence metabolic disease development through accelerated cell aging,” wrote the authors of the study in their conclusion. “The extremely high dose of sugar that we can put into our body within seconds by drinking sugared beverages is uniquely toxic to metabolism.” The same goes for sugary foods.

RELATED:I Lost 15 Pounds of Fat and Transformed My Body with These 9 Habits

Lack of Exercise Can Make You Look Older

fat business man holding beer mug and hamburgerShutterstock

“Imagine a 90-year-old,” writes the Wellspring School of Allied Health. “They’re almost always slumped over, right? Well, a lot of that comes from limited flexibility and spinal support in younger years. Low flexibility in your 20s and 30s could cause some problems later on, the main ones being joint or muscle pain and an overall hunched-over look. There are certain types of exercises that can help you loosen your muscles and joints, like yoga or pilates. But you can also increase your flexibility even if you are only into cardio or weightlifting. Just make sure that you are going to start and end with warm-up exercises, and focus on stretching both before and after exercising every single time.”

Disrupted Sleep Can Age You

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Those with sleep apnea may actually age faster than the rest of us; if you have it, see a doctor. “Increasing sleep-disordered breathing (SDB) severity and sleep disruption was associated with epigenetic age acceleration, independent of measured confounders. These associations were stronger in women than in men, suggesting that women may be particularly vulnerable to the adverse effects of SDB. Future work should study whether treatment reduces epigenetic age acceleration among those individuals with SBD,” according to one recent study. “A good night's sleep can do wonders for your youthful appearance, and since your face relaxes while you sleep, that can also help soften fine lines on the face," says Andrea Paul, MD. It is recommended that you get eight hours of sleep per night.

Stress Can Make You Look Older

Hands of a woman playing with nails in stressShutterstock

Don’t stress out too much over this, but stress ages you. “The telomeres are the ends of the chromosomes—the structures inside each cell that contain the genes,” reports Harvard Health. “Over time, the telomeres get shorter. When they get short enough, the cell dies. Chronic stress leads to shorter telomeres. And people with shorter telomeres are at greater risk for several major diseases, including heart disease and some forms of cancer. This is one more reason to reduce the amount of chronic stress in our lives. It's really not good for us.”

You Don't Take a Break Every 45-90 Minutes

Front view of blank white isolated poster on a light grey wall at the entrance to modern loft office interior with concrete floor and walking businessman on window city view background. MockupShutterstock

"Once you’re hard at work at your desk (or immersed in TV or the internet), it can be tough to remind yourself that you’ve been sitting still for a long time," says Dr. Jacob Hascalovici MD, Ph.D., Clearing Chief Medical Office. "Good posture is important, but it’s also very important to reset your posture by simply moving. Regular breaks can help your muscles and flexibility, improve your circulation, and can help you concentrate better. Rather than hampering your productivity, regular breaks, which can be simply standing up and stretching or taking a short, brisk walk, can also stave off the health risks of being sedentary for too long. Set an alarm for every 90 minutes to remind you to get up, and you’ll be off to a great start."

Letting Things Pile Up

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

"Again, we all do this from time to time," Dr. Hascalovici emphasizes. "We toss mail into a pile, throw clothes on a chair, let our ‘to do’ list get really long, and just generally fail to take care of the little things. If we took a few moments to attend to pesky tasks and put things away before bedtime, we would feel more composed and able to concentrate. (Clutter, researchers have found, can disrupt our concentration and make us feel more distracted and less able to stay on task while letting things like unanswered messages or bills go for too long can add up to more effort and stress than if we had just taken care of them in the first place.) Sometimes, we let emotions pile up, too, holding in anger, resentment, bitterness, or other negative emotions that can heighten our stress and hike our chances of getting a heart attack. Instead, we can figure out healthier ways of “putting our emotions away,” such as improved communication, boundary setting, and mindfulness."

Smoking Can Make You Look Older

Man,Smoking,Cigarette.,Cigarette,Smoke,Spread.Shutterstock

A landmark study eight years ago proved cigarettes can age you. “In what is perhaps the best detail of the study, researchers used the annual Twins Days Festival in Twinsburg, Ohio (the ‘Largest Annual Gathering of Twins in the World!’) to round up the 79 identical pairs they include in the report. A panel of three plastic surgery residents compared the faces of the twins, one of which had been smoking for at least five years longer than the other,” reported the Today Show at the time. “They identified a few major areas of accelerated aging in the faces of the smoking twins: The smokers' upper eyelids drooped while the lower lids sagged, and they had more wrinkles around the mouth. The smokers were also more likely to have jowls, according to the study, which was published in the journal Plastic and Reconstructive Surgery.”

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Not Doing This Can Make You Look Older

Pretty attractive slim smiling woman on sunny beach in summer style fashion trend outfit happy, freedom, wearing white top, jeans and colorful printed tunic boho style chic and straw hat.Shutterstock/Maria Markevich

"I think the single most important thing you can do to look younger is smile. It decreases the number of wrinkles that appear over time on your face," says Dr. Leann Poston. "Smiling makes you happier and gives you more energy. A positive attitude encourages better eating habits and more exercise!"

💪🔥Body Booster: Take a break every 90 minutes. Stand up, stretch, or take a short walk to improve your focus and combat the risks of prolonged sitting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Things You're Doing That May Cause Sagging Skin on Your Arms

Close-up Of A Woman Holding Arm With Excess Fat On Grey Background
Shutterstock
Ferozan Mast
By Ferozan MastApr 19, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Is saggy arm skin causing unhappiness, frustration and a lack of confidence? Certain lifestyle factors and choices can directly impact skin health and appearance, and unfortunately sagging arm skin is often the result of those factors. “With aging, the skin naturally becomes less elastic and drier, with less fat and collagen in the deeper layers,” says the Mayo Clinic. “This process results in the lines and creases typical of wrinkling. It also causes loose, saggy skin.” Luckily there are things that can be done to prevent or lessen saggy skin and encourage healthy, toned arms. Here are five things that may be causing saggy arm skin.

Smoking Is Terrible For Skin

closeup woman hand smoking cigarette ,unhealthy lifestyle conceptShutterstock

Aside from the many health reasons smoking is terrible, it really does a number on your looks. Smoking encourages the breakdown of skin appearance and elasticity, which can lead to unfortunate arm skin sagging. “It is common for the skin of a 40-year-old heavy smoker to resemble that of a 70-year-old nonsmoker,” says the American Osteopathic College of Dermatology. “The exact connection between smoking and these effects are unknown, but current theories include the breakdown of elastic fibers in the skin, narrowing of blood vessels, production of free radicals, and reduced levels of vitamin A in the skin.”

Related: This Is Exactly How to Lose Body Fat This Year

Lack Of Moisture

Facial Skincare. Attractive Female Applying Serum On Face Moisturizing And Caring For Skin Standing Near Mirror In Modern Bathroom Indoors. Beauty Routine. Skin Care Concept. Selective FocusShutterstock

Regular exfoliation and moisturizing helps maintain the integrity of your skin. “Daily use of a leave-on, gentle chemical exfoliant can make a huge difference—we can’t stress this enough,” says Paula Begoun, founder of Paula’s Choice. “These ingredients noticeably and dramatically smooth and hydrate skin, as well diminishing the appearance of wrinkles, and help skin’s resiliency, improving its ability to bounce back. We have a wide selection of BHA and AHA products, so you can find the right one for your skin type.”

Sun Damage

Woman using sunscreen cream. Beautiful girl with sun protection creamShutterstock

Sun damage can lead to sagging and discoloration. “Sunscreen is at the top of the list—that is non-negotiable!” Begoun says. “Sunscreen is a powerhouse youth-preserving skin care step, and it’s never too late to start. Sun protection is critical for youthful-looking skin, and you must apply it to your neck, chest, and hands, too.”

Lack of Exercise

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Exercise—especially strength training—can help prevent saggy arm skin. “As we age, the outer layer of our skin—the part we see and feel—gets thicker and drier while the inner layer thins, resulting in flakiness, wrinkling, and sagging,” Stanley Kovak, MD, founder of Kovak Dermatology and Laser Institute in Illinois, tells SilverSneakers.com. “If your muscle is firm and strong, the skin over it is pulled more taut.”

RELATED: 3 Things That Helped Me Break the Cycle of Yo-Yo Dieting

Too Much Sugar

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Too much sugar has a negative impact on skin and can accelerate aging, experts say. “If you put a banana out on the counter and unpeel it, what happens in 24-48 hours? It gets brown,” Andrew Nish, MD, tells UnityPoint Health. “What’s happening is the sugars in that banana are reacting with proteins, causing cross-linking and the brown color (browning reaction). The exact same reaction is happening in our bodies. We’re browning from the inside out.”

💪🔥Body Booster: Sun protection is critical for youthful-looking skin, and you must apply it to your neck, chest, and hands, too.

Healthy Body

7 Critical Mistakes to Avoid After 50, According to a Top Expert

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Staying healthy after 50 doesn't have to be complicated, but many of us unknowingly sabotage our wellbeing. Dr. Eric Berg, DC, age 59, specializes in Healthy Ketosis and Intermittent Fasting and has dedicated his career to uncovering the truth about getting healthy and losing weight. As director of Dr. Berg's Nutritionals, a best-selling Amazon author with 13 million YouTube subscribers, his experience has revealed seven critical mistakes that can dramatically impact your health, especially after 50. Avoiding these common pitfalls could transform your energy, weight, and overall wellness starting today.

Trusting the Wrong Health Sources

Your health information is only as good as its source. In his post, Dr. Berg warns that "you want to really make sure that the source of your information that you get is based on someone who has a lot of experience and results in the problem you're trying to solve." Most conventional doctors receive minimal nutrition training, focusing instead on matching symptoms with medications. As Dr. Berg explains, standard medical practice is often "about giving you a label for a certain condition that's very descriptive and then matching that with a medication." What you really need is someone focused on addressing root causes rather than masking symptoms.

Accepting Diagnoses Without Question

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Not all medical diagnoses get to the heart of your problem. "Be very careful about accepting a diagnosis that just doesn't seem right," Dr. Berg advises. Many health conditions share similar symptoms but require completely different treatments. Before accepting a diagnosis that doesn't feel right, consider seeking a second opinion or working with a healthcare provider who examines the underlying causes of your symptoms rather than just treating the surface issues.

Using Treatments With Harsh Side Effects

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom​Common Side Effects to ExpectShutterstock

The cure shouldn't be worse than the condition. Dr. Berg emphasizes that you should "make sure that the solution or the treatment that you get doesn't create more problems than your current symptoms, aka side effects." Many conventional treatments come with side effects that can trigger new health issues, creating a cascade of problems. Instead of accepting these risks as inevitable, explore treatment options that address the root cause with minimal side effects.

Neglecting Critical Nutrients

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After 50, three specific nutrients become absolutely essential. "The most important one is vitamin D," states Dr. Berg. "Did you know that vitamin D influences 10% of those genes?" He notes that therapeutic benefits often require higher doses than typically recommended: "To create a therapeutic effect for vitamin D, you need to use 10,000, 20,000, 30,000, 50,000, or more of vitamin D3 to really create an effect." The second critical nutrient is magnesium, which Dr. Berg explains is "involved in thousands of different things in the body. Every different type of heart disease usually has a magnesium deficiency." The third key nutrient is zinc, which works synergistically with the other two. "Zinc is very, very important and a lot of people are deficient in zinc," Dr. Berg notes, adding that these nutrients "all really depend on each other."

Consuming Too Much Calcium and Iron

Woman hands with omega 3, multivitamins, vitamins B, C, D, collagen tablets, probiotics, iron capsule. Hand hold supplements on blurred background. Unrecognizable woman takes vitamins daily. Top view.Shutterstock

Not all nutrients are beneficial in large amounts. "As we age, calcium tends to plug everything up," Dr. Berg warns. Without sufficient magnesium to regulate calcium, excess amounts can deposit in soft tissues and contribute to heart disease. Even more concerning is excess iron: "If you have too much iron, you're going to rust out your organs," cautions Dr. Berg. Our bodies can only eliminate 0.5 to 1 milligram of iron daily, yet the recommended daily allowance is much higher—8 mg for men and 18 mg for women of childbearing age. Dr. Berg advises, "We're taking in way too much iron" and suggests carefully monitoring food labels to avoid excessive intake.

Restricting Dietary Cholesterol

women with holding a cardboard egg box full of her eggs. the girl takes one chicken egg from a white box​EggsShutterstock

Cholesterol is crucial, especially as you age. "When we age is we start having a decrease in hormones, testosterone, progesterone, estrogen, things like that. And all of those hormones are built out of cholesterol," Dr. Berg explains. Reducing cholesterol through diet or medication can further deplete already diminishing hormone levels after 50. According to Dr. Berg, "We need cholesterol for our brain, bile salts to help digest fats. Most importantly, we need cholesterol to make hormones." He recommends consuming cholesterol-rich foods like "butter, eggs, dairy, shellfish" to support hormone production.

Eating Too Frequently and Too Many Carbs

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.​Protection Against Fatty Liver DiseaseShutterstock

Your eating pattern may be more important than what you eat. "Every time you eat, you stimulate insulin," explains Dr. Berg. "Producing too much insulin is probably the single biggest problem right now behind so many chronic illnesses, not just diabetes, but a fatty liver, high blood pressure." He suggests reducing your eating frequency: "If you could just take your snacks, if it's nuts or whatever, and just push them to the meal and just had two meals a day, I think that would be awesome." This approach naturally supports intermittent fasting, which helps reduce insulin levels. Additionally, Dr. Berg emphasizes the importance of reducing carbohydrates, especially starches: "It's not just about cutting down the sugar carbohydrates. It's cutting down this other carbohydrate called starch."

Not Prioritizing Protein as You Age

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Protein becomes increasingly vital after 50. "Most of your body is protein, not just muscle, connective tissue, but your immune system, antibodies, white blood cells," Dr. Berg explains. He notes that people "will continue to eat until their protein requirements are satisfied," which explains why low-protein junk foods never truly satisfy hunger. As you age and naturally lose muscle mass, protein requirements actually increase. Dr. Berg recommends nutrient-dense animal proteins: "What food would give you the most healing? Right off the bat, grass-fed beef, grass-fed lamb. That's the most nutrient-dense food to heal the gut, to give you trace minerals, to give you B vitamins, but also to give you the highest quality protein."

Ignoring Your Environment and Stress Levels

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Your surroundings and stress management significantly impact your health. "If you expose yourself to too much stress, it kind of gets stuck into your mind and you're trying to go to bed and you can't sleep and you're worrying and you're in this constant state of fear," Dr. Berg explains. He emphasizes the healing power of nature: "I didn't realize at first how important your environment was until I had this great opportunity to move out of the city into the farm. I'm going to tell you having that space is such a therapy. It's going into nature. It's so important to do this on a regular basis." Regular exercise also plays a crucial role in stress management. As Dr. Berg notes, "What exercise does is it kind of flushes out the cortisol and the adrenaline that builds up just from being on this planet."

Underestimating the Gut Microbiome

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,Tract​Digestive IssuesShutterstock

Your gut bacteria function as a vital organ system. "What you have to realize is when you take an antibiotic, you will never have the same microbes ever again," warns Dr. Berg. Contrary to common belief, he states, "It's a lie that they told you that, oh yeah, you're just going to actually decrease the number of microbes, and they're just going to come back to normal just like before. No, that's a lie." Your microbiome influences everything from immune function to mood: "The importance of supporting the gut microbes as an organ is vital for what? Immune protection, the neurotransmitters that are created, your mood, your cognitive function is influenced by the microbes." Dr. Berg recommends regularly consuming "fermented foods, sauerkraut, kimchi, yogurt, and taking a very good probiotic."

Final Word

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Creating lasting health requires deliberate action, especially after 50. As Dr. Berg emphasizes, "health has to be created. It doesn't just automatically happen." By avoiding these seven critical mistakes, you're setting yourself up for vibrant health well beyond age 50. Start implementing these changes today to build a foundation for lasting wellness that supports your body's natural healing abilities. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. scales, weighShutterstock

Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstock

Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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