Not all “healthy habits” help you age well. In fact, some can do the opposite if taken too far. A large cohort study found a U-shaped link between wellness and mortality: both too little and too much can equally increase risk. Experts say it’s important to find balance when it comes to aging.
“Longevity isn’t about ‘the more the better,’” Mr Ihsaan Al-Hadad, Co-Founder and Clinical Director at Zental. “It’s about balance. The very things people think are keeping them young, like some trendy routines promoted on social media, can actually push their bodies in the opposite direction.”
Here are four healthy “mistakes” experts warn about, and how to rethink them if you want to age well:
1. Cutting Out All Carbs
Carbs have been unfairly demonized. Removing them entirely leads to elevated cortisol levels and reduced serotonin. This is a combination that accelerates skin aging and sleep issues. Chronically low carbohydrate intake also slows thyroid function, reducing metabolic rate by up to 15%, according to Harvard Health data.
Better Strategy: Keep carbs smart, not little. Whole grains, fruits, and root vegetables provide glucose that protects hormonal balance and collagen production. Timing matters too. Consuming complex carbs post-exercise or at dinner supports serotonin production and better health.
2. Constant Blue Light Blocking
Blue light filters are marketed as a must-have for digital wellness, but wearing them all day can actually work against your biology. A study in NHB found that blocking daytime blue light disrupts sleep patterns, leading to 20–25% lower alertness and delayed melatonin at night. Receiving daylight, on the other hand, has been shown to improve cognitive functions and slow age-related decline.
Better Strategy: Block blue light only after sunset. Morning and midday exposure, especially from natural sunlight, helps to create serotonin production.
3. Overclean Eating
The “clean eating” movement has created one of the most misleading forms of healthy lifestyle. Overly restrictive diets, especially those cutting out oils, dairy, or salt, can cause micronutrient deficiencies in magnesium, sodium, and omega-3 fats, all essential for nerve and skin health. A Nutrients review found that extreme “clean” eating behaviors are associated with higher oxidative stress markers and premature cellular aging.
Better Strategy: Follow the 80/20 rule. Aim for mostly whole foods, but allow flexibility. Include healthy fats, natural salts, and the occasional treats to balance metabolism and improve skin elasticity.
4. Overdoing Skincare
Anti-aging routines can ironically speed up aging when overdone. Using multiple retinoids, acids, and exfoliants daily can strip the skin barrier, causing 20–30% more water loss and chronic inflammation. These micro-injuries reduce the skin’s ability to produce collagen and repair UV damage, which are two common factors of premature aging.
Better Strategy: Simplify. Limit strong activities to 2–3 nights per week, alternate with hydrating and ceramide-rich products, and avoid product stacking. Less is more when it comes to skincare.
Final Takeaway
“These routines start with the right intention,” says Mr Ihsaan Al-Hadad, Co-Founder and Clinical Director. “But healthy aging isn’t about intensity or volume, it’s about precision. The people who age best aren’t those doing everything; they’re the ones doing the right things at the right dose.”
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