Just when you thought you were stunting premature aging with some designer eye cream, you forgot a few major anti-aging essentials — 10 of them, to be exact. Everything from sunscreen to milk is scientifically proven to strike a figurative ax on your more-than-real wrinkles and sagging skin. We rounded up 10 things men do that unfortunately make them look 40 in their 20s, and age faster than their normal, biological pace.

10. LACK OF SLEEP –

You literally look older with lack of sleep. Less than six hours can give you dark circles around the eyes and sagging skin. Furthermore, lack of sleep alters hormones and metabolism, which could increase the severity of age-related ailments like diabetes, obesity and hypertension.

9. NOT ENOUGH MILK –

Studies show that we lose .5% to 1% of our lean muscle mass every year, starting as early as our 30s. Additionally, muscle strength declines 12 to 15 percent per decade. The less muscle you have, the more likely you’ll be sedentary (see No. 8).Yikes. Double up on the milk. Amino acids in protein are the building blocks of muscle, and milk contains whey, an excellent source of leucine, a powerhouse protein stimulus.

8. TOO MUCH TV –

Game of Thrones is a great show, but you might want to cool it on the binge watching. A sedentary lifestyle contributes to premature aging, mostly due to the lack of exercise that tones your muscles and gets blood flowing. The lack of exercise and mobility in your life is nothing but a fast track to heart disease, obesity and other factors that lead to a shorter life. Oh, and keep this up and you’re at risk of dementia.

7. TOO MUCH DOUGHNUT CONSUMPTION –

Homer Simpson may be our hero, but if he were an actual human, well, he’d most likely be six-feet under. While processed sugar is delicious, it’s lethal. White sugar speeds up the aging process by binding to and eventually weakening the collagen in your skin, leading to premature wrinkles and sagging. Also, sugar molecules in your system cause protein fibers to become weak (a process called glycation) and can promote tissue damage and chronic inflammation, leading to cataracts, liver disease and more ailments.

6. TOO MUCH ALCOHOL –

Probably the saddest reality to one of life’s greatest joys is alcohol’s abuse of our skin. Not only does it dehydrate (which we’re well aware of), but alcohol consumption on a regular basis does a harmful number on your vitality. Alcohol has no nutrients (shocker!), which adversely affects nutrition levels and has a negative impact on the body’s vitamin A, a very important antioxidant for regeneration of new cells and collagen production. Just ask Dr. Oz. Alcohol also enlarges skin vessels, which lose quality and tone when actually enlarged for a long period of time.

5. LONG WORK HOURS –

Stress is one of the leading contributors to faster aging, and working long hours is beyond stress-inducing. When constantly under pressure, chronic stress chemicals are released, wreaking major havoc on your cells and causing detrimental biological changes, not to mention insomnia and heart disease. According to a recent study, work-related exhaustion can have a harmful effect on critical DNA in the cells, ultimately leading to Parkinson’s, type 2 diabetes, cardiovascular disease and cancer.

4. NOT ENOUGH CONSUMPTION OF FISH –

If you’re a steak and potatoes type of guy, try fish and vegetables. Fish is known to be rich in omega-3 fatty acids, which is a major anti-inflammatory, one of the best ways to prevent aging. It’s great for skin, heart, hair and the immune system. It also boosts preservation of DNA segments — called telomeres — in your white blood cells, which help prevent aging. Need inspiration? Look at the Japanese, who have the highest life expectancy in the world, partly thanks to their regular fish intake.

3. SMOKING –

James Dean may have made smoking look cool, but should he be alive today, he’d look 183 years old. Not only is smoking bad for your health (and secondhand smoke wrecks others around you), but studies show it increases your risk for heart and lung disease. It also activates enzymes that break down the skin’s elasticity. If that’s not enough, smoking depletes the body’s vitamin C, which keeps skin moist and plump. Think twice before you light up!

2. NOT WEARING SUNSCREEN –

Sure, sunscreen may help prevent dry skin, sun burns and even skin cancer, but it also protects against photo aging, which is wrinkles, spots and loss of elasticity caused by the sun’s ultraviolet radiation. Without sunscreen, these may appear faster than you can imagine. UVA radiation notoriously robs the skin of its natural ability to hold shape and does nothing but wreak havoc on smooth skin.

1. CITY LIFE –

There’s a reason why many locals in quiet villages and towns — mostly in Asia or Europe — live for almost a full century. There’s no crazy fast-food culture, the environments are walking-friendly and locals have great devotion to their faith. And sometimes, according to NBC, just being Asian helps you live longer, should you be so lucky.