People are really into health, fitness, and longevity. This fascination has led to a booming industry focused on the latest science, lifestyle changes, and products that promise to help prevent aging and extend life.
However, achieving a long life doesn’t have to be overly complicated. There are quite a few simple actions everyone can take to feel younger and slow down the aging process.
When we discuss age, it’s not merely about the number of years you’ve been around. Actually, there are two kinds of age.
First, there’s chronological age—the straightforward count of years since your birth.
The second is “biological age,” often called “true age” or “internal body age.” This considers how effectively your internal systems are working by examining signs of aging in cells, blood, and DNA.
Research suggests that biological age may be more closely linked to longevity than chronological age. Imagine two people, both 60 years old. The one with the younger biological age is usually more likely to live longer than the one whose biological age is greater.
Currently, there are various ways to assess your biological age through epigenetic testing, which just needs a little saliva and can be done at home. This sample is sent to a lab where they extract DNA to reveal what’s happening in your body.
The choices we make every day have an impact on our biological age. While some lifestyle decisions can increase it (like smoking, drinking, or being physically inactive), there are also choices that can actually help reset the clock. So, it seems like our lifespan might be more in our hands than we think.
Here are five evidence-based methods to potentially reduce your biological age:
1. Literally run away from aging
Getting more active and incorporating regular exercise can lower the risk of death from various causes, which, in turn, boosts longevity.
Starting to exercise is always an option. In fact, one study found that inactive individuals who followed an eight-week exercise plan (with three 60-minute workouts each week) reversed their biological age by about two years.
A blend of strength and endurance training done three to four times weekly (sessions can be as short as 23 minutes) has also been shown to significantly slow aging.
Exercise affects a process called DNA methylation, which determines whether certain genes are activated or deactivated. Naturally, as we get older, those genes begin to turn off—that’s why we see wrinkles and grey hair.
But engaging in physical activity can help maintain these genes’ functions longer.
2. Your diet matters
Opting for healthier food choices has a direct impact on reducing biological age. This effect is even more profound for those with chronic conditions or obesity.
In one study of nearly 2,700 women, those who adopted healthier eating habits for 6 to 12 months experienced noticeable benefits, staying younger for longer and slowing their aging by an average of 2.4 years.
Healthier food choices included more fruits, vegetables, whole grains, lean proteins, fish, nuts, and healthy fats (like olive oil), while cutting down on red meat, saturated fats, added sugars, and salt.
A balanced diet is rich in antioxidants, vitamins, and anti-inflammatory elements that aid in cell repair while reducing stress on DNA. These nutrients also play a role in DNA methylation.
3. Sleep better
Sleep is one of the strongest indicators of healthy aging because it affects almost every bodily system. Quality sleep allows your body to repair DNA, restore hormones, decrease inflammation, and eliminate cellular waste—keeping the immune, metabolic, and nervous systems youthful.
A review indicated that sleep quality significantly relates to aging speed. Those getting less than five hours of sleep nightly have a much higher risk for age-related conditions like diabetes, heart disease, cancer, and dementia.
Furthermore, a significant UK study involving around 200,000 participants revealed that shift workers, especially on night shifts, had a biological age about one year older than those working regular hours.
4. Steer clear of unhealthy habits
Behaviors such as vaping, smoking, and excessive drinking are some of the most consistent speeding factors of aging.
For example, smoking can age the lungs by up to 4.3 years and the airway cells by nearly five years.
Likewise, research involving 8,046 adults aged 30 to 79 found that any alcohol consumption was linked to accelerated biological aging, with higher intake leading to faster aging.
These negative habits hasten biological aging by damaging DNA, increasing inflammation, and stressing cells. This forces the body and its organs to work harder, leading to quicker aging.
5. Manage stress
Regulating stress is crucial. Studies show that the ability to manage emotions and stress levels influences age acceleration. Another study found that working over 40 hours a week on average increased biological age by two years, likely due to stress factors.
Stress can accelerate biological aging by altering hormonal responses, damaging DNA, and weakening the immune system. It can also indirectly influence factors that lead to aging, such as sleep, diet, and whether we choose to smoke or drink. So, having effective coping strategies for stress management is essential.
A growing body of research indicates that factors like loneliness, extreme temperature exposure, air pollution, and environmental conditions (like living in disadvantaged areas) can also impact the aging process.
It’s worth mentioning that the influence of these factors on aging might differ based on individual genetics, how consistent they are with lifestyle choices, and various other factors.
In any case, these insights show that even small changes in habits can significantly enhance health and well-being, and maybe even reverse some aspects of aging.
