In a society increasingly obsessed with health and longevity, the quest to slow ageing often seems to involve complex science and expensive products. However, experts argue that the secret to a longer, healthier life may be simpler than we think, lying within everyday choices that directly influence our biological age.
Understanding Chronological vs. Biological Age
While chronological age simply counts the years since birth, biological age reflects how well the body's internal systems are functioning. This 'true age' is measured by examining cells, blood, and DNA for signs of wear and tear. Crucially, research indicates that biological age is a stronger predictor of lifespan than the number of candles on a birthday cake. For instance, two individuals both chronologically aged 60 can have vastly different biological ages, with the 'younger' one having a higher likelihood of living longer.
Advances in science now allow people to measure their biological age through epigenetic testing, a process that typically requires only a saliva sample sent to a lab for analysis. This highlights how daily lifestyle decisions—from what we eat to how we manage stress—can either accelerate or decelerate our internal ageing clock.
Five Evidence-Backed Ways to Reduce Your Biological Age
Lecturers Henry Chung from the University of Essex and Charlotte Gowers from Anglia Ruskin University, writing for The Conversation, have outlined five key, research-supported strategies for promoting a younger biological age.
1. Embrace Regular Physical Activity
Consistent exercise is a powerful tool for longevity. Studies show that physical activity reduces the risk of death from all causes. Importantly, it's never too late to start. One study found that previously sedentary individuals who began a three-times-weekly exercise programme reversed their biological age by approximately two years in just eight weeks.
Even sessions as short as 23 minutes, combining strength and endurance exercises three to four times a week, can significantly slow ageing. The mechanism involves DNA methylation, a process that controls gene activity. Exercise helps slow the natural gene 'switching off' associated with ageing, allowing vital bodily functions to remain efficient for longer.
2. Prioritise a Nutrient-Rich Diet
Healthier food choices directly lower biological age, with effects being particularly pronounced for those with chronic conditions or obesity. Research involving nearly 2,700 women demonstrated that adopting a healthier diet for 6-12 months could slow ageing by an average of 2.4 years.
This diet emphasises fruits, vegetables, whole grains, nuts, legumes, fish, lean proteins, and healthy fats while reducing red meat, saturated fat, added sugars, and sodium. Such a balanced intake provides antioxidants and anti-inflammatory compounds that aid cellular repair and reduce DNA stress, again influencing the beneficial DNA methylation process.
3. Cultivate Good Sleep Hygiene
Sleep quality is one of the strongest predictors of healthy ageing, affecting nearly every bodily system. Quality sleep allows for DNA repair, hormonal balance, reduced inflammation, and cellular waste clearance. A scientific review confirms that poor sleep accelerates ageing, with those sleeping less than five hours per night facing a significantly higher risk of age-related diseases like diabetes, heart disease, and dementia.
Furthermore, a major UK study of nearly 200,000 participants found that shift workers, especially night shift workers, had a biological age about one year higher than those working standard hours.
4. Eliminate Harmful Vices
Habits like smoking, vaping, and alcohol consumption are among the most consistent accelerators of biological ageing. Smoking can age the lungs by up to 4.3 years and airway cells by nearly five years. Similarly, a study of over 8,000 adults aged 30-79 found that any alcohol consumption was linked to accelerated ageing, with the effect increasing alongside intake.
These vices damage DNA, increase inflammation, and overload cells with oxidative stress, forcing the body's organs to work harder and age faster.
5. Master Stress Management
The ability to regulate emotions and manage stress is a key predictor of age acceleration. Research indicates that working more than 40 hours a week on average can increase biological age by two years, likely due to chronic stress.
Stress accelerates ageing by disrupting hormonal responses, damaging DNA, and weakening immunity. It can also indirectly worsen other ageing factors like poor diet, sleep deprivation, and substance use. Developing positive coping mechanisms is therefore critical for long-term health.
The Broader Picture of Ageing
Emerging research suggests other factors, including loneliness, exposure to extreme temperatures, air pollution, and living in deprived areas, can also influence biological ageing. The impact of any lifestyle factor can vary based on an individual's genetics, duration of exposure, and other personal circumstances.
Nevertheless, the evidence provides compelling insight: changing even small daily habits can profoundly improve health and wellbeing, offering a realistic opportunity to feel younger and potentially add years to one's life. The power to influence longevity, it seems, is significantly in our own hands.
