Society's fascination with health and longevity has spawned a multi-million pound industry, but the secret to a long life may be simpler than expected. Experts highlight that we have two ages: chronological age, the number of years we have been alive, and biological age, which reflects how well our internal systems function. Research suggests biological age is a better predictor of lifespan than chronological age.
The everyday choices we make can influence our biological age. Factors such as smoking, drinking, and inactivity can accelerate ageing, while other lifestyle changes can reverse it. Here are five evidence-backed ways to reduce biological age and promote longevity.
Regular physical activity is crucial. A study found that sedentary people who adopted an eight-week exercise programme (three 60-minute sessions per week) reversed their biological age by about two years. A combination of strength and endurance exercises, done three to four times a week for as little as 23 minutes, can also significantly reduce ageing. Exercise influences DNA methylation, a process that controls gene activity, helping to slow age-related changes such as wrinkles and grey hair.
Healthier food choices directly reduce biological age, particularly in those with chronic disease or obesity. One study of nearly 2,700 women found that adopting healthier eating patterns for six to twelve months slowed ageing by an average of 2.4 years. Recommended foods include fruits, vegetables, whole grains, nuts, legumes, fish, lean proteins, and healthy fats, while reducing red meat, saturated fat, added sugars, and sodium.
Sleep is another strong predictor of healthy ageing. Quality sleep allows the body to repair DNA, restore hormonal balance, reduce inflammation, and clear cellular waste. People who sleep fewer than five hours per night have a higher risk of age-related diseases. A large UK study found that shift workers, especially night workers, had a biological age about one year higher than those working normal hours.
Avoiding harmful habits such as vaping, smoking, and drinking alcohol is essential. Smoking ages the lungs by up to 4.3 years and airway cells by nearly five years. A study of more than 8,000 people found that alcohol consumption accelerated biological ageing, while former smokers who quit slowed the rate of ageing compared to current smokers. These simple lifestyle changes can make a significant difference in slowing the ageing process.
