Society is obsessed with health, fitness and longevity, fuelling a multi-million pound industry of anti-ageing products. Yet the secret to a long life may be simpler than expected. Experts highlight that we have two ages: chronological age (years lived) and biological age (how well our internal systems function). Research suggests biological age, not chronological age, predicts lifespan. Epigenetic testing, using a saliva sample, can measure biological age at home.
Everyday choices influence biological age. Negative habits like drinking, smoking or inactivity can increase it, while positive changes can reverse it. Here are five evidence-backed ways to reduce biological age.
First, regular physical activity reduces all-cause mortality and directly increases longevity. A study found sedentary people who adopted an eight-week exercise programme (60 minutes three times weekly) reversed biological age by about two years. A mix of strength and endurance exercises three to four times a week, even sessions as short as 23 minutes, significantly reduces ageing. Exercise influences DNA methylation, which controls gene activity, slowing the natural age-related switching off of genes.
Second, healthier food choices directly reduce biological age, especially in those with chronic disease or obesity. One study of nearly 2,700 women found that adopting healthier eating patterns for 6–12 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. A balanced diet provides antioxidants, vitamins and anti-inflammatory compounds that help repair cells and reduce DNA stress.
Third, good quality sleep is one of the strongest predictors of healthy ageing. It allows DNA repair, hormonal balance, reduced inflammation and clearance of cellular waste. A review showed sleep quality is directly associated with ageing speed; sleeping less than five hours per night increases risk of age-related diseases. A large UK study of nearly 200,000 participants found shift workers, especially night workers, had a biological age about one year higher than those working normal hours.
Fourth, avoid habits like vaping, smoking and drinking alcohol, which are the strongest accelerators of ageing. Smoking rapidly ages the lungs by up to 4.3 years and airway cells by nearly five years. Another study of 8,000 participants confirmed these effects.
Fifth, managing stress and maintaining social connections also support slower biological ageing, though the article focuses on the above four key areas. By making these simple changes, individuals can potentially turn back their biological clock and improve longevity.
