Eating healthier and exercising regularly can do more than just improve your fitness or help you lose weight.
Recent studies reveal that these habits may also lower your biological age. A measure of how well your body is functioning rather than the number of years you’ve been alive.
Biological age reflects your body’s health based on factors like cell function, organ performance, and cholesterol levels.
While it doesn’t predict lifespan, it offers insight into how your body is aging.By making specific lifestyle changes, you can help slow down this process and feel younger.
Foods That Can Help Lower Your Biological Age
Eating the right foods can make a big difference in slowing the aging process. A diet packed with nutrient-dense, plant-based foods is key.
Here are some foods proven to help:
- Dark, leafy greens: Spinach, kale, and arugula are rich in nutrients that support cellular health.
- Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts help detoxify your body.
- Colorful vegetables: Add bell peppers, carrots, and tomatoes for antioxidants.
- Pumpkin and sunflower seeds: These provide essential fats and minerals for DNA repair.
- Beets: Boost circulation and support cellular function.
- Eggs: Provide nutrients for DNA methylation, which helps control aging.
- Liver or liver supplements: A rich source of essential vitamins, recommended three times a week.
Additionally, focus on foods that support DNA methylation, such as:
- Berries (preferably wild): Packed with antioxidants.
- Garlic: Known for its anti-inflammatory properties.
- Green tea and oolong tea: Brewed for 10 minutes to maximize benefits.
- Turmeric and rosemary: Add these spices to meals for extra anti-aging effects.
A Mediterranean diet is another excellent choice. This diet includes:
- Olive oil: Healthy fats that protect your DNA.
- Whole grains: For sustained energy and fiber.
- Fish and poultry: Lean proteins that support muscle health.
Studies show that calorie restriction, even for a few days a month, can also help. Limiting calories to 700–1,100 daily with nutrient-dense foods like vegetable soups and nuts has been shown to reduce biological age by 2.5 years in just three months.
Exercise Your Way to a Younger You
Exercise is crucial for reducing biological age. Regular activity not only keeps your body fit but also improves cellular health.
Here’s how to make exercise work for you:
- Daily walks: Even light activities like walking the dog or doing chores can improve brain function. A study found people who stayed active displayed a brain age four years younger than after periods of inactivity.
- Strength training: Just 90 minutes a week of weightlifting or resistance exercises can lower biological age by nearly four years. Strength training also helps maintain muscle mass and strengthens bones.
The benefits of exercise go beyond aging. It improves blood sugar levels, reduces the risk of heart disease, and enhances mental health.
Manage Stress to Slow Biological Aging
Stress can speed up biological aging. It causes inflammation and damages your DNA. To counter this, practice stress-relief techniques like:
- Deep breathing exercises
- Meditation or mindfulness
- Yoga or stretching routines
Simple Lifestyle Tips to Lower Your Biological Age
Here are additional ways to support a healthier biological age:
- Stay hydrated: Drink at least eight cups of water daily.
- Prioritize sleep: Aim for at least seven hours each night.
- Quit smoking: Smoking accelerates cellular damage.
- Monitor health markers: Keep an eye on cholesterol, blood pressure, and blood sugar.
Keep Your Brain Sharp with New Skills
Learning new skills keeps your brain healthy. It helps make new connections in the brain, says psychologist Bradley Busch. Great hobbies include learning a language or playing music.
A Harvard study found that musicians have more grey matter in their brains compared to non-musicians.
Follow Your Gut Instinct
Your gut plays a big role in your immune system. Eating the right foods can boost your immunity and protect you from illness.
Focus on gut-friendly foods like garlic, onion, artichokes, oats, and fermented foods such as sauerkraut. These help maintain healthy gut flora, says nutritionist Panagos.
What Lowering Your Biological Age Means for You
Lowering your biological age is within your reach. By incorporating a plant-based diet, regular exercise, and small, meaningful lifestyle changes, you can take control of how your body ages.
Focus on adding nutrient-rich foods like leafy greens, vibrant vegetables, and healthy fats to your meals. Pair this with daily movement, whether it’s walking, chores, or strength training, to boost your results.
Every step counts. Start today, and with each positive change, you’ll move closer to feeling healthier, stronger, and more youthful.
