You might think that the natural progression of time means that the older you get, the more your body ages. While this is true regarding your chronological age (the years since your birth), your biological age tends to tell a different story.
Indeed, your biological age reflects how old your body is based on various factors, including your genetics, lifestyle choices, and overall health.
It’s not uncommon for two people of the same chronological age to have very different biological ages depending on how they’ve lived their lives.
In fact, the New York Post recently featured a story about a London-based entrepreneur who, after turning 60, found that tests revealed her biological age was closer to that of a 35-year-old, thanks to her healthy lifestyle choices.
Continue reading if you’re looking for ways to improve your own health and reverse your biological age.
1. Try a “Mediterranean diet”
You likely already know about the benefits of the “Mediterranean diet”, renowned for its potential to increase your longevity and improve your health.
Inspired by the traditional eating habits of people living near the Mediterranean Sea, the diet emphasises the consumption of whole foods, such as:
- Whole grains
- Beans
- Olive oil
- Fatty fish
According to research, adopting this diet at the age of 20 could increase life expectancy by 13 years for men and 10.7 for women.
Even if you start later in life, beginning this diet at the age of 60 could still add nearly nine years to your life expectancy.
The Mediterranean diet’s health benefits potentially stem from its rich supply of antioxidants, phytochemicals, omega-3 fatty acids, and fibres. These nutrients work together to reduce inflammation, lower your risk of heart disease, and improve cognitive function.
Additionally, limiting red meat and processed foods can contribute to better heart health, all benefiting your biological age.
2. Stretch time between meals with intermittent fasting
Intermittent fasting, which involves eating within a specific window of time and fasting outside of these hours, has also been shown to reduce your biological age.
This approach is known as a “fasting-mimicking diet”, and it aims to replicate the effects of a water-only fast without the same restrictions.
Studies have found that people who completed three monthly cycles of this form of fasting showed a 2.5-year decrease in their median biological age.
This happens because intermittent fasting promotes the cellular repair process in your body, reducing inflammation and improving insulin sensitivity.
If you’re new to fasting, it might be worth starting gradually, perhaps by extending your overnight fast by skipping breakfast, or waiting longer before eating your first meal of the day.
Just make sure to stay hydrated and plan balanced meals during your eating periods, as this can make fasting far more manageable.
3. Get plenty of exercise
Regular exercise is a cornerstone of healthy living, and its benefits can extend to reducing your biological age.
Indeed, the British Heart Foundation found that regular physical activity can slow the biological ageing process. Even something as simple as a brisk walk has the potential to reduce your biological age by up to 16 years.
This happens because exercise improves your:
- Cardiovascular health
- Muscle and bone strength
- Metabolic function.
All of this contributes to a younger biological age, so to incorporate more exercise into your daily routine, it’s worth finding activities you enjoy.
Remember, consistency is key, too.
So, even if you start small, you may want to aim to gradually increase the duration and intensity of your workouts. If you find it challenging to stay motivated, consider joining a class, or using a fitness tracker to monitor your progress and set attainable goals.
4. Focus on your sleep
There’s possibly nothing better than a good night’s sleep, and aside from leaving you well-rested in the morning, it’s also another crucial factor in reversing your biological age.
Poor sleep can lead to higher blood pressure, elevated cholesterol levels, and weight gain, all of which can accelerate the ageing process.
To slow down your biological clock, experts recommend aiming for around seven to nine hours of good sleep each night.
Improving your sleep hygiene could help you develop healthy habits. For instance, you could establish a regular schedule and create a bedtime routine, helping you settle in each night as you adapt to this new structure.
Make sure to limit distractions in the bedroom in order to contribute to a better quality of sleep, too – you might want to reduce screentime before bed, and ensure your room is as dark and quiet as possible.
5. Take the right supplements
While a varied diet should ideally provide most of the nutrients you need in your day-to-day life, supplements can be an effective way to address any specific deficiencies that could affect your biological age.
Research suggests that certain supplements, such as vitamin D, magnesium, and omega-3 fatty acids, have all shown a positive effect on biological age.
These nutrients can support various bodily functions – namely your bone and cardiovascular health – which are crucial for maintaining a youthful biological age.
Just remember that supplements should not replace a healthy lifestyle entirely. Before you turn to them, it’s essential to prioritise a balanced diet, regular exercise, and a good night’s sleep.
