Society is fascinated with health, fitness and longevity. But the secret to a long life doesn’t have to be complicated. There are many simple things everyone can do to slow down time and feel younger.
You may not always think of age as just how old you are chronologically. There’s also your “biological age,” which refers to how well all of your body’s internal systems are functioning. Research shows that this biological age is related to how long you live, rather than your chronological age.
So, what can you do to reduce your biological age? Here are five evidence-backed ways:
1. Exercise regularly
Exercise reduces the risk of death from all causes and increases longevity. It even helps slow down DNA aging. Studies have shown that short bursts of exercise, like 23-minute sessions three times a week, can reverse biological age by around two years.
2. Eat a healthy diet
A well-balanced diet rich in fruits, vegetables, whole grains, nuts, legumes, fish, lean proteins, and healthy fats helps keep your cells repairing damage and reduces stress on DNA. This can slow aging down by an average of 2.4 years.
3. Prioritize sleep
Good quality sleep allows the body to repair DNA, restore hormonal balance, reduce inflammation, and clear cellular waste. People who get less than five hours of sleep per night are more likely to age faster.
4. Avoid unhealthy habits
Smoking, vaping, and excessive drinking can accelerate biological aging by up to 5-6 years. These habits damage DNA, increase inflammation, and stress cells, causing organs to work harder – making them older faster.
5. Manage your mind
Stress management is key to reducing biological age. Research shows that being able to regulate emotions and manage stress levels predicts a slower rate of aging. Positive coping mechanisms can help mitigate the effects of stress on your body.
By incorporating these simple habits into your daily life, you may be surprised at how quickly they can turn back the clock on your biological age.
Source: https://scroll.in/article/1088527/the-uncomplicated-secret-behind-living-a-long-healthier-life