The #1 Habit That Can Reduce Your Biological Age, According to a Geriatrician
Woman over 50 looking in a mirror
Your birth certificate tells you how old you really are. However, does your body think you're older or younger? Biological age is essentially the body's unique way of keeping score—regardless of your technical birth year.
"Biological age differs from chronological age as it considers different biological and physiological developmental factors, including but not limited to lifestyle, genetics, nutrition and existing medical conditions," says Dr. Sakeitha Crowder, MD, an internal geriatric medicine provider with Novant Health Adult Primary Care Harper Hill.
Some of these factors—lifestyle and nutrition—are largely in our control. So, is it possible to lower your biological age? Somewhat, experts say, but they warn people to be wary of false promises for products guaranteed to turn back the hands of time.
However, adapting certain tried-and-true habits can be akin to dipping a toe in the fountain of youth. Put your best foot forward with these top habits that may reduce your biological age.
Related: The #1 Lesson I Learned About Longevity From My Grandma Who Lived To Be 99
What Is Biological Age?
They say age ain't nothing but a number, but senior care providers say that's literally true when it comes to biological age. "Biological age is a description of the state of your body's health comparing it to typical accumulated health and lifestyle changes," says Dr. Kenneth Koncilja, MD of Cleveland Clinic’s Center for Geriatric Medicine. "Descriptions of biological age are less about a number and more about recognizing factors in health, genetics and environment that will promote active and functional longevity."
Can You Lower Biological Age?
To an extent, says Dr. Koncilja. "We cannot control our genetic factors," he explains. "Some health and environmental factors are within our control. For example, by simply not smoking, you likely are avoiding many preventable stressors on the cells of your body."
However, the buzz around the biological age has given rise to "magic products" that promise to reverse aging. Experts stress that exercising caution and speaking with a healthcare provider before selecting a one-click purchase on any product is important.
"We recommend that you think critically and consult with your healthcare provider. Do not expect a miracle cure by starting an extreme diet, supplement, medicine or fad program that has not been adequately researched," says Dr. Jamie Justice, Ph.D., an aging expert and adjunct professor at the Wake Forest University School of Medicine.
What Speeds Up Aging the Most?
It's not so black and white. "No one factor speeds up biological aging the most," Dr. Justice says. "That is because of the complex interactions of our genetics, environment, lifestyle and exposures. Yet, we know that biological aging occurs throughout our lifetime—not just in older age."
The No. 1 Habit To Lower Your Biological Age
No one factor can raise or reduce your biological age, but experts say regular physical activity is the number one way to feel like your best (and maybe younger) self. "My biggest advice to patients is to exercise every day," Dr. Koncilja says.
While you likely know about the direct health benefits of exercising—like reducing heart disease risks—geriatric care experts also say physical activity has an unsung ripple effect on other lifestyle choices that can also lower biological age.
"People who exercise every day tend to also eat healthier, drink more water and sleep better," Dr. Koncilja explains. "Exercise has many benefits for multiple domains of health: biological, social and psychological."
Another expert agrees. "Physical exercise not only strengthens your body but your mind as well," says Dr. Gary Small, MD, the chair of psychiatry specializing in the geriatric population with Hackensack University Medical Center.
Related: This One Simple Diet Tweak Lowers Blood Pressure in 72% of People Over 50
How To Add More Exercise to Your Routine
1. Be nice to yourself
Dr. Small emphasizes that you don't have to be a triathlete to reap the benefits of exercising daily.
"A daily 30-minute brisk walk will not only improve heart health [and] lower risk for diabetes and some cancers but also improve cognitive health and decrease risk for Alzheimer’s disease and dementia," he says.
2. Make it easy
Exercising daily sounds complicated, but a few small steps can make life easier.
"Pack an exercise bag with gym shoes and keep it by the door, have your change of clothes packed ahead of time or put the kettlebell on an elevated table where you can see it," Dr. Koncilja suggests. "Put digital automated reminders in your phone. Tell someone about your habit and make them hold you accountable."
3. Pick something you like
Another reason you should only aim to do a triathlon if you really want to)? Real talk: You probably won't stick with it.
"Choosing an exercise that you enjoy is essential," Dr. Small says. "For exercise to have a real impact on your biological age, you need to keep doing it for the long haul, and if you don’t enjoy the exercise, it will be difficult for the behavior to become a habit."
Other Tips To Reduce Biological Age
1. Quit smoking
If you smoke, consider this your inspiration to snuff out the habit.
"Smoking results in multiple proposed mechanisms that accelerate biological aging," Dr. Crowder says. "Most people are aware of the increased risk of cancer, cardiovascular and lung disease. However, smoking also accelerates epigenetic aging, or, simply stated, affects people at the molecular level...which adds to biological aging."
2. Make dietary tweaks
Dr. Small recommends the Mediterranean diet.
"Omega-3 fats from fish and nuts lower inflammation levels, which otherwise increase the risk for dementia and heart disease," Dr. Small says. "Fresh fruits and vegetables combat age-related oxidative stress that causes wear and tear on cells throughout the body."
3. Manage stress
You may have heard that stress "gives you gray hair" (an indication that it's speeding up aging). Experts say there's some truth to it.
"Chronic stress increases cortisol levels that damage brain and heart cells," Dr. Small says. "Just 10 minutes of daily meditation can improve mood, memory and heart health."
If meditation isn't cutting it, help is available."Everyone should be comfortable seeing a therapist, especially during transition periods in life or when dealing with health problems," Dr. Koncilja says.
4. Read at night
Bedtime stories aren't just for little ones.
"Reading every day in the evenings instead of television before bed," Dr. Koncilja says. "Blue light has a negative effect on circadian rhythm and can lead to poor quality sleep."
Dr. Koncilja adds that reading is like a workout for the brain.
"Older adults who read books may have delayed onset of cognitive impairment and dementias," he says. "Is reading a preventive medicine? No. But reading is an opportunity for your brain to exercise and explore creativity."
5. Sleep well
Consistently getting quality sleep improves the body and mind and can affect your biological age.
"Sleep is restorative," Dr. Koncilja says. "Good quality sleep is important. If you don't feel well rested or have problems with snoring, see your doctor and ask about what might improve your sleep."
Dr. Koncilja suggests getting at least seven hours of sleep per night.
Next up: The Top Foods for Longevity, According to a Major 36-Year Study
Sources
Dr. Sakeitha Crowder, MD, an internal geriatric medicine provider with Novant Health Adult Primary Care Harper Hill
Dr. Kenneth Koncilja, MD of Cleveland Clinic’s Center for Geriatric Medicine
Dr. Jamie Justice, Ph.D., an aging expert and adjunct professor at the Wake Forest University School of Medicine.
Dr. Gary Small, MD, the chair of psychiatry who specializes in the geriatric population with Hackensack University Medical Center.
