Published on: 09-Jul-2024
Would you like to reverse your biological age? What if you could turn back the clock and instead of growing older by the day, you grew younger?
Throughout history, explorers and adventurers, from Alexander The Great to Ponce de Leon, have searched for the elusive fountain of youth in hopes of extending their natural life. Well now, new research by scientists suggests this may be less mythology and science fiction than it seems.
Biological vs. Chronological Age
So, what exactly is the difference between biological and chronological age? Well, chronological age refers to the actual time we’ve been alive — typically measured in years, months, and days from our date of birth. Every rotation around the sun adds one additional year to our lives, there’s no way around it.
Biological age, on the other hand, is a measure of how well your body functions in comparison to the average condition of your peers. It reflects your overall health and vitality and can be influenced by genetics, lifestyle choices, stress levels, and exposure to environmental factors. In some cases, a person may be biologically older or younger than their chronological age. For instance, a person who exercises regularly, eats a healthy diet, and manages stress effectively may have a biological age that is younger than their chronological age. On the other hand, someone with an unhealthy lifestyle or chronic health conditions may have a biological age that is older than their chronological age.
And, while chronological age is measured by trips around the sun, biological age is assessed through a science called epigenetics and by using an epigenetic clock. While our genetic code, or DNA, does not change over the course of our lifetime, the way in which it is expressed does. DNA methylation is a key mechanism of epigenetics. Molecules called methyl groups are added along the length of our DNA, and turn certain genes “off” or “on.” The way DNA is methylated follows a pattern that can be traced over time and correlates with age.
New Research
It’s becoming increasingly clear that we don’t all age at the same speed. Although two people may share the same chronological age, they can be very different biological ages. And, new research from Harvard Medical School suggests that preserving youth may be less science fiction than it seems.
In the study, researchers discovered that old mice that have been connected to young mice for an extended period begin to “reverse age” and live up to 9% longer than their peers. Although still in its early stages, their work holds exciting implications for the future of aging and longevity.
Tips for Turning Back the Clock on Biological Age
So, what can we do to positively impact our biological age? Science shows that as heart health goes up, biological aging goes down.
Columbia University researchers found that eight heart-healthy habits may slow biological aging by up to six years. The American Heart Association calls them “Life’s Essential 8.” And, data from more than 6,500 adults showed there could be up to six years’ difference between people’s chronological age and their biological age if they incorporate these eight recommendations into their daily lives.
None of these will come as a big surprise, but let’s look at these eight essential habits:
Eat a healthy diet – Try to consume a diet rich in antioxidants that includes a variety of fruits and vegetables, whole grains, healthy protein sources (mostly plants and seafood), non-tropical plant oils and minimally processed foods. It’s also important to drink plenty of water and cut back on salt, alcohol, and avoid added sugars.
Remain active – Aim for at least 150 minutes of moderate to vigorous physical activity a week, and two days a week of moderate to high-intensity muscle strengthening activities, such as weight lifting or resistance training. Find activities you enjoy, whether it’s jogging, yoga, or weightlifting, and make them a regular part of your routine.
Don’t use tobacco – It’s just a fact. Smoking is the most preventable cause of premature death in the U.S.
Get a healthy amount of sleep – Sleep is critical because during deep sleep, your body undergoes essential repairs and regeneration. Most adults should try to get an average of seven to nine hours of sleep each night.
Manage your weight – Strive to maintain a weight in the normal range, which is defined as a body mass index between 18.5 and 25. A BMI lower than that is considered underweight, a BMI between 25 and 29.9 is considered overweight, and a BMI of 30 or more is considered obese.
Control your cholesterol levels – For most adults, an LDL level of less than 100 is recommended. For people at high risk — such as those who have already had a heart attack or stroke, or who have genetic forms of high cholesterol — an LDL level of less than 70 is recommended.
Manage your blood sugar – The healthy range for fasting blood sugar is lower than 100 mg/dL, while 100 to 125 mg/dL indicates an increased risk for developing Type 2 diabetes.
And finally, monitor and manage your blood pressure – A systolic blood pressure of less than 120 mm Hg and a diastolic reading of less than 80 mm Hg is healthiest.
Final Thoughts
While chronological age marks the time since our first breath, biological age is the story of our health and vitality. It’s written in our cells and influenced by genetics, lifestyle, and our daily habits. It’s very clear that healthy choices can make a positive impact by improving our quality of life as we age, and perhaps even prolong it. It’s never too late to start implementing these tips into your lifestyle.
WHAT’S YOUR BIOLOGICAL AGE? A NEW ‘AGING CLOCK’ HAS THE ANSWER
The post Turn Back the Clock: The Surprising Science Behind Biological Age appeared first on Sports Medicine Weekly By Dr. Brian Cole.