It may seem obvious but the way we live and how we live contributes directly to the way we age. Yep, we have the control to change and improve our biological age and who doesn’t want to be younger?
What is our biological age?
We have two ages, the traditional measurement of age, our chronological age and our biological age – the age our cells are acting. These two ages can be very different depending on factors such as genetics and lifestyle. The good news is, unlike our chronological age which we are stuck with, we can turn back the clock and positively impact our biological age directly through our lifestyle.
How can we check our biological age?
Blood and silva tests from your doctor, calculations using your BMI or even body composition scans. The goal of calculating your biological age is to measure the speed your body is ageing. Then you can determine how your current diet and lifestyle choices are impacting your healthy or not so healthy aging!
Improving your biological age, is actually relatively easy and could involve just some simple changes to several aspects of your lifestyle.
Take a look below….
10 ways we can improve our biological age?
Making a small change to some of these areas in your life could have a huge impact on your cellular function and your biological aging process.
- Nutrition: Focus on a balanced diet rich in whole-foods, vegetables, lean proteins, healthy fats foods rich in micronutrients. Minimize processed foods, sugary snacks, highly processed foods and foods high in salt. Remember, that saying …”You are what you eat” it’s true!
- Exercise Regularly: Prioritise strength training into your training/exercise schedule. Aim for 3-4 sessions a week and get those steps in. Get up and move everyday!
- Sleep: Prioritise getting enough high-quality sleep each night. Aim for 7-9 hours of restful sleep. Your body needs this to repair and regenerate, biological processes happen during sleep, cells repair and regrow. Various hormones and metabolic processes are affected by our sleep quality.
- Stress Management: Practice stress-reducing techniques such as mindfulness, meditation, deep breathing exercises, or hobbies that you enjoy. Chronic stress can accelerate aging, so finding effective ways to manage stress is crucial.
- Stay Hydrated: Drink plenty of water throughout the day to support your body’s functions and maintain optimal hydration levels.
- Limit Alcohol and Avoid Smoking: Excessive alcohol consumption and smoking can accelerate aging and increase the risk of chronic diseases. Eliminate or at least start to minimise these habits.
- Social Connections: Cultivate strong social connections with friends, family, and your community. Studies show that maintaining meaningful relationships can positively impact longevity and overall well-being.
- Regular Health Screenings: Stay proactive with your health by scheduling regular check-ups and screenings with your doctor. Detecting and addressing health issues early can help prevent them from progressing.
- Mind-Body Practices: Explore mind-body practices like yoga, tai chi, walks, which promote relaxation, flexibility, and mental clarity.
- Keep Learning: Engage in lifelong learning and mental stimulation to keep your brain sharp and adaptable. Challenge yourself with puzzles, games, or new hobbies to maintain cognitive function. Do a course… we are never to old to learn more.
Improving your bioage like any change is a gradual process. You require consistency and commitment to healthy habits.
Start today!
Looking at the ways you can start to turn back the clock, why not identify two of the areas above that you know you could improve. What are two new habits you could start this week to make some little changes in these areas? They don’t have to big, the all or nothing approach is rarely successful so don’t set your self up to fail.
Focus on making sustainable changes that support your long-term health and well-being.
