How to Help Slow Biological Aging: 8 Habits to Adopt

Healthy aging is a concept that has been receiving more attention. Rather than focusing only on living for more years, healthy aging also emphasizes maintaining health and well-being throughout those years.

That naturally leads to another question: How can you help slow biological aging for yourself and your loved ones?

Biological aging refers to the age of the body’s cells rather than simply the number of years a person has been alive. It is also called phenotypic age.

Your chronological age reflects how many years you’ve lived, while your biological age provides another way of looking at how your body is aging.

A 2023 American Health Society study called “Life’s Essential 8 and Mortality Risk,” published in the journal Circulation, examined habits that may reduce biological age and help people live longer. Reducing biological age has been associated with lower health risks and a lower risk of premature death, potentially providing a better opportunity to age in a healthy manner.

The study found that good cardiovascular health could reduce biological aging by as much as six years and reduce the chances of certain age-related health risks.

This was only one study, however, and additional research is needed.

Still, if you’re wondering how to slow biological aging, the findings point to eight everyday habits worth considering. (As always, consult your healthcare professional before beginning any new dietary or lifestyle regimen.)

How to help slow biological aging

1. Get adequate sleep

Sleep is an important part of supporting overall well-being as you age, and you may need more sleep as you get older.

According to the Centers for Disease Control and Prevention (CDC), adults need approximately seven to nine hours of sleep per night.

Being well-rested promotes well-being in numerous ways, including supporting cognitive function, a healthy immune system, appetite control, metabolic processes and more.

For anyone looking at how to slow biological aging through lifestyle habits, consistently getting adequate sleep is one of the areas to consider.

2. Don’t use tobacco

Avoiding tobacco is another important habit associated with healthy aging.

According to the CDC, smoking remains the leading cause of preventable health issues and death in the United States, accounting for approximately one in five deaths.

The benefits of quitting smoking begin within hours. Carbon monoxide from cigarettes is expelled from the body, which increases oxygen levels, while the risk for heart and lung issues begins to decrease.

3. Eat healthier foods

Diet is another major lifestyle factor to consider when discussing biological aging.

Many people consume too many ultra-processed foods while failing to eat enough vegetables and fruits, along with adequate protein, healthy fats and fiber.

Some ways to improve your eating habits include:

• Add more beans, seeds and legumes to your meals.
• Eat vegetables and fruits at most meals.
• Cut back on sugar and salt.
• Choose better fats, such as olive oil, instead of processed oils. One study found that higher olive oil intake (more than half a tablespoon per day) was associated with a 19 percent lower risk of dying from cardiovascular disease.
• Include quality protein foods, such as wild-caught fish, organic chicken and grass-fed beef. Plant-based protein options include tempeh and fermented tofu. Protein can also be beneficial for healthy aging.
• Try replacing highly processed foods with healthier alternatives. For example, choose a baked potato instead of fries.
• Consider a Blue Zone-style eating pattern, such as the Mediterranean diet. Dozens of studies demonstrate how the Mediterranean diet works for healthy longevity. It emphasizes fruits and vegetables along with legumes, whole grains, olive oil, fish and herbs.

4. Manage healthy blood pressure levels already in the normal range

Blood pressure is another factor involved in cardiovascular health.

According to the CDC, nearly half of Americans have high blood pressure, which can be very dangerous.

Blood pressure rises at certain times, including while exercising or during periods of stress. Chronically high blood pressure, however, can begin wearing down the arteries and increase the risk of serious health issues.

High blood pressure (considered anything above the normal level of 120/80 mmHg) can have several contributing factors. These include:

• High amounts of stress
• Lack of physical activity
• A poor diet high in sodium
• Low nutrient intake
• Smoking
• Being overweight or obese
• Family history
• Other health issues

It’s important to address the factors that can be controlled when working to maintain healthy blood pressure levels already in the normal range.

5. Exercise more often

Physical activity also plays a role when considering how to slow biological aging and support healthy longevity.

The American Heart Association recommends 150 minutes of moderate exercise or 75 minutes of vigorous physical activity each week.

A study published in the Journal of the American Medical Association (JAMA) found that women ages 65 and older who met the recommended guidelines of at least 2.5 hours of aerobic exercise plus at least two days of strength training per week had a lower risk of all-cause mortality than women who didn’t meet those guidelines.

What about a particular type of exercise? According to research, running may extend your life by as much as three years.

It’s also possible to overdo exercise. One study found that both men and women experienced a plateau in healthy aging benefits beyond 300 minutes of exercise per week.

6. Achieve healthy cholesterol levels

Cholesterol is a substance produced by the liver. The body requires it for the proper functioning of cells, nerves and hormones.

Although cholesterol is necessary, excess cholesterol can accumulate and form fatty plaque on the walls of the arteries, reducing blood flow to vital areas of the body. If that plaque continues to accumulate over time, it can significantly increase the risk of having a heart issue.

Healthcare organizations have established ranges for total cholesterol, LDL cholesterol, HDL cholesterol and triglycerides.

When considering how to manage cholesterol, one of the most important things to look at is the ratio of LDL cholesterol to HDL, or high-density lipoprotein, cholesterol. That ratio should be approximately 2:1.

Cholesterol is ordinarily kept in balance, but an unhealthy diet high in hydrogenated fats and refined carbohydrates can interfere with this balance and lead to increased cholesterol levels.

7. Maintain a healthy weight

Getting to or maintaining an appropriate weight for your body type provides numerous health benefits, including benefits related to healthy longevity.

Several approaches may help you lose weight or manage a healthy weight:

• Eat more slowly. Eating quickly makes it easier to overeat because it takes approximately 20 minutes for your stomach to register that it’s full. Practice mindful eating, chew slowly and take time to enjoy the flavor of your food.
• Consider a no-sugar diet that eliminates processed foods containing added sugar.
• Aim for 25 to 40 grams of fiber per day from a variety of high-fiber foods. Fiber helps you feel fuller longer and reduces sugar cravings.
• Incorporate longer cardio sessions. To achieve genuine fat loss during a workout, 30 to 60 minutes of lower- to moderate-intensity exercise is required.
• Consume approximately 1.2 to 1.6 grams of protein per kilogram of body weight. Protein helps satiate and build lean muscle.
• Track your calories. If you’re wondering how many calories you should eat a day, individual needs vary. As a general rule of thumb, consuming approximately 500 calories per day above or below your needs will result in around one pound of weight gain or loss per week.

8. Support healthy blood sugar already in the normal range

Maintaining blood sugar levels already in the normal range is another area to consider.

When the body fails to produce enough insulin, blood sugar levels may fall outside the normal range. That’s one of several reasons why keeping blood sugar levels within the normal range is important.

Supporting normal blood sugar levels involves a combination of eating a balanced diet that’s low in processed foods, exercising regularly, and managing the body’s most important hormones through adequate sleep and reduced stress.

What about supplements for healthy aging?

In addition to addressing possible nutrient shortfalls, certain types of supplements may be particularly relevant for people as they get older.

Common healthy aging supplements include collagen for joint and skin health, probiotics for gut health, multivitamins for general health, omega-3s for heart health, and multiple vitamins that support immune system health. (Consider Ancient Nutrition’s Multi Collagen Advanced Longevity or Multi Collagen Advanced Lean.)

When considering a multivitamin for healthy aging, different formulas may be designed around different needs. For example, some multivitamins focus on providing vitamins and minerals for bone health (such as Ancient Nutrition’s Bone Health Multivitamin), while formulas designed for women over 50 may provide essential vitamins and minerals alongside ingredients intended to support needs associated with that stage of life (like Ancient Nutrition’s Women’s 50+ Multivitamin).

Multivitamins designed for men over 40 may similarly combine vitamins, minerals and traditional superfood ingredients to help fill nutrient gaps in the modern diet. (Try Ancient Nutrition’s Ancient Multivitamin Men’s 40+.)

Frequently asked questions

What is biological aging?

Biological aging refers to the age of the body’s cells rather than the number of years a person has lived. It is also known as phenotypic age. Chronological age tells you how many years you have been alive, while biological age provides another way to look at how your body is aging.

How can you help slow biological aging?

If you’re researching how to slow biological aging, the habits that can make a difference include getting adequate sleep, avoiding tobacco, eating healthier foods, maintaining healthy blood pressure, exercising regularly, achieving healthy cholesterol levels, maintaining a healthy weight and supporting healthy blood sugar already in the normal range.

Can biological age be different from chronological age?

Yes. Chronological age is simply the number of years you have been alive, while biological age, also referred to as phenotypic age, relates to the age of the body’s cells. This means biological aging and chronological aging are not necessarily the same measurement.

What foods should you eat when focusing on healthy aging?

A healthier eating pattern can include vegetables, fruits, beans, seeds, legumes, quality protein foods, whole grains, fish and healthier fats, such as olive oil.

The Mediterranean diet is one example of this type of eating pattern. It emphasizes fruits and vegetables, legumes, whole grains, olive oil, fish, and herbs, and dozens of studies demonstrate how it works for healthy aging.

Reducing ultra-processed foods, sugar, salt and processed oils can also be part of a healthier eating approach.

How much exercise is recommended?

The American Heart Association recommends 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week. Research published in JAMA found that women aged 65 and older who completed at least 2.5 hours of aerobic exercise along with at least two days of strength training each week had a lower risk of all-cause mortality than women who did not meet those recommendations. Another study found that healthy aging benefits plateaued beyond 300 minutes of weekly exercise for both men and women.

Does running help you live longer?

According to research, running may extend life by as much as three years. Exercise is only one component of healthy aging, however, and the research also suggests that continually increasing exercise volume does not necessarily produce continually increasing healthy aging benefits.

How much sleep do adults need?

According to the CDC, adults generally need about seven to nine hours of sleep each night. Getting adequate rest supports well-being in several ways, including supporting cognitive function, a healthy immune system, appetite control and metabolic processes.

What lifestyle habits are associated with healthy aging?

The habits covered here include adequate sleep, avoiding tobacco, eating a healthier diet, managing healthy blood pressure already in the normal range, exercising regularly, achieving healthy cholesterol levels, maintaining a healthy weight and supporting healthy blood sugar already in the normal range. Together, these habits address several of the areas highlighted in research examining cardiovascular health and biological aging.

Can supplements be part of a healthy aging routine?

Certain supplements may be considered alongside efforts to address nutrient shortfalls as people age. Examples include collagen for joint and skin health, probiotics for gut health, multivitamins for general health, omega-3s for heart health, and various vitamins for immune system health support.

Different multivitamin formulas may also be designed to address different nutritional priorities associated with age.

Supplements should be considered alongside, rather than in place of, healthy dietary and lifestyle habits. Consult your healthcare professional before beginning a new dietary or lifestyle regimen.

Conclusion

• Understanding how to help slow biological aging involves looking beyond chronological age and considering the everyday habits associated with how the body ages.
• Habits that can help slow biological aging include getting enough sleep, avoiding tobacco, choosing healthier foods, maintaining healthy blood pressure already in the normal range, exercising regularly, achieving healthy cholesterol levels, managing a healthy weight and supporting healthy blood sugar already in the normal range.
• Healthy aging is about more than simply living longer. It also emphasizes maintaining health as you age. Focusing on these nutrition and lifestyle habits can provide a framework for anyone interested in biological aging and supporting healthy aging over time.
• As always, consult your healthcare professional before beginning any new dietary or lifestyle regimen.