As we usher in the new year with resolutions to adopt healthier lifestyles, one goal may have a more profound impact than weight loss or physical fitness: slowing down the aging process. Emerging research over the past year suggests that certain diet and exercise habits may not only improve overall health but also help reduce one’s “biological age.” This concept refers to the body’s physiological age—how well it’s functioning compared to the number of years lived—based on factors like cell damage, organ function, cholesterol, and blood pressure levels.
While biological age is not a direct predictor of life expectancy, studies show that adopting a plant-based diet, staying physically active, and incorporating regular strength training can slow down the aging process and stave off health problems associated with growing older. However, biological aging is complex and influenced by factors such as stress, chronic illnesses, smoking, and genetics. Experts agree that there are numerous reasons to prioritize healthy habits, but the potential to reduce biological age adds an exciting new dimension to these efforts.
Here’s a breakdown of five recent studies that explore the link between diet, exercise, and biological aging:
Research continues to highlight the benefits of plant-based diets in slowing down biological aging. One groundbreaking study published last October examined the effects of a vegan diet on 22 pairs of identical twins. One twin in each pair was assigned a vegan diet, while the other continued with an omnivorous diet that included meat, eggs, and dairy. At the end of eight weeks, researchers measured biological age based on telomere length and DNA methylation—both key indicators of aging.
The results were striking: those who followed the vegan diet showed a significant reduction in biological age compared to their omnivorous counterparts. Researchers speculated that the nutrient-rich foods in the vegan diet—such as vegetables, beans, and whole grains—played a key role in this process by lowering inflammation and providing antioxidants. However, they emphasized that eating more plants and less processed, unhealthy food is a simple rule of thumb for anyone looking to slow the effects of aging.
In another study, participants who incorporated more antioxidant-rich foods, like vegetables, olive oil, and seafood, along with reducing their sugar intake, experienced a younger biological age. This suggests that diets high in antioxidants and healthy fats may play an important role in reducing age-related damage to cells and tissues.
Additionally, a study on calorie restriction showed promising results. Researchers instructed participants to follow a plant-based, calorie-restricted diet for five consecutive days each month, consuming only 700 to 1,100 calories daily. After three months, the participants experienced a biological age reduction of 2.5 years, regardless of weight loss. This type of diet, which mimics fasting, may help reduce insulin resistance and improve cell regeneration, particularly benefiting individuals with conditions like diabetes or obesity.
While we’ve long known that exercise improves cardiovascular health, studies have also shown that even minimal physical activity can help reduce “cognitive age,” a measure of brain function. A study published in October found that participants who engaged in light physical activity, such as walking or doing household chores, performed cognitive tasks with the speed of someone four years younger. Researchers believe that regular physical activity prepares the brain to respond more effectively to challenges, slowing cognitive decline.
Moreover, strength training has also shown remarkable benefits for biological age. Research from the National Health and Nutrition Examination Survey revealed that adults who did strength training exercises for just 90 minutes a week had telomeres—indicators of biological age—comparable to those of individuals who were nearly four years younger. Strength training is linked to improved muscle mass, bone density, and reduced risks for chronic diseases, demonstrating its vital role in overall health.
The physical benefits of exercise extend far beyond just slowing down biological aging. Experts agree that physical activity plays a key role in improving heart health, lowering blood sugar, and reducing the risk of diseases like diabetes and hypertension. “Physical activity is a cornerstone of health,” said Dr. Jonathan Hakun, a professor of neurology at Penn State University. “There are very few, if any, studies that show a negative impact of physical activity on health.”
Experts recommend a combination of both aerobic exercise—like walking, swimming, or cycling—and strength training to keep the body in optimal shape. As Hakun highlights, just a small amount of physical activity can make a substantial difference in how well the body ages, particularly when it comes to mental sharpness and cognitive health.
While biological age is influenced by numerous factors, it’s clear that a balanced diet and regular physical activity can help slow down the aging process. It’s not about turning back the clock entirely, but about making small, consistent changes that can have a big impact over time. Whether it’s adding more plants to your plate, walking daily, or lifting weights a few times a week, these lifestyle adjustments can all play a role in maintaining a youthful biological age.
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