Turn back your biological age by 10 years!

What is biological age, and how does it differ from chronological age?

Biological age is a concept that aims to reflect the body's current physiological state. Unlike chronological age, which indicates how long someone has been alive, biological age focuses on how the body is functioning at the present time. It takes into account factors such as the condition of organs and cells, the level of molecular damage, and the body's ability to recover.

Various factors influence biological age, including genetics, lifestyle, physical activity and diet. Measuring biological age provides a more accurate assessment of overall health, ageing rate, risk of age-related diseases and life expectancy. It can also indicate whether your current lifestyle is beneficial or harmful to your body.

How can you find out your biological age?

The most popular method of estimating biological age is to analyse body composition using BIA (bioelectrical impedance analysis) devices. This type of measurement can be performed at gyms or dieticians' offices, for example.

The BIA analyser measures the resistance of tissues to a low-intensity electrical current, using this information to determine the proportions of fat, muscle, bone and water in the body. The device's algorithms estimate biological age based on this data, with the percentage body composition being the key factor.

Biological age can also be estimated indirectly through the analysis of laboratory test results and physiological parameters. Here are some examples of indicators:

• Glucose, insulin and glycated haemoglobin levels, which assess the body's sugar metabolism.
• Lipidogram: triglyceride, total cholesterol, LDL and HDL levels, which may indicate the condition of the liver and blood vessels. They can also indicate a predisposition to cardiovascular disease.
• Inflammation markers (CRP, ESR, procalcitonin and white blood cell count): these can help to estimate the overall level of inflammation in the body associated with various diseases.
• Blood pressure measurement: provides indirect information about the condition of the circulatory system. Elevated blood pressure increases the risk of developing atherosclerosis, a disease of the blood vessels.
• Lung capacity, as assessed by spirometry, which measures lung capacity, volume and air flow in relation to age, gender and height-based standards. Lung capacity is a good indicator of biological age.
• Grip strength measurement: this is one of the simplest tests for assessing the condition of the musculoskeletal system and is measured using a dynamometer. The result can be used as an indicator of overall physical condition.

When you perform these tests, you will not receive a number representing your biological age that you can compare with your chronological age. However, you can interpret the results to create a health profile. Maintaining normal test results is important for the body to function properly.

Biological age in scientific research

In addition to body composition analysis, scientists use other methods to determine biological age, for example in scientific research. While many of these methods are not available for individual or large-scale use, it is useful to be aware of them in order to gain a better understanding of the factors that can influence biological age. Methods of measurement and markers of biological age include:

• Genome testing for abnormalities and instability – checking for DNA damage, mutations as well as the capacity of restorative mechanisms.
• Telomere length – telomeres naturally shorten over time, and shorter telomeres have been linked to poorer health. There is evidence that scientists have found that the rate of telomere shortening can be regulated by lifestyle, for example. This test is available at some commercial laboratories.
• Cellular senescence – 'old' cells ceasing to divide and secreting pro-inflammatory compounds. The concentration of these compounds can be measured.
• ‘Epigenetic clocks’ – use DNA methylation measurements, allow for fairly accurate estimation of biological age.
• Measurements of mitochondrial dysfunction – as we age, mitochondria (the energy centres of cells) produce more pro-inflammatory free radicals (reactive oxygen species, or ROS) and less energy. This makes it possible to observe and assess ageing at the cellular level.
• Changes in stem cells – the body's ability to regenerate tissue declines with age, increasing biological age.
• Microbiome testing – an innovative method of measuring biological age which scientists are only just beginning to explore. Changes in the composition and diversity of the gut microbiome can be used to estimate biological age. Researchers are attempting to define 'healthy ageing' and 'abnormal, premature ageing' based solely on observations of the microbiome.

As you can see, there are many methods of estimating biological age, although unfortunately many of them are not yet widely available. Advanced algorithms that use data analysis (including artificial intelligence) can create health profiles based on test results that indicate biological age with increasing accuracy, even taking multidimensional aspects into account.

Fun fact: As well as chronological and biological age, there is also the concept of fitness age. This measurement allows you to compare your current fitness level with your chronological age. Many sports watches, for example, have a fitness age measurement function. These take into account individual sporting achievements, the intensity of activities performed, resting heart rate, and how the body responds to exercise of varying intensity. They then compare this data with information such as gender, age, and BMI.

How can you lower your biological age through diet?

Regardless of your actual age based on your date of birth, you can start working on lowering your biological age today. However, this requires a serious commitment to a healthy lifestyle, including diet, exercise, rest and relaxation, and avoiding harmful habits. Here are the most important dietary changes you can make to realistically lower your biological age by up to 10 years.

1. Calorie restrictions

Reducing the calorie content of food can be very helpful in slowing down the ageing process. Firstly, achieving a healthy weight in cases of overweight and obesity requires a negative calorie balance. Being overweight or obese is a predictor of higher biological age. A higher body weight is often associated with a higher biological age due to a greater proportion of body fat and visceral fat, and the various metabolic effects of these. Therefore, the first step in improving your health should be to achieve a healthy body weight. However, it is also important to consider body composition as a whole, not just BMI, to prevent developing a 'skinny fat' physique, which is not metabolically beneficial. Achieving a healthy physique and metabolic health requires a balanced calorie deficit combined with adequate physical activity.

Read more: How can you avoid losing muscle mass while losing weight?

In the context of biological age, calorie restriction has an additional advantage. It is one of the most thoroughly researched dietary factors with the potential to extend life. Studies have shown that restricting calories by around 20% can slow down the ageing process, reduce biological age and increase lifespan. This has been confirmed and proven in many organisms other than humans. For example, studies have been conducted on yeast, nematodes and mice.

However, it is difficult for scientists to thoroughly investigate this issue in humans due to their lifespan (such studies would have to be conducted over a very long period of time) and ethical restrictions (calorie restriction may negatively impact health). Nevertheless, numerous studies indicate that calorie restriction can offer several short-term benefits that can indirectly influence biological age:

• It helps regulate sugar levels.
• It can lower blood pressure.
• It reduces inflammation parameters.
• It has a positive effect on body composition.

However, all potential benefits are only observed when the supply of all essential nutrients is maintained and only calories are restricted. These benefits are most evident in people whose body weight is at the upper end of the normal BMI range or above.

One of the most interesting studies on this topic to be published recently is the CALERIE study. Conducted over two years, it involved 220 healthy non-obese individuals. Calorie restriction of around 12% resulted in a 2–3% slower ageing rate in participants from the study group, which scientists equate to a 10–15% lower mortality risk. No such effect was observed in the control group, whose members ate normally without restriction.

Calorie restriction is particularly worth considering for overweight or obese individuals. Although there are promising indications that it may support reducing biological age in people of normal weight, there is currently no clear evidence to support this. There are also certain risks, such as loss of muscle mass.

2. Your daily dose of antioxidants

Antioxidants slow down the ageing process at a cellular level by neutralising free radicals that damage cells. While the body produces antioxidants itself, it also uses those supplied from outside sources, such as through diet.

Including foods rich in antioxidants in your diet can have a variety of positive effects, such as enhanced regeneration, improved immunity and better skin appearance. Antioxidants can also protect against atherosclerosis, heart disease and certain cancers, as well as reducing the risk of age-related diseases such as dementia.

To boost your antioxidant intake, add the following to your menu:

• berries such as chokeberries, currants, blueberries, raspberries and blackberries.
• colourful vegetables,
• nuts and seeds,
• whole grains,
• spices (turmeric, cocoa, cinnamon and others),
• coffee, tea and other infusions (e.g. hibiscus).

3. Sufficient fibre intake

Consuming a sufficient daily dose of fibre (approximately 25 g for adults) on a regular basis can have a real impact on reducing biological age. This is because it lowers the risk of cardiovascular disease, diabetes and intestinal diseases, while also helping to regulate cholesterol levels. Eating fibre from a variety of sources also promotes diversity in the gut microbiome, which affects the functioning of the whole body and can influence longevity. To ensure you get enough fibre, eat a diet that is unprocessed and rich in vegetables, fruit and pulses.

4. Supporting the liver (without interfering with its function)

The best way to 'cleanse the body' is to simply not interfere with the liver's function. This vital organ works constantly with the kidneys to carry out most of the body's detoxification processes. Looking after your liver is one of the most important aspects of maintaining your biological age. Here are some key tips:

• Avoid stimulants such as alcohol, tobacco and other substances.
• Maintain a healthy body weight. Being obese or having related metabolic disorders can predispose you to fatty liver disease and accelerate liver ageing.
• Avoid rich, fatty foods and don't eat too many sweets.
• Reduce consumption of simple sugars.
• Make sure you eat enough fruit and vegetables.

5. Proper hydration

Every day, every cell in your body carries out metabolic processes, and water and the aquatic environment are key to these processes. Make sure you stay hydrated and you will quickly notice the positive impact on your well-being. Drinking enough fluids is a simple yet highly effective way to maintain your biological age. Conversely, consuming insufficient fluids can cause problems with your organs, particularly your kidneys, and accelerate biological ageing.

6. Balanced nutrition

Try to develop a steady rhythm to your life and adopt healthy habits that will last a lifetime, not just temporarily. Don't treat your diet as a temporary measure to achieve a one-off goal. It is much more effective to develop long-term healthy habits. Fasting, severely restricting calories, periodic detoxes and other 'miracle diets' will not work in the long term. Be aware of this, and instead of looking for miracle supplements or ways to slow down ageing, take a comprehensive approach to lifestyle changes. Taking small steps can effectively help you take care of your future.

7. The right amount of protein

Having higher muscle mass means having a lower biological age and a higher predicted life expectancy in terms of health and fitness. To maintain and increase muscle mass (or at least prevent its loss), it is important to ensure your diet contains an adequate amount of protein. The average person needs around 1 g of protein per kg of body weight per day, but this requirement increases to around 1.4–2 g per kg of body weight with physical activity or fat reduction. If each of your meals contains a complete source of protein, you will certainly experience less of a desire to snack, greater satiety and smaller glucose spikes after meals.

Read more: Protein in the diet – not just for athletes

8. Healthy fats in your diet

Including an optimal amount of healthy fats in your diet has an anti-inflammatory effect. Omega-3 fatty acids, which are found in oily fish, are particularly effective at reducing inflammation. Make sure you get the right balance of fatty acids in your diet.

9. Sugar restriction

Consuming too much sugar and simple sugars can increase your biological age. In the long term, too much sugar can disrupt your body's glucose metabolism and lead to insulin resistance and diabetes. Excessive sugar consumption has also been linked to feeling drowsy after meals, which makes it less likely that you will want to exercise. Excess calories (which are easily consumed when sweets are eaten frequently) promote the accumulation of abdominal fat, disrupting the endocrine system and causing a direct deterioration in body composition analysis parameters. Therefore, limit your intake of added sugar to a maximum of 10% of your daily calorie intake.

10. Avoid processed foods and trans fats

Processed foods that are high in salt and trans fatty acids, and low in valuable anti-inflammatory ingredients, can increase your biological age beyond your chronological age. This type of food promotes lifestyle diseases, obesity, systemic inflammation and undesirable fat distribution (such as abdominal fat growth). One of the first steps you should take in the fight for better health and a lower biological age is to eliminate or reduce processed foods as much as possible.

11. The DASH diet – the healthiest diet in the world

All of the above dietary recommendations can be summarised in one sentence: follow the DASH diet. The DASH diet is a modified version of the Mediterranean diet which also restricts sodium (salt) intake. It has topped the rankings for years and is considered the healthiest diet in the world, promoting longevity and metabolic health while preventing lifestyle diseases.

Physical activity and regeneration can improve your biological age

Physical activity is essential for maintaining good health, including metabolic and cellular health. A study on biological age showed that regular intense exercise can reduce it by up to 10 years. Researchers at Brigham Young University studied nearly 6,000 adults and examined the length of their telomeres, conducting one of the most accurate biological age tests. They discovered that individuals who regularly participated in intense physical exercise possessed significantly longer telomeres compared to those who led more sedentary lifestyles. Scientists emphasise that regular, high-intensity exercise (approximately 80% of the maximum heart rate) has the greatest impact on biological age. It has been calculated that:

• 30 minutes of intense activity, five times a week, could help women
• 40 minutes of intense activity, five times a week, could help men

lower their biological age by up to 10 years. Intense activities include running, intense cycling, high-intensity interval training (HIIT), CrossFit training and intense team sports. High-intensity physical activity activates telomerase, an enzyme which counteracts the shortening of telomeres. This is why it is often referred to as the 'enzyme of biological youth'.

Strength training improves muscle mass and body composition, and also plays a significant role in reducing biological age. Maintaining high muscle mass and strength training are also predictors of a longer, more active life.

Remember to rest and recover, too. Chronic stress increases cortisol levels, which disrupt hormonal balance, damage cells and deregulate delicate systems. Insufficient or poor-quality sleep prevents regeneration and leads to the accumulation of free radicals. A lack of quality sleep and chronic stress accelerate telomere shortening, which contributes to the development of cardiovascular diseases and premature ageing.

Read more: Cortisol belly – how can it be prevented?

^References:

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