7 Simple Tips for a Younger Biological Age

Verified by Mindmonia
Verified by Mindmonia

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Clock and sandglass

If someone asks you “How old are you?” it’s very likely that you’ll have an answer right away. Do you also know your biological age? It indicates how old your body is and how well it dealt with the aging process. 

There is a difference between your chronological age and your biological age. While the chronological age is defined by the time you spent on earth, the biological age determines how old your body is. These figures don’t always have to match. Your body age can be higher than your chronological age and vice versa.

In this article, we will explain what biological age is and how you can determine it. Then, we’ll give you seven practical tips to help you lower your biological age.

Jump ahead to any of the sections below:

What Is Biological Age

Old man with child

Your biological age is determined by your actual age, your lifestyle (healthy or unhealthy) and your genetic predispositions. Most of all, it’s determined by the natural aging process, which is a combination of these three.

While you can’t stop the aging process completely, you can accelerate or decelerate it. There are countless ways how you influence that.

The natural aging process is mainly accelerated by an unhealthy lifestyle. Smoking, lack of exercise and an unbalanced diet are just a few of the many examples that can make your body age faster. 

In our society, there is a general myth that an older body is physically not as powerful as it was in younger years. Simply put: Most people think that you have to be weak and fragile in old age because that’s human nature.

In fact, some of this is true. The biological process that is responsible for the muscles shrinking and losing strength with age is called sarcopenia. However, this doesn’t mean that there is nothing you can do about it. There are studies that show that strength training can reduce biological age by up to 40 years. Yet, strength training is only one of many possibilities.

The idea that you will be weak and fragile in old age for sure, is nothing more than a myth.

How to Determine Your Biological Age

Stethoscope and pen

Now,  let’s move on to the part of our article in which we’ll show you how to answer the question “What is my biological age?

First things first: There are two ways how you can measure your body age. You can either calculate it or you can determine it. If you calculate your biological age, you mostly rely on estimates, whereas determining your body age is done by measuring different biomarkers. 

We’ll now show you three different methods with which you can find out how old your body is.

1. Online Tests

First, there are calculators and tests that you can do on various websites online. Some of them are trustworthy, some of them are not.

Nevertheless, these tests are only based on probabilities and should serve as a guideline. It’s not possible to exactly determine the biological age with an online test.

2. Examination of Blood Vessels

A medical examination of your blood vessels is the second option for determining your biological age. The blood vessels transport blood, oxygen and much more through your body and are therefore incredibly important for your health. The walls of the blood vessels are elastic and enable them to regulate the flow of blood and hence the blood pressure.

As the blood vessels dilate, blood pressure decreases, as they narrow, blood pressure increases. In order for them to dilate and narrow, they must be elastic. Consequently, their elasticity can be an important indicator for the risk of cardiovascular diseases, but also give insights into one’s biological age.

The vessels stiffen with age and that’s why the elasticity of the blood vessels stands for the biological age. The “stiffer” the blood vessels are, the older the body is.

By means of a so-called pulse wave analysis, the doctor can determine how elastic your blood vessels are and thereby determine your biological age. Such a pulse wave analysis usually takes 15 minutes.

3. Telomere Length

The third and last way you can measure your biological age is by telomere length.

A telomere is the terminal part of a chromosome that plays a major role in cell division. The telomeres become shorter with each cell division. If the telomeres are too short, this causes the cells to age and possibly even die. It’s also important to note that not all telomeres shorten at the same pace.

Researchers also found that in order to slow down the aging process, the problem is not the length of telomeres, but rather their structure once they shortened. The length of the telomeres causes aging cells to stop dividing because telomeres that are too short resemble the structure of damaged DNA

In order to measure your telomere length, you have to go to see a doctor or go to a clinic.

7 Tips on How to Lower Your Biological Age

As mentioned above, your chronological age, your lifestyle and your genetic predispositions have a big influence on your body age. Since you can neither change your genetics nor your chronological age, there is only one thing you can use to lower your biological age: your lifestyle.

Here are some tips that are scientifically proven to reduce and sustainably improve your biological age.

Important: since your lifestyle is only one of three areas, we can’t promise you a long life. What you can do, however, is to significantly increase your chances of achieving this.

Tip 1: Quit Smoking

Cigarette and smoke

It’s no secret that smoking is associated with countless health risks. Even if nicotine is not harmful to the body per se, the substances released when tobacco is burned, are. 

Among other things, there are studies proving that nicotine enhances and promotes motor skills, attention and memory. Nevertheless, you shouldn’t take nicotine regularly, as you can become addicted to it very quickly.

If you still want to try nicotine as a biohack, be assured that the dosage is important. You should use it very moderately and with great caution. On the one hand because of its addictive nature and on the other hand, because overconsumption can actually impair your mental abilities.

Furthermore, you should only get the nicotine into your body via gums or sprays and not by smoking.

Lung cancer and various other types of cancer, an increased risk of a heart attack, high blood pressure and strokes are just a few examples from a long list of diseases associated with smoking. If you really want to do your body some good, then stop smoking.

Improvement for biological age: 

Smoking is closely related to various health risks and high biological age. Smokers can lose up to 10 years of their lives

Mindmonia hack:

Our tip is not to start smoking in the first place. Not even occasionally. If you are a smoker, our advice is to quit smoking as soon as possible. The damage of smoking can’t be reversed completely, but you can make up for as much as 8.5 years in biological age.

Scientific references:

Tip 2: Eat Brainfood

Brain food is food that supports your mind. Hence, these foods also have a positive effect on your biological age.

Nuts, for example, are known to provide your body with lots of energy. Packed with countless vitamins and minerals, they are popular with athletes for a reason. There are several scientific studies on their (positive) effect on the human body and also on biological age, which we will explain in detail below.

However, nuts are not the only food that helps your mind. Blueberries are also a great alternative, should you suffer from a nut allergy. Blueberries kill free radicals in your body, which destroy your body’s DNA and thus accelerate the aging process. Because of their positive effect on the human brain, they are also called brainberries.

The third and last brain food on our list is avocados. Probably the biggest advantage of avocados in terms of biological age is the fact that avocados lower both cholesterol and triglyceride levels in the body. Both substances were proven to increase the risk of death from heart disease.

Improvement for biological age: 

There are studies that show a positive correlation between brain food and healthy biological age. For example, one experiment showed that people who eat three servings of nuts a week are significantly less likely (up to 39% less) to die prematurely.

Mindmonia hack:

Avocados, blueberries, and nuts are a good basis to do your body some good. The most important thing is to eat them regularly and in the right dosage to get the best results. Try Brainfoods to lower your biological age. If you have problems with eating them regularly, use a reminder app.

If your body doesn’t take these foods well or if you are allergic to them, you obviously shouldn’t eat them. Even if you just don’t like the taste. You should always focus on your mood and well-being first. Nowadays there is an equivalent substitute for almost every food. Try out which Brainfood you like best and take it routinely and in good doses.

Scientific references:

Tip 3: Sleep Sufficient

Boy sleeping in bed

Poor sleep not only makes you fat, but it also paves the way for depression and other mental illnesses. If you want to be healthy, both physically and mentally, you need to pay particular attention to your sleep.

How can sleep actually make you fat? Researchers found that lack of sleep stimulates the appetite, which means you eat more and therefore consume more calories. The lack of motivation to exercise is also a critical factor. If you sleep less, it is very likely that you will skip your exercise routine because you feel weak.

Too much sleep, however, is just as damaging to the body as too little of it. The recommended sleep duration varies from person to person. Adults (about 20 to 64 years old) should sleep about 7 to 9 hours.

Gender, age, and many other biological differences also have a major influence on how much you should sleep. The amount of physical activity you have and the amount of stress you are exposed to are also factors that have an overall impact on it.

In this in-depth guide, you can learn everything you need to know about sleep.

Improvement for biological age:

Sufficient sleep and a healthy biological age go hand in hand. There are some studies that show that long-term sleep deprivation (between 5 and 7 hours a day) increases the risk of premature death by 12%. 

Healthy sleep (between 8 and 9 hours a day), on the other hand, increases life expectancy by a whole 38%, according to the same study. That being said, sleeping has a very large effect on your biological age.

Sleep deprivation itself is not a problem as long as it doesn’t become chronic.

Mindmonia hack:

If you want to reduce your biological age, there is no way around a healthy sleep routine. Try to think a little outside of the box at this point and try to measure not only the standard metrics such as sleep duration and when you go to sleep.

Put on a sleep tracker and measure the different sleep phases, such as deep sleep or the REM phase. The deep sleep phase is especially important because your body and mind use it to regenerate.

Try to optimize your deep sleep phases in particular. At Mindmonia, for example, we use the Oura Ring to analyze our sleep rhythm. You are also welcome to use cheaper alternatives, such as the Sleep Tracking Mat from Withings. 

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Tip 4: Be Happy

To improve your biological age, you need to pay attention not only to your body’s biological processes but also to your mind. While it’s no secret that stress is absolutely harmful to your body and your biological age, there are mixed opinions as to whether happiness has an effect on it.

There are studies that found a positive correlation between life expectancy and happiness, while other studies contradict this.

We think that in the end, it doesn’t matter whether or not there is a direct link according to science. People who are happy are less susceptible to stress and therefore improve their biological age. 

Improvement for biological age:

One study showed that people who are happy at regular intervals live up to 21% longer.

Mindmonia hack:

Positive thinking is a great way to be happy in the long run. Through positive thinking, you automatically manifest gratitude in your life and thus create an optimal breeding ground for a happy life. You can find more tips on how to live happily in our detailed article.

Regardless of whether science confirms the effects or not, there are many good reasons to be happy in life.

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Tip 5: Detox Your Body

Free radicals are a product of your metabolism and spread throughout your body after they are formed. In doing so, they damage your cells and your DNA and are therefore partly responsible for aging. 

Depending on how your diet looks like, these toxins accumulate faster in your body. Smoking, little exercise, and stress are other factors that play a major role here.

As mentioned above, blueberries are an excellent food to support your body in its natural detoxification and to supply your brain with energy.

Improvement for biological age:

Many studies figured out that the older the body, the higher the concentration of free radicals. Antioxidants help in detoxification because they bind free radicals in the body and neutralize them accordingly. Unfortunately, we could not find exact figures on their impact on one’s life expectancy.

Mindmonia hack:

Ideally, you take care of yourself through a healthy lifestyle and reduce the formation of free radicals in your body.

Scientific references:

Tip 6: Be Physically Active

Young couple taking a walk

As with smoking, it’s no secret that sufficient exercise has a positive effect on your health. Yet, to live a healthy life, you don’t necessarily have to go to the gym and beat up your body.

For example, it’s enough to take a 15 minute walk every day. The only thing that is important here is that you stay active every day.  

Improvement for biological age:

Your body and your biological age already benefit from 15 minutes of exercise a day. If you exercise consistently and actively for 15 minutes a day over a longer period of time, this can reduce your biological age by up to three years

Another rule of thumb to follow is the 150 minute rule. If you want to be a little more active in your daily life, you can try to be physically active for about 150 minutes a week. This can reduce the risk of premature death by up to 28%.

Mindmonia hack:

What makes this tip powerful is the routine. If you aren’t training for a triathlon, arrange your daily routine in a way that allows you to not have to go to the gym to get your 150 minutes of physical activity per week. 

By changing small things in your everyday life you can exercise much more than you might be aware of. Next time don’t take the elevator, but try to climb as many stairs as possible.

We at Mindmonia recommend yoga and qigong for example because you not only train your body but also your mind with these exercises. The most important thing is that you have fun.

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Tip 7: Avoid Stress

Chronic stress is the basis for almost every age-related illness. This is mainly due to the fact that as soon as you are under stress, you put your body into a state of emergency. In this state, your body releases stress hormones. Cortisol is one of them.

A too high level of cortisol weakens the immune system, raises blood sugar and accelerates the heart rate. It also mobilizes the body’s energy reserves. As mentioned above, this is a state of emergency and thus shouldn’t become normal, as it will harm your body in the long run.

Stress is not bad per se as long as it is not chronic. In some situations, it can even be positive. 

Improvement for biological age:

Chronic stress paves the way for a higher risk of heart disease, diabetes, cancer, and mental illness. Although there are currently no scientific studies that can quantify the direct effects on biological age, one thing is clear: chronic stress reduces overall life expectancy in various ways. 

Mindmonia hack:

Stress starts in your mind. In most situations, stress is simply the result of your reaction to certain events. Imagine the following situation: You are on your way to the airport, but there is a traffic jam and you are afraid you might be late and miss your flight.

In such a situation, you always need to decide: Do you give in to the natural reaction of your body and consider the current situation as a danger, or do you calm yourself down and look for alternatives? It’s the everyday situations that make stress chronic. More mindfulness in everyday life can work wonders at this point.

If you’re looking for even more Mindmonia hacks for fighting stress, check out this article.

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Conclusion

The biological age gives information about how much the body has already aged. Its calculation is based on three components:

  • Chronological age
  • Lifestyle 
  • Genetics

While you can’t stop the natural aging process, you can slow it down. You can do this by paying attention to your lifestyle and therefore to your physical and mental health. Especially the role of mental health and your mindset is often underestimated. 

In fact, when your mind signals your body that your time is about to come soon, your body will prepare itself accordingly. That’s why it’s important not to retire. Don’t stop learning new things and don’t surround yourself constantly with older, settled people.

The seven different tips that we explained to you in detail are a good first start. However, there are countless other biohacks and tips for a healthy lifestyle.

Although we can’t guarantee that these tips will extend your life, as your genetics also play a major role, your general quality of life and health will improve if you apply them.

If you take a closer look at the tips, you may find that they all have one thing in common: they require you to practice mindfulness in everyday life.

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