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6 lifestyle tips that could reduce your biological age

October 02, 2024

New research and real-life case studies have recently revealed that it’s possible to slow – and even reverse – your biological age.

Read on to discover more about how your biological age is measured, and six simple steps you could incorporate into your routine to enhance your life.

What is your “biological age”?

We’re used to measuring our lives in chronological age, or the number of years we’ve been alive.

But your biological age – which refers to how old your cells and tissues are based on physiological evidence – might be lower or higher than your chronological age, depending on your health.

For example, people who are sedentary, chronically ill, or in poor physical condition might have a higher biological age than someone healthy and fit, even if they both have the same chronological age.

Your biological age may even be able to predict whether you’ll develop diseases such as diabetes or dementia, or how long you will live.

6 practical ways you could lower your biological age

Much of how you age is influenced by genetics beyond your control. But your lifestyle can also have a huge impact.

Switching to a healthier lifestyle and taking control of these factors could help you to become “younger”.

So, if you want to start reducing your biological age, read on to discover the six areas you may want to focus on.

1. Eat healthier

Choosing to eat healthy meals can help to reduce your biological age by giving your body the nourishment it needs to thrive.

The NHS recommends a daily calorie intake of 2,000 calories for women or 2,500 calories for men. However, this might be influenced by other factors such as medical issues, so it’s important to stick with what your doctor recommends.

An easy way to start eating healthier is to aim to eat five portions of fruit and vegetables and drink eight glasses of water a day.

2. Reduce stress

Long-term stress can cause many health problems that could increase your biological age, so it’s important to take time for yourself and remove yourself from people or situations that are causing you chronic stress.

There are several ways you can manage stress, including:

  • Practising self-care
  • Speaking to a therapist
  • Spending time on your hobbies
  • Connecting with your loved ones.

Stress can be most overwhelming when we feel like we have no control over it.

Taking back control of your life and actively making changes to improve your mental and physical health is one of the best things you can do to improve your emotional and physical wellbeing.

3. Exercise regularly

The NHS recommends that people between the ages of 19-64 should do at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity per week, as well as muscle-strengthening exercises.

Taking a brisk walk, cycling to work instead of driving, or dancing around your kitchen a few times a week can help you cut your risk of heart disease and reduce your biological age.

4. Quit smoking and drink less

Drinking excessively and smoking can damage your body in irreparable ways.

Quitting smoking and ensuring you stay within the recommended number of units a week and having rest days between consuming alcohol can help your body to recover and will lower your biological age.

5. Ensure you’re sleeping well

Adults should get between seven and nine hours of sleep every night.

Sleeping more or less than this can increase your risk of cardiovascular disease, diabetes, and other health issues, all of which can increase your biological age.

One of the easiest ways to improve your sleep hygiene is to go to bed and wake up at the same time every day, including weekends. This will train your body to fall asleep faster and you will find yourself waking up feeling more refreshed.

6. Improve your environment

Your physical environment refers to where you live, work, and spend significant amounts of time.

While this can be the factor you have the least control over, it is important to try and keep your environment as safe as possible.

The amount of pollution and other contaminants you are exposed to daily can damage cells and increase your biological age.

For example, if you live in a busy city, it might be worth counteracting some of the effects of pollution by wearing a face mask in public. Or, you might choose to use an air purifier in your home.

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I would highly recommend Darius and John. I’ve used a financial adviser previously and could never get in contact with them when I needed their help. Stratton Wealth Management have been excellent from the start. They are always available to talk, and they also don’t talk in financial jargon!

Dave Rigby -

A client since 2015

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A client since 2019

As a business owner and father of four children, finances are usually the last thing we think about. Stratton oversees and manages our finances, both in terms of advice for my business and our personal investments. It is comforting to know that our retirement, investment and life insurance planning has been taken care of. Darius and John are always so efficient in dealing with our affairs. As someone with no real understanding of the ins and outs, it has been fantastic to have experts giving us great advice and making sure our best interests are always the top priority.

Lee and Claire Parkinson -

Clients since 2016

Darius deals with my family’s finances and is a very trusted adviser. We meet a number of times a year, but I know I can call him any time if I have any questions. He is proactive, helpful and friendly!

Jonathan Dennis -

A client since 2019

I knew I needed to begin saving and planning for the future but didn’t know where to start. Stratton helped me to understand my finances and put together a savings plan that is affordable and works for me. I now have and an ISA and a pension, and whilst retirement is many years away, I have the peace of mind that I am saving for my future. I look forward to working with them for many years to come.

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A client since 2016

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A client since 2018

Many thanks indeed for your in depth report for my client Mrs H – it is most thorough and above all readable. This might sound particularly strange; however you may well gather that in my profession we see many such reports, and I often feel that if the adviser fills it with charts and graphs it evidences a level of research. In truth most of what is produced is readily obtainable from the internet.

I would like to thank you (and your organisation) for your prompt and professional attention to my requirements on behalf of my client. As a practice we shall definitely be putting Stratton Wealth Management on our “preferred supplier list".

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A client since 2015