Have you ever wondered how old you are really? You might know your chronological age, which is the number of years you have been alive, but that does not always reflect your health and wellness. Your biological age, also known as physiological age, is a more accurate indicator of how well your body is aging.
What is Biological Age?
Biological age is a concept that describes the difference between your chronological age and your expected life span based on various factors. It is influenced by your genetics, lifestyle, environment, and disease history. Biological age can be higher or lower than your chronological age, depending on how well you take care of yourself.
For example, if you are 50 years old but have a biological age of 40, it means that you are aging slower than average and have a lower risk of age-related diseases and mortality. On the other hand, if you are 50 years old but have a biological age of 60, it means that you are aging faster than average and have a higher risk of age-related diseases and mortality.
How to Measure Biological Age?
There are different ways to measure biological age, but one of the most reliable methods is to look at your epigenetic data. Epigenetics is the study of how your behaviors and environment affect your genes and their expression. One of the main epigenetic markers that can reveal your biological age is DNA methylation, which is the addition or removal of chemical groups to your DNA.
DNA methylation changes over time and can be influenced by various factors such as diet, stress, smoking, exercise, and pollution. By measuring the level and pattern of DNA methylation in your cells, you can get an estimate of your biological age. The more your DNA methylation deviates from the normal pattern for your chronological age, the higher or lower your biological age will be.
There are several at-home tests that can measure your DNA methylation and calculate your biological age based on an epigenetic clock. An epigenetic clock is a mathematical formula that compares your DNA methylation to a reference database of people with known chronological ages. The most widely used epigenetic clock was developed by Steve Horvath, a researcher at UCLA, in 2013.
How to Lower Your Biological Age?
The good news is that biological age is not fixed and can be changed by modifying your lifestyle and environment. There are many factors that can affect your biological age positively or negatively, such as:
Diet: Eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, healthy fats, and antioxidants can help prevent inflammation, oxidative stress, and DNA damage that can accelerate aging.
Exercise: Engaging in regular physical activity can improve your cardiovascular health, muscle strength, bone density, metabolism, immune system, brain function, and mood. Exercise can also stimulate the production of new cells and protect against cellular senescence (the loss of ability to divide) that can cause aging.
Stress: Managing stress levels can reduce the production of cortisol (the stress hormone) and other harmful chemicals that can impair your immune system, increase inflammation, and damage your DNA. Stress can also affect your sleep quality and mental health, which are important for aging well.
Smoking: Quitting smoking can lower your exposure to toxins that can cause cancer, lung disease, heart disease, and other chronic conditions that can shorten your life span. Smoking can also interfere with DNA repair mechanisms and increase DNA methylation levels that can alter gene expression and accelerate aging.
Sleeping habits: Getting enough sleep (7 to 9 hours per night) can help your body and mind recover from daily activities and stressors. Sleep can also regulate your circadian rhythm (the natural cycle of day and night) and hormone levels that can affect your metabolism, immune system, mood, and cognitive function.
Physical environment: Living in a clean and safe environment can reduce your exposure to pollutants, allergens, pathogens, noise, and violence that can harm your health and well-being. Living in a supportive and stimulating environment can also enhance your social interactions, learning opportunities, creativity, and happiness.
By following these tips and making positive changes in your life, you may be able to lower your biological age and improve your overall health and wellness. Remember that biological age is not just a number; it is a reflection of how you live.
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