Scientists say you can slow your biological clock with simple habits. Regular exercise, quality sleep, and a balanced diet are key to longevity. Physical activity, such as brisk walking, strength training, and cycling, is the closest thing to a biological age 'engine'. It's inexpensive, repeatable, and healthfully addictive. Aim for regular sleep, from 10 PM to 7 AM if possible. Build your plates with vegetables, fruits, whole grains, legumes, nuts, fish, and olive oil. This helps your cells repair damage and keeps stress signals low. It's crucial to review your bad habits. Smoking etches lines into your DNA, and night shifts and long workweeks only make it worse. Cut back on ultra-processed foods, added sugars, and excess sodium. Combine strength and endurance training 3-4 times a week. If quitting nicotine seems impossible, seek help and keep trying. Manage your stress. Chronic stress is a tax on the whole body. Even simple programs lasting a few weeks can improve aging indicators. Biological age has room for movement. It speeds up biological aging across several metrics, whereas chronological age is non-negotiable. It disrupts hormonal balance, weakens immunity, impairs sleep, and accelerates biological aging. Conversely, healthy habits help reset hormones, clear out old cells, and support immune and brain function. Dedicate extra time to yourself each week. Despite the existence of cosmetic and chemical solutions to 'freeze' time, it keeps moving forward. However, many experts point to a scientific solution focused on the same five steps that impact biological age. Experts, citing the 'Fais' portal, highlight five habits that slow the biological clock: Take your sleep seriously. Sleep is a time for repair. If you sit all day, try to stand up every hour and take the stairs when you can. Eat as you see fit. Diets rich in plants, fiber, and healthy fats are linked to younger biological profiles, especially if weight or blood sugar is a concern. Good sleep is linked to slower genetic aging, while short or fragmented sleep is linked to faster biological clocks and a higher risk of diabetes, heart disease, and dementia. Spend ten minutes on breathing exercises or meditation, go for a walk with someone who makes you laugh, or firmly say no when your schedule is already full. These habits change the trajectory of your life.
