Biological age vs Chronological age
Did you know that your biological age is thought to be a more accurate indicator of healthy longevity and age-related risk of chronic disease than chronological age? (1)
Chronological age is simply the number of years that you have been alive and increases at the same rate for everyone. Meanwhile, your biological age can be greater than or less than your chronological age and considers a multitude of factors such as genetics, demographics, nutrition, physical activity, stress, sleep and medical health conditions.
The good news is that it’s never too late to start making changes in order to prevent cellular damage or the onset/ progression of age-related diseases, with an exciting recent study demonstrating the biological age reversal of three years in just eight weeks of diet and lifestyle changes. (2)
How much influence do our genes have on biological age?
Whilst we know our genes determine many individual factors, it’s been discovered that genetics determine a range of possibilities for an individual, rather than a specific outcome. Whether an outcome is expressed or not is largely determined by our environment, diet and lifestyle. This is known as epigenetics. Scientists in the field of epigenetics have discovered that diet and lifestyle can literally switch certain genes on or off in an individual, depending on the choices we make, so although our DNA won’t change, how and whether certain genes are expressed can be influenced, resulting in big a difference in health outcomes over the long term.
Can diet reduce biological age?
Poor dietary habits can cause significant stress on important physiological functions which can lead to cellular damage, obesity, inflammation and eventually chronic disease, therefore what you eat can make a big difference to your biological age.
A varied balanced diet based on whole unprocessed foods, with an emphasis on plenty of vegetables and avoiding processed, sugary and deep-fried foods, is found to be the best diet for a healthier longer life. Some key daily nutrients and foods that are essential for maintaining a favourable biological age are:
Protein – important for building and repairing muscle mass, bone health, skin, hair, hormone production and much more. Healthy sources include eggs, fish, beans, lentils, tofu, lean meat, quinoa, nuts and seeds.
Omega 3 fats – important for reducing inflammation, cardiovascular health and there is also evidence to show that omega 3’s can help in the prevention of cognitive decline (3). Dietary sources include oily fish such as salmon and sardines, flax seeds, chia seeds and walnuts.
Complex carbohydrates – choose complex and wholegrain options over simple white varieties as they are rich in fibre and also less likely to create blood sugar spikes due to a lower glycaemic index.
Fruits and vegetables - Provide an abundance of vitamins, minerals, antioxidants and fibre keeping the body functioning optimally and mopping up free radical damage. High vegetable intakes are linked to lower blood pressure, reduced risk of heart disease and stroke, prevention of some types of cancer, improved insulin sensitivity, reduced risk of eye problems and improved digestive health. Aim for 2 portions of fruit and 5 portions of vegetables a day.
Antioxidant rich foods – certain compounds in plant foods called phytonutrients have antioxidant properties which help to protect cells from free radical damage. Foods rich in antioxidants include fruits and vegetables, red wine, green tea, walnuts, turmeric, garlic, ginger, coffee and dark chocolate.
Calcium – The most abundant mineral in the body making up 1-2% of an adult’s body weight. Important for healthy bones and teeth, heart and blood health, and correct nerve signalling. Best sources include dairy products, dark green leafy vegetables, chickpeas, okra, almonds, dried figs, tofu, sardines, sesame seeds and fortified dairy free milk.
Vitamin D - Vital for many roles in the body including bone, immune and cardiovascular health. The primary source is sunlight and main dietary sources include egg yolk and oily fish.
What else can positively influence our biological age?
Reduce chronic stress - this is a big driver of chronic disease and premature ageing. Becoming more aware of stressors in your life is a crucial first step in finding ways to manage them or eliminate them altogether.
Exercise regularly - it is so important to move in some capacity every single day, even if it’s just a 30 minute walk.
Eliminate environmental toxins - we are constantly exposed to environmental toxins and although it isn’t possible to eliminate them altogether, it is important to limit your load by not smoking, avoiding using too many chemicals in the home and in toiletries, limit use of plastic and buy organic produce where possible.
References
1. Räsänen J. Moral case for legal age change. J Med Ethics. 2019 Jul 1;45(7):461–4.
2. Diet and Lifestyle Change Reverses Aging by Three Years in Eight Weeks - Neuroscience News [Internet]. [cited 2022 Jun 12]. Available from: https://neurosciencenews.com/diet-lifestyle-biological-aging-18508/
3. Martí A, Fortique F. Omega-3 fatty acids and cognitive decline: A systematic review. Nutr Hosp [Internet]. 2019 Jul 1 [cited 2022 Jun 12];36(4):939–49. Available from: https://pubmed.ncbi.nlm.nih.gov/31215788/