As we begin a new year, many of us set resolutions to eat healthier and exercise more. But what if these goals could offer more than just physical fitness and weight loss? Recent studies suggest that following certain diet and exercise regimens may not only improve your health but could actually help reduce your “biological age” a measure of how your body is aging based on factors such as cell function, cholesterol levels, and organ health.
Unlike chronological age, which counts the years you’ve lived, biological age reflects the condition of your body and its systems. While it’s not a predictor of how long you’ll live, biological age provides valuable insights into the aging process. Studies published over the past year indicate that adopting a plant-based diet, staying active throughout the day, and incorporating strength training into your routine could slow down this process and potentially make you feel and function younger.
One of the most significant findings in recent studies is the positive impact of a plant-based diet on biological age. A study from October, which involved 22 pairs of identical twins, showed that the twin who followed a vegan diet had a lower biological age than the one who ate a more traditional omnivorous diet. The researchers measured the twins’ telomeres (the protective caps on chromosomes that shorten with age) and found that the vegan twins had longer telomeres, suggesting a slower aging process.
This isn’t to say that a vegan diet is the only path to a younger biological age, but plant-based foods like vegetables, beans, and whole grains are known to provide essential nutrients while limiting harmful saturated fats. The key takeaway here is that eating more plants and reducing junk food consumption can significantly slow the aging process. Of course, not all vegan foods are healthy — french fries and soda are also vegan! So, it’s important to focus on nutrient-dense options.
Another study found that antioxidant-rich foods such as vegetables, olive oil, and seafood were linked to a younger biological age. On the flip side, high sugar consumption was associated with an older biological age. Similarly, a calorie-restricted plant-based diet followed a few days each month was shown to reduce biological age by two-and-a-half years.
Exercise, as we know, has a wide array of health benefits. It helps improve brain function, reduce the risk of heart disease, and maintain a healthy weight. Recent studies suggest that even light daily activity can lower your “cognitive age” essentially, how old your brain appears to be. In a study published in October, more than 200 middle-aged participants in New York were asked to engage in brief periods of physical activity, like walking or housework, and then complete cognitive tasks. Those who had recently exercised performed better, with brain function equivalent to that of a person four years younger.
Regular strength training is another exercise strategy that may help lower biological age. A study from October found that those who engaged in 90 minutes of strength training per week had telomeres up to four years longer than those who didn’t. This suggests that muscle-strengthening exercises not only make you stronger but could also reduce the physical signs of aging.
While the research on diet and exercise is promising, experts caution that biological aging is influenced by many factors, including genetics, stress, and chronic illness. Nonetheless, it’s clear that eating a nutrient-rich diet and staying physically active can have powerful effects on your overall health and aging process.
So, as you set your New Year’s resolutions, consider adding a few strategies that go beyond losing weight or getting fit. Adopting a plant-based diet, moving more throughout the day, and including strength training in your routine could help you not only feel better but also potentially lower your biological age, making you feel younger, inside and out.
