Discover the top 7 scientifically proven ways to slow down biological aging and defy the hands of time. Learn how to maintain a youthful appearance and embrace aging with grace.
Research shows that the difference between people’s chronological age and their biological age can be up to five years. The following tips can help turn back the clock.
Control your blood pressure
The ideal blood pressure parameters are the well-known “120 to 80” — at rest, of course. At the same time, studies show that as the heart condition improves, biological aging slows down, so it is worth working on deviations from the ideal. It is worth remembering that hypertension is not accidentally called a “silent killer” — most patients with it have no symptoms, but the consequences can be very serious. Hypertension is one of the most important risk factors for heart attack and stroke.
Watch your weight
Prevent inflammation
To reduce inflammation in the body, experts advise first of all to exclude refined sugar from your diet, and also to reduce the consumption of ultra-processed foods. By the way, many delicacies will be much healthier if you cook them at home. It is also recommended to minimize the impact of toxins: for example, use natural cleaning products and protective equipment when necessary, as well as HEPA filters to purify the air in the room. All this can potentially help reduce chronic inflammation.
Get enough sleep
Aim for an average of seven to nine hours of sleep each night. Not getting enough sleep is known to have a range of negative health effects, from weakened immunity to decreased libido. A 2024 study published in the journal Sleep found that both too little and too much sleep can increase mortality risk due to effects on cardiovascular and other body systems.
Be more active
Scientists from Germany have found that exercises such as running, swimming and cycling help to resist aging. According to a study published in the European Heart Journal, endurance and high-intensity training slowed or even reversed cellular aging. A number of studies also indicate the positive impact of strength training on health and youth.
Quit smoking
Smoking has been proven to accelerate aging and impair the ability of cells to regenerate. In addition, the bad habit has a direct impact on appearance: smoking women are characterized by more pronounced frown lines and forehead wrinkles, nasolabial and perioral folds (fine wrinkles between the upper lip and nose), as well as puffiness and dark circles under the eyes.