Turning back the clock on aging may be as easy as changing your diet and exercise routine–when it comes to your biological age, at least.
What exactly is your “biological age,” and how does it differ from the number of years you’ve truly been alive? It’s a term that refers to physiological health. Let’s examine, with the aid of experts. …
Why is This Trending?
“Reversing biological aging, and exploring other rejuvenation therapies, has gained momentum because of groundbreaking advancements in the field of aging research, predominantly in the past 10 years,” Jabe Brown, the founder of Melbourne Functional Medicine, told The Food Institute.
“For instance, developments in molecular biomarkers, like epigenetic clocks, have allowed researchers to quantitatively assess biological age and test the effectiveness of interventions in reversing it. Adding to this, the growing societal focus on healthspan rather than lifespan, coupled with increased public awareness of these scientific achievements, has fueled the trend.”
How Do You Lower Your Biological Age?
Ways of lowering your biological age, according to a SPINS 2025 Industry Trends Update & Predictions report, include maintaining cellular health and ensuring muscles remain strong to prevent falling.
Certain habits, such as following a plant-based diet, staying active and weekly strength training, can also help lower biological age, according to NBC News.
Exercise
It should come as no surprise that taking care of yourself through exercise, even as simple as walking the dog, can help you live longer and healthier.
NBC News noted a study that found people who had recently engaged in physical activity displayed a mental speed associated with a brain age four years younger than they displayed after periods of inactivity. The news outlet also cited research that found doing 90 minutes of strength training each week was associated with nearly a four-year reduction in biological age.
Diet
Diet is key when it comes to biological age. A number of studies have found that plant-based diets are key in lowering biological age.
Trista Best, registered dietitian at Balance One Supplements, said that relying on processed convenience foods – even those that are considered reasonably healthy – as a main source of nutrition can be damaging to your health and cause you to age more rapidly.
“They’re made with refined carbohydrates, sugar, and can speed up the aging process,” Best told FI. “There are two primary causes of accelerated aging that appear on the skin; excessive unprotected sun exposure and advanced glycation end products (AGEs). AGE’s form as a result of sugar combined with fat or protein.”
Best says this description describes most processed convenience foods, like potato chips, baked goods, and ice cream.
“These products increase aging and also lead to poor gut health. Both of these side effects are damaging to overall health,” she said.
These days, consumers are encouraged to integrate more whole foods and antioxidant-rich foods like fruit and vegetables, which will decrease oxidative damage internally and externally.
How Can the F&B Industry Take Advantage?
Brown said interest in lowering one’s biological age is likely here to stay for the foreseeable future.
“The focus on healthy longevity is driven by fundamental demographic shifts and scientific understanding of aging processes. So, as life expectancy increases and the population of those over 60 is expected to double by 2050, the emphasis on maintaining health in later years will likely persist,” Brown said.
Brown feels manufacturers should create products fortified with compounds that influence aging biomarkers or support rejuvenation processes, such as antioxidants, polyphenols, and other bioactive molecules.
The Food Institute Podcast
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