How can you reduce your biological age?

In a study conducted at Columbia University Medical Centre in New York City, researchers reveal that the key to subtracting six years from your biological age lies in maintaining good cardiovascular health

CREDIT: This is an edited version of an article that originally appeared on Good News Network

The study, encompassing 6,500 adults from diverse backgrounds, highlights the significant life-extending and disease-reducing benefits of adhering to these eight essential principles: healthy sleep, not smoking, regular physical activity, healthy diet, maintaining a healthy body weight, healthy blood glucose, and healthy cholesterol.

A six-year biological age reduction

Participants with the highest Life’s Essential 8 score exhibited a biological age six years younger on average than their actual age. Dr. Nour Makarem, the senior author of the study, notes, “Reduced biologic aging is not just associated with lower risk of chronic disease such as heart disease, it is also associated with longer life and lower risk of death.”

The study establishes a dose-dependent relationship – as cardiovascular health improves, biological aging decelerates. Dr. Makarem emphasises, “Greater adherence to all Life’s Essential 8 metrics and improving your cardiovascular health can slow down your body’s aging process and have a lot of benefits down the line.”

Ageing in reverse: The impact of cardiovascular health

Conversely, the study found that poor cardiovascular health accelerates the ageing process. Participants with high cardiovascular health, with an average actual age of 41, demonstrated a biological age of 36. In contrast, those with low cardiovascular health, with an average actual age of 53, exhibited a biological age of 57.

Utilising participants’ actual age along with results from nine blood markers for metabolism, inflammation, and organ function, the researchers deciphered the intricate connection between chronological and biological age.

Former president of the American Heart Association, Dr. Donald Lloyd-Jones, applauds the findings, stating, “These findings help us understand the link between chronological age and biological age and how following healthy lifestyle habits can help us live longer.” The ongoing research aims to delve deeper into the long-term impact of cardiovascular health on the ageing process.

In the pursuit of longevity, the focus extends beyond merely living longer; it centres on living healthier for as many years as possible, ensuring a high quality of life that resonates with each passing year.