Biological Age is on the Decline

​By Alma Adiel ‘27
In a quest for health and aesthetics, society has prioritized healthy eating and exercise. These lifestyle changes are often geared towards improving fitness or losing weight, but in fact have a much wider-scaled impact.

​Articles published by the NBC suggest that certain diet and exercise habits may actually reduce “biological age”: a measure of how young and healthy your body is, instead of how many years have passed since someone’s birth. 
The findings suggest that plant-based eating and regular physical activity may help reduce one’s physiological age. These discoveries reinforce the idea that longevity is not only about genetics but is heavily influenced by lifestyle.
Plant-based diets have captured the attention of scientists who have conducted studies to reveal their potential to slow biological aging. One such study published by BioMed Central examined identical twins, placing one twin on a vegan diet while the other continued a normal, omnivorous diet. 
Over eight weeks, the twins on the vegan plan, rich in vegetables, beans and whole grains, exhibited a noticeable decrease in biological age than their siblings. 
This reduction was measured through telomere length and DNA methylation: both critical markers of cellular aging. 
Telomeres, the protective caps at the ends of chromosomes, shorten as cells age. DNA methylation impacts gene expression. At the end of the experiment, the twins on the vegan diet had longer telomeres, demonstrating the impact the diet had on their biological age.
The study concluded that plant-based diets, high in nutrients and low in saturated fat, might play a role in preserving cellular health. Christopher Gardner, a nutrition scientist at Stanford Medicine said, “It doesn’t mean you can just do this for eight weeks and all of a sudden you’re younger”. 
Instead, he suggested the general rule of eating more plants and less junk food to increase longevity.
 Another study published by the American Medical Association reinforced this idea, linking antioxidant-rich and anti-inflammatory foods, such as olive oil, seafood and whole grains, with a younger biological age. On the other hand, high sugar consumption was associated with accelerated aging. 
For those unwilling to adopt a completely plant-based diet, researchers proposed a varied approach. One study by the Nature Portfolio demonstrated that following a calorie-restricted, plant-based diet for just five consecutive days per month over three months reduced biological age by an average of two and a half years. 
This plan, consisting of items like vegetable soups and nut bars, required minimal commitment but delivered substantial results. 
While diet addresses internal processes, physical activity has been shown to complement these effects, particularly on cognitive and cellular health. 
Recent research by the CDC explored the connection between daily movement and cognitive age, measuring participants’ mental acuity through brain games after periods of acuity. 
The findings demonstrated that individuals who had been recently active demonstrated cognitive abilities similar to someone four years younger.
Strength training, in particular, emerged as a powerful tool in reducing biological age. Nearly 4,800 survey responses to the National Health and Nutrition Examination Survey revealed that those engaging in only 90 minutes of weekly strength training had significantly longer telomeres, a telling indicator of biological youth. 
These individuals effectively turned back their biological clocks by nearly four years, showcasing the impact of building and maintaining muscle strength for both cognitive and biological effects.
The benefits of movement extend beyond slowing again. Exercise reduces blood sugar, lowers heart disease risk and boosts overall well-being, making it a cornerstone of healthy living.
Other experts emphasize that biological aging is influenced by many factors, including genetics, chronic illness and stress. Smoking, for example, can accelerate aging, as can heritable health conditions. 
Regardless, the potential for diet and exercise to positively influence biological age is undeniable. 
A younger, healthier body is found through consistency, balance and mindful living; all of which can improve energy, mental sharpness and overall quality of life.