Imagine a 70-year-old outperforming a 30-year-old in a marathon. There’s more evidence that our birth certificates don’t define us. New scientific research is challenging this age-old assumption. Read on and discover why your chronological age is just a number. You have more control over how you age than you think. Let’s take a closer look.
The Myth of Chronological Age
Chronological age is what you write down when you fill out a medical form or apply for an insurance policy. But it’s clear that two people can have the same chronological age yet have remarkably different health profiles. The concept of biological age is a compelling one. It measures your health and how your body functions relative to other people who have the same chronological age as you.
Science now shows your biological age can vary from your chronological age by as much as 20 years. So, stop counting the birthday candles on your cake and count your healthy habits. They are a better indicator of your actual age.
What are the factors that impact your biological age?
Lifestyle Choices
One of the most crucial factors that determines your biological age is lifestyle. It matters! A study published in the journal Circulation shows how the way you live impacts how you age. It revealed that lifestyle factors are key for determining health outcomes – and it’s backed by science.
A landmark study published in the journal Circulation found that individuals who adopted five healthy lifestyle habits – not smoking, maintaining a healthy weight, regular physical activity, moderate alcohol consumption, and a healthy diet – could extend their life expectancy by up to 14 years for women and 12 years for men. These findings were consistent across all age groups. The take-home message? Lifestyle matters. The earlier you start, the better, but you can get benefits at any age.
The study’s lead author, Dr. Frank Hu, chair of the Department of Nutrition at Harvard T.H. Chan School of Public Health, emphasized that “adopting a healthy lifestyle could substantially reduce premature mortality and prolong life expectancy in U.S. adults.”
Genetic Factors and Epigenetics:
Unfortunately, you can’t change your DNA, but you can still impact how the information in your genes expresses itself. Epigenetics refers to changes that don’t affect your DNA, the sequence of genes that determine your physical characteristics and risk of disease. However, your lifestyle plays a role in how your cells read those sequences. For example, dietary and lifestyle factors can trigger changes inside cells that scale back the expression of certain genes. They can also boost their expression. These epigenetic changes can also speed up or slow down aging.
Exercise is an example. Research shows that moving your body regularly, via aerobic workouts, can change the epigenetic age of various tissues in the body. Highly active individuals had muscle tissue that had a younger biological age than those who were not active.
Mental Attitude and Stress Management:
Your mind affects how quickly you age biologically too. Research from the Yale School of Public Health found that individuals who felt good about aging lived an average of 7.5 years longer than those who harbored negative thoughts about aging. Ongoing stress can be a factor too. Have you ever noticed that people who lead hard lives often appear and act older?
A study published in the Proceedings of the National Academy of Sciences showed that chronic stress can shorten telomeres – protective structures at the end of chromosomes. Telomeres are strongly associated with cellular aging and longevity.
Social Connections and Purpose:
What about relationships and social contacts? These connections impact health and longevity too. A meta-analysis published in PLOS Medicine found that strong social relationships were associated with a 50% increased likelihood of survival across various age groups. Plus, you need a sense of purpose to get the most out of life and slow the aging process. A study in The Lancet found that individuals with a powerful sense of purpose had a 23% reduction in all-cause mortality and were less likely to develop cardiovascular disease.
Continuous Learning and Cognitive Engagement:
Keep your brain active too! Like underused muscles make you less functional, a sedentary brain may also age faster. A study in Neurology found that individuals who engaged in mentally stimulating activities throughout their lives had a lower risk of developing mild cognitive impairment, regardless of their age. How can you make use of these findings? Try new things! Learn new skills. Solve puzzles. Learn a new language or how to play a new instrument. There’s science behind the brain boosting effects of all these activities and hobbies.
Conclusion:
The notion that age defines health is an outdated concept that doesn’t account for the complexity of human biology and the power of individual choices. Factors such as lifestyle, genetics, mental attitude, social connections, and cognitive engagement are bigger factors in determining your biological age.
The key takeaway is clear: your health is not defined by the number of years you’ve lived, but by the choices you make and the attitudes you embrace throughout your life journey. Health and vitality are within reach at any age, provided we make informed choices and be proactive about taking care of our health.
References:
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- https://genomebiology.biomedcentral.com/articles/10.1186/gb-2013-14-10-r115
- Li, Y., Pan, A., Wang, D. D., Liu, X., Dhana, K., Franco, O. H., … & Hu, F. B. (2018). Impact of Healthy Lifestyle Factors on Life Expectancies in the US Population. Circulation, 138(4), 345-355.
- https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.117.032047
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