The New Age of Longevity: Why Your Biological Age Matters More Than Your Birth Year

July 28, 2024

by Cathe Friedrich

Have you ever noticed how some people believe their age? One person in their eighties may be spry, fit, and functional while another may struggle to get through their daily activities. Because people age at different rates, the concept of biological age has gained traction in recent years, challenging the long-held belief that chronological age determines our destiny.

What Is Biological Age and How Does It Differ from Chronological Age?

First, let’s look at chronological age. It’s the measure of aging based on the clock and your birth date. For example, if you were born in 1960, you’re sixty-four now. But has your body aged a full 64 years? Biological age looks beyond the chronology of aging. It considers how your body functions at a particular age, independent of what the clock and calendar say.

Biological age comprises genetics but also lifestyle habits and environmental exposures. Because it factors in these influences, it’s a more accurate picture of how healthy you are. For example, a 64-year-old could have a biological age of 50 or 80, depending on their lifestyle and health status.

Does Biological Age Have More Predictive Power?

One question is whether biological age predicts future health better than chronological age. Research shows biological age is more important than chronological for predicting mortality. It also better predicts the onset of age-related health problems. For instance, a study published in the journal Aging found that biological age topped chronological age for predicting the onset of cognitive decline and cardiovascular disease.

It makes sense, right? Biological age considers individual differences in the rate of aging. It doesn’t lump all people of a certain age into the same group. And why should it? Someone who strength trains, eats a Mediterranean diet, manages stress, and gets enough sleep could be biologically a decade or more younger than someone who sits at a desk all day, doesn’t exercise, picks up food at a drive-thru, and struggles to get enough sleep.

Biological age is more important than chronological age because:

It reflects your personal health better than your birthday.
It factors in genetics, lifestyle, and environmental factors that affect how fast you age.
It predicts the onset of age-related diseases and the risk of dying better than chronological age.
People age at different rates. Biological age captures these differences better than chronological age.
It’s a more inclusive way to assess the rate of aging. It’s more than just time on earth!

What Is Your Biological Age?

If you have a powerful desire to know your biological age, science makes it possible. Through testing, you can get a good idea of where you stand from an aging perspective. For example, a site called GrimAge analyzes DNA, your genetic material, where chemical modifications called methyl groups attach.

By looking at methyl groups and how they’re distributed on your DNA, scientists can estimate your biological age. You can get this test through your healthcare provider or use direct consumer options available online.

Some companies also offer blood-based biomarker tests. These blood tests look at various biomarkers in your blood related to aging. They measure factors related to metabolic health, inflammatory markers, and hormone levels and use the results to estimate your biological age. You can find sites that offer this by doing a search for “biological age tests.”

How Accurate Are Biological Age Tests?

It’s still early, so tests that estimate biological age aren’t perfect. But they can give you a rough estimate of how quickly you’re aging. The most advanced and accurate ones look at epigenetic modifications, like methylation patterns.

How You Live Matters for How You Age

The difference between chronological and biological age shows how important lifestyle is. One study published in the journal Aging showed just how lifestyle can change your biological age and do it quickly.

For the study, women took part in an 8-week program that focused on lifestyle changes such as exercise, relaxation and stress management, a nutrient-rich, whole food diet, and improvements in sleep habits. After only 8 weeks, researchers found that DNA methylation patterns changed in a way that indicates slower aging. Most importantly, the women reduced their biological age by around 4.6 years. So, lifestyle changes can quickly alter how you age.

Based on research, these lifestyle changes for slowing aging have science behind them:

Eat nutrient-dense diet rich in fruits, vegetables, whole grains, and foods that support DNA methylation. The Mediterranean diet has science behind it.
Reduce the amount of red meat, added sugars, and ultra-processed foods in your diet.
Aim for at least 150 minutes of moderate-intensity exercise per week. (both strength and aerobic exercise)
Get 7-9 hours of quality sleep per night.
Don’t let stress get the best of you. Master relaxation techniques like meditation, deep breathing, or yoga
Stay socially active.
Quit smoking. Avoid using alcohol or use it only in moderation.
Try to stay within your ideal body weight range.
Know your numbers. Monitor and control blood pressure, cholesterol, and blood sugar levels if they’re out of range.
Take measures that reduce exposure to environmental toxins and pollutants.
Challenge by learning new skills or solving puzzles. Learning a new language or musical instrument helps build brain reserve for a more youthful brain.

Conclusion

Your biological age can be different from the age stamped on your birth certificate. Use this knowledge to empower yourself! Every time you take a bite, lift a weight, get a restful night’s sleep, or do something smart to take care of yourself, you’re investing in biological youth. What will you do today to nurture your biological youth? Remember, it’s never too late to start your journey towards a healthier, more vibrant you.

References:

Levine, M. E. (2013). Modeling the rate of senescence: can estimated biological age predict mortality more accurately than chronological age? Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences, 68(6), 667-674.
Sae-Lee, C., Corsi, S., Barrow, T. M., Kuhnle, G. G., Bollati, V., Mathers, J. C., & Byun, H. M. (2018). Dietary intervention modifies DNA methylation age assessed by the epigenetic clock. Molecular nutrition & food research, 62(23), 1800092.
Horvath, S. (2013). DNA methylation age of human tissues and cell types. Genome biology, 14(10), 1-20.
Fitzgerald, Kara N, Tish Campbell, Suzanne Makarem, and Romilly Hodges. 2023. “Potential Reversal of Biological Age in Women Following an 8-Week Methylation-Supportive Diet and Lifestyle Program: A Case Series.” Aging 15 (6): 1833–39. https://doi.org/10.18632/aging.204602.
“Chronological vs. Biological Aging: Differences & More – Healthline.” https://www.healthline.com/health/chronological-ageing.
“How do biological age tests work and are they accurate or helpful … – NPR.” 05 Feb. 2024, https://www.npr.org/sections/health-shots/2024/02/05/1228753141/biological-age-test-dna.
Zhang, Qian. 2023. “An Interpretable Biological Age.” the Healthy Longevity 4 (12): e662–63. https://doi.org/10.1016/s2666-7568(23)00213-1.