Chronological age refers to a person’s age based on when they were born. The term biological aging describes the age of their cells, which can differ depending on genetic and environmental factors.
Aging refers to the process of becoming older. When discussing age, people typically use their chronological age, which is how many years have passed since their birth.
However, people of the same chronological age may have a different biological age. This describes the age of their cells, which is modifiable and may account for why some people appear younger and healthier compared to others of the same chronological age.
Chronological age is the most common way that people measure age. It simply refers to the time that has elapsed since birth and is typically the age that people identify with.
Although this is the most common way of determining age, it only measures the passage of time and may not accurately reflect the aging process. This is because chronological aging is linear, meaning it increases sequentially and a person cannot accelerate or delay chronological aging.
Also known as physiological or functional age, biological aging refers to the age of cells and relates to a decline in their function. It aims to provide a more accurate measure of age and could be a better predictor of health.
While chronological age is linear, many genetic and environmental exposures can influence biological aging. The pace of biological aging can be faster or slower than chronological aging. This can result in a difference between ages, which health experts may describe as an age gap.
This age gap can help explain the considerable variation in the health and appearance of individuals that are the same chronological age. For example, lifestyle choices such as smoking can accelerate a person’s biological age, while regular exercise may help to slow the biological aging process.
By using biomarkersTrusted Source, which refer to molecules that are signs of normal or abnormal processes, scientists may be able to establish a person’s biological age.
The main difference between chronological and biological aging is that chronological age occurs on a fixed path, while biological age varies between individuals of the same chronological age. Genetic and environmental exposures influence biological aging, meaning it may be possible to modify biological age.
As biological age may be a better predictor of morbidity and mortality than chronological age, it may serve as a better indicator for providing optimal healthcare.
SenescenceTrusted Source is a term that describes the process of growing old. Biologically, it refers to the process where cells age and lose the ability to divide but do not die. Instead of being removed, these cells remain in the body and release chemicals that can damage neighboring cells.
In some cases, cell senescence can be beneficial, such as with wound healing. However, it can also negatively affect health. As a person ages, the amount of senescent cells in their body increases. As they accumulate, this can affect a person’s ability to withstand stress or illness, recover from injuries, or learn new things.
As such, cell senescence relates to a variety of age-related conditions, as well as declines in eyesight, mobility, and thinking ability.
Different factors that contribute to cellular aging include:
Oxidative stress: This refers to an imbalance between free radicals and antioxidants in the body. When there are too many free radicals and not enough antioxidants, the free radicals can damage cells and play a role in aging.
Genomic instability: This is a hallmark of aging and refers to a higher frequency of DNA alterations that occur during cell division.
Mitochondrial genome damage: Mitochondria play a key role in generating energy for cells to function. Growing evidence suggests that mitochondrial dysfunction is another hallmark of aging.
Telomere shortening: A telomere is a region of DNA at the end of a chromosome, which protects it from damage. However, a telomere shortens with age. Eventually, a telomere becomes so short that a cell is no longer able to divide successfully, and the cell dies.
Certain genes: Some genes play a larger role in the aging process than others. For example, variations in certain genes significantly impact lifespan and can manifest as premature aging.
According to the Centers for Disease Control and Prevention (CDC), tips for healthy agingcan includeTrusted Source:
regular exercise
ahealthy, balanced dietary pattern
following a healthcare routine, such as regularly attending health screenings and checkups
getting enough sleep
stimulating the mind
maintainingmental healthand emotional well-being
taking precautions to avoid potential injury
In addition to healthy lifestyle choices that may slow biological aging, people can also try to avoid or limit factors that may accelerate cellular again, such as stress or smoking.
Chronological age is a person’s age in years since their birth, while biological age refers to the age of a person’s cells. Chronological age occurs on a linear path, while biological age is modifiable. As such, these ages can differ, and a person may be able to lower their biological age.
Biological aging may represent the aging process more accurately than chronological age. Improvements in estimating a person’s biological age may help to improve guidelines for healthcare.
Premature aging may be due to various factors, such as telomere shortening and a lack of cell division. Lifestyle habits such as eating a nutritious diet, being physically active, and getting enough sleep may help prevent it.
Premature aging is the earlier-than-usual occurrence of age-related changes in a person’s body.
There are many signs of aging, including a loss of elasticity in the skin and other tissues, a decline in muscle strength, changes in hearing and vision, and slower mental processing.
Various genetic disorders can cause premature aging, but lifestyle factors such as smoking and sun exposure are more often the cause.
Premature aging is not reversible, but healthy lifestyle habits can support a person’s health and help them feel better as they age.
Chronological age: This is how old a person is in years, months, and days since they were born.
Biological age: This is a measure of how well a person’s organs and tissues are working. It can be a better indicator of a person’s health than their chronological age.
If someone’s biological age exceeds their chronological age, they are aging prematurely.
Scientists are actively studying the causes of aging. Most agree that a major cause of aging is the shortening of telomeres, which cap the ends of chromosomes — the strands within cells that hold DNA or genetic information. Scientists often liken telomeres to aglets, the plastic caps at the ends of shoelaces.
Telomeres protect chromosomes from external damage and preserve the DNA that keeps people looking and feeling young. However, every time a cell divides, the telomeres shorten. When they get too short, the DNA has less protection and is prone to damage.
Eventually, telomere shortening leads to cell senescence. Senescent cells are not capable of dividing and no longer follow the usual cell cycle. People naturally amass more senescent cells as they age.
Cell senescence can be helpful in some instances, such as for suppressing tumor development. However, in most cases, senescent cells may contribute to senescence in other cells, as they release proteins that may lead to inflammation and tissue changes.
Because unhealthy lifestyle habits can contribute to telomere shortening, there are steps people can take to prevent DNA damage.
Certain genetic conditions involve rapidly shortening telomeres, and scientists are researching ways to slow this process. It is not yet possible to prevent telomere shortening in people with these genetic conditions.
The following lifestyle measures may help prevent premature aging.
Protect the skin from sun exposure
Exposure to the sun’s UVA and UVB rays can speed up skin aging. To avoid premature skin aging, a person can:
seek shade and avoid exposing the skin to intense sunlight between 10 a.m. and 2 p.m.
wear protective clothing, a wide-brimmed hat, and sunglasses
use sunscreen with a sun protection factor (SPF) of at least 30
Read more about sun protection.
Quit smoking if necessary
Quitting smoking can improve many aspects of health, help slow the aging process, and extendTrusted Source a person’s life expectancy.
Find tips for giving up smoking.
Limit alcohol consumption
A 2022 analysisTrusted Source involving 245,000 participants reported that high alcohol consumption had a significant association with shorter telomere length.
The Dietary Guidelines for Americans 2020-2025Trusted Source recommend either not drinking any alcohol or limiting alcohol consumption to:
2 drinks or less per day for males
1 drink or less per day for females
Eat a nutritious diet
Eating a variety of minimally processed whole foods can help every part of the body function at its best and may help preventTrusted Source premature aging. A balanced diet includes plenty of fresh fruits and vegetables, whole grains, healthy fats, and lean proteins.
Many plant-based foods contain antioxidants, which can help reduce oxidative stress. Oxidative stress can damage cells and tissues and contribute to premature aging.
Learn more about the benefits of a healthy diet.
Stay physically active
A lack of physical activity can speed up aging by contributing to muscle loss, decreasing cardiovascular health, and reducing mental functioning. Physical activity can have a positive effect on health at a cellular level to prevent premature aging.
Read more about exercise and how to start.
Manage stress
People may underestimate the negative impact that stress has on the body. Stress triggers the release of stress hormones, such as cortisol, which can lead to inflammation and shorten telomeres in cells. Identifying stressors and finding ways to lessen their impact is important in preventing premature aging.
Learn more about stress and how to manage it.
Get enough good quality sleep
Adults need 7 to 9 hoursTrusted Source of sleep per night. Getting too little sleep over a long period of time may negatively affect the body’s ability to repair itself and may gradually lead to cell damage and signs of premature aging.
Sometimes, signs of premature aging can indicate an underlying condition, particularly if they begin suddenly. A person should consult a doctor if they experience the following:
skin discoloration
the appearance of new moles or changes to existing moles
changes in skin texture
easy bruising
sudden hair loss
A dermatologist can give advice on skin care and ways to prevent signs of premature aging in the skin.
If a person wants to make positive lifestyle changes but is having difficulty adapting their behavior, they can ask a doctor for advice.
Premature aging occurs when cells become damaged earlier than is typical for a person’s chronological age.
This can lead to signs of premature aging, such as skin changes, hair loss, muscle and bone loss, hearing and vision problems, and slower mental processing.
People may be able to help prevent premature aging through healthy lifestyle habits such as protecting their skin from sun exposure, quitting smoking, limiting alcohol consumption, eating a nutritious diet, staying physically active, managing stress, and getting enough sleep.
What should we do in order to live healthier lives for longer? Research shows there are a few lifestyle interventions that can effectively prolong our life and health span. One of these is exercise, but what kind, and in what combinations, and why does it help add years to our lives? Find out in our latest podcast episode.
Seemingly since times immemorial, humankind has been, metaphorically speaking, seeking the path that leads to the “Fountain of Youth” — that is ways to ensure a longer, healthier life.
And while we may not yet benefit of any “miracle” medicines or technologies to prolong our life spans well over the hundred-year mark, many recent studies have provided strong evidence in support of the notion that simple, achievable lifestyle changes can help us stay healthy for longer and decrease our risk of premature death.
These habits are related to diet, maintaining a healthy weight, avoiding tobacco, maintaining good sleep hygiene, managing cholesterol, blood sugar, and blood pressure, and, no less importantly, staying physically active.
In the latest instalment of ourIn Conversationpodcast,Medical News Todayexplores the link between exercise and living a long and healthy life, in dialogue withDr. Borja del Pozo CruzandDr. Edwina (Eddie) Brocklesby.
Dr. del Pozo Cruz is principal researcher in Applied Health Sciences at the University of Cadiz in Spain, and adjunct associate professor in the Department of Sports Science and Clinical Biomechanics at theUniversity of Southern Denmark.
In collaboration with other researchers, Dr. del Pozo Cruz has conducted various studies exploring the link between different forms of exercise and the risk of death from different causes.
Dr. Brocklesby has gained fame under the nickname “Iron Gran,” as at the age of 72, she was the oldest British woman to complete anIronman Triathlon. She is also founder and CEO ofSilverfit, a not-for-profit organization promoting lifelong fitness.
In a study published in JAMA Internal MedicineTrusted Source in August 2023, Dr. del Pozo Cruz and his colleagues analyzed data from 500,705 participants followed up for a median period of 10 years to see how different forms of exercise related to a person’s mortality risk.
The study looked at the effect of moderate aerobic physical activity, such as walking or gentle cycling, vigorous aerobic physical activity, such as running, and muscle-strengthening activity, like weight lifting.
Its findings indicated that a balanced combination of all of these forms of exercise worked best for reducing mortality risk.
More specifically, around 75 minutes of moderate aerobic exercise, plus more than 150 minutes of vigorous exercise, alongside at least a couple of strength training sessions per week were associated with a lower risk of all-cause mortality.
When it came to reducing the risk of death linked to cardiovascular disease specifically, Dr. del Pozo Cruz and his collaborators suggested combining a minimum of 150–225 minutes of moderate physical activity with around 75 minutes of vigorous exercise, and two or more strength training sessions per week.
Dr. Brocklesby, who goes by “Eddie,” is herself an example of the importance of combining different forms of exercise. Indeed, training and participating in a triathlon — which is an endurance multisport race where participants compete in swimming, cycling, and running — involves achieving a balanced “diet” of moderate and vigorous exercise, as well as strength training.
But what about people who are not nearly as athletic? What is the minimum “amount” of exercise that could help fend off some of the conditions that pose the highest threat to health?
Dr. del Pozo Cruz and his team may also have found an answer to this question. In December 2022, they published the findings to a previous study in the European Heart Journal.
This research suggested that engaging in vigorous exercise for only 2 minutes a day could help slash the risk of death related to cancer or cardiovascular events.
The researchers found that study participants who never engaged in vigorous exercise had a 4% risk of dying within 5 years, but introducing less than 10 minutes of vigorous activity weekly halved this risk. Moreover, their risk of death halved again for those who engaged in at least 60 minutes of exercise per week.
In our podcast, Dr. del Pozo Cruz emphasized that almost any amount of any form of exercise is better than none, a point reinforced by a new study arguing that any activity at all is better for heart health than a sedentary lifestyle.
However, he also cautioned that physical activity related to chores or to one’s job, as opposed to exercise in a leisure context, may sometimes do more harm than good.
Once again, his idea is supported by recently published research, which found a link between physically demanding occupations and a higher risk of cognitive impairment.
Some of the most common occupations linked to intensive physical activity cited in this research were in nursing and care, retail, and farming, where individuals are on their feet a lot, and often having to deal with stressful situations.
So while all forms of exercise can be good for health, strenuous or intensive physical activity in a work environment could end up compounding the risk of various health conditions.
And even exercise for leisure can affect aspects of physical health — such as joint integrity — particularly later in life. In our podcast, both Dr. del Pozo Cruz and Eddie emphasized the importance of consulting a trusted healthcare provider, who can advise on the best forms of exercise to engage in on an individual basis.
To find out more about how and why different forms of exercise can support longevity, and to hear the story of how Edwina became “Iron Gran,” listen to our podcast episode in full below or on your preferred streaming platform.
The question of how to live a long, healthy life is increasingly at the forefront of medical research. While centuries ago some may have turned to finding mythical immortality-granting items like the Holy Grail, scientists now say that achieving longevity may rely on eating the right foods, adopting healthy habits, and remaining socially active.
Reaching your hundredth birthday means you become a member of a “special club” of centenariansTrusted Source. While researchers believe the number of centenarians was very low before 1900, today many more people are able to reach this ripe old age.
As of 2021, there were an estimated 573,000 centenarians globally. The United Nations expects that number to jump rapidly, with a reported estimate of 3.7 million by 2050.
What do centenarians do to help them reach triple-digit birthdays — what is their secret? Medical News Today spoke with six experts to find out what the “secret sauce” behind longevity is.
In 2016, National Geographic Fellow Dan Buettner and his team published a studyTrusted Source on what they found to be the secrets to longevity.
Dubbed the Blue Zones, Buettner identified five specific areas of the world where people consistently live over 100 years of age. These areas are:
Sardinia, ItalyTrusted Source
Ikaria, GreeceTrusted Source
Nicoya, Costa RicaTrusted Source
Loma Linda, CaliforniaTrusted Source
Okinawa, JapanTrusted Source.
“These are places where human beings have lived manifestly longest,” Buettner explained to Medical News Today. “They’ve achieved the health outcomes we want: long lives largely free of chronic diseaseTrusted Source. Since only 80% of how long we live is dictated by disease, these people’s lifestyles and environments offer us instructions and clues for how we can set up our lives to live longer.”
Within these five areas, Buettner discovered there were nine common practices that people followed that might explain their slower aging process. Called the Power 9, they include:
move naturally
have a purposeTrusted Source in life
reduce stress
practice the 80% diet rule, which is to stop eating when 80% full
favor a plant-based diet
drink alcohol in moderate amounts
belong to a communityTrusted Source
put family first
keep a social circle that supports healthy behaviors.
Loneliness, said Buettner, is a top risk factor for a shorter life, so preventing that as much as we can could help add years to our lives:
“We know that lonely people are expected to live 8 fewer years than well-connected people and that health behaviors [are] measurably contagious. People in Blue Zones are in socially connected villages with strong social ties, which gives them a longevity edge from the very beginning.”
“There’s no short-term fix [or] supplement for longevity,” he added. “Learn plant-based dishes that you like and cook at home. Curate a social circle of three to five healthy friends [who] will care about you on a bad day. Health behaviors are contagious, and friends tend to be long-term adventures.”
As diet makes up a few of the Power 9 learned from Blue Zones, Buettner has also launched the Blue Zone Food Guidelines that feature 11 recommendations reflecting how the world’s longest-living people ate for most of their lives.
“If you want to know what a centenarian [did to live] to be 100, you have to know what they ate during their whole [life],” he said. “Working with Harvard for my book The Blue Zones Kitchen, we collected 155 dietary studies done in all Blue Zones over the past 80 years and averaged them.”
“It was clear that over 90% of their traditional dietary intake came from whole food, plant-based sources [and] was about 65% complex carbs,” noted Buettner. “The pillars of every longevity diet in the world are whole grains, nuts, greens, and other garden vegetables, tubersTrusted Source, and beans.”
Dr. Valter Longo, Edna M. Jones Chair in Gerontology and professor of gerontology and biological sciences at the USC Leonard Davis School of Gerontology, developed the Longevity DietTrusted Source after years of research into aging, nutrition, and disease.
“The Longevity Diet, based on [the] five pillars of longevity, entails all of the everyday and periodic dietary habits that are associated with increased longevity and healthspan,” he explained to MNT.
The main facets of the Longevity Diet include:
eating a low-protein pescatarian diet until the age of 65–70 years, followed by moderate proteins later in life
fasting for 12 hours every night
doing, on average, three cycles of a fasting-mimicking diet per year, each lasting 5 days.
“Because diet [is] intended as ‘how and what we eat’ and not as a method to lose weight, [it] can regulate the genes that regulate the aging process, but also those that regulate the removal of damaged components of cells and the regeneration of parts of various tissues and organs,” Dr. Longo added.
Additionally, previous research suggests that the Mediterranean diet can also provide benefits when it comes to longevity.
A review published in January 2020 concluded that the Mediterranean diet helps slow downTrusted Source the progression of aging and the onset of frailtyTrusted Source in older age.
And research published in March 2021 says adhering to the Mediterranean diet may add yearsTrusted Source to a person’s life.
Why is diet so important for longevity?
According to Monique Richard, a registered dietitian nutritionist, owner of Nutrition-In-Sight in Johnson City, TN, and national media spokesperson for the Academy of Nutrition and Dietetics, when it comes to eating for longevity, diets like the Blue Zone Diet, Longevity Diet, and Mediterranean diet stand out because of the lifestyle components they share.
“Examples of commonalities observed within these populations include more families and individuals growingTrusted Source and consuming their food [and] eating more whole foods, as in closest to what Mother Nature has made versus derived from a manufacturing plant, industrial farm, or fast food chain,” she explained to MNT.
“Overall intake and composition of these diets include less highly-processed foods, therefore often automatically decreasing levels of sodium, artificial flavors, colorings, and preservatives, fats or added sugar.” Richard noted.
“These dietary patterns often include foods lower in saturated fats, cholesterol, and calories, including more foods that are richer in nutrients such as fiber, antioxidants like vitamin C, E, A, [and] http://B, and higher in minerals such as potassium, magnesium, and iodine.”
When looking to make diet changes to increase longevity, Richard said it is not just about extending life, but also about increasing its quality.
She suggested:
take inventory of what food you have on hand and what should be added or subtracted
reassess your sugary beverageTrusted Source intake
examine how much animal-derived meats and other foods you are eating and consider alternatives
cook more at home
take the time to shop for groceries rather than using a delivery system
plant herbs in pots or cartons on a window sill or small deck if you do not have a garden space to cultivate them
shop at the farmer’s market
experiment with “new to you” foods
brighten up dishes with herbs and spices
add more greens, beans, lentils, and vegetables into your daily diet
take time to celebrate food.
“The emphasis is not on restriction or negative consequences, but leaning into true quality, consistency, and overall health with a pillar of foundational pure, wholesome factors,” Richard said.
“Don’t forget to slow down with eating, with chewing, with making or creating a meal, with making time to stop and smell the flowers, [and] with making long-lasting meaningful changes,” she added.
