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How to Help Slow Biological Aging: 8 Habits to Adopt

By Ethan Boldt

June 18, 2024

Healthy longevity is a new concept that many of us are reading up about. It’s about not just living longer but also being healthy as well. 

How do you help make this happen for yourself and your loved ones? Well, an American Health Society 2023 study called “Life’s Essential 8 and Mortality Risk” was published in the journal Circulation, and it discussed what habits can reduce one’s “biological age” and help one live longer. 

Reducing one’s biological age — the age your body’s cells are (also called phenotypic age) rather than your chronological age — is associated with lowering your health risks as well as premature death, in general providing a better opportunity to live longer in a healthy manner.

While this is only one study and more studies need to be conducted, this study found that good cardiovascular health can reduce biological aging by up to six years and reduce the chances of certain age-related health risks.

That said, based on this study, here are 8 habits that may help you live longer. Of course, you should always consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

1. Eat healthier foods

This one is pretty obvious. Many people over consume ultra-processed foods and don’t eat enough vegetables and fruits, let alone enough protein, healthy fats and fiber. 

Here are some quick better eating steps:

• Try swapping processed foods out for healthier options, such as a baked potato replacing French fries.

• Have quality protein foods like wild-caught fish, organic chicken and grass-fed beef. Also try plant-based protein like tempeh and fermented tofu.

• Eat more vegetables and fruits at most meals.

• Introduce more beans, seeds and legumes into your diet.

• Cut back on sugar and salt. 

• Use better fats like olive oil rather than processed oils. One study showed that higher olive oil intake (more than half a tablespoon per day) was associated with 19 percent lower risk of dying from cardiovascular disease.

• Check out a so-called blue zone diet, like the Mediterranean diet. Dozens of studies demonstrate how the Mediterranean diet works for healthy longevity. It consists of fruits and vegetables, along with legumes, whole grains, olive oil, fish and herbs.

2. Exercise more often

The American Heart Association recommends 150 minutes of moderate exercise or 75 minutes of vigorous physical activity each week.  

A study published in the Journal of the American Medical Association (JAMA) found that women 65 and older who met the recommended guidelines of at least 2.5 hours of aerobic exercise and at least two days of strength training per week had a lower risk of all-cause mortality than those who did not.

What is the one specific exercise that helps you live longer? According to research, running may extend your life up to three years. 

Be aware that you can overdo it, as one study noted that both men and women saw a plateau in longevity benefits beyond 300 minutes of weekly exercise.

3. Get adequate sleep

As you age, you may need more sleep. According to the Centers for Disease Control and Prevention (CDC), adults need about 7 to 9 hours of sleep per night. 

Being well-rested promotes well-being in numerous ways, such as by supporting cognitive function, a healthy immune system, appetite control, metabolic processes and more. 

4. Manage a healthy weight

Getting to or maintaining the right weight for your body type delivers many health benefits, including healthy longevity. 

Here are a few ways to help lose weight or manage a healthy weight: 

• Consume 0.7 to 1 protein grams per pound of body weight, as protein helps satiate and build lean muscle.

• Get 25–40 grams daily from a variety of high-fiber foods, as fiber helps you feel fuller longer and reduces sugar cravings.

• Adopt a no-sugar diet (no added-sugar processed foods).

• Track your calories. (Learn “how many calories should I eat a day?”) As a general rule of thumb, consuming 500 calories per day over/under your needs will lead to around one pound of weight loss/gain per week.

• Eat more slowly. When you eat fast, it’s easy to overeat. It takes about 20 minutes for your stomach to register that it’s full. Practice mindful eating, chew slowly and enjoy the flavor of your food.

• Do longer cardio. To achieve genuine fat loss during a workout, 30 to 60 minutes of lower- to moderate-intensity exercise is required. 

• Consider this supplement. Featuring collagen from 10 food-based sources, Multi Collagen Advanced Lean† Capsules is a supplement with a weight loss†** ingredient that helps you burn calories†* and boost your metabolism†*.

†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

*Due to key ingredient. Results achieved by day 7 in a 7-day human clinical trial with healthy normal weight and overweight individuals — at rest with no changes to diet or exercise.

**Due to key ingredient. Results achieved in a 16-week human clinical trial with healthy overweight individuals who used this ingredient and followed a reduced-calorie diet and regular exercise — compared to diet and exercise alone.

5. Support healthy blood sugar (already in the normal range)

When your body fails to produce enough insulin, you may be dealing with blood sugar levels not in the normal range. That’s one of many reasons to keep your blood sugar levels in the normal range.

Normal blood sugar levels are achieved through a combination of eating a balanced, low-processed food diet, getting regular exercise and managing the body’s most important hormones (through getting enough sleep and reducing stress).

6. Manage healthy blood pressure levels (already in the normal range)

According to the CDC, nearly half of Americans have high blood pressure. It can be very dangerous. While it’s natural to have higher blood pressure at certain times, like when you’re stressed or exercising, chronically high blood pressure starts to wear down arteries and increases the risk of serious health issues. 

High blood pressure (considered anything over the normal level of 120/80 mmHg) is caused by a number of factors, including low nutrient intake, a poor diet high in sodium, being overweight or obese, smoking, lack of physical activity, high amounts of stress, other health issue issues, and a family history. It’s important to address any of these controllable factors. 

7. Healthy levels of cholesterol

Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones. Although your body needs cholesterol, excess cholesterol can build up and form a fatty plaque on the walls of the arteries, decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term, it can significantly increase the risk of having a heart issue.

Healthcare organizations have established a set range for total, bad LDL and good HDL (high-density lipoprotein) cholesterol as well as triglycerides, but the most important thing to consider when looking for how to lower cholesterol naturally is the ratio of LDL to HDL cholesterol, which should be around 2:1.

While cholesterol is normally kept in balance, an unhealthy diet high in hydrogenated fats and refined carbohydrates can disrupt this delicate balance, leading to increased cholesterol levels. 

8. Don’t ever use tobacco

Even today, smoking is the leading cause of preventable health issues as well as death (about 1 in 5 deaths) in the U.S., according to the CDC. 

The benefits of quitting smoking begins reducing your risk for heart and lung issues within a few hours. Carbon monoxide from cigarettes is dispelled from the body, increasing oxygen levels. 

9. Bonus: Healthy aging supplements

On top of addressing potential nutrient shortfalls, certain supplements qualify as being most important for the majority of people as they age. These healthy aging supplements include collagen for joint and skin health, probiotics for gut health, multivitamins for general health, omega-3s for heart health, plus multiple vitamins for immune system health support and more

10: Bonus II: Establish a healthy support system to reduce the effects of stress

Surround yourself with family members and close friends who share your values. For residents of the blue zones, this comes naturally because social connectedness is ingrained into their cultures.

Staying connected is a natural way to relieve stress and improve the quality of life. This type of social system reinforces healthy, positive behaviors and reduces chronic stress, which can have one of the biggest negative impacts on health.