Do you ever think about your age?
Not just the number or digits on some birth certificate, but how you actually feel? Do you wonder how your health and wellness compare with those of people of a similar age?
Do you wonder what’s normal and what’s not?
Emerging longevity research from Nature Medicine suggests there is more than one way to think about age. There’s your chronological age, which can be measured in years, months, weeks, and days. And then there’s that other age – your biological age – which is measured inside your cells.
Scientists estimate biological age by looking at changes in your cells over time. Those changes may show that your body is aging faster—or slower—than your chronological age.
Your biological age can be influenced by lifestyle habits that may accelerate—or slow—the aging process. The good news is that many of these factors are within your control.
Let’s look at a few science-backed habits that can help support healthier aging.
Biological age reflects the health and function of your cells, tissues, and organs—not just the number of candles on your birthday cake. Scientists estimate biological age using epigenetic clocks, which analyze chemical markers on DNA to better understand how the body is aging over time.
When your biological age is higher than your chronological age, research at EBioMedicine suggests you may be at greater risk for chronic conditions such as heart disease, diabetes, and cognitive decline, as well as a shorter lifespan.
Research from the JAMA Network also suggests that some Black communities may experience accelerated biological aging due to the cumulative effects of chronic stress, economic hardship, discrimination, and environmental exposures—a phenomenon researchers often refer to as weathering. Weathering describes how repeated exposure to social and environmental stressors over time can contribute to earlier health challenges and may affect how quickly the body shows signs of aging. These effects may occur even in people who appear outwardly healthy.
While some factors that influence biological aging are outside of your control, understanding these changes gives you a better look “under the hood” at your overall health. Researchers continue to study tools like epigenetic testing, but everyday habits—such as managing stress, getting enough sleep, staying physically active, and eating a nutrient-rich diet—remain some of the most practical ways to support healthier aging.
RELATED: This Daily Habit May Help Slow Aging
Generally, chronic stress is one of the most powerful accelerators of biological aging. It consistently triggers the body’s fight-or-flight response and can flood the system with cortisol and other stress hormones.
Although this may be an advantage in certain situations, the body still needs a break. It needs rest. It needs to come down from this activated state and recover. If stress hormones are continuously raised in the blood, especially day to day, for years, serious health issues may ensue.
Over time, research shows that chronic stress can affect the body in several ways, including:
One study from the Journal of Racial and Ethnic Health Disparities found that higher levels of perceived discrimination were associated with signs of faster epigenetic aging among Black women. This research adds to a growing body of evidence showing that chronic stress is not only an emotional experience—it can also affect the body over time. For many Black women, the cumulative impact of navigating discrimination, unequal access to resources, and other ongoing stressors may contribute to changes in the body’s stress response over time.
Chronic stress can affect the body in ways that may accelerate aging.
Here’s the good news. The science is exciting because there are some accessible habits that can slow biological aging.
Resistance Training: Resistance training is a type of strength training that helps preserve muscle mass and protect metabolic health. Research suggests it may also support healthier aging by influencing biological processes associated with aging.
To get started, aim for two to three sessions per week and focus on major muscle groups. Even bodyweight exercises like squats, push-ups, and rows can help build and maintain strength.
Walking After Meals: A simple 10–15 minute walk after eating can help support healthy blood sugar levels and may reduce inflammation. Since chronic inflammation is linked to many health conditions, making regular movement part of your routine can support healthier aging over time.
But remember: exercise is only one piece of the puzzle. Your body also needs time to recover, making quality sleep an important part of any healthy aging plan.
Prioritize Quality Sleep: Sleep is one of the most important habits for supporting overall health and longevity. Maintaining a consistent sleep schedule—going to bed and waking around the same time each day—can help regulate your body’s natural rhythms.
Most adults need about 7–9 hours of sleep each night. Quality sleep supports the body’s repair processes and helps regulate inflammation and stress hormones.
Add More Fiber to Your Diet: Finally, don’t forget the f-word: fiber.
Fiber is more important than many people realize. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends adults aim for 25–35 grams daily by including a variety of fiber-rich foods like vegetables, fruits, beans, and whole grains. Fiber supports gut health, helps regulate blood sugar, and may help lower inflammation—factors that all play a role in healthy aging.
Stay Connected: Healthy aging isn’t only about what you eat or how you move. Social connection matters too. Research suggests that strong relationships and community involvement may be linked to better health outcomes and lower chronic disease risk.
Whether it’s sharing a meal with loved ones, attending community events, joining a walking group, or simply staying connected with people who support you, meaningful relationships can be an important part of caring for your health.
The anti-aging industry is full of supplements, IV therapies, and cosmetic treatments that promise dramatic results. While some may have benefits in specific situations, many lack strong evidence that they slow biological aging.
But research continues to show that consistent lifestyle habits—like eating a balanced diet, staying physically active, getting enough sleep, managing stress, and maintaining strong social connections—have the greatest impact on long-term health.
You can’t change your chronological age, but you can influence many of the factors that affect how your body ages. Instead of chasing quick fixes, focus on habits you can maintain for years, not weeks.
Healthy aging isn’t about perfection. It’s about making small, consistent choices that support your body today and for years to come.
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