Do you want to crack the code to ageing gracefully and stay energetic as you grow older? Studies suggest that by introducing science-backed healthy habits into your lifestyle, you can slow down the aging process and boost your energy.
According to the DO-HEALTH cohort and biobank, the largest study of healthy adults aged 70 years and older in Europe, led by the University of Zurich, adopting specific interventions can have a positive impact on your biological ageing. This research supports the idea that lifestyle choices play a significant role in how you age.
Here are seven proven ways to keep the years at bay and stay youthful longer:
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Take 1 gm of omega-3s daily: A daily intake of 1 gram of omega-3 fatty acids (from algae or fish oil) can slow biological aging by up to four months, according to epigenetic clocks used in the study. Omega-3s fight inflammation, improve heart health, and support brain function, making them a must-have for longevity.
Include plant-based sources like flaxseeds, chia seeds, and walnuts in your diet.
Get enough vitamin D: Participants who took 2,000 IU of vitamin D daily experienced significant health benefits, including a reduced risk of infections, cancer, and frailty. Vitamin D also plays a key role in maintaining bone health, immune function, and mood stability. Spend time in the sun and include fortified dairy products, mushrooms, and plant-based supplements in your diet.
Strength train for 30 minutes, three times a week: Simple home-based strength training helped slow ageing in study participants. Building muscle mass improves metabolism, protects bones, and keeps you physically strong as you age.
Try bodyweight exercises like squats, lunges, and push-ups or use resistance bands at home.
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Follow a balanced diet: Caloric restriction has been linked to longevity, but rather than extreme diets, focus on nutrient-dense, anti-inflammatory foods. A plant-based, Mediterranean-style diet rich in vegetables, fruits, nuts, and healthy fats can help slow biological ageing. Include turmeric, green tea, berries, and leafy greens for their powerful anti-ageing properties.
Stay active all day: Beyond structured exercise, moving more during the day contributes to better metabolism, heart health, and cellular function. Sitting for long hours can accelerate ageing, so make it a habit to walk, stretch, and stay active.
Take short walks after meals, use a standing desk, or do household chores to stay on your feet.
Get quality sleep: Poor sleep speeds up ageing, increases stress, and weakens immunity. Adults should aim for 7-9 hours of quality sleep to allow the body to repair and regenerate at the cellular level. Maintain a consistent sleep routine, avoid screens before bed, and create a relaxing sleep environment.
Manage stress with mindfulness: Chronic stress accelerates biological aging by affecting DNA methylation. Practices like meditation, yoga, and deep breathing can reduce stress and promote longevity. Try 10 minutes of meditation daily or engage in activities that bring joy and relaxation.
The DO-HEALTH study confirms that simple lifestyle interventions. omega-3s, vitamin D, exercise, and mindful living, can significantly slow down ageing. While there is no magic pill to stop time, making these science-backed habits part of your routine can help you stay youthful, energetic, and healthy for years to come.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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