Feeling older than your years? From poor sleep to brain fog, an expert reveals the everyday habits that could be increasing your biological age, and what you can do to fix them.
Words: Amy Mica Marsden. Images: Shutterstock.
Most of us want to live longer, but true longevity isn’t just about age – it’s about how young we feel, too. If you feel older than you are, it could mean your biological age is ahead of your chronological age.
‘Your chronological age is simply the number of birthdays you’ve had, whereas your biological age reflects how well your body is actually functioning,’ explains Dr Tom Kamal, aesthetic doctor and founder of Dr Tom Clinic. ‘Someone in their 40s may have the biological health of someone much younger, while another person of the same age may already be showing signs of accelerated aging.’
Our chronological and biological ages can start to differ when our health suffers – factors like poor sleep, poor diet, chronic stress, smoking, or a lack of exercise can all have an effect.
Warning signs of high biological age
Some early warning signs of a high biological age may be visible in the mirror – but not all. Some can remain hidden for a long time if we aren’t paying attention.
‘People often associate aging purely with wrinkles, but the changes we see in the mirror usually reflect what’s happening inside the body,’ says Dr Tom. ‘Healthy aging isn’t about looking younger—it’s about preserving the function of your heart, brain, muscles, immune system and metabolism for as long as possible.’
According to Dr Tom, these are the signs to look out for that might indicate that your body is aging faster than it should:
- Reduced energy levels
- Slower recovery rate after exercise
- Declining muscle strength
- Poor sleep
- Increased body fat around the abdomen
- Reduced cardiovascular fitness
- Changes in memory or concentration
- Slower wound healing
- Loss of skin elasticity and hyperpigmentation
While one or two of these signs don’t necessarily mean something is wrong, if you start to notice several appearing together, it may mean your body is aging faster than it should.
How to check your biological age
The most accurate way to estimate your biological age is through DNA testing in a laboratory – however, this is not the only method.
If you want to find your biological age at home, indicators such as your resting heart rate, waist circumference, grip strength, walking speed, balance, recovery after exercise and overall fitness can give you an idea, says Dr Tom.
‘If you find yourself becoming breathless more easily, losing muscle despite remaining active, sleeping poorly or struggling with everyday physical tasks that once felt easy, these can all be signs that your biological health deserves attention.
‘The encouraging news is that these markers often improve when healthy lifestyle habits improve.’
Reverse biological age and improve longevity
Unlike the number on the calendar, your biological age is reversible. (Read the lifestyle changes Davinia Taylor made to reduce her biological age by 27 years here!)
According to Dr Tom, the following steps have been shown in some studies to improve biological age markers:
- Regular resistance training
- Cardiovascular exercise
- Prioritizing sleep
- Eating a protein-rich Mediterranean-style diet
- Maintaining a healthy weight
- Avoiding smoking
- Limiting excess alcohol
- Managing chronic stress
‘The earlier you make these changes, the greater the potential benefit, but it’s never too late,’ advises Dr Tom. ‘Even people who begin improving their lifestyle in midlife often experience measurable improvements in overall health and longevity.’
Prevention is better than cure
As with many things when it comes to health, preventing our biological age from rising is easier than fixing existing damage. So what are the most important steps we can take to make sure our bodies continue to function as they should for our age?
Dr Tom notes that it’s best to focus on everyday habits – not expensive anti-aging shortcuts.
‘Aim to build and maintain muscle through resistance training two to three times per week,’ he recommends, ‘Stay physically active every day, prioritize seven to nine hours of quality sleep, eat plenty of vegetables, fruit, healthy fats and lean protein, manage stress effectively and maintain strong social relationships, which are increasingly recognized as an important predictor of healthy aging.’
He also recommends keeping chronic conditions (such as high blood pressure, diabetes and high cholesterol) under control, ‘as these can silently accelerate biological aging long before symptoms appear.’
