Why your biological age is a number to watch

We all want the same thing: the chance to live a full, rich, active life for as long as we can. Unfortunately, time only moves in one direction. Traditionally, most people have thought of the aging process as equally fixed. But while chronological age tells you how many birthdays you’ve had, biological age offers a different view of aging. It’s one that reflects your longevity habits, and how well your body is functioning over time.

What does chronological age mean? It’s the literal number of years we’ve been alive. There’s no changing this. 

What does biological age mean? It refers to how old our physical cells are. It turns out we have some control here.

Longevity scientists are discovering why some people of similar chronological ages have much longer health spans. These people enjoy their chosen life adventures free of aging-related diseases. Understanding the difference between biological vs. chronological age can help you make more informed decisions about daily choices that may influence your health span vs. your lifespan.

How scientists measure biological age

Biological age is sometimes called epigenetic age because it refers to changes that occur in our genes that may keep them from promoting healthy cells.  Longevity scientists use several biomarkers for aging to get a view of your cellular health. Some of the key biomarkers they focus on include:

Telomere length: Telomeres are segments of DNA found at the end of every chromosome that support cellular division. The more the cells divide, the shorter these caps get, until they can no longer support the division, leading to cell aging. Factors like stress and a poor diet can speed up this shortening process, which in turn accelerates aging.

Understanding epigenetic clocks: Epigenetic clocks measure DNA methylation, which are chemical tags in the cells that tell your genes to turn on and off. Your lifestyle significantly impacts methylation levels. An individual's epigenetic pattern is among the most accurate predictors of biological age.

The upshot: our cells age, stop doing their jobs, and leave us vulnerable to cardiovascular disease, lung disease, cancer, Alzheimer’s, and other consequences that ramp up our biological age.

Key biomarkers of aging in longevity science 

As our understanding of aging grows, so does the list of hallmarks, with new discoveries continually being added. This is helping scientists develop strategies to slow down aging and improve overall health as we grow older. A review published in in Frontiers in Aging in 2024 lists these biomarkers of aging:  

• Cellular senescence  
• Mitochondrial dysfunction  
• Deregulated nutrient-sensing  
• Stem cell exhaustion  
• Altered intercellular communication  
• Chronic inflammation  
• Gut dysbiosis  
• Telomere attrition  
• Genomic instability  
• Epigenetic alterations  
• Loss of proteostasis  
• Disabled macroautophagy

5 longevity habits to improve your biological age

Unlike chronological aging, you may be able to help slow down biological aging with simple lifestyle changes.

1. Eat an antioxidant-rich diet

Fill your diet with foods that are high in compounds like polyphenols. This group of antioxidants found in fruits, dark chocolate, and whole grains is known to protect cells from oxidative stress.  

2. Move your body consistently

Regular exercise, particularly cardiorespiratory and strength training, has been shown to improve mitochondrial biogenesis and function, which are important for supporting energy production. Exercise also promotes the body’s healthy inflammatory processes, helping to reduce your biological age.  

3. Master your stress and sleep  

Both chronic stress and poor sleep quality can degrade telomeres and negatively impact gene expression. Practices such as mindfulness can calm your mind and reduce stress. You can also try a wind-down routine, such as taking a warm bath or reading before bed.  

4. Use heat to build resilience  

Use beneficial stressors to trigger protective cellular activity. Short-term stressors, such as heat exposure, can facilitate the production of heat shock proteins (HSPs). HPSs help ensure proper protein folding and maintain structural integrity.  

5. Integrate sauna use into your longevity routine  

An infrared sauna is a powerful tool that supports several longevity pillars. The immersive warmth can help lower stress hormones and promote relaxation, potentially improving sleep. Infrared wavelengths can be absorbed by mitochondria, supporting energy production and cellular repair. The heat from a sauna can also act as a short-term stressor, which helps produce heat shock proteins. 

Science behind healthspan vs. lifespan

 How do we know we can reverse biological aging? Because of studies like these:  

• An American Heart Institute study found participants with the highest scores in healthy lifestyle choices had a biological age on average of six years younger than their chronological age   
• An eight-week study published in the journal Aging found that six women between the ages of 50 and 72 lowered their biological ages from 1.22 to 11 years through dietary and lifestyle changes   
• A one-year trial supported by grants from the National Institute of Health evaluated the effects of diet and exercise (alone and in combination) on 107 adults 65+ with obesity – and saw decreases in biological age by an average of 2+ years. 
• Studies with both mice and human volunteers suggest that we may soon be able to chemically reprogram cells to a more youthful state.  

To learn more about how lifestyle changes like infrared sauna can impact health span, explore more in our LotusLife Library or  Longevity homepage.  

Start your journey to a younger biological age 

Lowering your biological age is not just about the lifespan but also the healthspan. With the right lifestyle and diet, you can significantly affect how you age, and an infrared sauna can become a cornerstone of your wellness practice. Explore our infrared saunas today.  

 If you want a customized approach, the mPulse sauna features preset programs designed to support you in your longevity journey. Contact us today to learn more about our advanced sauna technology.