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How to Improve Your Biological Age

Your age affects many things in your life: your pay package, insurance premiums, dating habits, even your television taste and holiday preferences. However, it shows surprisingly little about your personal health, your fitness, vulnerability and injury, or your cognitive function. According to a growing body of health experts, "biological age" really matters – how your body behaves in relation to your age.

Also referred to as a "Health Age" or sometimes "Age of the Heart" or "Fitness Age", this vital statistic can show whether you have the health of a marathon-hungry, blueberry-eating teenager or a bed-bound 65-year-old retiree. 19659003] "You just have to go to school Reunion photos show that we are not all the same age," says Sean Lerwill, a personal trainer with a degree in molecular genetics. "You can see who stays healthy and who will age early."

Obvious signs of a higher-health age are excess body fat or muscle atrophy, which causes a premature risk of age-related problems such as heart disease and impaired bodily function. Other signs of age-related decline, from decreased lung capacity and heart health to low bone density and cognitive decline, are less visible ̵

1; and if you have them, even if you have a relatively young age, you are more susceptible to everything from diabetes and Alzheimer's to osteoporosis.

Research, published in the journal US Proceedings Of The National Academy of Sciences showed that young people of the same chronological age long before their age vary in their biological age with an "older" age already suffering Decline in physical and cognitive performance. Knowing your biological age can help reduce this risk by checking that you age well or motivate the watch to rewind.


The exact mechanisms of aging, termed senescence, remain unclear. Academics differ in "programmed" theories in which humans follow a biological schedule for genetic, hormonal, and immunological decline and "damage theories," whereby environmental and lifestyle factors cause DNA damage, inflammation, or oxidative stress that affects the cells. Without consensus, it is impossible to carry out a final biological age test. Health assessments and physiological analyzes, however, make it possible to study scientifically proven, age-related markers that provide authentic insights into the health status of your body.

"What people of biological age understand is comparing data to themselves and age-appropriate predictions, values ​​that disclose the state of your body to peers and other age groups," said Jim Pate, physiologist and laboratory director of the Center for Health and Human Performance, a company focused on preventing health issues and improving sports performance. [19659002] The most accessible tests are basic questionnaires that compare your exercise routines, health and nutrition with age-related norms from population studies – and what these studies have shown about the overall health risk and disease risk. The "What's my Real Age?" Test on the BBC website – a spin-off from the show [HowToStayYoung] – asks simple questions about your veggies intake and your exercise routine, while the Vitality Age test adds more detail Questions about your cholesterol and fasting blood sugar. The NHS also runs its own online test on "What is your age?" By.

Go compare

"Quality of life studies are based on analysis of large population studies with results of high statistical significance," says Pate. For example, if you exercise regularly, science suggests you have the bone density of a younger person. However, if you suffer from stress, research shows that your risk of heart disease is closer to that of an older person. The tests are not diagnostic, but serve as helpful tools for assessing your health age.

Physiological tests are required for a more accurate fitness age assessment. "We know how fitness changes as we age, so testing helps us examine markers to determine your fitness level," says Pate, the cardiopulmonary bypass (CPEX) reviewer of heart and lung health suggests. "We have records to see if you have a maximum of 25% better VO2 than your average age, or if you have the fitness of someone X years older than you. This test will tell you if you are 35 years old but initially have cardiovascular problems.

Sophisticated biological age tests are in the pipeline. A Chinese study published in the journal Frontiers In Aging Neuroscience suggested that a urine test based on ultra-high performance liquid chromatography could analyze key biomarkers such as 8-OxoGsn, a substance that correlates with age-related oxidative damage in the body. Meanwhile, Yale University scientists have created a blood test that analyzes nine age-related biomarkers related to aging. "Blood markers are indicators of something deeper inside of you, so they could be used to search for age-related markers," says Pate.

Genetic testing could help too. Experts at King's College London have discovered a genetic signature of about 150 genes that can assess the aging process of humans. Other researchers are measuring telomeres – the protective sheaths that sit at the bottom of your chromosome, like the plastic tips of shoelaces to protect your DNA. "These telomeres shorten with age, so they could be used as age markers, although we still do not fully understand the mechanism," says Pate.

Nothing but a Number

For now a combination of health reviews Fitness tests are the best way to gain insights into your biological age – and to inspire you to a younger body. After all, their biological age is reversible.

"If your age is greater than your actual age, you may be at increased risk of heart attack and stroke, but crucially, you can lower that risk and improve your overall health through important lifestyle changes such as regular exercise, good food, less Alcohol consumption and smoking, "says Professor Jamie Waterall, national director for the prevention of cardiovascular disease at Public Health England.

Lerwill insists, as well as monitoring your weight body mass index, the accuracy of the tests is less important than Their general direction of travel: "If you know your biological age, you only have the tools to make changes," he says. Keep scrolling to find the best ways to rewind the watch.


Increase Your Weight-to-Cardio Ratio

"I recommend for every cardio session to complete two or three weight training sessions, "says Lerwill. "Resistance training prevents muscle breakdown, triggers biological reactions that help remove free radicals and oxidative stress, and increases blood flow." It also boosts growth hormone, giving you bone-forming calcium and fat burning muscle with age. A study in the journal Obesity confirmed that people who lift weights have less visceral fat – which is related to age-related problems such as heart disease and diabetes – than those who only do cardiovascular disease.

Elevators increase

"You do not lose muscle as you get older; You lose it because you stop using it, "says Lerwill. "Composite movements such as squats, deadlifts, bench presses, and pull-ups are best for reversing the watch." Starting at the age of 40, you can lose 8% of your muscle mass every decade, slow your metabolism, and weaken your body's habits early. Compound lifting also increases the production of testosterone and research in the Journal of Clinical Endocrinology and Metabolism has linked decreased testosterone to increased risk of heart disease.

HIIT Break with Cardio Sessions

Research by The Mayo Clinic has shown that high-intensity interval training (HIIT) slows cell aging by increasing the regeneration of mitochondria (the energy-producing power plants of your body) by up to 69 % accelerated. It also improves the health of the lungs, heart and circulation to keep your body young. "Cardio sessions such as spin classes, sprints or CrossFit classes keep your weight low and strengthen your heart and lungs," adds Lerwill.

Endurance training

Cycling, running or other endurance training will make you feel young. A study in the journal Aging Cell showed that cyclists had better cholesterol levels over longer distances and retained more T-cells (the disease-fighting soldiers of the immune system) into old age. Strength exercises promote bone health to counteract osteoporosis.

Adhering to Time Rules

"To reduce the age of your body, you need to stay supple," says Lerwill. "Dynamic flexibility training while warming up or before breakfast is great. Use yoga, dynamic movement, or animal movement exercises to keep your hips and joints open. Sitting at a desk is awful for our attitude, but these exercises fight the bad habits you have in old age. "Try to stretch throughout the day: According to University of California research, biological age is increased by eight years per ten hours a day.

Reintain Yourself in

A strong max-day with a repeat or a brutal CrossFit class is fine, but not every session should be a pain festival. "When you hammer yourself every day, you develop cortisol and stress reactions that knock the central nervous system," says Lerwill. The exercise should be done on a regular basis – 40 minutes, five days a week, according to Brigham Young University, the biological age is reduced by nine years – but moderate exercise is okay: A study by the Appalachian State University has shown that training with moderate Intensity is as good as a hypertensive drug for lowering blood pressure.


Eat more Omega 3s

"The goal is to eat foods that have a natural anti-inflammatory effect," says nutritionist Angelique Panagos. "Good fats like omega-3 fatty acids are broken down in the body into anti-inflammatory chemicals that help keep your cells at a good age. You get them from fatty fish, olive oil, raw nuts, seeds and avocado. "Research by the National Center for Global Health and Medicine in Japan suggested that a traditional Japanese diet with omega-3 rich fish provides a 15% lower mortality rate.

Be More European

A study by the British Journal of Nutrition suggests that switching to fish, vegetables, wholemeal bread and unrefined carbohydrates – even later in life – in a Mediterranean way – even later in life Life – to a 25% leads to a reduction in overall mortality. Research in the journal Neurology has also shown that with this diet you can keep the brain volume to ward off dementia and memory loss.

Spice up your life

"Ginger and turmeric help in reducing inflammation of the body," says Panagos. Studies by the University of Miami show that ginger has an anti-inflammatory effect on cells, while a study in the Saudi Medical Journal indicates that a daily dose can improve cholesterol levels. Curcumin, which is found in turmeric, also has anti-inflammatory properties, according to a report in Advances in Experimental Medicine and Biology .

Follow Your Stomach Instinct

Your gut is an important part of your body's immune system so equip yourself against diseases and infections with immune-boosting foods. "Your intestinal flora is the foundation of good health, so you're looking for things they care for, like garlic, onions, artichokes, oats, and fermented foods like sauerkraut," Panagos suggests.

Target Antioxidants

They will inhibit the harmful effects of oxidation. "The antioxidants that are rich in antioxidants include dark green leafy vegetables and colorful fruits – especially berries promote longevity," says Panagos. "At meal times, you should always aim for half a plate of non-starchy vegetables." For an antioxidant hit, try their green smoothie, which consists of three handfuls of kale, two celery sticks, two apples, ¼ avocado, and 1 tbs of ground flaxseed and water ,


Sleep younger

Get eight hours. A study in Biological Psychiatry found that sleep deprivation increased inflammatory markers in association with cardiovascular disease, hypertension and type 2 diabetes, while in an American study, people taking less than five hours a night sleep, had an "over-aged heart". 5.1 years beyond her real age.

Learning New

"Research suggests that the brain stays healthy when learning new things because it makes new connections in the brain," says psychologist Bradley Busch (innerdrive.co.uk) . "Hobbies like languages ​​and music are great." A Harvard study showed that the brain of musicians contained a greater volume of gray matter than that of non-musicians.

Crush Stress

A study from the University of California showed that stress is linked to shortened telomeres and higher oxidative stress – both markers associated with decreased lifespan. "A good test is when you frequently use words like 'always' and 'never'," says Busch. "Thinking in extremes and absolutes is a sign of stress. When you keep a daily diary, you can achieve clear thoughts and a sense of closure – writing is always a beginning and an end. The process itself encourages you to find solutions. "

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