It is possible to slow down aging according to new research: discover how
A new study suggests that lifestyle may play an even more important role than genetic inheritance in heart health and, therefore, the aging process.
A new analysis presented at the American Heart Association’s annual meeting reveals that biological aging is closely linked to our lifestyle habits and the health of our hearts.
According to this study, a 41-year-old person who follows most guidelines for a healthy heart could have a real biological age of only 36 years old. On the other hand, a 53-year-old person who doesn’t get enough sleep, doesn’t exercise regularly and has high levels of bad cholesterol could have a biological age close to 57 years old.
This analysis, conducted by researchers at Columbia University, reveals that biological aging can be significantly slowed if people adopt the eight behaviors recommended by the Heart Association, known as “Life’s Essential 8.”
These behaviors include habits such as a healthy diet, regular physical activity, avoiding tobacco, getting enough sleep, maintaining an appropriate weight, controlling cholesterol, blood sugar and blood pressure levels.
The study was based on data collected from more than 6,500 adults and revealed that the difference between a person’s chronological age and biological age can be up to five years if they incorporate these recommendations into their daily lives.
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Biological age, also known as phenotypic age, is calculated by combining a person’s actual age with the levels of nine blood markers collected during a typical annual physical exam. Previous research has shown that phenotypic age is closely correlated with the risk of premature death.
Blood markers that influence biological age determination include liver health, kidney health, immune system, diabetes risk, and inflammation levels. Therefore, adopting the “Life’s Essential 8” not only benefits the heart, but also positively impacts the health of other organs such as the liver and kidneys.
Life’s Essential 8 Offer a Clear Guide to Improving Heart Health and Slowing Aging
- Eat better: Eat a varied diet with fruits, vegetables, whole grains, healthy protein sources, non-tropical vegetable oils, and minimally processed foods. Reduce salt and alcohol consumption, and avoid added sugars.
- Be more active: Get at least 150 minutes of moderate to vigorous physical activity per week and two days a week of moderate to high-intensity muscle-strengthening activities.
- Quitting Tobacco: Tobacco smoking is the leading preventable cause of premature death in the United States.
- Sleep a healthy amount of hours: It is recommended to sleep an average of seven to nine hours per night.
- Control your weight: Strive to maintain a body mass index (BMI) between 18.5 and 25.
- Control cholesterol levels: Keep LDL cholesterol (“bad” cholesterol) below 100, with a recommended level of less than 70 for those at high risk.
- Control blood sugar: The healthy range for fasting blood sugar is less than 100 mg/dL.
- Control blood pressure: Maintain a systolic blood pressure of less than 120 mm Hg and a diastolic reading of less than 80 mm Hg.
Improving heart health can slow the aging process, and this applies to people of all ages. Furthermore, the study suggests that lifestyle may play an even more important role than genetic inheritance in heart health and, therefore, in the aging process.
