Sean Cate
Sean Cate
May 10, 2024 ·  3 min read

8 Habits to Help Slow Biological Aging

Aging happens to everyone. As we get older, our bodies experience external and internal changes. While genetics do play a major role in how we age, lifestyle factors also play a significant part. Recent research has come forward on specific habits that can potentially slow down biological aging, giving people the chance to stay healthful and full of life for longer periods. Here are eight habits that may contribute to decelerating the aging process and promoting overall well-being:

Regular Exercise:

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No surprises here. Exercise is a cornerstone when it comes to slow aging. Aerobic activities help strengthen the heart, enhance your blood circulation, and mitigate inflammation, and strength training helps preserve muscle and bone mass well into your later years. Research has shown that individuals who engage in regular exercise have longer telomeres, a major marker associated with actual biological youthfulness.1

Read More: Why Didn’t Doctors Caution Patients About the Link Between Hormone Replacement Therapy and Cancer?

Intermittent Fasting: 

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Intermittent fasting is the periodic cycling of eating and fasting at certain parts of the day. What’s curious though, is that fasting has garnered attention for its potentially slow aging effects (amongst other benefits). Animal studies suggest that restricting your caloric intake can extend your lifespan and improve health outcomes. Human trials so far have indicated a reduced risk of age-related diseases when a modest calorie reduction is in effect.2

Adequate Sleep: 

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Quality sleep is essential for overall health and longevity, so it having a place on this list is a no brainer. Insufficient sleep not only impairs cognitive function during the day but it also elevates our inflammation levels, making the aging process speed up. Do your best to get seven to nine hours of sleep every night to help foster optimal physiological functioning.3

Stress Management:

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Chronic stress actual speed up the aging process at the cellular level, making telomeres shorter and contributing to a laundry list of age-related issues and ailments. Learning meditation techniques and having mindfulness will help mitigate stress levels and promote both cellular resilience and longevity.

Social Connections: 

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Humans are social creatures. Being socially interactive is pivotal when it come to our well-being, and it influences our physical and mental health. Having strong social ties has been correlated with longer telomeres (and therefore slow aging) and improved overall health. Being able to cultivate meaningful relationships can give you better emotional resilience and is proven to enhance longevity.

Read More: Cannabis Ages Brain By Almost 3 Years, Study Claims

Healthy Diet: 

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Yes, who could have seen this coming? The importance of a balanced and healthy diet cannot be overstated when it comes to having slow aging. Keep an emphasis on whole meals that rich in fruits, vegetables, lean proteins, and healthy fats. If you also limit processed and sugary foods,  you can better support optimal cellular function; mitigating age-related inflammation.4

Maintain Optimal Weight: 

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Having and maintaining a healthy bodyweight is key for overall health and longevity, and does play into both diet and exercise (which are both on this list for the same reason). Obesity makes inflammation much worse, and insulin resistance and metabolic dysfunction both accelerate the aging process. Be sure to take gradual steps and lose the weight properly and healthily, and include lifestyle modifications to promote better metabolic health and vitality.

Regular Health Monitoring: 

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Consistently monitoring your vital health parameters, including blood pressure, cholesterol levels, and blood sugar, will help stay on top of any potential health concerns. Being proactive in your health management definitely helps with slow-aging and preserving your overall well-being.


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Adopting a holistic approach to slow aging offers a promising path for a longer, more youthful life. By incorporating these habits into daily practices and working with healthcare providers, individuals can optimize their ability to age gracefully while enjoying prolonged health. Embracing these habits not only promotes physical well-being but also fosters a vibrant and fulfilling life.

Read More: Woman Burned From Vaginal Steaming. Is it Worth the Hype?


  1. 5 Healthy Habits That May Slow Aging, According to Science.” Eating Well. Joyce Hendley, M.S. April 15, 2021.
  2. Eight healthy habits that could slow your rate of ageing.” New Scientist. Chen Ly. November 6, 2023.
  3. 8 Heart-Healthy Habits May Slow Biological Aging by 6 Years, Study Shows.” Healthline. Nancy Schimelpfening, MS. November 8, 2023.
  4. 8 ways to slow your biological aging.” NBC News. Linda Carroll. November 6, 2023.