Conversation: Simple Habits That Can Rejuvenate the Body

Interest in longevity has become part of mainstream culture, giving rise to an entire industry promising “rejuvenation” through supplements, gadgets, and trendy methods. But research shows that extending lifespan and slowing aging can be achieved much more simply — by changing behavior rather than buying expensive products. The Conversation reports on this.

A person has two ages. One is chronological, which reflects the number of years lived. The other is biological, indicating the actual condition of the body: how well cells function, how much DNA is damaged, and how quickly systems wear out. Biological age is much more strongly linked to disease risk and life expectancy. Today, it can even be measured with a saliva-based epigenetic test — and, crucially, it can be changed.

Studies have shown that regular physical activity can significantly “turn back” biological age. In one experiment, when inactive people began exercising three times a week for an hour, their biological age decreased by two years. A combination of strength and aerobic training affects DNA methylation and slows the shutdown of genes responsible for key bodily functions.

Nutrition also plays a major role. An analysis of nearly 2,700 women showed that switching to a healthier diet for just 6–12 months slowed aging by an average of 2.4 years. A diet rich in vegetables, fruits, whole grains, fish, and healthy fats reduces inflammation, protects DNA, and helps cells recover more effectively.

Sleep is considered one of the strongest predictors of healthy aging. Nighttime recovery ensures DNA repair, regulates hormones, reduces inflammation, and “resets” the nervous system. People who sleep fewer than five hours are far more likely to develop diabetes, heart disease, cancer, and dementia. Some studies show that night shifts increase biological age by about one year.

Smoking, vaping, and alcohol are some of the most powerful accelerators of aging. Smoking makes the lungs “older” by 4–5 years. Alcohol speeds up aging even in small amounts, gradually damaging DNA and increasing inflammation.

Stress is another key factor. Chronic tension disrupts hormonal balance, weakens immune function, and accelerates cellular aging. In one study, people who worked more than 40 hours per week had a biological age roughly two years higher. Stress operates both directly — damaging cells — and indirectly, by worsening sleep, triggering unhealthy habits, and leading to overeating.

Researchers emphasize that even small changes can genuinely shift biological age. And while genetics and circumstances leave their mark, the pace of aging remains, to a large extent, in a person’s own hands.

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