Is it Possible to Slow Biological Aging? Tips to Delay the Aging Process

There may be no fountain of youth but there seems to be some heart-healthy habits that may slow biological aging.   Medical News Today has an interesting article, “8 heart-healthy habits may slow biological aging by up to 6 years, researchers say”. 

What study did researchers do and what did they find?

Researchers looked at 6500 adults (average age of 47) to study the American Heart Association’s recommendations of Life’s Essential 8 checklist to see if following the 8 essentials would slow biological aging. 

They found that adults “with high cardiovascular health were about six years younger biologically than their chronological age.”  

Why would high cardiovascular health extend life?

Researchers surmise that good heart health reduces one’s risk of heart disease but also other age-related diseases. 

What are the American Heart Association’s Life’s Essential 8? 

AHA notes their 8 lifestyle steps not only lead to better heart health but also better overall health.  The 8 steps focus on the most important steps people can follow to “maintain and improve heart health and overall health”.   Note:  AHA revised their list in 2022 and added 3 more components. 

What are the American Heart Association’s Essential 8 steps? 

1.  Eat Better:  Many Americans may want to “eat better” but then have little idea what this means.  Some think having one dessert “ruins their diet”.  There are actually diets to follow, not for weight loss but for healthier eating.  See:  Best Diets for Healthy Eating in 2024 .  These healthy diets focus on fruits and vegetables, whole grains, nuts, low-fat dairy, seafood and fish and often olive oil.  Foods to cut back on include less red meat, eat fewer foods with added sugar and less foods with saturated fat. 

2.  Be more active:  Do you know how much exercise you should get each week?  AHA recommends 2.5 hours of moderate exercise OR 75 minutes of vigorous exercise each week.  For kids, it should be 60 minutes EVERY DAY but this includes play or structured physical activities. 

3.  Healthy Sleep:  In 2022, AHA added healthy sleep as a component of heart health.  Adults need 7-9 hours of good sleep every night and kids even more.  Kids under 5 need 10-16 hours (including naps), 6-12 need 9-12 hours, 13-18 need 8-10 hours. 

4.  Manage Your Weight:  So many Americans struggle to reach and to maintain a healthy weight.  AHA has some tips on how to manage your weight in their fact sheet.  What are the best diets for weight loss?  See:  Best Diets for Weight Loss in 2024 .

5.  Stop Smoking:  This includes cigarettes, cigars, e-cigarettes, and vaping.  Not only does smoking lead to the leading cause of preventable death, but about 1/3 of children are exposed to second-hand smoke. 

6.  Control Cholesterol Levels:  There are 2 cholesterols levels to know about. The good or HDL cholesterol and the bad, or LDL cholesterol.  AHA has a great fact sheet on understanding cholesterol. 

7.  Manage Blood Sugar: The carbs you eat turns into glucose, blood sugar.  This glucose fuels your body’s cells.  However, if blood sugar levels get too high, it can result in damage to your kidneys, eyes, and nerves.  AHA has a good fact sheet on blood sugar and how to control blood sugar levels. 

8.  Manage Blood Pressure:    AHA fact sheet on blood pressure gives you normal and elevated levels and tips on controlling blood pressure.  (Also see:  Are there drinks that will help lower your blood pressure?) 

In conclusion, while we can’t stop the clock on aging, adopting heart-healthy habits can significantly slow down the biological aging process.  The study highlighted by Medical News Today underscores the importance of the American Heart Association’s Life’s Essential 8 checklist.  By following these eight steps – eating better, being more active, getting healthy sleep, managing weight, stopping smoking, controlling cholesterol, managing blood sugar, and managing blood pressure – you can not only improve your heart health but also enhance your overall well-being.  Embracing these habits can make you biologically younger and reduce the risk of age-related diseases, offering a practical approach to aging gracefully and healthy.  The American Heart Association says although it is never too late to start on these 8 steps, the earlier you start the better.    

Sources:    article , Researchers , Life’s Essential 8 , found , Life’s Essential 8 , Essential 8 steps , Best Diets for Healthy Eating in 2024 , tips , Best Diets for Weight Loss in 2024, fact sheet , blood sugar , Are there drinks that will help lower your blood pressure?   Images:  Biological age vs chronological age , Good bad cholesterol , AHA Essential 

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