The biological age of people can be significantly slowed down by choosing eight behaviors, which a heart association recommends. In health news today, data collected from over 6,500 adults showed an approximate age difference of five years between biological age and chronological age. It is also called phenotypical age.
For example, a man who is 41 and follows guidelines given to maintain a healthy heart might have a biological age of 36. According to excerpts from the American Heart Association’s annual meeting on Monday, the biological age of a 53-year-old who is not physically active, does not get enough sleep, and suffers from high levels of LDL cholesterol is 58.
Calculation of phenotypical age
You can compute phenotypical age by combining the actual age with nine marker levels in the blood. A previous study indicates that phenotypical age has a relationship with the risk of premature death in a person.
Important blood levels that play a vital role in finding the biological age of a person include those that indicate immune system, kidney, and liver health, level of inflammation, and risk for diabetes. According to the latest health news from BNN, eight essentials to slow down your biological age include engaging in regular exercises, eating better, managing weight, enjoying sound sleep daily, managing blood sugar levels, quitting tobacco, and managing blood pressure.
Manage your blood pressure
Healthier levels of blood pressure are less than 120 mm Hg of systolic blood pressure and less than 80 mm Hg diastolic. Some of the best ways to manage your blood pressure without medications are to maintain a healthy lifestyle and exercise daily. You need to reduce the amount of salt in your daily diet to reduce blood pressure by 6 mm Hg and improve heart health.
It is suggested that you limit your sodium to 2,300 mg a day. However, most adults are advised to reduce their intake of sodium to less than 1,500 mg a day to stay healthy. You need to read the labels on beverages and food. It is advised to look for foods and beverages low in sodium as a way to reduce salt intake. Natural foods contain less sodium compared to processed foods. So, it is better to avoid or reduce the consumption of processed foods to maintain healthy blood pressure. When cooking your food, do not add more salt. You need to engage in exercises like walking, jogging, and lifting moderate weights.
Managing blood sugar levels
Some of the ways to lower your blood sugar levels are by eating probiotics and fiber and exercising regularly. Carbs in your food are broken down into sugars. Insulin is necessary in your body to convert those sugars into energy. Those consuming more carbs will suffer from a rise in glucose levels as this process fails. So, you need to count on carbs when consuming food.
Fiber in the food slows down the absorption of sugar and manages your blood sugar levels. So, you can include foods rich in fiber, such as whole grains, legumes, vegetables, and fruits. Men need 35 grams of fiber, whereas women require 25 grams.
Controlling levels of cholesterol
Adults need to maintain LDL cholesterol at less than 100. Some of the foods that help to lower LDL cholesterol are avocados, green and black teas, pistachios, almonds, walnuts, halibut, sardine, salmon, and beans.