Your chronological age is simply the number of years you have been alive. However, your biological age refers to the true age of your body based on your lifestyle factors and genetic makeup. Finding your biological age can provide important insights into your health and longevity.
Why biological age matters
While we have no control over our chronological age, our lifestyles and behaviors can accelerate or decelerate our biological aging process. Things like diet, exercise, sleep, stress management, and not smoking can help slow biological aging. On the other hand, poor lifestyle habits like eating an unhealthy diet, being inactive, chronic stress, and smoking can speed up how fast our bodies age.
Knowing your biological age versus chronological age can help motivate you to make positive lifestyle changes to slow the aging process. It can also help you and your doctor identify potential health risks early so you can take preventive measures.
Factors that influence biological age
Many different factors interact to determine your biological age, including:
- Genetics – Some people simply have genes that predispose them to slower or faster aging.
- Diet – A diet high in antioxidants and healthy fats and low in sugar, processed foods, and saturated fats leads to younger biological age.
- Exercise – Regular physical activity keeps your cardiovascular system, muscles, brain, and metabolism functioning in a more youthful way.
- Sleep patterns – Getting 7-9 hours of quality sleep most nights prevents accelerated biological aging from chronic fatigue.
- Stress – Well-managed stress levels help avoid the damaging effects of cortisol and inflammation.
- Smoking and alcohol – These unhealthy vices speed up cell damage and biological aging.
- Environmental factors – High exposure to toxins, pollution, and ultraviolet radiation can accelerate aging.
- Mental outlook – Positivity, purpose, and cognitive stimulation help maintain a more youthful biology.
While you can’t change your genetics, you have control over many lifestyle factors that influence how fast your body ages. Making healthy choices can tip the scales in favor of slowed biological aging.
Ways to estimate biological age
So how do you go about determining your biological age? There are a few different methods you can try:
Online biological age calculators
There are many free online biological age calculators that you can find with a quick internet search. These tools will ask you to complete a questionnaire about your health and lifestyle factors. Based on your responses, algorithms will estimate your biological age compared to your real age.
Here are a few popular examples of online biological age calculators:
- Sharecare “How Old is Your Body” calculator
- RealAge test
- Time2Change Anti-Aging calculator
- Age-Reversal biological age calculator
The benefit of these online tests is they are free and easy to complete. However, their accuracy depends a lot on how honest you are in your responses. They provide general estimates only and are not as scientific as some lab-based tests.
Lab tests to determine biological age
A variety of lab-based biological age tests are now available that provide a more objective and accurate measurement. These tests analyze biomarkers in your blood, DNA, or saliva to evaluate your biological age on a cellular level. Some examples include:
- Telomere length testing – Telomeres are structures at the end of chromosomes that shorten each time a cell divides. Faster shortening is linked to faster biological aging. A simple blood test can measure your average telomere length.
- DNA methylation testing – Methylation patterns in your DNA change in predictable ways as you age. Testing these biomarkers can reveal if your methylation age matches your chronological age.
- Inflammatory and metabolic biomarker tests – Levels of inflammatory proteins, lipids, hormones, and metabolites provide information about your biological aging.
Lab-based biological aging tests provide the most accurate data, but they do require a doctors order and are typically not covered by insurance, so you have to pay out-of-pocket. Costs range from about $100 to $500 depending on the specific test.
At-home biomarker/genetic tests
There are now at-home biomarker test kits available from companies like InsideTracker, EpiHealth, and LifeLength that allow you to collect samples in your own home and send them in for biological age analysis. Many of these kits include telomere length analysis along with tests for inflammatory markers, hormones, vitamins, minerals, and metabolic markers.
Here are some of the key advantages of at-home testing kits:
- Convenience – Sample collection at home and online results.
- Comprehensive data – Assess multiple aging biomarkers.
- Ongoing tracking – Retest over time to assess lifestyle interventions.
- Insight into health risks – Identify areas like high inflammation before disease onset.
The main downside of these kits is they are expensive, with costs often between $500 to $750 or more. However, many people find the comprehensive data and tracking valuable for motivated health improvement.
Typical biological ages
So what constitutes a normal biological age? While chronological age is clearly defined, biological age is more fluid and individualized. However, here are some general guidelines:
| Chronological Age | Typical Biological Age Range |
|---|---|
| 20 | 17-25 |
| 30 | 25-35 |
| 40 | 30-45 |
| 50 | 40-55 |
| 60 | 50-65 |
| 70 | 60-75 |
As shown, biological age tends to align closely with chronological age early in life. However, the range widens as you get older. A 60 year old could have a biological age anywhere from 50 to 65. The extent to which you outwardly show signs of aging also depends on your biological versus chronological age.
What a 5-year difference means
Research suggests that a 5 year or more difference between your biological and chronological ages has significant health implications:
- If your biological age is younger – This reflects resilience against aging and lower disease risk. Your body has a more youthful composition and function.
- If your biological age is older – This indicates accelerated aging and higher disease risk. You may show earlier onset of age-related decline in function.
In a study of over 1,000 New Zealanders, those with 5+ year older biological ages had markedly worse health over the following decade, with a 21% greater risk of premature death compared to chronological age-matched peers.
The researchers highlighted the importance of measuring biological versus chronological age:
“Estimates of biological age based on biomarkers may provide informative guidance regarding the extent of divergence from, or convergence with, chronological age.”
Healthy lifestyle choices for younger biological age
The good news is making key lifestyle choices can help keep your biological age aligned with or even younger than your chronological age, promoting health and longevity. Here are some top science-backed tips:
Nutrition
- Eat plenty of antioxidant-rich fruits and vegetables.
- Choose anti-inflammatory fats like olive oil over saturated fat.
- Eat foods high in omega-3s like fish, walnuts, and flax.
- Limit processed foods, sugars, and refined carbs.
- Don’t overeat – practice calorie restriction and intermittent fasting.
Exercise
- Aim for 150 minutes per week of moderate activity like brisk walking.
- Incorporate strength training 2-3 times per week.
- Try high-intensity interval training (HIIT) 1-2 times per week.
- Stretch daily to stay flexible.
- Reduce prolonged sitting time throughout your day.
Wellness habits
- Get sufficient sleep – aim for 7-9 hours per night.
- Find stress management techniques that work for you like meditation, yoga, deep breathing.
- Nurture personal relationships and social connections.
- Continue learning, reading, and cognitive stimulation.
- Avoid smoking and excess alcohol.
Adopting these types of healthy lifestyle habits can help counteract genetic tendencies towards accelerated aging. Even small consistent changes to your daily routine can make a difference over time.
Conclusion
Determining your biological age provides powerful information about your true health status beyond just the passing years. While chronological aging is inevitable, biological aging can be slowed. Assessing your body’s biological age through online tests, labs, or at-home kits gives you valuable data to motivate healthy lifestyle changes. Aim for keeping your biological age aligned with or younger than your chronological age for optimal health and longevity.