New study: Here are the habits that make you six years younger

Do you feel younger than the number on your passport? It’s not at all inconceivable that you’re right. The biological age of the body can be both higher and lower than your chronological age, according to American researchers.

In a new study conducted at Columbia University in New York, researchers have identified eight healthy habits that can both help you live longer and age more slowly.

“By sticking to all eight healthy habits and improving your heart health, you can slow down your body’s aging process and reap many benefits later in life,” said lead researcher Nour Makareman in a press release.

The study involved 6,500 people, and the researchers found that the participants with the best heart health were on average 41 years old but had a biological age of 36. Conversely, those with the poorest heart health were on average 53 years old, but their biological age was 57.

The 8 health habits that make you younger

1. Eat healthy food

Cut down on sugar, alcohol, salt, and processed foods, and instead fill your plate with whole grains, legumes, fruits, vegetables, and lean protein, such as fish and poultry.

2. Sleep well

Lack of sleep causes the body to age faster, so try to go to bed on time and prioritize sleep. Sleep requirements may vary slightly from person to person, but aim for between 7 and 9 hours of sleep per night.

3. Lower your blood sugar

Keeping your blood sugar at a healthy level is also a factor in your biological age. More and more people today have high blood sugar, putting them at risk of developing type 2 diabetes. To keep your blood sugar in check, you should cut down on juice, soda, sweets, and fast carbohydrates such as pasta and white bread.

4. Get moving

Regular exercise keeps the body young, and it doesn’t have to be tough workouts at the gym—daily walks will get you a long way. Researchers recommend that you try to get 150 minutes of moderate-intensity physical activity per week or at least 75 minutes of high-intensity activity per week. It is also fine to do a combination of high- and moderate-intensity exercise.

5. Maintain a healthy weight

Maintaining a healthy body weight reduces the risk of many diseases. In other words, if your BMI is too high, you have a lot to gain by losing a few pounds. Researchers recommend reducing portion sizes, staying active, and choosing nutritious foods.

6. Maintain healthy blood pressure

To be considered healthy, your blood pressure should not be higher than 120/80. If you do not know what your blood pressure is, many pharmacies offer blood pressure tests. If your blood pressure is too high, there are many lifestyle factors that can lower it without medication, according to 1177. Among other things, you can make sure to eat nutritious foods, exercise, cut down on alcohol, reduce your salt intake, and stress less.

7. Stop smoking

Smoking is by far the biggest preventable cause of cancer, and more than half of all smokers die from smoking, according to the Cancer Foundation. In other words, staying away from cigarettes is one of the best things you can do for your health and that of your loved ones. Passive smoking is also a factor that can damage your health.

8. Keep an eye on your cholesterol

High cholesterol increases the risk of some of the most common cardiovascular diseases, such as angina, stroke, and heart attack. To keep your cholesterol at a healthy level, once again, a healthy lifestyle plays the most important role.

By not smoking, drinking alcohol in moderation, avoiding stress, and maintaining a healthy waistline, you reduce your risk of high cholesterol. It is also good to eat less saturated fat—found in dairy products and red meat, among other things—and instead focus on monounsaturated and polyunsaturated fats from sources such as oil, nuts, seeds, avocados, and fatty fish.

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*Weight loss is individual, so we cannot guarantee how much/how quickly you will reach your goal. The important thing is all the health benefits. We distance ourselves from unhealthy ideals and crash diets, and do not recommend calorie counting if you are underweight, ill, or pregnant.