The doctor explained how to reduce your biological age

A person's biological age does not always correspond to their chronological age and reflects the real state of the body, including vascular health, tissue condition, and metabolic rate. At the same time, it can be influenced through everyday habits without resorting to radical measures.

As reported by BAKU.WS with reference to "Gazeta.Ru," this was explained by doctor Natalya Shindryaeva.

According to the specialist, biological age is a manageable indicator. One of the key factors in slowing it down is regular physical activity. Aerobic and strength training promote the production of mitochondria, improve the body's insulin sensitivity, and stimulate the release of myokines by muscles — substances that help protect blood vessels and combat inflammatory processes.

An equally important role is played by balanced nutrition. A diet with sufficient amounts of vegetables, greens, and antioxidant-rich foods helps protect cells from damage. At the same time, it is recommended to limit the consumption of fast carbohydrates and trans fats, the excess of which negatively affects metabolism and tissue condition.

Another important condition for preserving the body's youth is quality sleep. Maintaining a routine and circadian rhythms promotes the normal course of restorative processes. In particular, during deep sleep phases, autophagy is activated — a natural mechanism for clearing cells of damaged components.

The expert also emphasized the importance of managing chronic stress. Prolonged exposure to stress factors and elevated cortisol levels can accelerate aging processes, including affecting the length of telomeres — protective sections of chromosomes. Walking, breathing exercises, and regularly shifting attention are helpful for reducing tension.

The doctor noted that feeling well does not always indicate full recovery of the body and preservation of its internal reserves. Therefore, it is important to regularly monitor health indicators and pay attention to their changes over time.