By Akanksha
December 17, 2025
Your DNA records biological age via epigenetic clocks and telomeres, influenced mostly by lifestyle. Small daily changes can slow aging—here are six science-backed habits experts recommend.(Dr. Induma
Moderate aerobic exercise and daily activity, like walking, cycling, swimming, or interval training—support telomere health and slow cellular aging. Aim for 30 minutes of moderate activity each day.
A plant-based Mediterranean diet, whole grains, legumes, fish, nuts, and olive oil—slows epigenetic aging. Small tweaks like more vegetables, fiber, less processed food, and moderate poultry and fish
Adequate sleep is essential for DNA health. Poor sleep accelerates epigenetic aging, while consistent sleep schedules, limiting electronics, and treating sleep disorders help the body repair and reset
Chronic stress accelerates cellular aging, shortening telomeres and reducing telomerase. Mindfulness, supportive social circles, breathing exercises, and yoga help cells recover, acting as both effect
Smoking accelerates epigenetic aging and diseases, while heavy alcohol use damages DNA. Omega-3 offers limited benefits, so focus on reducing harm through healthy habits rather than aiming for perfect
Being overweight, uncontrolled diabetes, and pollution can speed up biological aging. Regular health check-ups, monitoring BP and sugar, avoiding pollutants, consulting a fertility specialist when in
Indicators of biological age are not magic - they represent a window giving a view of how life and the environment impact our cells. There is no single medicine that can stop time, but the steady foll