Understanding Biological Age: 10 Proven Ways to Stay Younger, Longer
With the arrival of Eid and an increased interest in health and vitality, medical experts are turning attention to a lesser-known but powerful concept: biological age—a true reflection of how well your body is functioning, regardless of how many birthdays you've celebrated.
Unlike chronological age, which simply measures how long you’ve been alive, biological age measures the health of your cells, organs, and bodily systems. A person who is 60 chronologically may have the biological age of a 40-year-old if they follow a healthy lifestyle.
What Affects Your Biological Age?
Doctors have identified 10 key factors that directly influence your biological age and contribute to a longer, healthier life:
- Healthy, balanced nutrition
- Regular physical activity
- Adequate sleep (7–8 hours per night)
- Mental wellness and emotional resilience
- Stress reduction techniques like meditation or yoga
- Avoiding smoking and alcohol
- Routine health checkups every 6 months
- Management of chronic diseases like diabetes or hypertension
- Staying up to date with vaccinations
- Avoiding overuse of medication without medical guidance
Expert Insights from UAE Health Leaders
According to Dr. Amin Hussein Al Amiri, Assistant Undersecretary for the Health Regulation Sector at the Ministry of Health and Community Protection, a person's ID card may show one age, but their biological condition may reflect a different reality. Individuals who adopt healthy habits may significantly reduce their biological age and thus improve quality of life and reduce dependency on medications.
He notes that bedtime consistency, stress control, and balanced eating play essential roles in promoting organ function and longevity.
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Why Women Often Have Younger Biological Ages
Dr. Enas Othman, a Family Medicine Specialist, explains that women often maintain a younger biological age compared to men due to protective hormonal factors like estrogen, and because women tend to be more proactive about nutrition and health maintenance. With advancements in healthcare and growing health awareness, life expectancy in some countries has now exceeded 85 years.
She also notes that biological age can be measured through modern tools such as:
- DNA testing (genetic clocks)
- Inflammation markers
- Heart, liver, and lung function tests
- AI-powered apps that analyze lifestyle and biometrics
How Children’s Biological Age is Determined
Pediatric Consultant Dr. Mazen Abu Shaaban emphasizes that children’s biological age varies depending on diet, physical activity, sleep patterns, and mental wellbeing. Two children of the same chronological age may differ significantly in biological terms.
Signs that a child's biological age may be higher than it should include:
- Growth delays in height or weight
- Sleep and appetite issues
- Fatigue and low energy
- Mood swings and poor concentration
He encourages regular checkups, healthy eating, limiting screen time, and creating a calm, supportive home environment to ensure proper development.
The Psychology of Aging: Mind Over Matter
Dr. Mansour Assaf, Consultant Psychiatrist, affirms that optimism, social engagement, and emotional wellness are key to slowing the biological aging process. People who maintain positive relationships and cope well with stress enjoy better immune function, lower inflammation, and a reduced risk of chronic disease.
He warns, however, that unresolved psychological trauma can accelerate biological aging by increasing stress hormones like cortisol and triggering cellular damage.
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Final Takeaway: Small Habits, Big Impact
Staying biologically young doesn't require expensive treatments or miracle cures. Simple, daily habits—such as regular exercise, restful sleep, a healthy diet, and stress management—can significantly enhance physical and mental wellbeing.
Modern medicine offers promising support through gene therapies, stem cell research, and AI diagnostics. Still, doctors agree: the foundation of youth lies in a consistent, healthy lifestyle.