Ageing is an inevitable part of life, but how we age is influenced by many factors. With the world’s population growing older, understanding what helps delay ageing and reduce mortality has become a priority. The way we live—what we eat, how active we are, and even how we sleep—can significantly impact how well we age.
A recent study published by researchers using the UK Biobank provides insights into lifestyle patterns that not only slow biological ageing but also reduce the risk of mortality. This research emphasises the importance of an anti-inflammatory diet, maintaining at least moderate physical activity, and practicing healthy sleep habits.
Understanding Biological Ageing
Before diving into the findings, it’s important to understand the concept of biological ageing. While most of us are familiar with our chronological age—the number of years we’ve been alive—biological age provides a deeper insight into how well our body is functioning compared to others at the same chronological age.
Biological age can differ from chronological age depending on various factors such as genetics, lifestyle, and environmental influences. For instance, two people might both be 50 years old, but if one leads a healthier lifestyle, they could have the biological age of someone much younger, reducing their risk for age-related diseases and mortality.
The UK Biobank study aimed to explore how different lifestyle factors like diet, exercise, and sleep could slow down biological ageing, helping people stay healthier for longer.
UK Biobank Study
The UK Biobank is a vast, ongoing project that includes data from over half a million people aged 40 to 69, offering researchers a treasure trove of information. The Biobank collects data on everything from genetics to lifestyle habits, allowing scientists to identify patterns that can help improve public health outcomes.
In this study, researchers analysed participants’ diet, physical activity, and sleep patterns, looking at how these factors influenced biological ageing. They used advanced methods to measure biological age, including the Klemera-Doubal Method, Phenotypic Age, and Telomere Length.
The goal was to determine which lifestyle choices were most effective in delaying ageing and reducing the risk of death. This study provides valuable evidence that supports the development of public health interventions aimed at encouraging healthier lifestyles.
Diet and Its Role in Delaying Ageing
One of the key findings from the UK Biobank study is the impact of diet on biological ageing. The study measured participants’ diets using the Dietary Inflammatory Index (DII), which ranks foods based on their inflammatory potential. Inflammation in the body is linked to faster ageing and many chronic diseases, making an anti-inflammatory diet a crucial factor in delaying ageing.
Participants with an anti-inflammatory diet—rich in fruits, vegetables, whole grains, and Omega-3 fatty acids—showed a slower rate of biological ageing. The researchers categorised diets into three groups: anti-inflammatory, neutral, and pro-inflammatory. Those in the anti-inflammatory group had better health outcomes and a lower risk of death.
This finding reinforces the importance of a balanced, nutrient-dense diet for long-term health. Incorporating anti-inflammatory foods can help maintain cellular health, reduce inflammation, and slow the ageing process.
Physical Activity: More than Just Exercise
Physical activity is another key factor in ageing. In the study, participants’ activity levels were measured both subjectively (through questionnaires) and objectively (using accelerometers). This allowed researchers to get a clear picture of how active people really were.
The study found that moderate to high levels of physical activity were associated with slower biological ageing. Interestingly, the World Health Organization (WHO) recommends at least 600 MET-minutes per week of moderate-intensity physical activity, but the study found that higher levels—up to 3000 MET-minutes per week—produced the best results for delaying ageing.
This highlights the importance of staying active beyond just the minimum recommendations. Whether through walking, running, cycling, or engaging in sports, regular physical activity plays a critical role in maintaining health as we age.
Role of Sleep in Longevity
Sleep is often overlooked when discussing healthy ageing, but its impact is significant. The UK Biobank study emphasised the importance of healthy sleep patterns in delaying biological ageing. The researchers assessed sleep quality using several factors, including sleep duration, chronotype (whether you are a morning or evening person), and insomnia symptoms.
Participants who consistently got 7-8 hours of sleep, had an early chronotype, and reported good sleep quality showed slower biological ageing. On the other hand, poor sleep was linked to faster ageing and a higher risk of death.
Healthy sleep is crucial for the body's repair processes. It helps regulate hormones, supports immune function, and allows cells to rejuvenate. Thus, improving sleep hygiene—by establishing regular sleep routines and avoiding sleep disruptors like screen time before bed—can significantly impact long-term health.
Combined Effects of Diet, Exercise, and Sleep
While diet, exercise, and sleep each independently influence ageing, their combined effects are even more powerful. The UK Biobank study showed that individuals who adhered to an anti-inflammatory diet, maintained high physical activity levels, and followed healthy sleep patterns experienced the most significant delay in biological ageing.
The synergy between these lifestyle factors suggests that making small improvements across multiple areas of life can add up to big health benefits. For example, pairing regular exercise with a nutrient-rich diet and good sleep habits can enhance overall well-being and reduce the risk of age-related diseases.
Interestingly, the study found that these benefits were more pronounced in individuals under 60 and in women. This suggests that adopting healthy lifestyle habits earlier in life can provide greater protection against ageing.
Telomeres and Biological Age
Telomeres, the protective caps at the ends of our chromosomes, are considered a key biomarker of ageing. As we age, our telomeres shorten, which is linked to cellular ageing and increased risk of disease. The UK Biobank study measured telomere length and found that longer telomeres were associated with slower biological ageing and lower mortality risk.
Lifestyle factors, particularly diet and physical activity, were found to influence telomere length. Participants who followed an anti-inflammatory diet and maintained high levels of physical activity had longer telomeres, suggesting that these lifestyle choices protect cells from damage and promote longevity.
Telomere length serves as an important marker of biological health, and by adopting healthier lifestyle patterns, it’s possible to protect telomere integrity, slowing the ageing process at the cellular level.
Mortality Risk and Biological Age
The study also explored the relationship between biological ageing and mortality risk. It found that participants with accelerated biological ageing had a higher risk of death from all causes. Conversely, those who adhered to healthier lifestyle patterns—anti-inflammatory diet, physical activity, and healthy sleep—had a significantly reduced mortality risk.
These findings highlight the importance of taking a proactive approach to health. By focusing on lifestyle choices that delay biological ageing, individuals can not only improve their quality of life but also extend their lifespan.
Future Research Directions
In conclusion, the UK Biobank study provides compelling evidence that adopting a holistic lifestyle approach—focusing on diet, exercise, and sleep—can slow biological ageing and reduce mortality risk. The findings suggest that even small changes, like incorporating more anti-inflammatory foods, staying active, and improving sleep quality, can have profound impacts on health and longevity.
Future research should continue to explore the combined effects of lifestyle factors on ageing, particularly with objective measures to minimise bias. Additionally, personalised lifestyle interventions tailored to different demographic groups could help enhance public health outcomes.
As we continue to learn more about the science of ageing, one thing is clear: making healthier choices today can lead to a longer, healthier life tomorrow.
The study was carried out by researchers from School of Public Health, Lanzhou University and is published in the journal European Review of Aging and Physical Activity.
