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5 Best Life Hacks That Slow Aging, Says Science

Don't wait before it's too late.
FACT CHECKED BY Alek Korab

It might not be possible to fully turn back the clock on aging, but you can drain its battery a little. Research shows that some easy lifestyle changes and healthy habits can slow aging and extend your lifespan. These are the five best life hacks that slow aging, according to studies. Read on to find out more—and to ensure your health and the health of others, don't miss these Sure Signs COVID is Hurting You—Even After a Negative Test.

1

Get 10 Minutes of Daily Exercise

Side view of active young female in sportswear doing exercises lunges with dumbbells and watching video on laptop during fitness workout at home

The secret to slowing down aging is a sprint, not a marathon: Just 10 minutes of daily exercise is enough to extend your life, says a new study published in JAMA Internal Medicine. Another study found that a 10-minute run has anti-aging effects on the brain: It improves cognitive function, which declines with age. Of course, more exercise is always better, as is consistency: A 2018 study found that older men and women who exercised regularly were, biologically, almost 30 years younger than their chronological ages.

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2

Reduce Inflammation

Young upset stressed woman suffering from abdominal and stomach pain during menstruation, PMS in room at home. Inflammation and infection. Food poisoning
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Up to 90% of the diseases associated with aging—including cancer, heart disease and dementia—are linked to chronic bodywide inflammation, says Stanford Medical School. To turn back the clock, dial it down. Experts say the best ways to combat inflammation are through exercise, a good diet, maintaining a healthy weight and reducing stress

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3

Cut Out Meat and Dairy

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Eating healthier can add up to a decade to your life. A new study has found that eating healthier could extend lifespan by six to seven years in middle-aged adults, and by about ten years in younger people. "The estimated life extension is mainly due to a reduction in the risk of heart disease, diabetes and cancer," says Lars Fadnes at the University of Bergen in Norway. Those who live longest avoid meat, dairy, and sugar-sweetened beverages, the researchers said.

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4

Reduce Stress

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A study published last month by the American Heart Association found that men who worry more may be at higher risk for developing heart disease, stroke, and type 2 diabetes (also known as cardiometabolic disease) as they age. Why? Extreme stress can produce serious wear and tear on the body—from the inside out. Last summer, researchers at Columbia University found gray hair is indeed caused by stress, and that sign of aging might be paused or even turned back when the stressor is removed.

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5

Maintain a Healthy Weight

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According to a study published this month in JAMA Network Open, having excess body fat may reduce your cognitive function. Cognitive disorders like dementia and Alzheimer's disease increase naturally with age. Researchers analyzed the body fat levels of nearly 9,200 people, and that those who had more visceral fat had higher levels of vascular injury and scored lower on cognitive tests—even after adjusting for other risk factors. "Strategies to prevent or reduce adiposity [body fat] may preserve cognitive function among adults," the researchers wrote. And to live your healthiest life, don't miss this life-saving advice I'm a Doctor and Here's the #1 Sign You Have Cancer.

Michael Martin
Michael Martin is a New York City-based writer and editor whose health and lifestyle content has also been published on Beachbody and Openfit. A contributing writer for Eat This, Not That!, he has also been published in New York, Architectural Digest, Interview, and many others. Read more
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