Searches for “biological age test” have surged by 90% in the past three months, according to Benenden Health. As biohacking trends such as intermittent fasting and ice baths gain traction on social media, many people are now striving to reduce their biological age. Unlike chronological age, which advances yearly, biological age reflects the body’s physical condition and rate of cellular ageing.
Dr Cheryl Lythgoe, medical expert at Benenden Health, warns against becoming overly focused on biological age scores. “The fitness and wellness industries often use ‘biological age’ to promote diets or lifestyles, claiming you can lower your age without scientific rigour,” she says. “There’s no universal medical tool for measuring biological age. Biometrics vary by gender, ethnicity, and family history, making it complex and subjective. Clinically, we rely on presenting metrics, not age, for most decisions.”
To help people understand how lifestyle affects long-term health, Benenden Health has launched a self-assessment quiz encouraging realistic and sustainable changes. Experts at the organisation highlight three key lifestyle adjustments that can support healthy ageing.
Moving more each day supports heart health
While gym sessions and cycling are beneficial, simple daily movement is equally valuable. Known as non-exercise activity thermogenesis (NEAT), this includes actions such as taking the stairs, walking during breaks, or marching on the spot. “Long periods of sedentary time harm cardiovascular health,” explains Dr Lythgoe. She advises breaking up inactivity with light physical activity to protect the heart and promote healthy ageing.
Small diet tweaks build sustainable habits
Extreme diets like keto or apple cider vinegar cleanses often promote quick fixes without reliable evidence. Benenden Health instead recommends gradual dietary improvements, such as switching to semi-skimmed milk or adding an extra portion of vegetables. “Small changes are more likely to stick,” says Dr Lythgoe. Once new habits become consistent, people can build on them through habit stacking, gradually strengthening healthy routines.
Healthier rituals help manage stress
Many people rely on alcohol, smoking, or endless scrolling to unwind, but these behaviours can damage mood, sleep, and organ health. Healthier alternatives include walking, taking a bath, or listening to music. “Find a ritual that provides similar relief but supports long-term health,” advises Dr Lythgoe. Replacing harmful coping mechanisms with positive ones helps build emotional resilience and overall wellbeing.
As interest in biological age continues to grow, experts stress the importance of evidence-based lifestyle changes over unverified online trends. By focusing on regular movement, balanced nutrition, and mindful stress management, individuals can support their body’s natural ageing process more effectively.
