Healthy Habits Can Slow Aging by Up to 15 Years, Study Finds

Adopting a few key healthy habits may offer a powerful advantage in slowing down the aging process by as much as 15 years, according to research. “With the right daily choices, we can age more slowly, stay healthier, and enjoy a better quality of life for longer,” says Dr. John Rawlinson, an aging specialist at the University of Rochester Cancer Center.

The findings, published in the journal Nature Aging, show that people who maintain a routine of adequate sleep, regular physical activity, balanced nutrition, and healthy stress management experience significantly slower biological aging compared to those with less consistent healthy habits.

The study tracked data from over 6,500 adults, revealing that those who got 7 to 9 hours of sleep per night, exercised daily, reduced smoking, and maintained a healthy weight benefited from a 10- to 15-year delay in biological aging.

Importantly, the researchers emphasize that small steps can make a big difference. For example, reducing stress through meditation or breathing exercises was shown to have a measurable positive effect on overall health and the aging process.

“You don’t need to make radical life changes overnight,” Dr. Rawlinson explains. “Gradually introducing positive habits can add up to a major impact over time.”

While starting early offers the greatest benefit, experts stress that it’s never too late to begin. Even in later years, adopting healthier habits can improve well-being and contribute to a longer, more vibrant life.