# How to Reduce Your Biological Age: A Doctor"s Advice

A person's biological age does not always match the number in their passport — it reflects the actual state of the body: the health of blood vessels, tissue quality, and metabolic rate. The good news is that this indicator can be influenced through simple everyday habits, without any radical measures.

As reported by TUT.AZ with reference to "Gazeta.Ru," this was explained by doctor Natalia Shindryaeva.

According to the specialist, biological age is a manageable indicator. One of the main tools for slowing it down is regular physical activity. Aerobic and strength training stimulate the production of mitochondria, increase the body's sensitivity to insulin, and trigger the release of myokines by muscles — special substances that protect blood vessels and suppress inflammatory processes.

An equally significant role is played by a balanced diet. A diet rich in vegetables, greens, and foods high in antioxidants helps protect cells from damage. At the same time, the doctor recommends limiting the consumption of fast carbohydrates and trans fats — their excess takes a toll on metabolism and worsens tissue condition.

Another crucial condition for preserving the body's youthfulness is quality sleep. Maintaining a routine and circadian rhythms ensures the normal course of restorative processes. In particular, during deep sleep phases, autophagy is activated — a natural mechanism for cleansing cells of damaged components.

The expert also drew special attention to the need for managing chronic stress. Prolonged exposure to stress factors and consistently elevated cortisol levels can accelerate aging, including shortening the length of telomeres — protective sections of chromosomes. Walking, breathing exercises, and regularly shifting attention are helpful for relieving tension.

The doctor emphasized: feeling well does not always indicate the body's full recovery and preservation of its internal reserves. That is precisely why it is important to regularly monitor key health indicators and pay attention to their changes over time.