Chronological Age vs. Biological Age. Are You Aging Faster Than You Think?
Understanding Aging: More Than Just a Number
We all age. It’s just a fact of life. But have you ever looked at a radiant 50 year old who looks like she’s 25 and just oozes good health and wondered what her secret is? And I'm not talking about plastic surgery or cosmetic enhancements here. I'm talking about the particular glow that comes with good health. Now before I go on, I want to say I am not shaming anyone who chooses to have cosmetic enhancements. That’s your business and you do you, this article, however, is about feeling younger from the inside out—because the good news is, when your body is thriving internally, it often shows on the outside too.
Ok. So how do we even know what your chronological age vs. biological age is? Most of us measure age by the number of candles on our birthday cake, but science tells us that our biological age—the actual state of our cells, tissues, and organs—can be vastly different from our chronological age. Some people in their 40s have the biological age of someone in their 30s, while others may biologically resemble someone much older. But what determines this difference, and how can we slow down biological aging (Have I got you interested yet?).
Most of us measure age by the number of candles on our birthday cake, but science tells us that our biological age—the actual state of our cells, tissues, and organs—can be vastly different from our chronological age. Some people in their 40s have the biological age of someone in their 30s, while others may biologically resemble someone much older. But what determines this difference, and how can we slow down biological aging?
The Role of Telomeres in Aging
One of the key factors in biological aging is telomere length. Telomeres are protective caps at the ends of our chromosomes, much like the plastic tips on shoelaces that prevent fraying. These structures naturally shorten as we age, but research shows that lifestyle factors, stress, and environmental toxins can accelerate this process, leading to premature cellular aging.
What’s more, current research tells us that this accelerated shortening of telomeres can lead to things like an increased susceptibility to chronic and metabolic disorders as well as neurodegenerative conditions. It also impacts our cellular aging. So we feel sick and we look sick.
What causes Telomere Shortening
So what causes this to happen? Well there are several factors that can cause our Telomeres to prematurely shorten:
Oxidative Stress: An imbalance between free radicals and antioxidants in the body damages cells and accelerates telomere loss.
Chronic Inflammation: Ongoing inflammation triggers immune responses that can degrade telomeres.
Environmental Toxins: Exposure to chemicals, pollutants, and pesticides can harm DNA integrity.
High Stress Levels: Chronic psychological stress has been linked to faster telomere attrition.
Poor Lifestyle Choices: Lack of sleep, unhealthy diet, smoking, and sedentary behavior can all contribute to premature aging.
Another important player in the telomere aging equation is telomerase, an enzyme that helps maintain telomere length and prevents them from wearing down too quickly. As cells continue to divide, telomerase levels naturally decline, allowing telomeres to shorten over time. So, in theory if we could boost telomerase activity, we might be able to slow down aging, extend lifespan, and reduce the risk of certain diseases. Very interesting. Now this theory appears to have scientists and geneticists excited about the possibilities of using telomerase as an anti-aging intervention. A study done on mice in 2010 found that mice engineered to lack telomerase aged rapidly and showed signs of physical deterioration. But when the enzyme was reintroduced, they regained health, suggesting that reactivating telomerase in human cells could potentially slow the aging process. This is VERY exciting and it’s no wonder researchers are keen to look into this further.
Alas, there is an issue with trying to manipulate telomerase levels in an attempt to reverse ageing. While they lengthen telomeres, they also play a role in cancer in that they help tumours to grow and spread - eeeeek. So right now, scientists are trying to figure out how to harness telomerase safely and hopefully in the future they will be able to come up with a solution.
Now back to telomeres and how we can get things back on track.
Can You Reverse Telomere Shortening?
The quick answer to this is kind of. You won’t reverse things completely but there are things that can help to slow, stop and even reverse the process. The key is coming back to the basics and making changes to diet and lifestyle. Reducing inflammation, lowering oxidative stress and making intentional choices are they key to actively working towards healthier aging.
How a naturopath can support this.
To me, the obvious one is getting your diet right. Reducing inflammation and lowering oxidative stress. My go to tool for this would always be Metabolic Balance. It’s a science-backed, personalised nutrition plan that optimises metabolic health by tailoring dietary recommendations to your unique biochemistry. It is based on whole foods chosen specifically for your individual needs, helping to:
Reduce inflammation that accelerates telomere shortening
Regulate blood sugar and insulin levels to lower oxidative stress
Support digestion and nutrient absorption to ensure your cells get the nourishment they need
Promote sustainable energy levels to prevent adrenal fatigue and chronic stress
Diets high in processed foods, sugars, and trans fats accelerate telomere shortening, whereas whole-food, antioxidant-rich diets slow down the process. Metabolic Balance ticks many of the boxes when it comes to slowing down aging and has been scientifically linked to longer telomeres. So for me, it’s a no brainer.
The next thing we would do is address lifestyle factors that accelerate aging.
Stress and Cortisol Levels
Chronic stress triggers the release of cortisol, which depletes antioxidant proteins and increases oxidative damage to DNA. Studies show that women experiencing high stress levels have telomere lengths equivalent to those 10 years older than their actual age. This is why it’s really important to prioritise yourself. Incorporate things like meditation and yoga into your day. Practice mindfulness and choose yourself. Do an audit of your life and work out what is causing you the most stress. How can you improve the situation? If things aren’t able to change, what tools and practices can you bring into your life to help?. As a naturopath I have herbs and supplements I can prescribe to you but as well as being a naturopath, I am also a Kundalini meditation teacher, Yoga teacher, Reiki Master and an Emotional Freedom Technique (EFT) practitioner. All of these practices help to lower stress and I am confident that even if you have a lot going on, there are simple things you can do each day that will help.
Environmental Toxins
Tricky but manageable. I say tricky because environmental toxins are everywhere. Pollution, pesticides, industrial chemicals, plastic, cookware, the soil……All of these things lead to faster telomere erosion. So what can you do? Choose organic produce where possible, filter your drinking water, go through your cleaning products, make up, skincare and household items that are toxic and replace them. It doesn’t have to be all at once but start today.
As a naturopath, the other thing I always prioritise is your liver and detoxification pathways. The liver detoxifies harmful substances through a two-phase process:
Phase 1: Transformation (Oxidation, Reduction, Hydrolysis)
Enzymes like cytochrome P450 convert toxins into intermediate substances, making them more water-soluble.
However, this process temporarily creates free radicals, so it requires sufficient antioxidants (e.g., glutathione, vitamins C and E) to prevent damage. So we need to make sure you are getting enough of these antioxidants.
Phase 2: Conjugation (Neutralisation & Elimination)
The liver attaches molecules like glutathione, methyl groups, or amino acids to neutralise toxins.These newly formed compounds are excreted through bile (into the stool) or filtered by the kidneys (into urine). So we need you to be drinking enough water and also, that your gut health is in tip top shape so you can exit them out of the body.
When we focus on our liver and detoxification pathways we help to:
Reduces Toxin Accumulation: A well-functioning liver efficiently filters and neutralises chemicals before they can damage DNA, disrupt hormones, or contribute to disease.
Enhances Antioxidant Defense: Proper liver function helps maintain high glutathione levels, the body’s master antioxidant, which protects cells from oxidative stress caused by pollutants.
Obesity and Metabolic Health
Again, when it comes to weight and metabolic health, my go to tool is Metabolic Balance. Excess body fat can contribute to inflammation which causes aging. So when we release weight and support a healthy lifestyle we tend to have metabolic stability.
Exercise and Movement
If I had one wish, it would be that everyone would move their body daily. Cardio, strength training and mobility training has been shown to increase telomerase activity, which you now know is the enzyme responsible for maintaining telomere length. So move your body people. Find something you enjoy and do it.
Quality Sleep
We need sleep and we need good sleep. I cannot stress to your enough how important it is to prioritise sleep. Sleep is critical for DNA repair and telomere maintenance. Poor sleep increases cortisol levels and promotes oxidative damage. So if you want to slow down and reverse aging, make sleep one of the most important things you do each day. Treat it with respect and address your sleep hygiene. Dim the lights at night, avoid screens and for the love of all things sleep……you know what Im going to say…….put……your…….phone…... .away. Out of the room. Do not scroll before bed. It might take you a few weeks to curb this habit but it will help. I promise.
How to Assess Your Biological Age
If you're curious about your biological age, we can run some tests and see where you stand. There are a few tests I use that can help determine your age beyond your years.
Telomere length testing provides insights into cellular aging.
Metabolic health markers (such as insulin sensitivity, inflammation levels, and oxidative stress indicators) can reveal hidden signs of premature aging.
Genetic and epigenetic testing offers a deeper look at how your genes are expressing themselves based on lifestyle choices.
The thing is, we don’t want to just live a long time in an unhealthy state. We want to live a long life where we feel well, we enjoy our days and we are not slowly decaying with chronic disease. There are constant advancements in longevity research that are uncovering ways to not just extend lifespan, but improve health span—the number of years we live in optimal health. This is not just for tech bros with too much time and money on their hands. This is something the everyday person can improve. Nail the basics and you will be well on your way because while aging is inevitable, how we age is within our control. By understanding the science of telomeres and making intentional lifestyle changes, you can reclaim your energy, restore balance, and optimise longevity.
If you are curious, about any of this and would like to have a chat, you are welcome to book in an Initial Naturopathic Consultation with me. And If you are unsure about seeing a naturopath, I'm more than happy to answer any questions. Feel free to book a free 15 minute discovery call to help you decide if seeing a naturopath is right for you.