This article breaks down the difference between your biological age and your chronological age, which some people don’t even know are different. We'll take a closer look at whether they're the same thing, and will also explain what each one means. As well as explaining what they are, we will also talk about how you can measure these ages and whether there are ways to change them by using Vivere.

Here are the five biggest takeaways from this article about chronological age and biological age:

• Chronological age is simply the number of years since you were born, while biological age reflects how well your body is actually ageing based on health, lifestyle and genetics.

• Unlike chronological age, which is fixed, biological age can be assessed and altered.

• Adopting healthy habits, such as a balanced diet, regular physical activity, good sleep, stress management and avoiding smoking and excessive alcohol can help lower biological age.

• Smoking and excessive alcohol consumption have both been linked to a faster biological ageing process.

• Testing can provide personalised insights into your biological age and health status.

No, chronological age and biological age aren't the same [1]. Chronological age is simply the number of years you've been alive since birth. On the other hand, biological age takes into account various factors like your health, genetics, and lifestyle to gauge how well your body is ageing. So, while your chronological age keeps ticking with each birthday, your biological age might follow a different course based on your overall well-being.

Simply put, your chronological age is the amount of time that you have spent alive [2]. It is the standard method of determining age, widely acknowledged and used in various contexts from legal documents to mainstream healthcare. This age metric is the one we typically associate with birthday celebrations, which mark the passage of time in whole years. For instance, if you were born on a specific date, your chronological age increases by one each year on that same date, providing a numerical representation of the duration you've been alive.

Measuring your chronological age is a straightforward process. It involves calculating the number of years between your date of birth and the current date. You can find your chronological age by simply subtracting your birth year from the current year. For example, if you were born in 1990 and the current year is 2024, your chronological age would be 2024 - 1990 = 34 years. 

No, it is common knowledge that chronological age is fixed and cannot be altered [3]. It is a constant measure based on the number of years that have passed since your birth. Each birthday adds another year to your chronological age, and this progression is irreversible. While you can't change your chronological age, the concept of altering age is often associated with biological age, where lifestyle choices and health practices may influence how your body ages over time.

Biological age refers to the level of ageing your body has undergone, taking into account various factors such as health, genetics, and lifestyle, as opposed to the simple count of years represented by your chronological age. While chronological age is fixed and increases steadily with time, biological age can vary among individuals. For example, someone in their 40s might have a biological age indicating a healthier or less healthy state, depending on factors like diet, exercise, and overall well-being. In some cases, biological age is simply put as the age of your cells [2].

To measure your biological age officially, you would require a biological age test [4]. This assessment delves into specific bio-markers such as DNA methylation, telomere length, and analysis of blood and urine samples. These tests can provide a more comprehensive insight into the condition of your body, beyond the count of years captured by chronological age. By examining these indicators, Vivere can estimate how well your body is ageing and make assessments about your overall health.

Slowing your biological age involves adopting a holistic approach to wellness. Key strategies include maintaining a healthy diet rich in nutrients, engaging in regular physical activity, managing stress levels through practices like meditation or yoga, ensuring quality sleep, and avoiding harmful habits such as smoking and excessive alcohol consumption. Additionally, personalised health plans, based on insights from tests like Methylation, Biological/Chronological Age, and Hormonal Testing, can offer tailored recommendations to address specific areas for improvement, contributing to an overall slowdown in biological ageing. The benefits of slowing the process of biological ageing include a reduced risk of developing cardiovascular disease, immune dysfunction, metabolic disorders, and other age-related conditions [4].

Lowering your biological age will require a change in your approach to your lifestyle. You should prioritise a nutrient-rich diet with a variety of fruits, vegetables, and whole foods, and engage in regular exercise to boost overall health and vitality. Make healthy lifestyle choices, such as avoiding smoking and limiting alcohol intake. Additionally, adopt a personalised health plan based on comprehensive tests like Methylation, Biological/Chronological Age, and Hormonal Testing. These tests offer tailored insights that empower you to address specific aspects of your health, contributing to the overall goal of reducing your biological age and promoting longevity.

It should be noted that if you are already particularly healthy, your biological age may already be less than your chronological age [1]. By taking a Vivere chronological/biological age test, you can learn whether your biological exceeds or is less than your chronological age. 

Yes, the relationship between a healthy diet and a lower biological age is well-supported by research. Specifically, a combination of dietary changes and exercise has shown significant improvements in biological age [5].

In studies, individuals who engaged in diet and diet-exercise interventions, leading to weight loss, exhibited notable improvements in their biological age compared to those solely involved in exercise or control groups. This suggests that not only is regular exercise beneficial, but combining it with a well-balanced and nutritious diet can be particularly effective in positively influencing the ageing process.

Yes, research indicates a significant association between long-term average alcohol consumption and biological age acceleration [6]. The findings suggest that higher levels of alcohol intake over an extended period are linked to an acceleration of biological ageing. This means that, biologically, the impact of alcohol on the body can contribute to an ageing process that may outpace the natural chronological progression. It is worth noting that excessive and prolonged alcohol consumption has been associated with various health risks, including liver disease, cardiovascular issues, and an increased susceptibility to certain cancers.

Yes, research indicates a clear correlation between smoking and biological age [7]. Smokers, in comparison to non-smokers, tend to exhibit a significantly higher biological age than their chronological age. This means that the impact of smoking appears to accelerate the ageing process at a biological level, surpassing the natural progression of chronological age. The research also highlights a higher percentage of fat tissue among smokers. This is a concerning aspect, as an increased fat percentage is often associated with various health risks, including cardiovascular issues and metabolic disorders. 

Research findings strongly support the positive impact of exercise, particularly in combination with a healthy diet, on biological age [5]. Both diet and diet-exercise interventions have been identified as effective methods for improving biological age. This underscores the significance of lifestyle choices, highlighting how they can play a key role in influencing the ageing process at a biological level. Regular physical activity, when complemented by a nutritious diet, emerges as a potent strategy for promoting a more favourable biological age.

Understanding the difference between chronological and biological age is crucial for better insight into your health and overall well-being. While chronological age simply reflects the number of years you've lived, biological age is influenced by factors like lifestyle, genetics, and health and can vary from person to person. Adopting a healthy lifestyle that includes a balanced diet, regular exercise, good sleep, and avoiding smoking or excessive alcohol can help slow down or even lower your biological age.

Vivere helps you take control of your health with personalised insights from state-of-the-art gut microbiome testing, nutritional guidance, science-backed supplements and expert support. Sign up today and start living better, for longer.

[1] Chronological vs. Biological Age: What's the Difference? - Very Well Health

[2] What Is Your Actual Age? | Northwestern Medicine

[3] What is Biological Age, Why Does it Matter, and How Can You Decrease Your Biological Age? - One Skin

[4] Stress Can Age You: How to Decrease Your Biological Age - Healthline

[5] Effect of Diet, Exercise, or Both on Biological Age and Healthy Aging in Older Adults with Obesity: Secondary Analysis of a Randomized Controlled Trial - NLM

[6] Alcohol consumption and epigenetic age acceleration across human adulthood - PubMed

[7] The impact of smoking on estimated biological age and body fat composition: A cross-sectional study - PMC