Growing older may be inevitable, but looking and feeling older doesn’t have to be. Health experts now say that the choices we make daily—from food and exercise to stress management—can have a bigger impact on our biological age than our genes. In other words, the way you live could either speed up or slow down the ageing process.
A recent feature in Yagoo Life highlights how small, science-backed changes can help people stay healthier, stronger, and more youthful for longer. Here are the expert-approved swaps you can make today.
Quitting smoking can shave off years from your face
Fine lines and wrinkles may be a natural part of ageing, but smoking accelerates the process dramatically. According to research cited by Yagoo Life, smokers in their 40s can show as many wrinkles as non-smokers in their 60s.
“Smoking impacts almost every system in the body and quitting is one of the best things you can do for your health,” says Dr Mohammed Enayat, GP and founder of longevity clinic H2MAN. He explains that cigarettes reduce oxygen supply to tissues, weaken the immune system, and age the lungs, blood vessels, and skin prematurely.
The good news? Quitting allows the body to begin repairing itself within hours, with long-term benefits for the heart, lungs, fertility, and even skin health.
Add colour to your plate to glow from within
Nutritionist Rob Hobson, author of Unprocess Your Life, says that fruits and vegetables are not just for long-term health—they can actually make you look fresher within weeks.
A University of St Andrews study found that eating just one or two extra portions of colourful produce daily can boost skin tone by enhancing red and yellow hues. “These subtle changes were consistently rated as making people look healthier and more attractive, and the effect was even stronger than a suntan,” Hobson told Yagoo Life.
Packed with antioxidants, carotenoids, and fibre, plant foods support glowing skin while also helping prevent chronic conditions like heart disease and diabetes.
Strength training: The anti-ageing workout
While cardio may keep your heart pumping, experts point out that resistance training is the real secret to ageing well. Age-related muscle loss, known as sarcopenia, typically begins after 30 and worsens with time, affecting mobility and appearance.
A study in Biology involving nearly 5,000 participants revealed that just 90 minutes of strength training per week can lower biological age by nearly four years. Whether through weights or bodyweight exercises, strength training helps preserve muscle, protect bone density, and keep everyday tasks—from lifting bags to playing with grandchildren—easier as you age.
The hidden age accelerator
You may not see stress on your face immediately, but your body certainly feels it. According to Yagoo Life, 74% of UK adults reported feeling overwhelmed last year, and chronic stress has been linked to faster ageing.
“Chronic stress is easy to overlook, but it can trigger a raft of issues, from hormonal imbalances to raised blood pressure and a weakened immune system,” warns Dr Enayat. Studies show that high cortisol levels caused by stress fuel inflammation, raising the risk of heart disease, autoimmune conditions, and cognitive decline.
Even small stress-busting habits—like short meditation breaks, outdoor walks, or deep breathing—can regulate the body’s stress response. Enayat also recommends prioritising eight hours of sleep and setting boundaries between work and personal life.
You don’t need expensive treatments or biohacking gadgets to slow the clock. Experts agree that quitting smoking, eating more plants, building muscle, and managing stress are simple yet powerful ways to feel younger—both inside and out.
As Dr Enayat puts it, these swaps are not about fighting ageing but about “supporting your body so you can enjoy every decade to the fullest.”
A recent feature in Yagoo Life highlights how small, science-backed changes can help people stay healthier, stronger, and more youthful for longer. Here are the expert-approved swaps you can make today.
Quitting smoking can shave off years from your face
Fine lines and wrinkles may be a natural part of ageing, but smoking accelerates the process dramatically. According to research cited by Yagoo Life, smokers in their 40s can show as many wrinkles as non-smokers in their 60s.
“Smoking impacts almost every system in the body and quitting is one of the best things you can do for your health,” says Dr Mohammed Enayat, GP and founder of longevity clinic H2MAN. He explains that cigarettes reduce oxygen supply to tissues, weaken the immune system, and age the lungs, blood vessels, and skin prematurely.
The good news? Quitting allows the body to begin repairing itself within hours, with long-term benefits for the heart, lungs, fertility, and even skin health.
Add colour to your plate to glow from within
Nutritionist Rob Hobson, author of Unprocess Your Life, says that fruits and vegetables are not just for long-term health—they can actually make you look fresher within weeks.
A University of St Andrews study found that eating just one or two extra portions of colourful produce daily can boost skin tone by enhancing red and yellow hues. “These subtle changes were consistently rated as making people look healthier and more attractive, and the effect was even stronger than a suntan,” Hobson told Yagoo Life.
Packed with antioxidants, carotenoids, and fibre, plant foods support glowing skin while also helping prevent chronic conditions like heart disease and diabetes.
Strength training: The anti-ageing workout
While cardio may keep your heart pumping, experts point out that resistance training is the real secret to ageing well. Age-related muscle loss, known as sarcopenia, typically begins after 30 and worsens with time, affecting mobility and appearance.
A study in Biology involving nearly 5,000 participants revealed that just 90 minutes of strength training per week can lower biological age by nearly four years. Whether through weights or bodyweight exercises, strength training helps preserve muscle, protect bone density, and keep everyday tasks—from lifting bags to playing with grandchildren—easier as you age.
The hidden age accelerator
You may not see stress on your face immediately, but your body certainly feels it. According to Yagoo Life, 74% of UK adults reported feeling overwhelmed last year, and chronic stress has been linked to faster ageing.
“Chronic stress is easy to overlook, but it can trigger a raft of issues, from hormonal imbalances to raised blood pressure and a weakened immune system,” warns Dr Enayat. Studies show that high cortisol levels caused by stress fuel inflammation, raising the risk of heart disease, autoimmune conditions, and cognitive decline.
Even small stress-busting habits—like short meditation breaks, outdoor walks, or deep breathing—can regulate the body’s stress response. Enayat also recommends prioritising eight hours of sleep and setting boundaries between work and personal life.
You don’t need expensive treatments or biohacking gadgets to slow the clock. Experts agree that quitting smoking, eating more plants, building muscle, and managing stress are simple yet powerful ways to feel younger—both inside and out.
As Dr Enayat puts it, these swaps are not about fighting ageing but about “supporting your body so you can enjoy every decade to the fullest.”
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