Sleep Hours to Slow Aging: A Guide to Looking Up to 10 Years Younger

A recent study conducted by the Mailman School of Public Health at Columbia University Irving Medical Center in New York has unveiled the relationship between biological age and cardiovascular health, providing insights into the impact of sleep on aging.

What is Biological Age?

Biological age is a measure of an individual’s functional state, often influenced by lifestyle factors. Unlike chronological age, which counts the years since birth, biological age considers the body’s functional condition. It can be different from chronological age as it is calculated in distinct ways.

Sleep and Biological Aging

The study suggests that cardiovascular health is linked to decelerated biological aging, measured by phenotypic age, which refers to a person’s physical and biological state in relation to their chronological age. Researchers found a dose-dependent association: as heart health improves, biological aging decreases.

Sleep Hours to Slow Aging

Recommended Sleep Hours

To prevent aging and promote overall well-being, the study recommends 7 to 9 hours of sleep each night for adults. Children, especially those under 5 years old, need 10 to 16 hours, including naps. Adequate sleep is associated with healing, improved brain function, and a reduced risk of chronic diseases.

Additional Habits for Biological Age Improvement

Complementing sufficient sleep with other beneficial habits can further enhance biological age:

  • Weight Management: Controlling weight contributes to overall health.
  • Nutrition: Improving dietary habits positively affects biological age.
  • Hydration: Drinking more water is beneficial for health.
  • Cholesterol and Blood Sugar Control: Monitoring and managing these factors are crucial.
  • Physical Activity: Being more active contributes to well-being.

In summary, your age shouldn’t dictate your physical state. Adopting healthy habits, including adequate sleep and other positive lifestyle choices, can contribute to living more years with optimal physical and emotional well-being.

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