9 Simple, Science-Backed Ways to Reverse Your Biological Age

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Prioritize Quality Sleep

Aim for 7–8 hours of sleep nightly to support brain health and longevity. Sleep is essential for your brain’s detox process, removing harmful proteins linked to Alzheimer’s disease. Sleep also supports immune function, hormone balance, and cellular repair. Create a bedtime routine to signal your body it’s time to wind down, such as dimming lights, avoiding screens, or meditating. Avoid sleeping too much, as regularly exceeding nine hours may have adverse effects and could signal underlying health issues.

Protect Your Eyes with Sunglasses

UV light damages the eyes, increasing risks of cataracts and macular degeneration, both of which are linked to cognitive decline. High-quality sunglasses and wide-brimmed hats shield your vision and may help maintain brain health. Look for sunglasses that block 100% of UVA and UVB rays and consider polarized lenses to reduce glare. For those who wear prescription glasses, adding UV protection is a simple yet impactful adjustment. Taking care of your eyes now can support your brain and cognitive health in the long run.

Apply Sunscreen Daily

Sunscreen isn’t just for the beach. Daily use protects against UV-related skin aging and mutations, preserving youthful skin and reducing cancer risk. Opt for SPF 30 or higher with strong UVA protection, and supplement with vitamin D if needed. Dermatologists recommend applying sunscreen every morning, even on cloudy days or when indoors near windows. Reapply every two hours when outside for prolonged periods. This small step protects not just your skin’s appearance but its underlying cellular health.

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