MANILA, Philippines — While a person in her 60s can run marathons, another in his 50s may struggle to climb a flight of stairs. This stark contrast is shaped far more by daily lifestyle choices than genetic luck, according to a health and nutrition specialist.
Longevity research aims to address this dynamic by shifting focus from calendar age to functional or biological age, which measures how the body and mind perform irrespective of birth date. In conjunction with Healthy Aging Month, Dr. Vipada Sae-Lao, Herbalife’s Nutrition Education and Training Lead for Asia Pacific, explained how daily lifestyle choices influence biological age and support long-term wellness.
“Biological or functional age reflects the body on the inside, or the way organs, tissues, and processes work, linked to metabolism, inflammation, and cellular repair. Evidence increasingly shows that a person’s biological age can be significantly far from their actual age, in either direction, shaped by the choices they make in the years before,” Sae-Lao said.
Fueling cellular health
Research highlighted by Herbalife indicates that chronic low-grade inflammation can damage DNA and cellular function, increase disease risk, and hasten the aging process.
Making smart food choices offers a direct path to supporting cellular health. Anti-inflammatory foods such as nuts, seeds, brightly colored fruits, vegetables like berries, tomatoes, broccoli, and leafy greens, along with olive oil and fatty fish, help boost immune function.
These foods form the backbone of the Mediterranean diet, which clinical studies link to brain health, improved immunity, and reduced cellular damage.
Local dietary patterns also offer strong support. Sae-Lao pointed to a 2025 study of over 11,000 older Filipino adults that identified dietary patterns centered on vegetables, fruits, and healthy oils that effectively support healthy aging.
Adequate protein intake is another vital element. Muscle mass and function gradually decline starting in the early 40s, a condition known as sarcopenia. Sae-Lao noted that consuming sufficient protein prevents the body from breaking down its own tissues for essential amino acids.
Herbalife also emphasized recent studies highlighting Vitamin D’s role in promoting healthy cell growth, calming inflammation, and clearing damaged cells. Pairing Vitamin D-rich fish like salmon or mackerel with calcium-dense local greens like kangkong or talbos ng kamote maximizes bone and cellular protection.
A healthy gut microbiome further influences biological age. Probiotic foods such as yogurt, kefir, kombucha, kimchi, burong mustasa, and atsara encourage microbial diversity in the gut, helping lower systemic inflammation.
Active body, sharp mind
Physical activity protects heart health, enhances cognitive performance, boosts mood, and strengthens metabolism.
Health guidelines cited by the nutrition expert recommend aiming for 150 minutes of moderate aerobic activity weekly, paired with at least two days of strength training. Medical studies show that higher cardiorespiratory fitness in middle age significantly reduces the risk of heart, kidney, and metabolic disorders.
Mental stimulation is equally critical. Activities like memory exercises, problem-solving tasks, learning new skills, and speed-processing drills stimulate the brain and shield against cognitive decline. Building genuine social connections also plays a vital role, as sustained loneliness can impair both physical and mental health.
Prioritizing recovery
Aging brings physiological changes that affect sleep quality. Maintaining a consistent sleep schedule allows the body time for essential repair and recovery, Sae-Lao said. Sleep research indicates that both insufficient and excessive sleep may signal underlying health issues that accelerate aging.
Addressing sleep disorders such as insomnia, sleep apnea, or sleep disruptions tied to gastrointestinal issues, pain, or menopause is critical to safeguarding sleep quality.
Certain everyday habits can counter healthy lifestyle efforts, Sae-Lao cautioned. Highly processed diets rich in added sugars, excess salt, unhealthy fats, artificial sweeteners, and harmful preservatives increase long-term risks for chronic and autoimmune conditions.
Additionally, health data shows that smoking and heavy alcohol consumption accelerate aging across multiple organ systems, particularly the lungs, thyroid, heart, and esophagus. Smoking increases systemic inflammation, weakening the immune system and hastening functional decline. Adopting healthy daily choices gives the body the resilience needed to navigate age-related changes, enabling individuals to improve their biological age over time, Sae-Lao said.