How to Reverse Aging: 10 Natural Solutions

They say inside every older person lives a younger one wondering where the time went. While we can’t turn back the clock entirely, recent research shows that aging isn’t as fixed as we once believed.

No one expects a 65-year-old to look or feel 25 again. But through consistent habits and science-backed strategies, it’s possible to slow aging and even reduce biological age.

In this article, we will explore 10 natural methods that can help you take control of the aging process and support a longer, healthier life.

Aging Basics: Understanding the Process

Biological aging in humans is imperfectly understood, but research has uncovered some facts.

Mitochondria are the powerhouses of cells. They turn nutrient molecules into adenosine triphosphate (ATP) to make energy available. This forms reactive oxygen species (ROS) that can oxidize the cell membrane, genes, and proteins.

Another hypothesis concerns general wear and tear. When cells divide during their normal lifespan, changes or mutations in their DNA occur. The more changes the aging cell undergoes, the more abnormal genes can be expected to occur. Genetic mutations can lead to abnormal proteins and some of these abnormal proteins may interfere with normal cellular function or structure.

Mitochondria, too, contain DNA, and it mutates much faster than nuclear DNA. This may slow down ATP production, produce more ROS, make the cell more susceptible to ROS, contributing to cellular aging and dysfunction.

Reverse aging research shows that environmental factors can influence our aging process. The place to begin reverse aging in humans is with the environment.

Natural Things To Try to Reverse The Aging Process

Aging is a natural process we all go through, but how old we feel isn’t always the same as the number on our birthday cake.

A person’s biological age reflects how their body is really holding up beneath the surface. With some natural changes to daily habits, we can help our bodies stay younger for longer.

Combat Free Radicals: The Antioxidants

Fortunately, antioxidants can render ROS harmless. So, how will you get enough antioxidants?

Antioxidants come in many forms, because the term describes what they do rather than what they are.

The following is a list of antioxidants with the recommended daily amount (RDA) recommended by the National Institute of Health (NIH):

• Vitamin A (retinol) gets its name from the retina, part of the eye that needs this vitamin. The NIH recommends 900 mcg of vitamin A per day for an adult. So far we do not have a way to reverse aging eyesight, but a healthy diet rich in antioxidants helps to maintain good eye health.
• Vitamin C is necessary to consume every day, because we cannot store it. The NIH recommends 90 mg per day for adult men and 75 mg per day for women.
• Selenium, zinc, and copper are trace elements. The RDA for selenium is 55 mcg. The RDA for zinc is 8 mg for women and 11 mg for men. The RDA for copper is 900 mcg.
• Flavonoids, polyphenols, anthocyanins, and phenolic acids have no RDA yet, but research suggests that a diet rich in these molecules is associated with slower biological aging and better cellular health.

Prioritizing antioxidants in your daily diet is a practical, research-supported approach to anti-aging. These nutrients not only support cellular health but also play a protective role against neurodegenerative diseases linked to oxidative stress.

Nutrient-Dense Diet: Vital Vitamins and Minerals

In April 2019 the journal Current Nutrition Reports published a summary of studies on antioxidants and decline in mental function, including Alzheimer’s disease, one of the most common age-related diseases. As a neurodegenerative disease, Alzheimer’s reduces cognitive function.

The majority of over twenty studies showed either better brain function or better brain anatomy with the use of either the Mediterranean diet or the DASH (dietary approaches to stop hypertension) diet, compared to participants consuming other diets.

Here are the reasons why:

• The Mediterranean diet is high in fruits, vegetables, whole wheat bread, and pasta, olive oil, legumes, and nuts. All of these are foods with a high degree of antioxidants.
• The DASH diet is much like the Mediterranean, with fruits and vegetables, whole grains, low or no fat dairy products, and lean protein such as legumes, nuts, and seeds.

A healthy diet is also good for obtaining and maintaining a healthy weight. One tool to help assess body weight in relation to height, though it may not reflect body composition or health status is to calculate your body mass index (BMI).

The Centers for Disease Control and Prevention (CDC) website offers a calculator for BMI. Type in your height and weight to obtain your BMI. A normal BMI ranges between 18 and 25.

Omega-3s: For Skin and Heart Health

Cardiovascular disease risk increases with age, especially when combined with lifestyle factors like diet, activity level, or smoking.

Omega-3s are polyunsaturated fatty acids known to support heart health by reducing triglycerides and lowering inflammaging. They can even potentially reduce the risk of abnormal heart rhythms.

In May 2020, the Journal of Cutaneous Medicine and Surgery reviewed 38 studies and found that omega-3 fatty acids support the treatment of psoriasis, atopic dermatitis, acne, skin ulcers, and skin cancer. The review also highlighted their role in protecting the skin from ultraviolet (UV) radiation.

The following oils are good sources of omega-3’s. 

• Walnuts;
• Chia seeds;
• Algal;
• Hemp;
• Flaxseed;
• Perilla.

Omega-3s offer real health effects you can feel, from calming skin flare-ups to helping your heart stay strong as you age. They’re especially helpful for managing high cholesterol, a common concern as we get older.

Adding more omega-3-rich oils to your meals is an easy way to support both your skin and heart health every day.

Exercise: Stay Young and Active

In May 2022 the medical journal Aging published a review of research on exercise to reverse aging in humans. The authors concluded that to reverse the aging process, we should all exercise regularly. Most benefits occur between 150-300 minutes of moderate-intense aerobic activity, per week.

This physical activity should consist of both aerobic exercise and strength training:

• Aerobic exercise is the type that increases the rate of breathing and heart beats. Walking, swimming, and bicycle riding are classic examples of aerobic physical activity.
• Strength training works the muscles. Lifting weights is a classic example. Lifting weights, weight-bearing, and resistance exercises help to maintain bone density and keep the vertebrae muscles strong. This helps reduce risk of vertebral collapse frequently seen in aged individuals.

After a heart attack, regular exercise lowers the risk of further complications. One reason is its ability to improve the function of endothelial cells—the cells lining the heart and blood vessels. This supports tissue repair, restores cardiovascular health, and helps prevent future heart attacks.

What’s more – loss of muscle mass and muscle strength is one hallmark of aging. Physical activity helps to increase both muscle mass and the number of mitochondria in muscle cells. This helps muscles to take in sugar and burn it for energy, helping to prevent high blood sugar and type 2 diabetes, an age-related disease.

Increasing muscle mass means that the muscles will burn energy even when still, helping to eliminate excess body fat over time.

Stress Reduction: Preserve Cellular Health

In November 2021 the journal Frontiers in Molecular Neuroscience reported that microglia, cells found in the brain and spinal cord, can be altered by stress. These cells can protect the brain, but when they are damaged, they can harm other cells, affecting loss of cognitive function, and cause an increase in neuroinflammation.

Another 2004 study at the University of California at San Francisco compared 58 women ages 20 to 50, who cared for either a healthy or unhealthy child. The women caring for unhealthy children reported more perception of stress than those caring for healthy children. Greater oxidative stress was seen in those perceiving higher levels of psychological stress.

In April 2020 the journal Healthcare reported a study comparing stress reduction techniques in 15 PhD students. The students were stressed by having to give presentations. Though not a comprehensive measure of stress on its own, blood pressure was measured and utilized by researchers as an indicator of stress.

Both yoga and mindfulness were found to be effective stress reducers. See your local yoga school for lessons, or a community center near you for courses in mindfulness.

Sleep Well: Essential for Rejuvenation

According to the Mayo Clinic adults need seven to nine hours of sleep per night. Failing to get enough sleep is associated with weight gain, obesity, type 2 diabetes, high blood pressure, heart disease, stroke, and depression.

In February 2023, the medical journal Progress in Cardiovascular Disease emphasized healthy sleep to reduce risk of cardiovascular disease. Recommendations include avoiding caffeine, alcohol, heavy meals, and light in the evening.

Other good sleep hygiene practices include using the bed only for sleep and intercourse, going to bed at the same time each night, keeping your bedroom cool and comfortable, and blocking out noise and outdoor sources of light.

It is best to have a routine before bed, such as brushing your teeth, taking medications, or taking a shower or bath.

Stay Hydrated: Key to Cellular Function

Our bodies are 50-70% water depending on age, sex, and body composition. And a liquid environment is necessary for every body cell to function. All the body’s biochemical reactions take place in a liquid environment.

In January 2023, the medical journal EBioMedicine reported findings that having a high concentration of sodium in the blood, potentially from low fluid levels, puts humans at risk for accelerated biological aging, chronic disease, and premature death.

Scientists looked at over 15,000 individuals between 44 and 66 years of age. Having a blood sodium level of over 142 mmol/liter (normal range 136-145 mmol/liter) was associated with an increased risk of chronic disease and premature death.

The National Institute of Health recommends nine cups of fluids per day for women and thirteen cups for men. Hot weather, working out, having a fever, vomiting, or diarrhea increase the need for water.

Drinking plain water, tea or coffee without sugar, or effervescent water works well. Sugary drinks add calories, increase the risk of tooth decay, and contribute to metabolic disorders like type 2 diabetes.

Herbal Remedies: Natural Aging Defense

New research continues to support the role of herbs in promoting healthy aging and overall wellness. In November 2014, the West Indian Medical Journal published a review highlighting several herbs linked to longevity.

Researchers found that garlic helps regulate high blood pressure and reduce cholesterol—two major risk factors for heart disease. Cayenne was noted not only for its cardiovascular benefits and also shows potential for easing anxiety, a common concern as we age.

In a separate 2020 review published in Current Vascular Pharmacology, researchers examined additional herbs with therapeutic potential. They found that extracts from ginseng, gingko biloba, Ganoderma lucidum, Radix astragali, and Gynostemma pentaphyllum showed benefits across multiple areas of health.

These herbs showed promise in helping lower blood pressure, fight obesity and diabetes, and enhance cognitive function—factors that contribute to slowing the aging process.

What makes this particularly compelling is how different the biological age of a person can be from their chronological age. Two people of the same chronological age can experience vastly different levels of health and vitality. The difference often comes down to long-term habits, and diet plays a key role.

Fortunately, many beneficial herbs are easy to incorporate into daily meals. Not only do they add flavor, but they also support heart, brain, and metabolic health.

Try adding more of these to your diet:

• Rosemary
• Parsley
• Thyme
• Turmeric
• Oregano
• Basil
• Mint
• Cilantro
• Cumin
• Cardamom

Building longevity doesn’t require drastic change—it starts with small, consistent choices that make your meals both enjoyable and health-promoting.

Sun Protection: Avoid Premature Skin Aging

The impact from ultraviolet rays can damage skin, causing wrinkles and an older appearance. Sunburn increases the risk of skin cancer. While it is true that skin exposure to sunlight produces vitamin D, the amount of vitamin D produced with only a few minutes of sun exposure per day is adequate.

Here is what to consider:

• When enjoying the great outdoors, remember to wear sunscreen, with an SPF value of 15 or higher. Apply it a quarter to half an hour before sun exposure. Apply it liberally, using about an ounce to cover all your skin, and reapply after swimming or sweating.
• Consider wearing a hat and sunglasses between 10:00 am and 2:00 pm, when sun exposure can do the most damage. Many people find to their chagrin that they burn even on overcast days, so always take precautions.

Protecting your skin from the sun isn’t just about appearance—it’s a vital step in long-term public health. Despite the widespread use of sunscreen, many young people still underestimate the lasting impact of UV exposure.

Building sun-safe habits early can prevent premature aging and reduce the risk of skin cancer later in life.

Hormonal Health: Stay Balanced

Hormones are chemical messengers that travel through the body. They regulate metabolism, sleep, growth, and development. They also influence mood, sexual function, reproduction, and internal balance.

Too much or too little of a hormone can lead to a range of health issues. Common conditions include diabetes, hypothyroidism, hyperthyroidism, adult acne, irregular menstrual cycles, infertility, and abnormal hair growth. These imbalances can affect both physical and emotional well-being, often showing up gradually over time.

Hormonal health is sensitive to lifestyle. Chronic stress, poor sleep, and lack of physical activity can all disrupt the body’s hormonal signals. On the other hand, regular exercise, stress management, and a balanced diet support more stable hormone levels.

Small daily habits can make a lasting difference in how the body regulates these vital chemical messengers.

Conclusion

We’re only beginning to understand the exact mechanisms behind aging, but one thing is clear: lifestyle changes have the power to reshape how we age.

Two people of the same age can experience old age very differently—while one struggles with decline, the same person could thrive with the right habits in place. From brain function to bone health, daily choices influence how well our bodies hold up over time.

The path to reversing aspects of aging isn’t found in a single breakthrough, but in consistent actions. Keep learning, take care of your body, and invest in the habits that support a longer, healthier life.

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Frequently Asked Questions

How is the growth hormone related to aging?

Growth hormone (GH) plays a crucial role in cell regeneration, metabolism, and muscle maintenance. As we age, GH levels naturally decline, which is associated with decreased muscle mass, increased fat accumulation, and reduced skin elasticity. This decline contributes significantly to the visible and physiological signs of aging.

Can exercise really make you biologically younger?

Yes, regular exercise can make you biologically younger. Both aerobic exercise and resistance training improve cellular function, reduce inflammation, and enhance mitochondrial health. Together, they help delay aging markers and lower the risk of medical conditions like heart disease, diabetes, and cognitive decline.

For instance, a study from Loma Linda University Health found that even small doses of regular exercise in sedentary older adults can significantly slow the aging process at the molecular level, reducing biological age by nearly 3.6 years.

Can reversing inflammation help reverse aging?

Yes, reversing inflammation can help reverse aspects of aging. Chronic inflammation accelerates aging by damaging tissues and promoting the accumulation of senescent cells—dysfunctional cells that no longer divide but release harmful signals. Reducing inflammation can improve these cells, as well as tissue repair, and supports healthier aging at the cellular level.

How do hormones influence the aging process, and can balancing them reverse aging?

Hormones play a crucial role in aging, and optimizing them through clinical endocrinology can positively impact healthspan. Balanced hormone levels influence gene expression, support healthy metabolism, and regulate cholesterol levels. Some therapies may also affect DNA methylation, a key marker of biological age, suggesting that targeted hormonal interventions can contribute to reversing signs of aging at the molecular level.

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