Looking older than your age? Here's why biological age differs from the calendar

Biological age measures how well the body is functioning by looking at a range of factors — metabolic function, inflammatory response, and the processes of cellular damage and repair. While genetics play a role, lifestyle choices can have an even greater long-term impact on health and physical function.

Herbalife, a global health and wellness company, on Thursday offered recommendations on diet, exercise and sleep for maintaining a healthy biological age.

When it comes to healthy aging, getting a broad range of nutrients matters more than relying on any single food. The Mediterranean diet — centered on vegetables, fruit, nuts, olive oil and fish — is widely regarded as one of the most effective eating patterns for slowing the aging process.

Protein is essential for preserving muscle mass and physical function. Vitamin D and calcium are important for bone health. Adding fermented foods such as yogurt and kimchi to the diet can also support gut health.

Regular physical activity is equally important. Exercise supports cardiovascular function and metabolic health, and combining aerobic and strength training is particularly effective at preventing the loss of muscle mass and strength. For most adults, health guidelines recommend at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training on two or more days.

Sleep plays a critical role in physical recovery and metabolic regulation — both of which are closely linked to healthy aging. Chronic poor sleep or insufficient rest can lead not only to fatigue and difficulty concentrating but also to broader challenges in maintaining overall health.

To support better sleep, experts recommend keeping a consistent schedule — going to bed and waking up at roughly the same time each day.