In the quest for longevity and better health, a new frontier has emerged — measuring biological age. Unlike chronological age, which is the number of years you've lived, biological age reflects how old your body appears to be based on tests that look at how healthy your cells are. Research has shown that biological age may be a more accurate predictor of future health risks than chronological age. That means your eye health, too. 

As we age, both in years and on a cellular level, the risk of cardiovascular and renal diseases increases. This cellular aging can lead to conditions like hypertension (high blood pressure) and chronic kidney disease, which are more common in those with higher biological ages. Regular health monitoring and maintaining a healthy lifestyle are essential to manage these risks effectively. It’s also normal to notice some changes in your vision. Common age-related problems include presbyopia, glaucoma, dry eyes, cataracts, and macular degeneration.  

We can’t turn back the clock to make us any younger, but there are steps you can take to lower your biological age and up your odds of preserving your eye health for as long as possible.  

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What is biological age? 

Biological age is a concept that gauges the age of your cells, tissues, and organs, which can be different from your chronological age. These types of measurements can provide insight into your future health and longevity. Scientists believe that biological age is influenced by a combination of genetic, environmental, and lifestyle factors. While your chronological age is a fixed number, your biological age can change depending on how well you take care of your body. 

There are several ways to determine biological age, ranging from blood tests and DNA analysis to more complex imaging techniques. It can even be done by testing the retina of the eyes, which is the light-sensitive tissue layer in the back of the eyeball. 

Despite its potential, there is currently no one standard method for measuring biological age. Different tests can produce varying results. 

Measuring biological age through optometry 

Optometry has emerged as a promising field for measuring biological age through routine eye exams. The eye, particularly the retina, provides a unique window into the body’s overall health. 

When you visit the eye doctor, they  may use retinal imaging to get a clearer picture of the health of your eye. This gives them a baseline so they can track changes over time. 

Thanks to new retinal imaging technology called Retinal BioAge*, however, optometrists can detect signs of aging and disease that go beyond eye-health issues. During an eye exam, optometrists can use Retinal BioAge to predict the biological age of the retina.  

This age is compared to your chronological age to show if your biological age is higher or lower than the date on your driver’s licence. This information can be helpful to catch health problems early and to personalize health strategies for your eye health and beyond. 

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Improving your biological age with lifestyle changes 

Healthy living and good choices can help the cells of your body age more slowly. Try these tips to help preserve your vision and overall health for as long as possible. 

• Eat a healthy diet. Meals that contain a variety of fruits and vegetables, whole grains, and lean protein may help turn back your biological clock. A study in the Journal of Nutrition, Health and Aging found that a healthy diet can lower biological age even more effectively than exercise does. 
• Add more movement into your day. While healthy eating may have a bigger impact on biological aging than exercise, that same study found that exercise is also an effective way to improve it. Health experts recommend that people get 150 minutes of moderate-intensity aerobic activity every week. They also suggest doing resistance or weight training at least twice a week.  
• Get enough sleep. Quality rest allows our bodies to refresh our mood and energy levels, but it’s also a period of time where our cells can be regenerated. Aim for getting 7 to 8 hours a night to make the most of your nightly mattress time. Also try to keep the temperature cool in your bedroom, avoid caffeine in the evenings, and don’t use glowing screens from electronic devices before bedtime. All those things can help you get the sleep your body needs. 
• Try stress-management techniques. Feeling too tightly wound — all the time — takes a toll on our bodies on a cellular level. But research has found that stress-induced biological age is reversible. Activities such as yoga, meditation, deep breathing, and knitting may help relax you.  
• See your America’s Best eye doctor regularly. Regardless of your chronological or biological age, an annual eye exam can help spot vision problems early, when they are easier to treat. Scheduling an appointment is easy, just click here to get started.  

See our sources: 
Biological age: Max Planck Institute for Biology of Ageing 
Aging and your eyes: National Institute on Aging 
Age-related eye problems: Cleveland Clinic 
Retinal testing and age gap: British Journal of Ophthalmology 
Diet, exercise and biological aging: Journal of Nutrition, Health and Aging 
Sleep and biological aging: Current Opinion in Endocrine and Metabolic Research 
Stress and biological aging: National Institute on Aging