Experts: Four common habits speed biological aging; stress and isolation often overlooked

A panel of medical and nutrition experts convened by US News & World Report identified four everyday habits that, if left unchecked, can accelerate biological aging — and singled out unmanaged stress and social isolation as frequently overlooked contributors.

The survey of 53 members of US News’s Medical Review Board and Best Diets Panel — including physicians, registered dietitians, fitness professionals and pharmacists — ranked lack of regular physical activity, smoking, a diet high in ultra-processed foods and poor sleep hygiene as the most common mistakes that speed aging. Panelists tied inactivity as the most cited factor, with 57 percent naming it as a primary concern.

Experts summarized the biological pathways through which those behaviors influence aging: chronic low-grade inflammation, oxidative stress, shortened telomeres (the protective caps on chromosomes) and diminished organ and immune function. "Focus on the basics. Prioritizing daily physical activity and a healthy diet is the most effective way to ensure healthy aging," said Shanley Chien, senior editor of health at US News.

Physical inactivity was the most commonly cited misstep. Research cited by the panel links regular exercise to preservation of telomere length and to reductions in inflammation and muscle loss — factors associated with slower cellular aging and lower risk of age-related conditions. The Physical Activity Guidelines for Americans recommend adults aim for 150 minutes of moderate-intensity aerobic activity per week plus two days of muscle-strengthening activity.

Smoking, named by 34 percent of panelists as a top aging accelerant, remains a major public-health threat. About 28 million U.S. adults, roughly 11.6 percent of the adult population, reported smoking cigarettes in 2022. Smoking damages cells, weakens immune defenses and increases risks for lung cancer, heart disease, stroke, type 2 diabetes and chronic obstructive pulmonary disease.

Dietary choices that favor ultra-processed foods also drew widespread concern. Studies cited by the panel estimate that highly processed items — such as chips, sugary drinks and packaged meats — make up a large portion of many American diets, in some analyses approaching 70 percent. Experts linked such diets to obesity, type 2 diabetes, certain cancers, mood disorders and premature mortality.

Sleep and diet were tied by 30 percent of respondents as the third-most damaging habits. The panel stressed that sleep supports essential brain functions including cellular repair, memory consolidation and the clearance of metabolic waste through brain systems such as the glymphatic pathway. Most adults are advised to target seven to nine hours of sleep per night.

Beyond the four headline behaviors, the panel called attention to other factors that are sometimes undervalued in discussions of healthy aging. High chronic stress levels and a lack of meaningful social connections emerged as common, yet often overlooked, contributors to poorer health in later years. Panelists urged a broader view of healthy aging that includes mental, emotional and social well-being alongside physical measures.

"A true healthy life isn’t only about what’s on your plate or how often you hit the gym — it’s also about a holistic approach that includes mental, emotional and social well-being," Chien said. Experts emphasized that changes do not have to be extreme to matter; modest, consistent improvements in activity levels, diet quality, sleep and stress management can yield measurable benefits over time.

The survey results align with broader public-health guidance that frames aging as a multifactorial process influenced by lifestyle, environment and social factors. Clinicians and public-health officials say interventions that boost physical activity, reduce tobacco use, improve dietary patterns and protect sleep — alongside efforts to reduce chronic stress and foster social connection — offer the most evidence-based path to extending healthy life expectancy.

The US News panel’s findings underscore that everyday choices accumulate: regular exercise and a nutritious diet remain the foundations recommended by experts to slow biological aging, while smoking, persistent poor sleep, diets high in ultra-processed food and unaddressed stress can hasten age-related decline.