The clock is ticking towards 2026, but your body does not have to follow it. Science suggests that simple lifestyle changes can slow the ageing process and, in some cases, modestly reverse biological markers of age.

You still have a few weeks before the new year – that’s plenty of time to start.

Here are five tweaks that research shows can make a real difference.

1. Move in short, sharp bursts

Forget long gym sessions. Studies call brief, frequent activity exercise snacks. Ten minutes of brisk walking three times a day can improve blood pressure and insulin sensitivity more effectively than one long session.

Climb the stairs while the kettle boils, walk around the block after lunch, or march on the spot during adverts. Small bouts of movement are linked to better metabolic health and may support younger biological function over time.

2. Swap to a Mediterranean-style plate

Fill half your plate with vegetables, a quarter with beans, lentils or nuts, and a quarter with fish, chicken or eggs. Drizzle extra-virgin olive oil over everything. Research shows that diets like the Mediterranean diet can improve DNA methylation patterns associated with ageing.

“Given that epigenetic patterns appear to be reversible, it may be that eliminating 10 grams of added sugar per day is akin to turning back the biological clock by 2.4 months, if sustained over time,” co-senior author Barbara Laraia, PhD, RD, a UC Berkeley professor in the Food, Nutrition and Population Health programme stated.

No supplements are needed, just real, everyday food.

3. Cut added sugar

Limit added sugar to small amounts. One can of fizzy drink or a chocolate bar can exceed this easily. Swap cereal for porridge with berries, fizzy drinks for water with lemon, and chocolate bars for a square of dark chocolate.

Lower sugar intake is associated with better metabolic health, reduced inflammation, and, in some studies, a slower epigenetic ageing rate.

4. Sleep seven to nine hours

Set a consistent bedtime. If you need to be up at 7 am, aim to sleep by 11 pm at the latest. Keep your bedroom dark, cool, and phone-free. Good-quality sleep supports cellular repair, mental clarity, and metabolic health.

Research shows that even a week of proper sleep can improve markers linked to biological ageing.

5. Stand and breathe for two minutes, twice a day

When stress hits, stand tall, place one hand on your belly, and breathe in for four seconds, out for six. Repeat ten rounds. Simple breathing exercises help calm the nervous system and reduce cortisol, a stress hormone linked to faster cellular ageing.