By Saiyed M. Fauzan Ali

To be honest, we all want to turn back the hands of time when it comes to the aging of our skin and body. Although there are a few who have a mindset of aging gracefully – the ones who welcome their forehead crease as a sign of wisdom – they deserve a salute. But there are many of us who are obsessed with feeling younger every passing day and are constantly searching for that mystical fountain of youth.

When it comes to your age, there are two numbers. The chronological age, which represents the number of birthdays you’ve had. And then there is the biological age – how old your body appears to be based on its function and the wear & tear your cells have gone through. I believe that the chronological age is just a number which has no significance. The real number that matters the most is how old are you biologically, and lucky for us it can be reversed. If you take care of your body then it is possible to be 30 years old chronologically with a 20-year-old biological age. Similarly, if you rely on junk food and let yourself go then it is quite possible to have a 40-year-old biological age when you celebrate your 30th birthday. You might have come across people who you thought were 25 or 26 years old when they were in fact 3-4 years older than how they actually appeared. Bravado aside, many people who don’t know my actual age often guess it wrong and believe that I’m 25 or 26 years old when I’m actually 30. This is called reverse aging and while some people have it in their genetics, there are still proven and natural ways to reverse your biological age and look a lot younger than you actually are.

In this article, we’re going to look at how to reverse our biological clock at a cellular level and keep our body young. But before we get on with this article, I want you to forget the chronological number and focus on living a strong and healthy life regardless of how old you get.

When it comes to preventing those wrinkles, early gray hair, and keeping your face plump and firm, you don’t need to rely on anti-aging potions. All you need are some small and smart adjustments to your diet and your lifestyle. With only a few changes you can erase the effects of time and also maintain a healthy and strong body. Chris Mohr, Ph.D. and the owner of claims that eating certain foods and drinking certain beverages can improve the look and feel of our skin and boost our energy levels.


Research has proved that eating Blueberries and Nuts can help prevent premature aging and improve the quality of your skin1. Both Blueberries and Nuts are loaded with antioxidants. Moreover, nuts especially Pistachios are packed with Protein, healthy dietary fats, Vitamin E, Vitamin B6, and Lutein. Vitamin E and B6 are important for skin development and maintenance while Lutein is an eye vitamin which improves the eyesight and prevents age-related eye diseases. If you cant find blueberries then go for other sources of antioxidants like leafy green vegetables.


Greek yogurt is loaded with protein and probiotics which is good for the muscles and gut microbiome. As an added bonus, Greek yogurt can increase muscle size, optimize body composition, improve skin quality, and adds a glow to your face making you look younger and fresh all the time2.


Although coffee gets a bad rap, it’s actually good for health unless you put sugar and cream in your cup. Research shows that coffee prevents the chances of dying from heart disease and helps repair the damage to the cells3. Moreover, Coffee is one of the top ingredients in the cosmetics industry. Coffee is rich in antioxidants and caffeine which is great for the skin. It treats puffy eyes, removes dark circles, repair damages done by UV rays, and exfoliates the dead skin cells to regenerate the new ones. Hence, it’s the best anti-aging regimen for your skin. I recommend buying the Nicaraguan Coffee Intense Awakening Mask from the Body Shop because I have been using this product for almost 3 months and it does exactly what it says on the bottle. It costs around $29 (4,690 PKR) and the benefits outweigh the cost.


Salmon is rich in Omega-3 fats which protects the skin, brain, eyes, and heart. Moreover, the protein found in salmon is found to improve our bone density and strength, reduces depression and improves the nervous system4. Similarly, Eggs are rich in selenium and HDL (High-density lipoprotein aka Good Cholesterol). Selenium plays a major role in Anti-Aging as it helps protect the skin’s quality and elasticity. Hence, eggs should be a part of a healthy and balanced diet to maintain muscle strength and protect skin from damage.


Spinach is a nutrient powerhouse – remember Popeye? Every time the guy got knocked off his feet by Brutus, he ate spinach to get back stronger. Spinach is also rich in protein which is good for muscle size and strength. Plus, eating Spinach keeps your skin healthy and hydrated, and you can easily add boiled spinach to your salad or in your morning green smoothie.


The delicious treat of the summer helps you feel like a kid again and improves the quality of your skin. Watermelon is rich in lycopene and beta-carotene. These two supplements are best at protecting our skin and repairing damaged skin cells. Hence, making us look younger and fresh. The best replacement for watermelon are beets. They are best for your skin and muscle size – Plus, they help reveal that big and beautiful bicep vein that you so much crave for – So, if you cant find watermelons then I suggest you go for beets.

Although, there are some highly effective anti-aging supplements available in the market, for instance, the dietary supplement by the Vitamin Company that goes by the name ‘Ageless’ has a unique blend of selenium, Alpha lipoic acid, DHEA, L-Carnosine & Nettle Leaf Extract. All these herbal and nutritional components are designed to improve the quality of the skin and prevent premature graying of hair. However, you also need to maintain a healthy diet along with supplementation if you truly wish to reverse your biological age.

Some More Advice….

I strongly recommend that you exercise daily to upgrade your mitochondria. Mitochondria are the power generators for our cells. The mitochondria slow down as we age and produce less energy. This results in decreased muscle mass, fatigue, and declining cardiovascular health. Upgrading the mitochondria can significantly reverse our biological age and make us feel like we’re back in our twenties again. HIIT cardio is the best type of exercise one can do to improve the mitochondrial function5. Hence, getting physically fit like a teenager. Similarly, working out daily can also turn on our ‘Autophagy’ which keeps our cells young and new. As a result, our whole system becomes highly efficient. Research has proved that exercise can increase cellular turnover and cleanses the damaged cellular parts, which is related to a decline in aging6. And off course, sleep well because catching enough ZZZ’s on a regular basis has a significant effect on the health of your skin.

Till next time, stay blessed and stay young!


  1. Rusu, M.E., Gheldiu, A.M., Mocan, A., Vlase, L. and Popa, D.S., 2018. The anti-aging potential of tree nuts with a focus on the phytochemical composition, molecular mechanisms and thermal stability of major bioactive compounds. Food & Function, 9(5), pp.2554-2575.
  2. Bridge, A., Brown, J., Snider, H., Nasato, M., Ward, W.E., Roy, B.D. and Josse, A.R., 2019. Greek Yogurt and 12 Weeks of Exercise Training on Strength, Muscle Thickness and Body Composition in Lean, Untrained, University-Aged Males. Frontiers in nutrition, 6.
  3. Grosso, G., Godos, J., Galvano, F. and Giovannucci, E.L., 2017. Coffee, caffeine, and health outcomes: an umbrella review. Annual review of nutrition, 37, pp.131-156.
  4. Sissener, N.H., 2018. Are we what we eat? Changes to the feed fatty acid composition of farmed salmon and its effects through the food chain. Journal of Experimental Biology, 221(Suppl 1), p.jeb161521.
  5. Chou, C.H., Fu, T.C., Tsai, H.H., Hsu, C.C., Wang, C.H. and Wang, J.S., 2019. High-intensity interval training enhances mitochondrial bioenergetics of platelets in patients with heart failure. International journal of cardiology, 274, pp.214-220.
  6. Escobar, K.A., Cole, N.H., Mermier, C.M. and VanDusseldorp, T.A., 2019. Autophagy and aging: Maintaining the proteome through exercise and caloric restriction. Aging cell, 18(1), p.e12876.

– Saiyed M. Fauzan Ali is an MBA/M. Phil specialized in Supply Chain Management and a Certified LSS (USA). The Author has worked in the past as a research analyst and a critical reviewer. He is the founder of The Health Sphere and a fitness and writing enthusiast. You can follow the author on Instagram @saiyedfauzan or visit his Linkedin Profile

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