Aging is often framed as something that simply happens to us, dictated by genetics and time. But research continues to show that how we age is far more dynamic. Daily habits, stress resilience, sleep, nutrition, and mindset all quietly shape the aging process on a cellular level. In this edition of Ask Dr. Shilpa, we explore how much of aging is truly within our control and where small, intentional shifts can make a meaningful difference.

How much of the aging process is actually within our control compared to what is determined by genetics?

This is a question scientists and many of us personally have been exploring for decades: how much of aging is written into our genes, and how much is shaped by how we live?

Researchers have long studied the so-called Blue Zones, geographic regions such as Okinawa (Japan) and Sardinia (Italy), where people live exceptionally long and healthy lives. These populations share common traits: strong social connections, regular physical activity built into daily life, lower chronic stress, and dietary patterns rich in whole, minimally processed foods. Importantly, no single factor fully explains their longevity. It appears to be the synergistic effect of lifestyle, environment, and mindset rather than genetics alone.

Some genetic studies suggest that genetics account for far less of human lifespan than previously believed. Studies on identical twins show that despite sharing identical DNA, twins often diverge significantly in health outcomes and lifespan depending on lifestyle factors. A sedentary lifestyle combined with poor nutrition is a killer.

While aging research is still evolving, growing evidence suggests that psychological and cognitive resilience may be one of the most powerful, yet underappreciated, determinants of aging. Adaptability, purpose, and emotional regulation are linked to healthier stress responses and improved longevity outcomes. When individuals are chronically misaligned with their values, work patterns, or expectations, the nervous system remains in a persistent state of strain. Over time, this imbalance may contribute to accelerated aging at both the cellular and systemic levels.

What are some of the most common daily behaviors that quietly speed up aging?

Aging is a natural phenomenon. However, premature aging can accelerate due to certain behaviors. One of the biggest contributors is chronic stress. Even when stress feels manageable, persistently elevated cortisol increases inflammation, impairs immune function, and is associated with shortened telomeres, the protective caps at the ends of chromosomes that serve as a marker of cellular aging.

A sedentary lifestyle is another major contributor. Prolonged sitting and low daily movement are linked to reduced mitochondrial function, loss of muscle mass, insulin resistance, and increased mortality risk. These are all core drivers of biological aging.

If someone wanted to start aging in a healthier way this week, what are three habits you would tell them to focus on first?

Move daily, not just singular workouts. Incorporating regular walking, light resistance training, and movement breaks throughout the day helps preserve muscle mass, insulin sensitivity, and mitochondrial function, all of which strongly predict longevity.

Support stress recovery. Practices that activate the parasympathetic nervous system, such as deep breathing, morning sunlight exposure, and consistent daily routines, help normalize cortisol rhythms and reduce chronic inflammation. Nutrients like magnesium and adaptogenic botanicals, such as ashwagandha, have also shown benefits in supporting stress resilience.

Live with intention. This is the core philosophy that we at Cymbiotika operate and strive for every day. This is not a simple habit but rather a continued commitment to more mindful living that impacts long-term health. Mindful living that encompasses self-care, quality diet, proactive mental and physical awareness, and contributing to community is the essence of human life and deeply impacts healthy aging.

What role does stress play in how fast we age, and how can someone support a calmer nervous system?

In my opinion, stress is the number one accelerator of aging. Normally, cortisol follows a circadian rhythm. It is highest in the early morning, signaling the body to wake up, and gradually declines throughout the day, reaching its lowest point at night. Chronic stress disrupts this rhythm, leading to increased inflammation, impaired immune function, muscle breakdown, and accelerated cognitive aging.

Studies show that prolonged activation of the stress response increases cortisol and inflammatory signaling, which is associated with shortened telomeres, a marker of cellular aging.

Eliminating stress completely is almost impossible. However, we can reduce stress and improve stress recovery. Simple daily practices like slow, deep breathing and getting morning sunlight help regulate the body’s circadian rhythm and support healthier cortisol patterns.

Nutritionally, magnesium plays a central role in nervous system regulation, while botanicals such as ashwagandha have demonstrated benefits in reducing perceived stress and lowering cortisol levels in human studies.

Beyond physiology, unresolved stress often stems from misalignment. When daily life conflicts with our values, personality, and intentions, the nervous system remains in a constant state of strain. Over time, this may be one of the fastest drivers of accelerated aging.

How does sleep quality influence the way we age, and what are the easiest ways to improve it?

Sleep is one of the most powerful regulators of healthy aging. This is when the body performs cellular repair, maintenance, and recovery. Sleep impacts tissue repair, hormonal regulation, cortisol balance, insulin sensitivity, and brain and metabolic health.

Both the quantity and quality of sleep matter. Poor sleep accelerates inflammation, insulin resistance, and cognitive decline, while high-quality sleep is associated with healthier aging markers. Chronic sleep deprivation increases oxidative stress and impairs DNA repair pathways.

The good news is that sleep is a modifiable behavior. Aim for seven to nine hours per night. Maintain a cool, dark, and quiet sleep environment, reduce screen time and LED exposure closer to bedtime, and avoid caffeine, alcohol, and heavy meals at night. Emerging evidence also suggests that catch-up sleep can be beneficial when anticipating periods of high stress.