# Lifestyle impacts on biological aging > Developing situation record from CLSTR: https://clstr.news/situations/lifestyle-impacts-on-biological-aging > Updated: 2026-10-10T23:30:35.000Z. Sources: 5. Developments: 2. Research indicates that biological aging can be influenced by lifestyle factors, specifically sleep quality and dietary habits. A study by the Karolinska Institute found that poor sleep—characterized by insomnia, snoring, or daytime sleepiness—is linked to brains that appear, on average, one year older than a person’s chronological age. Potential drivers for this include chronic inflammation and disruptions to the brain’s waste elimination system. Experts suggest that dietary choices, such as consuming proteins for breakfast and balancing proteins with carbohydrates at dinner to aid melatonin production, can support sleep health. Further research published in the journal Aging suggests that biological aging can be slowed through targeted interventions. A 12-week study involving overweight men demonstrated that combining regular physical activity, reduced sugar consumption, specific probiotic intake, and personalized nutritional counseling can significantly impact biological markers. Specialists recommend a Mediterranean-style diet rich in antioxidants, vegetables, and whole grains to mitigate genetic risks for diseases such as diabetes and heart disease. ## Timeline ### 2026-10-10: Lifestyle changes can slow biological aging process Medical experts and recent research indicate that biological aging can be slowed through lifestyle changes, including Mediterranean dieting, regular exercise, and improved sleep habits. 2 sources. https://clstr.news/cluster/lifestyle-changes-can-slow-biological-aging-process ### 2026-10-05: Sleep quality linked to accelerated brain aging and dietary habits Studies show poor sleep can accelerate biological brain aging by an average of one year. Experts recommend protein-rich breakfasts and balanced dinners to support melatonin production and sleep quality. 3 sources. https://clstr.news/cluster/sleep-quality-linked-to-accelerated-brain-aging-and-dietary-habits --- Cite as: Lifestyle impacts on biological aging. CLSTR, https://clstr.news/situations/lifestyle-impacts-on-biological-aging