100 grams of common Indian dairy food can help increase your lifespan. Scientists share the secret for slow biological ageing

Many people spend a lot of money on supplements and anti-ageing products in the hope of living a longer and healthier life. But a new study suggests that one common dairy food already found in many Indian homes may be linked to slower biological ageing when combined with a healthy diet and regular exercise.

The findings, published in the journal Aging, showed that eating 100 grams of plain probiotic yogurt every day, along with following healthy eating habits and moderate physical activity, was associated with a slower pace of biological ageing in a group of older men.

What did the study find?

The clinical trial involved 48 overweight men in Japan between the ages of 50 and 74. Researchers followed the participants for 12 weeks. Half of them continued with their usual routines, while the other half followed a structured wellness plan.


The intervention group was asked to eat 100 grams of plain probiotic yogurt daily. They also received personalised dietary advice, which included avoiding overeating, cutting down on unnecessary snacking and staying away from sugary drinks. In addition, they were told to walk or use a stepper machine for around 30 minutes at least three days a week.

To understand whether these changes affected ageing, scientists collected blood samples before and after the study and examined DNA for chemical markers linked to biological age.

How was ageing measured?

Instead of looking at the participants' actual age, researchers used a tool called DunedinPACE, which estimates how quickly the body is ageing at the cellular level.

The results showed that the men who followed the wellness programme experienced a statistically significant reduction in their pace of biological ageing compared with those who did not change their routine. On average, their biological ageing slowed by around 2.2%.

Researchers noted that this reduction was similar to what another two-year US study observed after participants reduced their daily calorie intake by 25%.

Interestingly, the slower ageing rate was not directly linked to weight loss. The improvement did not depend on changes in body mass index (BMI) or the exact number of exercise sessions completed during the study.

The researchers also found improvement in a DNA marker associated with kidney function.

Scientists say yogurt alone is not the answer

While the findings are encouraging, the researchers cautioned against assuming that yogurt alone produced the benefits.

Because the study combined three lifestyle changes — probiotics, healthier eating and regular exercise — the authors concluded that the anti-ageing effects cannot be attributed to any single factor. Instead, the slower ageing rate appears to be the result of the combined lifestyle changes.

The researchers also acknowledged several limitations. The study included only 48 participants, lasted just 12 weeks, and involved only overweight Japanese men, meaning the findings may not apply to everyone. They added that more research is needed to determine whether these short-term biological changes lead to lasting health benefits.

Healthy habits matter more than expensive wellness trends

The findings also fit into a broader conversation about healthy ageing. Speaking to NPR while discussing his book Eat Your Ice Cream: Six Simple Rules for a Long and Healthy Life, oncologist and bioethicist Dr. Zeke Emanuel criticised the growing wellness industry for promoting costly products without strong scientific evidence.

"Mostly anger at the wellness industrial complex," Emanuel said, explaining why he wrote the book.

He also encouraged people to include more fermented foods in their diets because they support gut health.

"Evolution would have gotten rid of them if they weren't there for a reason. And so treating them well, through eating more fermented foods, whether it's yogurt or cottage cheese or hard cheeses like gruyere or kimchi or sauerkraut, good things for us," Emanuel said.

Along with eating fermented foods, Emanuel stressed the importance of getting enough sleep, staying physically active and maintaining a sense of purpose in life as key habits that support long-term health.