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4@media(min-width:1366px){.space-after-xx-small{margin-bottom:80px}}@media(min-width:1600px){.space-after-xx-small{margin-bottom:80px}}@media(min-width:1920px){.space-after-xx-small{margin-bottom:80px}}@media(min-width:2560px){.space-after-xx-small{margin-bottom:90px}}.space-after-x-small{margin-bottom:80px}@media(min-width:577px){.space-after-x-small{margin-bottom:80px}}@media(min-width:768px){.space-after-x-small{margin-bottom:100px}}@media(min-width:992px){.space-after-x-small{margin-bottom:100px}}@media(min-width:1366px){.space-after-x-small{margin-bottom:120px}}@media(min-width:1600px){.space-after-x-small{margin-bottom:120px}}@media(min-width:1920px){.space-after-x-small{margin-bottom:120px}}@media(min-width:2560px){.space-after-x-small{margin-bottom:130px}}.space-after-small{margin-bottom:80px}@media(min-width:577px){.space-after-small{margin-bottom:80px}}@media(min-width:768px){.space-after-small{margin-bottom:100px}}@media(min-width:992px){.space-after-small{margin-bottom:120px}}@media(min-width:1366px){.space-after-small{margin-bottom:140px}}@media(min-width:1600px){.space-after-small{margin-bottom:160px}}@media(min-width:1920px){.space-after-small{margin-bottom:160px}}@media(min-width:2560px){.space-after-small{margin-bottom:170px}}.space-after-default{margin-bottom:120px}@media(min-width:577px){.space-after-default{margin-bottom:120px}}@media(min-width:768px){.space-after-default{margin-bottom:120px}}@media(min-width:992px){.space-after-default{margin-bottom:120px}}@media(min-width:1366px){.space-after-default{margin-bottom:120px}}@media(min-width:1600px){.space-after-default{margin-bottom:160px}}@media(min-width:1920px){.space-after-default{margin-bottom:160px}}@media(min-width:2560px){.space-after-default{margin-bottom:170px}}.space-after-medium{margin-bottom:60px}@media(min-width:577px){.space-after-medium{margin-bottom:60px}}@media(min-width:768px){.space-after-medium{margin-bottom:80px}}@media(min-width:992px){.space-after-medium{margin-bottom:140px}}@media(min-width:1366px){.space-after-medium{margin-bottom:160px}}@media(min-width:1600px){.space-after-medium{margin-bottom:160px}}@media(min-width:1920px){.space-after-medium{margin-bottom:180px}}@media(min-width:2560px){.space-after-medium{margin-bottom:190px}}.space-after-large{margin-bottom:80px}@media(min-width:577px){.space-after-large{margin-bottom:80px}}@media(min-width:768px){.space-after-large{margin-bottom:120px}}@media(min-width:992px){.space-after-large{margin-bottom:120px}}@media(min-width:1366px){.space-after-large{margin-bottom:160px}}@media(min-width:1600px){.space-after-large{margin-bottom:180px}}@media(min-width:1920px){.space-after-large{margin-bottom:180px}}@media(min-width:2560px){.space-after-large{margin-bottom:190px}}.space-after-x-large{margin-bottom:120px}@media(min-width:577px){.space-after-x-large{margin-bottom:120px}}@media(min-width:768px){.space-after-x-large{margin-bottom:120px}}@media(min-width:992px){.space-after-x-large{margin-bottom:160px}}@media(min-width:1366px){.space-after-x-large{margin-bottom:180px}}@media(min-width:1600px){.space-after-x-large{margin-bottom:200px}}@media(min-width:1920px){.space-after-x-large{margin-bottom:240px}}@media(min-width:2560px){.space-after-x-large{margin-bottom:250px}}.space-after-xx-large{margin-bottom:140px}@media(min-width:577px){.space-after-xx-large{margin-bottom:140px}}@media(min-width:768px){.space-after-xx-large{margin-bottom:140px}}@media(min-width:992px){.space-after-xx-large{margin-bottom:180px}}@media(min-width:1366px){.space-after-xx-large{margin-bottom:200px}}@media(min-width:1600px){.space-after-xx-large{margin-bottom:220px}}@media(min-width:1920px){.space-after-xx-large{margin-bottom:260px}}@media(min-width:2560px){.space-after-xx-large{margin-bottom:270px}}.color-primary{color:#3742ae;color:var(--primary)}.color-white-c{color:var(--white-c)}.color-black-c{color:var(--black-c)}.color-primary-grey{color:#09091f;color:var(--primary-grey)}.color-primary-blue{color:#3742ae;color:var(--primary-blue)}.color-dark-blue-grey{color:#09091f;color:var(--dark-blue-grey)}.color-dusk{color:#3c3c65;color:var(--dusk)}.color-dusk-two{color:#616182;color:var(--dusk-two)}.color-pale-purple{color:#a7a7bd;color:var(--pale-purple)}.color-pale-grey{color:#f5f5f7;color:var(--pale-grey)}.color-dusty-orange{color:#ea6739;color:var(--dusty-orange)}.color-leather{color:var(--leather)}.color-brownish-red{color:#9a4424;color:var(--brownish-red)}.color-red{color:var(--red)}.color-ocean-green{color:#469775;color:var(--ocean-green)}.color-blueberry{color:#3742ae;color:var(--blueberry)}.color-lighter-purple{color:#9654ff;color:var(--lighter-purple)}.color-warm-pink{color:#f4557a;color:var(--warm-pink)}.color-diet{color:#41af32;color:var(--diet)}.color-alabaster{color:var(--alabaster)}.color-disabled{color:#7d7eb1;color:var(--disabled)}.color-dusty-orange-active{color:var(--dusty-orange-active)}.color-diet-active{color:#39992b;color:var(--diet-active)}.color-alice-blue{color:#f1f9ff;color:var(--alice-blue)}.color-bunker{color:#050708;color:var(--bunker)}.color-mirage{color:#181934;
4color:var(--mirage)}.color-royal-blue{color:#2f80ed;color:var(--royal-blue)}.color-picton-blue{color:#56ccf2;color:var(--picton-blue)}.color-manatee{color:#9492a3;color:var(--manatee)}.color-jaguar{color:#050218;color:var(--jaguar)}.color-white-smoke{color:#f4f4f4;color:var(--white-smoke)}.color-hawkes-blue{color:var(--hawkes-blue)}.color-bs-dark{color:#09091e;color:var(--bs-dark)}.color-grey-bombay{color:#b4b8c2;color:var(--grey-bombay)}.color-dolphin{color:#636384;color:var(--dolphin)}.color-jungle-green{color:#279998;color:var(--jungle-green)}.color-multisport{color:#3944a8;color:var(--multisport)}.color-my-benefit{color:var(--my-benefit)}.color-benefit-lunch{color:#41a62a;color:var(--benefit-lunch)}.color-multi-bilet{color:#3bb6b5;color:var(--multi-bilet)}.color-multi-kafeteria{color:var(--multi-kafeteria)}.color-success{color:#119a72;color:var(--success)}.color-information{color:#575edb;color:var(--information)}.color-warning{color:#ecb822;color:var(--warning)}.color-error{color:#f42d45;color:var(--error)}.color-heliotrope{color:#9453fc;color:var(--heliotrope)}.color-froly{color:#f67795;color:var(--froly)}.color-french-rose{color:#f4557a;color:var(--french-rose)}.color-razzmatazz{color:#e50051;color:var(--razzmatazz)}.color-fuel-yellow{color:#ecb822;color:var(--fuel-yellow)}.color-steel-gray{color:#212134;color:var(--steel-gray)}.color-fiord{color:#3c3d62;color:var(--fiord)}.color-comet{color:#616180;color:var(--comet)}.color-spun-pearl{color:#a7a8bb;color:var(--spun-pearl)}.color-ghost{color:#c3c4d4;color:var(--ghost)}.color-mischka{color:#dadbe9;color:var(--mischka)}.color-athens-gray{color:#f5f5f7;color:var(--athens-gray)}.color-athens-gray-second{color:#f1f0f4;color:var(--athens-gray-second)}.color-concrete{color:#f2f2f2;color:var(--concrete)}.color-silver-chalice{color:#9e9e9e;color:var(--silver-chalice)}.color-athen-gray{color:#ededf2;color:var(--athen-gray)}.color-gun-powder{color:#4a4858;color:var(--gun-powder)}.color-burnt-sienna{color:#eb6852;color:var(--burnt-sienna)}.color-silver{color:var(--silver)}.color-mystic{color:#eaeff3;color:var(--mystic)}.color-mercury{color:#e6e6e6;color:var(--mercury)}.color-dusty-gray{color:#999;color:var(--dusty-gray)}.color-tamarillo{color:#931d12;color:var(--tamarillo)}.color-maroon{color:var(--maroon)}.color-amaranth{color:var(--amaranth)}.color-dodger-blue{color:var(--dodger-blue)}.color-silver-dark{color:#c5c5c5;color:var(--silver-dark)}.text-bg-burgundy{display:inline;color:#fff;box-shadow:10px -2px 0 8px,-10px -2px 0 8px}.text-bg-dark{display:inline;color:#fff;background-color:#09091e;box-shadow:10px -2px 0 8px #09091e,-10px -2px 0 8px #09091e}.text-bg-blue{display:inline;color:#fff;background-color:#3944a8;box-shadow:10px -2px 0 8px #3944a8,-10px -2px 0 8px #3944a8}.text-bg-light-blue{display:inline;color:#fff;background-color:#2f98d4;box-shadow:10px -2px 0 8px #2f98d4,-10px -2px 0 8px #2f98d4}.text-bg-green{display:inline;color:#fff;background-color:#41a62a;box-shadow:10px -2px 0 8px #41a62a,-10px -2px 0 8px #41a62a}.text-bg-turquoise{display:inline;color:#fff;background-color:#3bb6b5;box-shadow:10px -2px 0 8px #3bb6b5,-10px -2px 0 8px #3bb6b5}.text-bg-purple{display:inline;color:#fff;background-color:#834895;box-shadow:10px -2px 0 8px #834895,-10px -2px 0 8px #834895}
4.text-bg-pink{display:inline;color:#fff;background-color:#e50051;box-shadow:10px -2px 0 8px #e50051,-10px -2px 0 8px #e50051}.text-bg-orange{display:inline;color:#fff;background-color:#eb6852;box-shadow:10px -2px 0 8px #eb6852,-10px -2px 0 8px #eb6852}.text-color-dark{color:#09091e}.text-color-blue{color:#3944a8}.text-color-light-blue{color:#2f98d4}.text-color-green{color:#41a62a}.text-color-turquoise{color:#3bb6b5}.text-color-purple{color:#834895}.text-color-pink{color:#e50051}.text-color-orange{color:#eb6852}.text-uppercase{text-transform:uppercase}.text-left{text-align:left}.text-center{text-align:center;list-style-position:inside}.text-right{text-align:right}.text-justify{text-align:justify}.text-normal{font-weight:300}.text-bold{font-weight:700}.float-left{float:left}.float-right{float:right}.svg-icon{display:inline-block;width:16px;height:16px;color:inherit;vertical-align:middle;fill:none;stroke:currentColor}.svg-fill{fill:currentColor;stroke:none}.svg-up{transform:rotate(0deg)}.svg-right{transform:rotate(90deg)}.svg-down{transform:rotate(180deg)}.svg-left{transform:rotate(-90deg)}#smb_2{display:none}@media(min-width:768px){#smb_2{display:block;text-align:center}}#smb_3{text-align:center}@media(min-width:768px){#smb_3{display:none}}.sr-only:not(:focus):not(:active){position:absolute;width:1px;height:1px;overflow:hidden;white-space:nowrap;clip:rect(0 0 0 0);-webkit-clip-path:inset(50%);clip-path:inset(50%)}.rte table{width:100%;table-layout:fixed}.rte table td{padding:0 2.5rem 0 0;vertical-align:top}@media (min-width:0.0625em)and (max-width:61.9375em){.rte table td{padding:0 .625rem}}.rte table p{margin-bottom:0;font-weight:500;line-height:2.467}.formulate-input-errors{position:absolute;right:1.3125rem;bottom:.4375rem;height:1.75rem;margin:0;padding:0}.formulate-input-errors li{font-size:.8125rem;display:none;margin:0;color:#f4557a;color:var(--french-rose);font-weight:500;line-height:1;text-align:right}.formulate-input-errors li:first-child{display:block}.formulate-input-wrapper{position:relative}.formulate-form-errors{margin:0;padding:0 .3125rem 0 0;text-align:right}.formulate-form-errors li{font-size:.8125rem;display:none;margin:0;color:#f4557a;color:var(--french-rose);font-weight:500}.formulate-form-errors li:first-child{display:block}.formulate-form--disabled .o-btn--submit{background-color:#7d7eb1;background-color:var(--disabled)}.formulate-form fieldset{margin:0;padding:0;border:none}.formulate-form--newsletter{position:relative;z-index:1}.formulate-form--newsletter fieldset{display:flex;flex-wrap:wrap;justify-content:space-between;align-items:center;min-width:100%;padding:.25rem .25rem .25rem 0}@media(min-width:577px){.formulate-form--newsletter fieldset{flex-wrap:nowrap;min-width:30.625rem;background-color:#279998;border:.0625rem solid #279998;border-radius:1.875rem}}@media(min-width:1366px){.formulate-form--newsletter fieldset{min-width:27.875rem}}.formulate-form--newsletterModal{margin-top:2.125rem}.formulate-form--newsletterModal .c-checkbox{margin:0 0 .625rem}.formulate-form--newsletterModal .c-checkbox__with-channel{display:inline-flex}.formulate-form--newsletterModal .information-obligation{padding:0}
5.nuxt-progress{position:fixed;top:0;left:0;right:0;height:2px;width:0;opacity:1;transition:width .1s,opacity .4s;background-color:#fff;z-index:999999}.nuxt-progress.nuxt-progress-notransition{transition:none}.nuxt-progress-failed{background-color:red}
6.nav-wrapper{display:flex;flex-direction:row;align-items:center;min-height:4.125rem}@media(min-width:992px){.nav-wrapper{min-height:5.625rem}}.header-main{--header-color:var(--multisport);--header-text-color:var(--white);position:-webkit-sticky;position:sticky;top:0;z-index:1000;max-width:100%;min-height:4.6875rem;height:4.6875rem;background-color:var(--multisport);transition:all .3s ease-in-out}@media(min-width:992px){.header-main{min-height:5.625rem;height:6.75rem}}@media(min-width:1366px){.header-main{min-height:5.625rem;height:auto}}.header-main__container{max-width:100%;padding:0 1.25rem}@media(min-width:577px){.header-main__container{padding:0 1.5625rem}}@media(min-width:992px){.header-main__container{max-width:85rem;padding:0 .625rem}}
6@media(min-width:1366px){.header-main__container{padding:0 .75rem}}.header-main .nav-arrow{color:var(--pale-purple);transition:all .15s linear}@media(min-width:992px){.header-main .nav-arrow{color:var(--white)}}.header-main.is-mobile-open{background-color:var(--white)}.header-main.height-is-not-defined{height:auto}.header-main .line{position:relative}@media(min-width:992px){.header-main .line:after{position:absolute;bottom:0;z-index:-1;display:block;width:100%;height:.0625rem;background-color:#dad9e1;border-radius:.5px;opacity:0;transition:all .3s ease-in-out;content:""}}.header-main .logo{position:relative;z-index:4;margin-right:1.3125rem}.header-main .logo svg{max-width:7.4375rem}@media(min-width:992px){.header-main .logo svg{max-width:none}}.header-main:not(.is-scrolled):not(.is-mobile-open) .logo path{fill:var(--white)}.header-main:not(.is-scrolled):not(.is-mobile-open) .hamburger span{background-color:var(--white)}.header-main .nav-first__item{color:var(--white)}@media(min-width:992px){.header-main .nav-first__link{color:var(--white)}}.header-main .nav-first__link-text{color:var(--steel-gray);opacity:1;transition:all .15s linear}.header-main .nav-first__link-text:hover{opacity:1}@media(min-width:992px){.header-main .nav-first__link-text{color:var(--white);opacity:.8}}.header-main.is-scrolled{background-color:var(--white)}.header-main.is-scrolled .nav-first__link-text{color:var(--steel-gray);opacity:1}.header-main.is-scrolled .account-link--login{color:var(--dusk)}.header-main.is-scrolled .account-link--registration{color:var(--white);background-color:var(--multisport)}.header-main.is-scrolled .nav-arrow{color:var(--steel-gray)}.nav-aside{display:flex;align-items:center;margin-left:auto}
7.svg-icon{display:inline-block;color:inherit;vertical-align:middle;fill:none;stroke:currentColor}.svg-fill{fill:currentColor;stroke:none}.svg-fill-stroke,.svg-fill-stroke .svg-icon{fill:currentColor;stroke:currentColor}.svg-up{transform:rotate(0deg)}.svg-right{transform:rotate(90deg)}.svg-down{transform:rotate(180deg)}.svg-left{transform:rotate(-90deg)}
8.nav-first{display:block;margin:0;padding:0;list-style:none}@media(min-width:992px){.nav-first{display:flex;justify-content:space-between;align-items:center}}.nav-first__link{position:relative;z-index:4;display:block;padding:2.3125rem 1.125rem 1.9375rem;color:var(--steel-gray);cursor:pointer}@media(min-width:992px){.nav-first__link{padding:2.3125rem .375rem 1.9375rem}}@media(min-width:1366px){.nav-first__link{padding:2.3125rem 1.125rem 1.9375rem}.nav-first__link.small-spacing{padding:2.3125rem .375rem 1.9375rem;font-size:.8125rem}}.nav-first__link.active{text-decoration:underline}.nav-first__link svg{margin-left:.1875rem}.nav-first__link svg path{stroke-width:.3125rem}.nav-first__link.nuxt-link-active{text-decoration:underline}.nav-first__item{font-size:1rem;position:relative;font-weight:700;line-height:1;letter-spacing:.0125rem}@media(min-width:992px){.nav-first__item{font-size:.875rem;line-height:1.25rem}}@media(min-width:992px){.nav-first__item:nth-child(2) .nav-second{left:-16.25rem}.nav-first__item:nth-child(2) .nav-second:after{left:18.125rem}}.nav-first__item.active>span{text-decoration:underline}.nav-second{position:absolute;top:100%;left:-10.625rem;z-index:3;max-width:90vw;min-width:17.5rem}.nav-second__wrapper{overflow:hidden;border-radius:.5rem}@media(min-width:1366px){.nav-second{left:-4.375rem}}.nav-second:focus{border-radius:.5rem;outline:none;box-shadow:0 0 0 .125rem rgba(28,44,224,.7)}.nav-second:after{position:absolute;top:2.5rem;left:12.5rem;width:4rem;height:4rem;background-color:var(--white);border-radius:.375rem;transform:rotate(45deg) translate(-50%,-50%);content:""}@media(min-width:1366px){.nav-second:after{left:6.25rem}}.nav-second__list{position:relative;z-index:10;display:grid;grid-template-columns:repeat(4,auto);grid-row-gap:.9375rem;row-gap:.9375rem;padding:2.5rem 1.5rem;overflow-y:auto;grid-column-gap:.625rem;-moz-column-gap:.625rem;column-gap:.625rem;list-style:none;background-color:var(--white);scrollbar-width:thin}@media(min-width:992px){.nav-second__list{max-height:70vh}}@media(min-width:992px)and (max-height:730px){.nav-second__list{padding:2.5rem 1.25rem}}
8@media(min-width:1366px){.nav-second__list{grid-gap:1.5rem;gap:1.5rem}}.nav-second__link{display:block;margin-bottom:1.25rem;color:var(--blueberry);transition:all .3s ease-in-out}.nav-second__link--no-child{margin-bottom:0}.nav-second__item{font-size:.9375rem;min-width:13.125rem;font-weight:700;font-style:normal;font-stretch:normal;line-height:1.33;letter-spacing:.00625rem}@media(min-width:1190px){.nav-second__item{font-size:1.125rem;min-width:15.625rem}}@media(min-width:1366px){.nav-second__item{max-width:16.875rem}}@media(max-height:730px){.nav-second__item{max-width:15.625rem}}.nav-second__item:last-child{padding-right:0}.nav-second__item:last-child .nav-third__list{padding-right:1.3125rem}.nav-second__item--bottom{position:relative;top:95%;max-width:100%;width:100%;background-color:var(--pale-grey)}@media(min-width:992px){.nav-second__item--bottom{position:absolute;left:0;overflow:hidden;border-radius:0 0 .5rem .5rem}}.nav__backdrop{position:fixed;top:0;right:0;bottom:0;left:0;z-index:2;background-color:rgba(0,0,0,.15)}
9.nav-third{display:flex}.nav-third__list{display:block;margin:9px 0 0;padding:0 10px 0 0;list-style:none}@media(min-width:992px){.nav-third__list{max-width:11.25rem;margin:0}}@media(min-width:1366px){.nav-third__list{max-width:17.8125rem}}.nav-third__item{display:flex;justify-content:flex-start;align-items:flex-start;color:var(--steel-gray);font-weight:400;letter-spacing:.010625rem;font-size:.9375rem}.nav-third__item--button .nav-third__link{padding:1.25rem 0 .1875rem;color:var(--multisport);font-weight:700;font-size:.8125rem;line-height:1.33;letter-spacing:.025rem}.nav-third__link{position:relative;z-index:1;display:inline-block;padding:.625rem 0;overflow:hidden;color:var(--steel-gray);white-space:nowrap;text-overflow:ellipsis;transition:font-weight .1s ease-out}.nav-third__link:hover{font-weight:700}.nav-third__link:before{display:block;height:0;overflow:hidden;font-weight:700;visibility:hidden;content:attr(title)}.nav-third__link.nuxt-link-active{font-weight:700;text-decoration:underline}
10.nav-user{display:flex;justify-content:flex-end;align-items:center;margin:0;padding:1.25rem 0;list-style:none;background-color:var(--white)}@media(min-width:992px){.nav-user{padding:.1875rem 0 0;background-color:transparent}}.nav-user--light .account-link{color:var(--multisport);background-color:var(--white)}.nav-user--light .account-link--login{color:var(--white);background-color:transparent}.nav-user--forDesktop{display:none}@media(min-width:992px){.nav-user--forDesktop{display:flex}}.header-main.is-open.is-scrolled .nav-user--light .account-link--registration{color:var(--white);background-color:var(--multisport)}.header-main.is-open.is-scrolled .nav-user--light .account-link--login{color:var(--dusk)}.header-main.is-mobile-open{position:fixed;max-width:100vw;width:100%;height:100%}.header-main.is-mobile-open:before{position:absolute;top:0;right:0;bottom:0;left:0;z-index:-1;width:100vw;height:100vh;background-color:var(--white);content:""}.header-main.is-mobile-open .nav-user--light .account-link--registration{color:var(--white);background-color:var(--multisport)}.header-main.is-mobile-open .nav-user--light .account-link--login{color:var(--fiord)}.header-main.is-mobile-open .notification-list__icon-circle{background-color:var(--white)}.account-link{position:relative;display:inline-flex;justify-content:center;align-items:center;padding:1rem 2.5rem;color:var(--white);font-weight:700;line-height:1;letter-spacing:0 .4px;text-align:center;text-decoration:none;background-color:var(--multisport);border-radius:1.6875rem;transition:all .3s ease-in-out;-webkit-appearance:none;font-size:.875rem}.account-link--login{padding:0 2.1875rem;color:var(--dusk);background-color:transparent}@media(min-width:992px){.account-link--login{padding:1.0625rem 1.875rem .8125rem}}.account-link--registration{min-width:9.5rem;margin:0 1.5625rem 0 0;padding:.9375rem;color:var(--white);background-color:var(--multisport)}@media(min-width:1366px){.account-link--registration{padding:1.1875rem 1.625rem}}@media(min-width:992px){.account-link--registration{min-width:5rem;margin:0}}
11.news-detail[data-v-4e972712]{max-width:46.875rem;margin:0 auto}.news-detail img[data-v-4e972712]{display:block;width:100%;height:auto;margin:0 auto}.news-detail figcaption[data-v-4e972712]{color:var(--dusty-gray);font-weight:400;font-size:.6875rem;line-height:1.125rem;text-align:right}.news-detail__category[data-v-4e972712]{display:block;margin:.625rem auto 1.25rem;color:var(--primary-domain);font-weight:700;font-size:.75rem;line-height:2;letter-spacing:.075rem;text-align:center;text-transform:uppercase}@media(min-width:577px){.news-detail__category[data-v-4e972712]{margin:3.125rem auto 1.875rem}}.news-detail__header[data-v-4e972712]{font-weight:700;font-size:1.625rem;line-height:inherit;margin:0 0 1.875rem;font-size:2.25rem;line-height:3.25rem;text-align:center}
11@media(min-width:1366px){.news-detail__header[data-v-4e972712]{margin:.625rem 0 2.5rem;font-size:2.25rem}}@media(min-width:577px){.news-detail__header[data-v-4e972712]{font-weight:700;font-size:1.625rem;line-height:inherit;margin:0 0 2.5rem}}@media(min-width:577px)and (min-width:768px){.news-detail__header[data-v-4e972712]{font-size:2.625rem}}@media(min-width:577px)and (min-width:1366px){.news-detail__header[data-v-4e972712]{font-size:4rem}}@media(min-width:768px){.news-detail__header[data-v-4e972712]{font-size:3.75rem;line-height:4.5rem}}@media(min-width:1366px){.news-detail__header[data-v-4e972712]{font-weight:700;font-size:1.625rem;line-height:inherit;margin:0 0 2.5rem}}@media(min-width:1366px)and (min-width:768px){.news-detail__header[data-v-4e972712]{font-size:2.625rem}}@media(min-width:1366px)and (min-width:1366px){.news-detail__header[data-v-4e972712]{font-size:4rem}}.news-detail__intro[data-v-4e972712]{font-weight:500;font-size:1.125rem;line-height:2rem;margin:0 0 1.875rem;font-weight:400;text-align:center}@media(min-width:577px){.news-detail__intro[data-v-4e972712]{font-weight:500;font-size:1.3125rem;line-height:2rem;margin:0 0 1.875rem;font-weight:400}}.news-detail__publish-data[data-v-4e972712]{margin:0 0 1.875rem;color:rgba(0,0,0,.7019607843);font-weight:400;font-size:.75rem;line-height:1.125rem;letter-spacing:.01875rem;text-align:center}.news-detail__main-image[data-v-4e972712]{margin:0 -1.25rem 1.875rem}@media(min-width:577px){.news-detail__main-image[data-v-4e972712]{margin:0 -.625rem 1.875rem}}@media(min-width:768px){.news-detail__main-image[data-v-4e972712]{margin:0 auto 1.875rem}}.news-detail__main-image figcaption[data-v-4e972712]{padding-right:1.25rem}@media(min-width:577px){.news-detail__main-image figcaption[data-v-4e972712]{padding-right:.625rem}}@media(min-width:768px){.news-detail__main-image figcaption[data-v-4e972712]{padding-right:0}}.news-detail__body[data-v-4e972712]{max-width:35.25rem;margin:0 auto}.news-detail__body figure[data-v-4e972712]{margin:2.1875rem auto}@media(min-width:992px){.news-detail__body figure[data-v-4e972712]{width:46.875rem;transform:translateX(-6rem)}}.news-detail__body :global(.ce-media-image) figure[data-v-4e972712]{margin:2.1875rem auto}@media(min-width:992px){.news-detail__body :global(.ce-media-image) figure[data-v-4e972712]{width:46.875rem}}.news-detail__body :global(.ce-media-image) figure figcaption[data-v-4e972712]{margin:0;color:var(--dusty-gray);font-weight:400;font-size:.6875rem;line-height:1.125rem;text-align:right}.news-detail__body :global(.rte) p[data-v-4e972712]{font-weight:400;font-size:1rem;line-height:1.75rem;margin:0 0 1.875rem}.news-detail__body :global(.rte) ol[data-v-4e972712],.news-detail__body :global(.rte) ul[data-v-4e972712]{display:block;padding:0}.news-detail__body :global(.rte) ol[data-v-4e972712] ::marker,.news-detail__body :global(.rte) ul[data-v-4e972712] ::marker{color:var(--primary-domain)}.news-detail__body :global(.rte) ol li[data-v-4e972712],.news-detail__body :global(.rte) ul li[data-v-4e972712]{font-weight:400;font-size:1rem;line-height:1.75rem;margin:0 0 1.5rem 1.125rem}@supports(-moz-appearance:none){.news-detail__body :global(.rte) ol li[data-v-4e972712],.news-detail__body :global(.rte) ul li[data-v-4e972712]{margin:0 0 1.5rem .875rem}}.news-detail__body :global(.rte) blockquote[data-v-4e972712]{margin:3.125rem auto}@media(min-width:992px){.news-detail__body :global(.rte) blockquote[data-v-4e972712]{margin:3.125rem auto 3.4375rem}}.news-detail__body :global(.rte) blockquote p[data-v-4e972712]{font-weight:700;font-size:.875rem;line-height:inherit;margin:0;font-size:1.5rem;line-height:2.1875rem}@media(min-width:1366px){.news-detail__body :global(.rte) blockquote p[data-v-4e972712]{margin:1.875rem 0;font-size:.9375rem}}@media(min-width:992px){.news-detail__body :global(.rte) blockquote p[data-v-4e972712]{margin:0}}.news-detail__body :global(.rte) h3[data-v-4e972712]{margin:1.875rem 0;font-weight:700;font-size:2rem;line-height:2.875rem}.news-detail__body :global(.rte) iframe[data-v-4e972712]{margin:0 auto 1.875rem}@media(min-width:992px){.news-detail__body :global(.rte) iframe[data-v-4e972712]{width:46.875rem;transform:translateX(-6rem)}}.news-detail__body[data-v-4e972712] :global(.rte) :global(.list--tick){padding:0}.news-detail__body :global(.rte) :global(.list--tick) li[data-v-4e972712]{padding:0 0 0 2.5rem}.news-detail__body :global(.rte) :global(.list--tick) li[data-v-4e972712]:before{top:.25rem}.news-detail__premium[data-v-4e972712]{position:relative}.news-detail__premium[data-v-4e972712]:after{position:absolute;right:0;bottom:0;left:0;height:10rem;background:linear-gradient(0deg,#fff 19.95%,hsla(0,0%,100%,0));content:""}
12.list-dot{margin:0 0 2.1875rem;padding:0;list-style:none}@media(min-width:577px){.list-dot{margin-bottom:3.6875rem}}.list-dot>li{margin-bottom:1.875rem;padding-left:1.125rem;color:var(--dark-blue-grey);font-weight:500;line-height:1.63;letter-spacing:.005625rem}@media(min-width:577px){.list-dot>li{margin-bottom:1.9375rem;padding-left:1.75rem;line-height:1.33;letter-spacing:.00625rem}}.list-dot>li:before{position:absolute;top:.375rem;left:0;display:block;width:.5rem;height:.5rem;background-color:var(--primary);border-radius:50%;content:""}@media(min-width:577px){.list-dot>li:before{top:.3125rem}}.list-number{margin:0 0 3.6875rem;padding:0;list-style:none;counter-reset:counter}.list-number>li{position:relative;margin:0 0 2.0625rem;padding-top:.125rem;
12padding-left:1.1875rem;line-height:1.63;letter-spacing:.005625rem;counter-increment:counter}@media(min-width:577px){.list-number>li{padding-top:.4375rem;padding-left:2.5625rem}}.list-number>li:before{position:absolute;top:0;left:0;color:var(--primary);font-weight:500;font-size:1.125rem;letter-spacing:.02125rem;content:counter(counter) "."}@media(min-width:577px){.list-number>li:before{font-size:1.5rem}}.rte ul{margin:0;padding:0 0 0 1.0625rem;list-style:disc;list-style-position:inside}@media(min-width:992px){.rte ul{list-style-position:unset}}.rte ul ::marker{color:var(--primary)}.rte ul li{position:relative;margin-bottom:1.25rem;padding-left:0;color:var(--dark-blue-grey);font-size:.875rem;line-height:1.63;letter-spacing:.005625rem}@media(min-width:992px){.rte ul li{font-size:.9375rem;line-height:1.47;letter-spacing:.025rem}}.rte ul li:before{display:none}.rte ol{margin:0;padding:0;list-style-position:inside}.rte ol ::marker{color:var(--primary);font-weight:700}.rte ol li{font-size:.9375rem;margin-bottom:1.25rem;color:var(--dark-blue-grey);line-height:1.47;letter-spacing:.025rem}.rte .list--tick{display:flex;flex-direction:column;margin-top:3.75rem;padding:0;font-weight:700;list-style:none}@media(min-width:992px){.rte .list--tick{display:block}}.rte .list--tick li{position:relative;margin-bottom:1.875rem;padding:.125rem 0 0 2.5rem;color:var(--dark-blue-grey);font-weight:700;font-size:.875rem;line-height:1.43;letter-spacing:.025rem;text-align:left}@media(min-width:992px){.rte .list--tick li{margin-bottom:1.75rem;font-size:.9375rem;line-height:1.47}}.rte .list--tick li:before{position:absolute;top:0;left:0;display:block;width:1.5rem;height:1.4375rem;background-color:transparent;background-image:url("data:image/svg+xml;charset=utf-8,%3Csvg width='25' height='23' fill='none' xmlns='http://www.w3.org/2000/svg'%3E%3Cpath d='M22.277 12.574C21.732 17.868 17.188 22 11.666 22 5.776 22 1 17.299 1 11.5S5.775 1 11.666 1c1.528 0 2.981.316 4.296.886' stroke='%23119A72' stroke-width='2'/%3E%3Cpath d='M23.398 3.1L11.666 14.65l-4.268-4.2' stroke='%23119A72' stroke-width='2'/%3E%3C/svg%3E");background-repeat:no-repeat;border-radius:0;content:""}
13.news-article__social[data-v-25d7cc34]{position:relative;max-width:35.25rem;margin:0 auto;padding:1.25rem 0}.news-article__social[data-v-25d7cc34]:after,.news-article__social[data-v-25d7cc34]:before{position:absolute;left:0;width:4.625rem;height:.0625rem;background-color:var(--mercury);content:""}.news-article__social[data-v-25d7cc34]:before{top:0}.news-article__social[data-v-25d7cc34]:after{bottom:0}.news-article__social-list[data-v-25d7cc34]{display:flex;flex-wrap:wrap;justify-content:center;margin:0;padding:0;list-style:none}@media(min-width:992px){.news-article__social-list[data-v-25d7cc34]{justify-content:flex-start}}.news-article__social-item[data-v-25d7cc34]{display:flex;align-items:center;height:2.75rem;margin-right:.625rem;padding:0 .9375rem;background-color:var(--white);border:none;border-radius:1.3125rem;outline:none;cursor:pointer;transition:background-color .2s ease-out}.news-article__social-item path[data-v-25d7cc34]{fill:#000}.news-article__social-item[data-v-25d7cc34]:hover{background-color:var(--mercury)}.news-article__social-label[data-v-25d7cc34]{font-weight:400;font-size:.75rem;line-height:1.125rem;letter-spacing:.3px;margin:0 0 0 .625rem;color:rgba(0,0,0,.7019607843)}
14.news-author[data-v-74a72616]{display:flex;align-items:flex-start;max-width:35.25rem;margin:2.5rem auto 1.875rem}@media(min-width:577px){.news-author[data-v-74a72616]{margin:2.5rem auto 4.375rem}}.news-author__name[data-v-74a72616]{font-weight:700;font-size:1.125rem;line-height:1.75rem;margin:0}.news-author__image[data-v-74a72616]{flex:0 0 4.25rem;width:4.25rem;height:auto;margin-right:1.25rem;overflow:hidden;border-radius:.3125rem}.news-author__image img[data-v-74a72616]{width:100%}@media(min-width:577px){.news-author__image[data-v-74a72616]{flex:0 0 4.625rem;margin-right:1.5rem}}.news-author__description[data-v-74a72616]{flex:1 0 0}.news-author__description[data-v-74a72616] :global(.rte){font-weight:400;font-size:1rem;line-height:1.75rem;margin:1.25rem 0 0}
15.ui-news-list[data-v-7be9645a]{margin:0 auto}
15@media(min-width:1366px){.ui-news-list[data-v-7be9645a]{max-width:72rem}}.ui-news-list__subheader[data-v-7be9645a]{max-width:47.5rem;margin:0 auto 1.25rem}@media(min-width:992px){.ui-news-list__subheader[data-v-7be9645a]{margin-bottom:0 auto 2.8125rem}}.ui-news-list--player[data-v-7be9645a]{position:relative}.ui-news-list--player[data-v-7be9645a]:after{position:absolute;top:-5rem;right:50%;bottom:-6.25rem;left:50%;z-index:-1;margin-right:-50vw;margin-left:-50vw;background:linear-gradient(1turn,hsla(0,0%,100%,.0001),#f5f5f7);content:""}.ui-news-list--player[data-v-7be9645a] :global(.header__main-header){margin:0 0 1.25rem;font-size:2rem;line-height:2.875rem}.ui-news-list--player-space .ui-news-list__subheader[data-v-7be9645a]{font-size:.9375rem;line-height:1.625rem}@media(min-width:992px){.ui-news-list--player-space .ui-news-list__subheader[data-v-7be9645a]{font-size:1.125rem;line-height:2rem}}.ui-news-list--player-space[data-v-7be9645a] :global(.header__main-header){margin:0 0 .625rem;font-size:1.625rem;line-height:2.25rem}@media(min-width:992px){.ui-news-list--player-space[data-v-7be9645a] :global(.header__main-header){margin:0 0 1.375rem;font-size:2rem;line-height:2.875rem}}.ui-news-list .text-wrapper[data-v-7be9645a]{position:relative}.ui-news-list .show-more[data-v-7be9645a]{display:block;margin-bottom:1.25rem;color:#d14c34;font-weight:500;font-size:1rem;line-height:2rem;text-align:center}@media(min-width:1366px){.ui-news-list .show-more[data-v-7be9645a]{position:absolute;right:.75rem;bottom:0;margin-bottom:0}}.ui-news-list .show-more[data-v-7be9645a]:hover{color:#9e1e08}.ui-news-list .show-more[data-v-7be9645a]:focus{color:var(--maroon)}.ui-news-list .show-more__desktop[data-v-7be9645a]{display:none}@media(min-width:992px){.ui-news-list .show-more__desktop[data-v-7be9645a]{display:block}}.ui-news-list .show-more__mobile[data-v-7be9645a]{display:block;margin:.9375rem 0 0}@media(min-width:992px){.ui-news-list .show-more__mobile[data-v-7be9645a]{display:none}}.ui-news-list__header[data-v-7be9645a] :global(.h6){font-size:1.5rem;line-height:2.1875rem}.ui-news-list__header--player[data-v-7be9645a]{max-width:47.5rem;margin:0 auto}.news-list__wrapper[data-v-7be9645a]{overflow:hidden}.news-list__wrapper--moreBtn[data-v-7be9645a]{display:flex;justify-content:center}.news-list[data-v-7be9645a]{position:relative;display:flex;flex-wrap:wrap;margin:0 -.75rem}.news-list__loader[data-v-7be9645a]{position:absolute;z-index:1;width:100%;height:100%;background-color:hsla(0,0%,100%,.6)}.news-list__loader img[data-v-7be9645a]{display:block;margin:15.625rem auto 0}.news-list__item[data-v-7be9645a]{margin-bottom:1.375rem;padding-right:.75rem;padding-left:.75rem}@media(min-width:992px){.news-list__item[data-v-7be9645a]{margin-bottom:1.875rem}}.news-list--featured[data-v-7be9645a]{flex-wrap:nowrap;overflow:scroll;-ms-overflow-style:none;scrollbar-width:none}.news-list--featured[data-v-7be9645a]::-webkit-scrollbar{display:none}.news-list--featured .news-list__item[data-v-7be9645a]{max-width:18.375rem}@media(min-width:1366px){.news-list--featured .news-list__item[data-v-7be9645a]{max-width:25%}}.news-list--player[data-v-7be9645a]{justify-content:center}@media(min-width:1366px){.news-list--player[data-v-7be9645a]{margin:0 1.25rem}}.news-list--player .news-list__item[data-v-7be9645a]{margin-bottom:.9375rem}@media(min-width:1366px){.news-list--player .news-list__item[data-v-7be9645a]{padding-right:1.4375rem;padding-left:1.4375rem}}.news-list--player-space[data-v-7be9645a]{margin:0}@media(min-width:992px){.news-list--player-space[data-v-7be9645a]{margin:0 -.75rem}}.news-list--player-space .news-list__item[data-v-7be9645a]{margin-bottom:1.375rem;padding-right:0;padding-left:0}@media(min-width:992px){.news-list--player-space .news-list__item[data-v-7be9645a]{padding-right:.75rem;padding-left:.75rem}}
16.ui-header--page-title{position:relative;padding-top:3.75rem}@media(min-width:992px){.ui-header--page-title{padding-top:6.5625rem}}.ui-header--page-title:before{position:absolute;top:0;right:50%;bottom:0;left:50%;z-index:-1;margin-right:-50vw;margin-left:-50vw;background-color:var(--menu);content:""}.ui-header--page-title .header__main-header{margin-bottom:0;padding-bottom:1.5625rem;line-height:1.33}@media(min-width:992px){.ui-header--page-title .header__main-header{padding-bottom:3.4375rem}}.header{display:flex;flex-direction:column}
16.header--banner{color:var(--white)}.header--left{text-align:left}.header--center{text-align:center}.header--right{text-align:right}.header__main-header--banner{margin-bottom:1.25rem;padding-bottom:0;line-height:1.3;text-align:center}@media(min-width:992px){.header__main-header--banner{margin-bottom:2.5rem;text-align:left}}.header__subheader{color:var(--primary);font-weight:900;font-size:.625rem;line-height:normal;letter-spacing:.21875rem;text-transform:uppercase}@media(min-width:577px){.header__subheader{font-size:unset}}@media(min-width:1366px){.header__subheader{font-size:.75rem}}@media(min-width:1920px){.header__subheader{font-size:unset}}.header__subheader--banner{color:var(--white);text-align:center}@media(min-width:992px){.header__subheader--banner{text-align:left}}.header__link{color:inherit;text-decoration:none}.header__with-image{display:flex;flex-direction:column;align-items:center;margin-bottom:0}@media(min-width:992px){.header__with-image{margin-bottom:1.875rem}}@media(min-width:1366px){.header__with-image{margin-bottom:1.375rem}}@media(min-width:1920px){.header__with-image{margin-bottom:1.875rem}}.header__with-image--banner{margin-bottom:.3125rem}@media(min-width:992px){.header__with-image--banner{margin-bottom:1.875rem}}.header__with-image h6{font-size:.875rem;margin:0}.header__with-image img{max-width:11.375rem;margin:0 0 1.375rem}@media(min-width:992px){.header__with-image img{margin:0 0 1.875rem}}.header__with-image .header__subheader{margin-bottom:0}
17.news-item[data-v-17e458ee]{display:flex;overflow:hidden;background-color:var(--mystic);border-radius:.3125rem;cursor:pointer}@media(min-width:992px){.news-item[data-v-17e458ee]{display:block;border-radius:.9375rem}}.news-item__image-wrapper[data-v-17e458ee]{position:relative;flex:0 0 9.875rem;width:9.875rem;height:5.75rem}@media(min-width:992px){.news-item__image-wrapper[data-v-17e458ee]{display:block;width:auto;height:auto;padding-bottom:56.3%}}.news-item__image[data-v-17e458ee]{position:absolute;width:100%;height:100%;-o-object-fit:cover;object-fit:cover}.news-item__content[data-v-17e458ee]{padding:1.0625rem .9375rem}@media(min-width:992px){.news-item__content[data-v-17e458ee]{padding:1.125rem .9375rem}}.news-item__tag[data-v-17e458ee]{display:block;margin:0 0 .625rem;color:var(--burnt-sienna);font-size:.75rem;line-height:.875rem;letter-spacing:1.2px;text-transform:uppercase}@media(min-width:992px){.news-item__tag[data-v-17e458ee]{margin:0 0 .9375rem}}.news-item__categories[data-v-17e458ee]{margin:0 0 .625rem;color:var(--burnt-sienna);font-weight:700;font-size:.75rem;line-height:1.5rem;letter-spacing:.075rem;text-transform:uppercase}@media(min-width:992px){.news-item__categories[data-v-17e458ee]{margin:0 0 .9375rem}}.news-item__title[data-v-17e458ee]{font-weight:700;font-size:1rem;line-height:1.875rem;height:3.75rem;margin:0;color:var(--black)}.news-item__play-icon[data-v-17e458ee],.play[data-v-17e458ee]{position:absolute;top:50%;left:50%;transform:translate(-50%,-50%)}.play[data-v-17e458ee]{color:var(--white)}.play path[data-v-17e458ee]{color:var(--black)}.news-item--featured[data-v-17e458ee]{display:block;border-radius:.9375rem}.news-item--featured .news-item__image-wrapper[data-v-17e458ee]{width:16.875rem;height:9.5rem}@media(min-width:992px){.news-item--featured .news-item__image-wrapper[data-v-17e458ee]{width:auto;height:auto}}.news-item--player[data-v-17e458ee]{display:block;height:100%}.news-item--player .news-item__image-wrapper[data-v-17e458ee]{width:100%;height:9.5rem}@media(min-width:992px){.news-item--player .news-item__image-wrapper[data-v-17e458ee]{width:auto;padding-bottom:0}}@media(min-width:992px){.news-item--player .news-item__image[data-v-17e458ee]{position:relative}}.news-item--player .news-item__title[data-v-17e458ee]{height:auto}.news-item--player .news-item__content[data-v-17e458ee]{padding:1.4375rem 1.1875rem .875rem}@media(min-width:992px){.news-item--player .news-item__content[data-v-17e458ee]{padding:1.4375rem 1.75rem .875rem}}.news-item--more-than-2[data-v-17e458ee]{display:flex;height:auto}@media(min-width:992px){.news-item--more-than-2[data-v-17e458ee]{display:block;height:100%}}.news-item--more-than-2 .news-item__image-wrapper[data-v-17e458ee]{flex:0 0 10rem;width:10rem;height:5.75rem}@media(min-width:992px){.news-item--more-than-2 .news-item__image-wrapper[data-v-17e458ee]{width:auto;height:auto}}.news-item--more-than-2 .news-item__title[data-v-17e458ee]{font-size:.9375rem;line-height:1.5rem}.news-item--more-than-2 .news-item__content[data-v-17e458ee]{padding:.5rem .9375rem}@media(min-width:992px){.news-item--more-than-2 .news-item__content[data-v-17e458ee]{padding:1.125rem .9375rem .875rem}}.news-item--more-than-2 .news-item__categories[data-v-17e458ee]{display:block;width:calc(100% - 15px);margin:0 0 .25rem;overflow:hidden;line-height:1.125rem;white-space:nowrap;text-overflow:ellipsis}@media(min-width:992px){.news-item--more-than-2 .news-item__categories[data-v-17e458ee]{width:100%;margin:0 0 .125rem;overflow:visible;overflow:initial;line-height:1.5rem;white-space:wrap}}
18.footer{position:relative;width:100%;padding:3.75rem 0 1.25rem;background-color:var(--bs-dark)}@media(min-width:1190px){.footer{padding:3.9375rem 0 1.25rem}}
18.footer__container.container{display:flex;flex-direction:column}@media(min-width:768px){.footer__container.container{max-width:calc(100vw - 6.25rem);margin-right:3.125rem;margin-left:3.125rem}}@media(min-width:1366px){.footer__container.container{max-width:71.125rem;margin:0 auto}}.footer__main{display:flex;flex-direction:column;padding:0 0 .9375rem}@media(min-width:1190px){.footer__main>*{min-width:9.6875rem}}@media(min-width:1190px){.footer__main{flex-direction:row;padding:0 0 1.5rem}}.footer__bottom{display:flex;flex-direction:row;flex-wrap:wrap;justify-content:space-between;align-items:flex-start;padding:1.875rem 0 .75rem;border-top:.0625rem solid var(--steel-gray)}@media(min-width:1190px){.footer__bottom{flex-wrap:nowrap;align-items:center;padding:2.125rem 0 .875rem}}.footer__bottom--left{display:flex;flex-direction:column-reverse;align-items:flex-start;min-width:100%;width:100%}@media(min-width:992px){.footer__bottom--left{flex-direction:row;align-items:center;min-width:auto;width:inherit}}.newsletter+.footer{padding:7.5rem 0 1.25rem}
19.footer__socials{display:flex;flex-direction:row;align-items:center;margin-bottom:3.625rem}.footer__socials div{margin-left:auto}@media(min-width:1190px){.footer__socials{flex-direction:column;align-items:normal;margin-bottom:0}.footer__socials div{margin-left:0}}.footer__socials>span{margin-bottom:0}@media(min-width:992px){.footer__socials>span{margin-bottom:2.8125rem}}.footer__socials a{display:inline-block;flex-shrink:0;width:1.5rem;height:1.5rem;color:var(--spun-pearl)}.footer__socials a:first-child{margin-right:1.625rem}@media(min-width:992px){.footer__socials a:first-child{margin-right:1.875rem}}.footer__socials a svg{width:100%;height:100%}
20@media(min-width:992px){.ui-logo[data-v-1f2e0d1c]{margin-bottom:3.125rem}}
21.footer__menu{display:flex;flex-grow:1;flex-wrap:wrap;justify-content:space-between;padding:0}@media(min-width:1190px){.footer__menu>*{min-width:9.6875rem}}@media(min-width:1190px){.footer__menu{flex-wrap:nowrap;padding:.3125rem 1.875rem 0}}@media(min-width:1366px){.footer__menu{padding:.3125rem 2.5rem 0}}@media(min-width:1920px){.footer__menu{padding:.3125rem 3.4375rem 0}}
22.navigation-list{position:relative;min-width:50%;width:50%;margin-bottom:1.25rem}@media(min-width:992px){.navigation-list{min-width:auto;width:inherit;margin-bottom:0}}.navigation-list__main-page{font-size:.9375rem;margin-bottom:1.5rem;color:var(--white);font-weight:700;letter-spacing:.025rem}.navigation-list__sub-pages{padding:.3125rem 0 0;list-style:none}.navigation-list__sub-page{font-size:.8125rem;margin-bottom:.75rem;color:var(--spun-pearl);font-weight:500}.navigation-list__sub-page a{color:inherit}
23.footer__apps{display:flex;flex-flow:row wrap;padding:.1875rem 0 0}.footer__apps>span{width:100%;text-align:center}@media(min-width:992px){.footer__apps{flex-flow:column nowrap;padding:.3125rem 0 0}.footer__apps>span{font-size:.9375rem;margin-bottom:1rem;color:var(--white);font-weight:700;line-height:1.87;letter-spacing:.025rem}}.footer__apps>a{display:flex;justify-content:center;align-items:center;width:18.75rem;height:3.125rem;margin:0 auto .875rem;border:.125rem solid var(--steel-gray);border-radius:.625rem}
24.footer__languages{position:relative;width:10.1875rem;margin-right:2.5rem;margin-bottom:1.5625rem;background-color:#404057;border-radius:.25rem;cursor:pointer}@media(min-width:992px){.footer__languages{margin-bottom:0}}.footer__languages button{background-color:inherit;border:none;border-radius:inherit;cursor:inherit}.footer__languages:before{position:absolute;top:1.125rem;right:.9375rem;width:.5rem;height:.375rem;background-image:url("data:image/svg+xml;charset=utf-8,%3Csvg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 20 12'%3E%3Cpath fill='%23fff' d='M9.9 11.5c-.4 0-.8-.1-1.1-.4l-7.9-8C.3 2.5.3 1.6.9 1 1.5.4 2.4.4 3 1l6.9 6.9 7-6.8c.6-.6 1.5-.6 2.1 0 .6.6.6 1.5 0 2.1l-8 7.9c-.3.3-.7.4-1.1.4z'/%3E%3C/svg%3E");background-repeat:no-repeat;transform:rotate(180deg);transition:transform .25s ease-in-out;content:""}.footer__languages--isOpen:before{transform:rotate(0)}.footer__languages:focus:before{border-radius:100%;outline:inherit;outline-offset:.3125rem}.footer__languages ul{position:absolute;bottom:100%;width:100%;margin:0;padding:0;list-style:none}.footer__languages ul a{display:flex;align-items:center;width:100%;max-height:2.5625rem;margin-bottom:.0625rem;padding:.6875rem .9375rem;color:var(--pale-purple);font-weight:500;text-decoration:none;background-color:#404057;border-radius:.25rem}.footer__languages ul a:hover{background-color:#535468}.footer__languages ul a:focus:before{border-radius:100%;outline:inherit;outline-offset:.3125rem}.footer__languages ul span{font-size:.9375rem}.footer__languages .footer__flags{width:1.125rem;height:1.125rem;margin-right:.9375rem;margin-bottom:.125rem;border-radius:50%}.footer__languages .footer__flags-title{color:var(--pale-purple);font-weight:500;font-size:.9375rem;line-height:1.8}.footer__languages .footer__active-lang{display:flex;align-items:center;padding:.5rem .9375rem}
25.footer__submenu{display:flex;flex-direction:column}@media(min-width:992px){.footer__submenu{display:block;flex-direction:row}}.footer__submenu>a{font-size:.8125rem;margin:0 2.5rem .75rem 0;color:var(--spun-pearl);font-weight:500;letter-spacing:.021875rem}@media(min-width:992px){.footer__submenu>a{margin:0 2.5rem 0 0}}</style>
26  </head>
27  <body class="theme-light" data-n-head="%7B%22class%22:%7B%22ssr%22:%22theme-light%22%7D%7D">
28    <noscript data-n-head="ssr" data-hid="gtm-noscript" data-pbody="true"><iframe src="https://www.googletagmanager.com/ns.html?id=GTM-WQN6G89R&gtm_auth=TlZzhWzm_ccbTWnCK6TDhw&gtm_preview=env-1&gtm_cookies_win=x" height="0" width="0" style="display:none;visibility:hidden" title="gtm"></iframe><iframe src="https://www.googletagmanager.com/ns.html?id=GTM-WQN6G89R&gtm_auth=TlZzhWzm_ccbTWnCK6TDhw&gtm_preview=env-1&gtm_cookies_win=x" height="0" width="0" style="display:none;visibility:hidden" title="gtm"></iframe></noscript><div data-server-rendered="true" id="__nuxt"><!----><div id="__layout"><div class="wrapper-main"><header data-testid="ui-navigation" class="header-main"><!----> <div class="header-main__container container"><div class="nav-wrapper"><div class="logo"><a href="/en" aria-label="logo"><svg version="1.1" viewBox="0 0 273.3 59.1" class="svg-icon svg-fill" style="width:139px;height:auto;"><style>.st0{fill:#394898}.st1{fill:#010202}</style><path fill="white" stroke="none" pid="0" class="st0" d="M12.9 22.2c0 1.9 1.5 3.4 3.4 3.4s3.4-1.6 3.4-3.4V14c0-1.9-1.5-3.4-3.4-3.4s-3.4 1.5-3.4 3.4v8.2z"/><path fill="white" stroke="none" pid="1" class="st0" d="M16.3 34.4c9 0 16.3-7.3 16.3-16.3S25.3 1.8 16.3 1.8 0 9.1 0 18.1s7.3 16.3 16.3 16.3m0-27.2c6 0 10.9 4.9 10.9 10.9S22.3 29 16.3 29 5.4 24.1 5.4 18.1 10.3 7.2 16.3 7.2"/><path fill="white" stroke="none" pid="2" class="st1" d="M141.2 19c.2-1.2.8-2.3 1.8-3.1 1-.8 2.1-1.3 3.4-1.3.6 0 1.2.1 1.7.3.5.2.9.5 1.3.9.3.4.6.9.7 1.4.1.5.1 1.1 0 1.7-.
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29          Keep on learning
30        </span> <svg version="1.1" viewBox="0 0 20 12" class="svg-icon svg-fill nav-arrow" style="width:9px;height:auto;"><path pid="0" d="M9.9 11.5c-.4 0-.8-.1-1.1-.4l-7.9-8C.3 2.5.3 1.6.9 1 1.5.4 2.4.4 3 1l6.9 6.9 7-6.8c.6-.6 1.5-.6 2.1 0 .6.6.6 1.5 0 2.1l-8 7.9c-.3.3-.7.4-1.1.4z" _fill="#ea6739"/></svg></span> <div><div tabindex="0" class="nav-second" style="display:none;"><div class="nav-second__wrapper"><ul class="nav-second__list"><li class="nav-second__item"><span class="nav-second__link">
31                    Keep on learning
32                  </span> <div class="nav-third"><ul class="nav-third__list"><li class="nav-third__item theme-blue"><a href="/en/articles" title="Articles" data-testid="nav-link-third" class="nav-third__link">
33        Articles
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184class="news-detail" data-v-4e972712><header data-v-4e972712><span class="news-detail__category" data-v-4e972712></span> <h1 itemprop="name" class="news-detail__header" data-v-4e972712>
185        Turn back your biological age by 10 years!
186      </h1> <p itemprop="headline" class="news-detail__info" data-v-4e972712>
187        Did you know that, biologically, you could be up to 10 years younger than your date of birth suggests? Your biological age is determined by specific parameters that you can influence through your diet and lifestyle. All you need to do is identify the habits that accelerate ageing and those that delay it.
188      </p> <div class="news-detail__publish-data" data-v-4e972712><span itemprop="datePublished" data-v-4e972712>24 October 2025</span> <!----></div> <figure class="news-detail__main-image" data-v-4e972712><img src="https://old.kartamultisport.pl/imgproxy/mfOTP1YmZX-4b8o7jaywCTQkIEg7r39Ug1hCgt6kdNg/rt:auto/w:0/h:0/g:no/el:1/f:webp/q:80/aHR0cHM6Ly9vbGQua2FydGFtdWx0aXNwb3J0LnBsL2hlYWRsZXNzL2ZpbGVhZG1pbi9fcHJvY2Vzc2VkXy82L2UvY3NtX01TX3dpZWtfYmlvbG9naWN6bnlfMDJfZmVmYTJiNzYwOC5wbmc" alt="" loading="lazy" title="" fetchpriority="high" data-testid="ui-img" itemprop="image" data-v-4e972712> <figcaption data-v-4e972712></figcaption></figure></header> <div itemprop="articleBody" class="news-detail__body" data-v-4e972712><div data-testid="html-wrappper" class="rte" data-v-4e972712><h3><span style="color:#000000"><strong>What is biological age, and how does it differ from chronological age?</strong></span></h3>
189<p><span style="color:#000000">Biological age is a concept that aims to <strong>reflect the body's current physiological state.</strong> Unlike chronological age, which indicates how long someone has been alive, biological age focuses on how the body is functioning at the present time. It takes into account factors such as the condition of organs and cells, the level of molecular damage, and the body's ability to recover.</span></p>
190<p><span style="color:#000000">Various factors influence biological age, including genetics, lifestyle, physical activity and diet. Measuring biological age provides a more accurate assessment of overall health, ageing rate, risk of age-related diseases and life expectancy. <strong>It can also indicate whether your current lifestyle is beneficial or harmful to your body.</strong></span></p>
191<h3><span style="color:#000000"><strong>How can you find out your biological age?</strong></span></h3>
192<p><span style="color:#000000">The most popular method of estimating biological age is to <strong>analyse body composition using BIA (bioelectrical impedance analysis) devices.</strong> This type of measurement can be performed at gyms or dieticians' offices, for example.</span></p>
193<p><span style="color:#000000">The BIA analyser measures the resistance of tissues to a low-intensity electrical current, using this information to determine the proportions of fat, muscle, bone and water in the body. The device's algorithms estimate biological age based on this data, with the percentage body composition being the key factor.</span></p>
194<p><span style="color:#000000">Biological age can also be estimated indirectly through the analysis of laboratory test results and physiological parameters. Here are some examples of indicators:</span></p>
195<ul> 	<li><span style="color:#000000"><strong>Glucose, insulin and glycated haemoglobin levels</strong>, which assess the body's sugar metabolism.</span></li> 	<li><span style="color:#000000"><strong>Lipidogram</strong>: triglyceride, total cholesterol, LDL and HDL levels, which may indicate the condition of the liver and blood vessels. They can also indicate a predisposition to cardiovascular disease.</span></li> 	<li><span style="color:#000000"><strong>Inflammation markers</strong> (CRP, ESR, procalcitonin and white blood cell count): these can help to estimate the overall level of inflammation in the body associated with various diseases.</span></li> 	<li><span style="color:#000000"><strong>Blood pressure measurement</strong>: provides indirect information about the condition of the circulatory system. Elevated blood pressure increases the risk of developing atherosclerosis, a disease of the blood vessels.</span></li> 	<li><span style="color:#000000"><strong>Lung capacity</strong>, as assessed by spirometry, which measures lung capacity, volume and air flow in relation to age, gender and height-based standards. Lung capacity is a good indicator of biological age.</span></li> 	<li><span style="color:#000000"><strong>Grip strength measurement</strong>: this is one of the simplest tests for assessing the condition of the musculoskeletal system and is measured using a dynamometer. The result can be used as an indicator of overall physical condition.</span></li> </ul>
196<p><span style="color:#000000">When you perform these tests, you will not receive a number representing your biological age that you can compare with your chronological age. However, you can interpret the results to create a health profile. Maintaining normal test results is important for the body to function properly.</span></p>
197<h3><span style="color:#000000"><strong>Biological age in scientific research</strong></span></h3>
198<p><span style="color:#000000">In addition to body composition analysis, scientists use other methods to determine biological age, for example in scientific research. While many of these methods are not available for individual or large-scale use, it is useful to be aware of them in order to gain a better understanding of the factors that can influence biological age. Methods of measurement and markers of biological age include:</span></p>
199<ul> 	<li><span style="color:#000000"><strong>Genome testing for abnormalities and instability</strong> – checking for DNA damage, mutations as well as the capacity of restorative mechanisms.</span></li> 	<li><span style="color:#000000"><strong>Telomere length </strong>– telomeres naturally shorten over time, and shorter telomeres have been linked to poorer health. There is evidence that scientists have found that the rate of telomere shortening can be regulated by lifestyle, for example. This test is available at some commercial laboratories.</span></li> 	<li><span style="color:#000000"><strong>Cellular senescence </strong>– 'old' cells ceasing to divide and secreting pro-inflammatory compounds. The concentration of these compounds can be measured.</span></li> 	<li><span style="color:#000000"><strong>‘Epigenetic clocks’ </strong>– use DNA methylation measurements, allow for fairly accurate estimation of biological age.</span></li> 	<li><span style="color:#000000"><strong>Measurements of mitochondrial dysfunction</strong> – as we age, mitochondria (the energy centres of cells) produce more pro-inflammatory free radicals (reactive oxygen species, or ROS) and less energy. This makes it possible to observe and assess ageing at the cellular level.</span></li> 	<li><span style="color:#000000"><strong>Changes in stem cells</strong> – the body's ability to regenerate tissue declines with age, increasing biological age. </span></li> 	<li><span style="color:#000000"><strong>Microbiome testing</strong> – an innovative method of measuring biological age which scientists are only just beginning to explore. Changes in the composition and diversity of the gut microbiome can be used to estimate biological age. Researchers are attempting to define 'healthy ageing' and 'abnormal, premature ageing' based solely on observations of the microbiome.</span></li> </ul>
200<p><span style="color:#000000">As you can see, there are many methods of estimating biological age, although unfortunately many of them are not yet widely available. Advanced algorithms that use data analysis (including artificial intelligence) can create health profiles based on test results that indicate biological age with increasing accuracy, even taking multidimensional aspects into account.</span></p>
201<p><span style="color:#000000"><strong>Fun fact: As well as chronological and biological age, there is also the concept of fitness age.</strong> This measurement allows you to compare your current fitness level with your chronological age. Many sports watches, for example, have a fitness age measurement function. These take into account individual sporting achievements, the intensity of activities performed, resting heart rate, and how the body responds to exercise of varying intensity. They then compare this data with information such as gender, age, and BMI.</span></p>
202<h3><span style="color:#000000"><strong>How can you lower your biological age through diet?</strong></span></h3>
203<p><span style="color:#000000">Regardless of your actual age based on your date of birth, you can start working on lowering your biological age today. However, this requires a serious commitment to a healthy lifestyle, including diet, exercise, rest and relaxation, and avoiding harmful habits. Here are the most important dietary changes you can make to realistically lower your biological age by up to 10 years.</span></p>
204<ol> 	<li><span style="color:#000000"><strong>Calorie restrictions</strong></span></li> </ol>
205<p><span style="color:#000000">Reducing the calorie content of food can be very helpful in slowing down the ageing process. Firstly, <strong>achieving a healthy weight</strong> in cases of overweight and obesity <strong>requires a negative calorie balance.</strong> Being overweight or obese is a predictor of higher biological age. A higher body weight is often associated with a higher biological age due to a greater proportion of body fat and visceral fat, and the various metabolic effects of these. Therefore, the first step in improving your health should be to achieve a healthy body weight. However, it is also important to consider body composition as a whole, not just BMI, to prevent developing a 'skinny fat' physique, which is not metabolically beneficial. Achieving a healthy physique and metabolic health requires a balanced calorie deficit combined with adequate physical activity.</span></p>
206<p><span style="color:#000000">Read more: </span><a href="https://www.kartamultisport.pl/en/article/skinny-fat-figure-how-not-to-lose-muscle-mass-during-weight-loss" target="_blank" rel="noreferrer">How can you avoid losing muscle mass while losing weight?</a></p>
207<p><span style="color:#000000">In the context of biological age, calorie restriction has an additional advantage. It is one of the most thoroughly researched dietary factors with the potential to extend life. Studies have shown that restricting calories by around 20% can slow down the ageing process, reduce biological age and increase lifespan. This has been confirmed and proven in many organisms other than humans. For example, studies have been conducted on yeast, nematodes and mice.</span></p>
208<p><span style="color:#000000">However, it is difficult for scientists to thoroughly investigate this issue in humans due to their lifespan (such studies would have to be conducted over a very long period of time) and ethical restrictions (calorie restriction may negatively impact health). Nevertheless, numerous studies indicate that calorie restriction can offer several short
208-term benefits that can indirectly influence biological age: </span></p>
209<ul> 	<li><span style="color:#000000">It helps regulate sugar levels.</span></li> 	<li><span style="color:#000000">It can lower blood pressure.</span></li> 	<li><span style="color:#000000">It reduces inflammation parameters.</span></li> 	<li><span style="color:#000000">It has a positive effect on body composition.</span></li> </ul>
210<p><span style="color:#000000"><strong>However, all potential benefits are only observed when the supply of all essential nutrients is maintained and only calories are restricted.</strong> These benefits are most evident in people whose body weight is at the upper end of the normal BMI range or above.</span></p>
211<p><span style="color:#000000">One of the most interesting studies on this topic to be published recently is the CALERIE study. Conducted over two years, it involved 220 healthy non-obese individuals. Calorie restriction of around 12% resulted in a <strong>2–3% slower ageing rate</strong> in participants from the study group, which scientists equate to a 10–15% lower mortality risk. No such effect was observed in the control group, whose members ate normally without restriction.</span></p>
212<p><span style="color:#000000">Calorie restriction is particularly worth considering for overweight or obese individuals. Although there are promising indications that it may support reducing biological age in people of normal weight, there is currently no clear evidence to support this. There are also certain risks, such as loss of muscle mass.</span></p>
213<ol start="2"> 	<li><span style="color:#000000"><strong>Your daily dose of antioxidants</strong></span></li> </ol>
214<p><span style="color:#000000">Antioxidants slow down the ageing process at a cellular level by neutralising free radicals that damage cells. While the body produces antioxidants itself, it also uses those supplied from outside sources, such as through diet.</span></p>
215<p><span style="color:#000000"><strong>Including foods rich in antioxidants in your diet can have a variety of positive effects</strong>, such as enhanced regeneration, improved immunity and better skin appearance. Antioxidants can also protect against atherosclerosis, heart disease and certain cancers, as well as reducing the risk of age-related diseases such as dementia.</span></p>
216<p><span style="color:#000000">To boost your antioxidant intake, add the following to your menu:</span></p>
217<ul> 	<li><span style="color:#000000">berries such as chokeberries, currants, blueberries, raspberries and blackberries.</span></li> 	<li><span style="color:#000000">colourful vegetables,</span></li> 	<li><span style="color:#000000">nuts and seeds,</span></li> 	<li><span style="color:#000000">whole grains,</span></li> 	<li><span style="color:#000000">spices (turmeric, cocoa, cinnamon and others),</span></li> 	<li><span style="color:#000000">coffee, tea and other infusions (e.g. hibiscus).</span></li> </ul>
218<ol start="3"> 	<li><span style="color:#000000"><strong>Sufficient fibre intake</strong></span></li> </ol>
219<p><span style="color:#000000">Consuming a sufficient daily dose of</span> <a href="https://www.kartamultisport.pl/en/article/which-products-have-the-most-fibre" target="_blank" rel="noreferrer">fibre</a> <span style="color:#000000">(approximately 25 g for adults) on a regular basis can have a real impact on reducing biological age. This is because it lowers the risk of cardiovascular disease, diabetes and intestinal diseases, while also helping to regulate cholesterol levels. Eating fibre from a variety of sources also <strong>promotes diversity in the gut microbiome</strong>, which affects the functioning of the whole body and can influence longevity. To ensure you get enough fibre, eat a diet that is unprocessed and rich in vegetables, fruit and pulses.</span></p>
220<ol start="4"> 	<li><span style="color:#000000"><strong>Supporting the liver (without interfering with its function)</strong></span></li> </ol>
221<p><span style="color:#000000">The best way to 'cleanse the body' is to simply not interfere with the liver's function. This vital organ works constantly with the kidneys to carry out most of the body's detoxification processes. Looking after your liver is one of the most important aspects of maintaining your biological age. Here are some key tips:</span></p>
222<ul> 	<li><span style="color:#000000"><strong>Avoid stimulants</strong> such as alcohol, tobacco and other substances. </span></li> 	<li><span style="color:#000000"><strong>Maintain a healthy body weight.</strong> Being obese or having related metabolic disorders can predispose you to fatty liver disease and accelerate liver ageing.</span></li> 	<li><span style="color:#000000"><strong>Avoid rich, fatty foods</strong> and don't eat too many sweets.</span></li> 	<li><span style="color:#000000"><strong>Reduce consumption of simple sugars</strong>.</span></li> 	<li><span style="color:#000000">Make sure you <strong>eat enough fruit and vegetables</strong>.</span></li> </ul>
223<ol start="5"> 	<li><span style="color:#000000"><strong>Proper hydration</strong></span></li> </ol>
224<p><span style="color:#000000">
224Every day, every cell in your body carries out metabolic processes, and water and the aquatic environment are key to these processes. Make sure you stay hydrated and you will quickly notice the positive impact on your well-being. Drinking enough fluids is a simple yet highly effective way to maintain your biological age. Conversely, consuming insufficient fluids can cause problems with your organs, particularly your kidneys, and accelerate biological ageing.</span></p>
225<ol start="6"> 	<li><span style="color:#000000"><strong>Balanced nutrition</strong></span></li> </ol>
226<p><span style="color:#000000">Try to develop a steady rhythm to your life and adopt healthy habits that will last a lifetime, not just temporarily. <strong>Don't treat your diet as a temporary measure to achieve a one-off goal.</strong> It is much more effective to develop long-term healthy habits. Fasting, severely restricting calories, periodic detoxes and other 'miracle diets' will not work in the long term. Be aware of this, and instead of looking for miracle supplements or ways to slow down ageing, take a comprehensive approach to lifestyle changes. Taking small steps can effectively help you take care of your future.</span></p>
227<ol start="7"> 	<li><span style="color:#000000"><strong>The right amount of protein</strong></span></li> </ol>
228<p><span style="color:#000000">Having higher muscle mass means having a lower biological age and a higher predicted life expectancy in terms of health and fitness. To maintain and increase muscle mass (or at least prevent its loss), it is important to ensure your diet contains an adequate amount of protein. The average person needs around 1 g of protein per kg of body weight per day, but this requirement increases to around <strong>1.4–2 g per kg of body weight</strong> with physical activity or fat reduction. If each of your meals contains a complete source of protein, you will certainly experience less of a desire to snack, greater satiety and smaller glucose spikes after meals.</span></p>
229<p><strong><span style="color:#000000">Read more:</span> </strong><a href="https://www.kartamultisport.pl/en/article/bialko-w-diecie-nie-tylko-dla-sportowcow" target="_blank" rel="noreferrer">Protein in the diet – not just for athletes</a></p>
230<ol start="8"> 	<li><span style="color:#000000"><strong>Healthy fats in your diet</strong></span></li> </ol>
231<p><span style="color:#000000">Including an optimal amount of healthy fats in your diet has an anti-inflammatory effect. Omega-3 fatty acids, which are found in oily fish, are particularly effective at reducing inflammation. Make sure you get the right balance of</span> <a href="https://www.kartamultisport.pl/en/article/fats-in-an-athletes-diet-what-kind-and-when-to-eat-them" target="_blank" rel="noreferrer">fatty acids</a><span style="color:#000000"> in your diet.</span></p>
232<ol start="9"> 	<li><span style="color:#000000"><strong>Sugar restriction</strong></span></li> </ol>
233<p><span style="color:#000000">Consuming too much sugar and simple sugars can increase your biological age. In the long term, too much sugar can disrupt your body's glucose metabolism and lead to insulin resistance and diabetes. Excessive sugar consumption has also been linked to feeling drowsy after meals, which makes it less likely that you will want to exercise. Excess calories (which are easily consumed when sweets are eaten frequently) promote the accumulation of abdominal fat, disrupting the endocrine system and causing a direct deterioration in body composition analysis parameters. Therefore, limit your intake of added sugar to a maximum of 10% of your daily calorie intake.</span></p>
234<ol start="10"> 	<li><span style="color:#000000"><strong>Avoid processed foods and trans fats</strong></span></li> </ol>
235<p><span style="color:#000000">Processed foods that are high in salt and trans fatty acids, and low in valuable anti-inflammatory ingredients, can increase your biological age beyond your chronological age. This type of food promotes lifestyle diseases, obesity, systemic inflammation and undesirable fat distribution (such as abdominal fat growth). One of the first steps you should take in the fight for better health and a lower biological age is to eliminate or reduce processed foods as much as possible.</span></p>
236<ol start="11"> 	<li><span style="color:#000000"><strong>The DASH diet – the healthiest diet in the world</strong></span></li> </ol>
237<p><span style="color:#000000">All of the above dietary recommendations can be summarised in one sentence: follow the DASH diet. The DASH diet is a modified version of the Mediterranean diet which also restricts sodium (salt) intake. It has topped the rankings for years and <strong>is considered the healthiest diet in the world</strong>, promoting longevity and metabolic health while preventing lifestyle diseases.</span></p>
238<h3><span style="color:#000000"><strong>Physical activity and regeneration can improve your biological age</strong></span></h3>
239<p><span style="color:#000000">Physical activity is essential for maintaining good health, including metabolic and cellular health. A study on biological age showed that <strong>regular intense exercise can reduce it by up to 10 years.</strong> Researchers at Brigham Young University studied nearly 6,000 adults and examined the length of their telomeres, conducting one of the most accurate biological age tests. They discovered that individuals who regularly participated in intense physical exercise possessed significantly longer telomeres compared to those who led more sedentary lifestyles. Scientists emphasise that regular, high-intensity exercise (approximately 80% of the maximum heart rate) has the greatest impact on biological age. It has been calculated that:</span></p>
240<ul> 	<li><span style="color:#000000">30 minutes of intense activity, five times a week, could help women</span></li> 	<li><span style="color:#000000">40 minutes of intense activity, five times a week, could help men</span></li> </ul>
241<p><span style="color:#000000">lower their biological age by up to 10 years. Intense activities include running, intense cycling,</span> <a href="https://www.kartamultisport.pl/en/article/hiit-training-is-it-really-a-hit" target="_blank" rel="noreferrer">high-intensity interval training (HIIT)</a>
241, <span style="color:#000000">CrossFit training and intense team sports. High-intensity physical activity <strong>activates telomerase, an enzyme which counteracts the shortening of telomeres.</strong> This is why it is often referred to as the 'enzyme of biological youth'.</span></p>
242<p><span style="color:#000000"><strong>Strength training</strong> improves muscle mass and body composition, and also <strong>plays a significant role in reducing biological age</strong>. Maintaining high muscle mass and strength training are also predictors of a longer, more active life. </span></p>
243<p><span style="color:#000000">Remember to rest and recover, too. Chronic stress increases cortisol levels, which disrupt hormonal balance, damage cells and deregulate delicate systems. Insufficient or poor-quality sleep prevents regeneration and leads to the accumulation of free radicals. A lack of quality sleep and chronic stress accelerate telomere shortening, which contributes to the development of cardiovascular diseases and premature ageing.</span></p>
244<p><span style="color:#000000"><strong>Read more: </strong></span><a href="https://www.kartamultisport.pl/en/article/cortisol-belly-how-to-prevent-it" target="_blank" rel="noreferrer">Cortisol belly – how can it be prevented?</a></p>
245<p><span style="color:#000000"><sup><strong>References:</strong></sup></span></p>
246<ol> 	<li><span style="color:#000000"><sup>Mathur A., Taurin S., Alshammary S., New insights into methods to measure biological age: a literature review, Front. Aging, 16 December 2024, Sec. Genetics, Genomics and Epigenomics of Aging, Volume 5 – 2024, https://doi.org/10.3389/fragi.2024.1395649</sup></span></li> 	<li><span style="color:#000000"><sup>Blackmon C. M., Tucker L. A., Bailey B. W., Davidson L. E., Time Spent Jogging/Running and Biological Aging in 4458 U.S. Adults: An NHANES Investigation, Int J Environ Res Public Health, 2023 Oct 2;20(19):6872, doi: 10.3390/ijerph20196872. PMID: 37835142; PMCID: PMC10572212.</sup></span></li> 	<li><span style="color:#000000"><sup>Kraus W. E., Bhapkar M., Huffman K. M., Pieper C. F., Krupa Das S., Redman L. M., Villareal D. T., Rochon J., Roberts S. B., Ravussin E., Holloszy J. O., Fontana L., CALERIE Investigators. 2 years of calorie restriction and cardiometabolic risk (CALERIE): exploratory outcomes of a multicentre, phase 2, randomised controlled trial, Lancet Diabetes Endocrinol, 2019 Sep;7(9):673-683, doi: 10.1016/S2213-8587(19)30151-2, Epub 2019 Jul 11. PMID: 31303390; PMCID: PMC6707879.</sup></span></li> 	<li><span style="color:#000000"><sup>Waziry R,, et al., Effect of long-term caloric restriction on DNA methylation measures of biological aging in healthy adults from the CALERIE trial, Nature Aging. 2023;3(3):248-257, doi:10.1038/s43587-022-00357-y.</sup></span></li> 	<li><span style="color:#000000"><sup>Salih A., Nichols T., Szabo L., Petersen S. E., Raisi-Estabragh Z., Conceptual Overview of Biological Age Estimation, Aging Dis. 2023 Jun 1;14(3):583-588, doi: 10.14336/AD.2022.1107, PMID: 37191413; PMCID: PMC10187689.</sup></span></li> 	<li><span style="color:#000000"><sup>Wang X., Yan X., Zhang J., Pan S., Li R., Cheng L.., Qi X, Li L., Li Y., Associations of healthy eating patterns with biological aging: national health and nutrition examination survey (NHANES) 1999-2018, Nutr J. 2024 Sep 28;23(1):112, doi: 10.1186/s12937-024-01017-0, PMID: 39342289; PMCID: PMC11439248.</sup></span></li> 	<li><span style="color:#000000"><sup>Ho E., Qualls C., Villareal D. T., Effect of Diet, Exercise, or Both on Biological Age and Healthy Aging in Older Adults with Obesity: Secondary Analysis of a Randomized Controlled Trial, J Nutr Health Aging. 2022;26(6):552-557, doi: 10.1007/s12603-022-1812-x, PMID: 35718862; PMCID: PMC9236175.</sup></span></li> </ol></div> </div> <div class="news-article__social" data-v-25d7cc34 data-v-4e972712><ul class="news-article__social-list" data-v-25d7cc34><li data-v-25d7cc34><button aria-label="Copy to clipboard" data-testid="article-social-copy" class="news-article__social-item" data-v-25d7cc34><svg version="1.1" viewBox="0 0 32 32" class="svg-icon svg-fill icon-share" style="width:21px;height:21px;" data-v-25d7cc34><path pid="0" _fill="#A7A7BD" fill-rule="evenodd" d="M12.517 21.465a1.974 1.974 0 01-1.4-.58c-3.8
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288<script>window.__NUXT__=(function(a,b,c,d,e,f,g,h,i,j,k,l,m,n,o,p,q,r,s,t,u,v,w,x,y,z,A,B,C,D,E,F,G,H,I,J,K,L,M,N,O,P,Q,R,S,T,U,V,W,X,Y,Z,_,$,aa,ab,ac,ad,ae,af,ag){E.id=F;E.type="Standard";E.slug="\u002Farticle";E.media=[];E.meta={title:m,subtitle:b,abstract:b,description:r,keywords:G,canonical:{href:H,target:d,class:d,title:d,linkText:B,additionalAttributes:[]},robots:{noIndex:k,noFollow:k},author:b,authorEmail:b,twitterCard:"summary",ogTitle:m,ogDescription:r,ogType:"article",ogUrl:{href:H,target:d,class:d,title:d,linkText:B,additionalAttributes:[]},twitterTitle:m,twitterDescription:r,ogImage:b,twitterImage:b};E.categories=b;E.appearance={layout:"layout-0",backendLayout:p,theme:"theme-light",light_mode:a};E.content={colPos0:[{id:4112,type:"news_pi1",colPos:a,categories:b,appearance:{layout:p,frameClass:p,spaceBefore:b,spaceAfter:b},content:{customId:b,header:b,subheader:b,headerLayout:a,headerPosition:b,headerLink:b,headerClass:b,data:{detail:{uid:1280,categoryLabel:b,title:m,teaser:"Did you know that, biologically, you could be up to 10 years younger than your date of birth suggests? Your biological age is determined by specific parameters that you can influence through your diet and lifestyle. All you need to do is identify the habits that accelerate ageing and those that delay it.",isTopNews:k,bodytext:"\u003Ch3\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EWhat is biological age, and how does it differ from chronological age?\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fh3\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EBiological age is a concept that aims to \u003Cstrong\u003Ereflect the body's current physiological state.\u003C\u002Fstrong\u003E Unlike chronological age, which indicates how long someone has been alive, biological age focuses on how the body is functioning at the present time. It takes into account factors such as the condition of organs and cells, the level of molecular damage, and the body's ability to recover.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EVarious factors influence biological age, including genetics, lifestyle, physical activity and diet. Measuring biological age provides a more accurate assessment of overall health, ageing rate, risk of age-related diseases and life expectancy. \u003Cstrong\u003EIt can also indicate whether your current lifestyle is beneficial or harmful to your body.\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Ch3\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EHow can you find out your biological age?\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fh3\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EThe most popular method of estimating biological age is to \u003Cstrong\u003Eanalyse body composition using BIA (bioelectrical impedance analysis) devices.\u003C\u002Fstrong\u003E This type of measurement can be performed at gyms or dieticians' offices, for example.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EThe BIA analyser measures the resistance of tissues to a low-intensity electrical current, using this information to determine the proportions of fat, muscle, bone and water in the body. The device's algorithms estimate biological age based on this data, with the percentage body composition being the key factor.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EBiological age can also be estimated indirectly through the analysis of laboratory test results and physiological parameters. Here are some examples of indicators:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cul\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EGlucose, insulin and glycated haemoglobin levels\u003C\u002Fstrong\u003E, which assess the body's sugar metabolism.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003ELipidogram\u003C\u002Fstrong\u003E: triglyceride, total cholesterol, LDL and HDL levels, which may indicate the condition of the liver and blood vessels. They can also indicate a predisposition to cardiovascular disease.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EInflammation markers\u003C\u002Fstrong\u003E (CRP, ESR, procalcitonin and white blood cell count): these can help to estimate the overall level of inflammation in the body associated with various diseases.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EBlood pressure measurement\u003C\u002Fstrong\u003E: provides indirect information about the condition of the circulatory system. Elevated blood pressure increases the risk of developing atherosclerosis, a disease of the blood vessels.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003ELung capacity\u003C\u002Fstrong\u003E, as assessed by spirometry, which measures lung capacity, volume and air flow in relation to age, gender and height-based standards. Lung capacity is a good indicator of biological age.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EGrip strength measurement\u003C\u002Fstrong\u003E: this is one of the simplest tests for assessing the condition of the musculoskeletal system and is measured using a dynamometer. The result can be used as an indicator of overall physical condition.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \u003C\u002Ful\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EWhen you perform these tests, you will not receive a number representing your biological age that you can compare with your chronological age. However, you can interpret the results to create a health profile. Maintaining normal test results is important for the body to function properly.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Ch3\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EBiological age in scientific research\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fh3\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EIn addition to body composition analysis, scientists use other methods to determine biological age, for example in scientific research. While many of these methods are not available for individual or large-scale use, it is useful to be aware of them in order to gain a better understanding of the factors that can influence biological age. Methods of measurement and markers of biological age include:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cul\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EGenome testing for abnormalities and instability\u003C\u002Fstrong\u003E – checking for DNA damage, mutations as well as the capacity of restorative mechanisms.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003ETelomere length \u003C\u002Fstrong\u003E– telomeres naturally shorten over time, and shorter telomeres have been linked to poorer health. There is evidence that scientists have found that the rate of telomere shortening can be regulated by lifestyle, for example. This test is available at some commercial laboratories.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003ECellular senescence \u003C\u002Fstrong\u003E– 'old' cells ceasing to divide and secreting pro-inflammatory compounds. The concentration of these compounds can be measured.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003E‘Epigenetic clocks’ \u003C\u002Fstrong\u003E– use DNA methylation measurements, allow for fairly accurate estimation of biological age.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EMeasurements of mitochondrial dysfunction\u003C\u002Fstrong\u003E – as we age, mitochondria (the energy centres of cells) produce more pro-inflammatory free radicals (reactive oxygen species, or ROS) and less energy. This makes it possible to observe and assess ageing at the cellular level.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EChanges in stem cells\u003C\u002Fstrong\u003E – the body's ability to regenerate tissue declines with age, increasing biological age. \u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EMicrobiome testing\u003C\u002Fstrong\u003E – an innovative method of measuring biological age which scientists are only just beginning to explore. Changes in the composition and diversity of the gut microbiome can be used to estimate biological age. Researchers are attempting to define 'healthy ageing' and 'abnormal, premature ageing' based solely on observations of the microbiome.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \u003C\u002Ful\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EAs you can see, there are many methods of estimating biological age, although unfortunately many of them are not yet widely available. Advanced algorithms that use data analysis (including artificial intelligence) can create health profiles based on test results that indicate biological age with increasing accuracy, even taking multidimensional aspects into account.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EFun fact: As well as chronological and biological age, there is also the concept of fitness age.\u003C\u002Fstrong\u003E This measurement allows you to compare your current fitness level with your chronological age. Many sports watches, for example, have a fitness age measurement function. These take into account individual sporting achievements, the intensity of activities performed, resting heart rate, and how the body responds to exercise of varying intensity. They then compare this data with information such as gender, age, and BMI.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Ch3\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EHow can you lower your biological age through diet?\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fh3\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003ERegardless of your actual age based on your date of birth, you can start working on lowering your biological age today. However, this requires a serious commitment to a healthy lifestyle, including diet, exercise, rest and relaxation, and avoiding harmful habits. Here are the most important dietary changes you can make to realistically lower your biological age by up to 10 years.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Col\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003ECalorie restrictions\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \u003C\u002Fol\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EReducing the calorie content of food can be very helpful in slowing down the ageing process. Firstly, \u003Cstrong\u003Eachieving a healthy weight\u003C\u002Fstrong\u003E in cases of overweight and obesity \u003Cstrong\u003Erequires a negative calorie balance.\u003C\u002Fstrong\u003E Being overweight or obese is a predictor of higher biological age. A higher body weight is often associated with a higher biological age due to a greater proportion of body fat and visceral fat, and the various metabolic effects of these. Therefore, the first step in improving your health should be to achieve a healthy body weight. However, it is also important to consider body composition as a whole, not just BMI, to prevent developing a 'skinny fat' physique, which is not metabolically beneficial. Achieving a healthy physique and metabolic health requires a balanced calorie deficit combined with adequate physical activity.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003ERead more: \u003C\u002Fspan\u003E\u003Ca href=\"https:\u002F\u002Fwww.kartamultisport.pl\u002Fen\u002Farticle\u002Fskinny-fat-figure-how-not-to-lose-muscle-mass-during-weight-loss\" target=\"_blank\" rel=\"noreferrer\"\u003EHow can you avoid losing muscle mass while losing weight?\u003C\u002Fa\u003E\u003C\u002Fp\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EIn the context of biological age, calorie restriction has an additional advantage. It is one of the most thoroughly researched dietary factors with the potential to extend life. Studies have shown that restricting calories by around 20% can slow down the ageing process, reduce biological age and increase lifespan. This has been confirmed and proven in many organisms other than humans. For example, studies have been conducted on yeast, nematodes and mice.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EHowever, it is difficult for scientists to thoroughly investigate this issue in humans due to their lifespan (such studies would have to be conducted over a very long period of time) and ethical restrictions (calorie restriction may negatively impact health). Nevertheless, numerous studies indicate that calorie restriction can offer several short
288-term benefits that can indirectly influence biological age: \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cul\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003EIt helps regulate sugar levels.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003EIt can lower blood pressure.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003EIt reduces inflammation parameters.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003EIt has a positive effect on body composition.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \u003C\u002Ful\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EHowever, all potential benefits are only observed when the supply of all essential nutrients is maintained and only calories are restricted.\u003C\u002Fstrong\u003E These benefits are most evident in people whose body weight is at the upper end of the normal BMI range or above.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EOne of the most interesting studies on this topic to be published recently is the CALERIE study. Conducted over two years, it involved 220 healthy non-obese individuals. Calorie restriction of around 12% resulted in a \u003Cstrong\u003E2–3% slower ageing rate\u003C\u002Fstrong\u003E in participants from the study group, which scientists equate to a 10–15% lower mortality risk. No such effect was observed in the control group, whose members ate normally without restriction.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003ECalorie restriction is particularly worth considering for overweight or obese individuals. Although there are promising indications that it may support reducing biological age in people of normal weight, there is currently no clear evidence to support this. There are also certain risks, such as loss of muscle mass.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Col start=\"2\"\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EYour daily dose of antioxidants\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \u003C\u002Fol\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EAntioxidants slow down the ageing process at a cellular level by neutralising free radicals that damage cells. While the body produces antioxidants itself, it also uses those supplied from outside sources, such as through diet.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EIncluding foods rich in antioxidants in your diet can have a variety of positive effects\u003C\u002Fstrong\u003E, such as enhanced regeneration, improved immunity and better skin appearance. Antioxidants can also protect against atherosclerosis, heart disease and certain cancers, as well as reducing the risk of age-related diseases such as dementia.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003ETo boost your antioxidant intake, add the following to your menu:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cul\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003Eberries such as chokeberries, currants, blueberries, raspberries and blackberries.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003Ecolourful vegetables,\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003Enuts and seeds,\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003Ewhole grains,\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003Espices (turmeric, cocoa, cinnamon and others),\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003Ecoffee, tea and other infusions (e.g. hibiscus).\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \u003C\u002Ful\u003E\n\u003Col start=\"3\"\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003ESufficient fibre intake\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \u003C\u002Fol\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EConsuming a sufficient daily dose of\u003C\u002Fspan\u003E \u003Ca href=\"https:\u002F\u002Fwww.kartamultisport.pl\u002Fen\u002Farticle\u002Fwhich-products-have-the-most-fibre\" target=\"_blank\" rel=\"noreferrer\"\u003Efibre\u003C\u002Fa\u003E \u003Cspan style=\"color:#000000\"\u003E(approximately 25 g for adults) on a regular basis can have a real impact on reducing biological age. This is because it lowers the risk of cardiovascular disease, diabetes and intestinal diseases, while also helping to regulate cholesterol levels. Eating fibre from a variety of sources also \u003Cstrong\u003Epromotes diversity in the gut microbiome\u003C\u002Fstrong\u003E, which affects the functioning of the whole body and can influence longevity. To ensure you get enough fibre, eat a diet that is unprocessed and rich in vegetables, fruit and pulses.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Col start=\"4\"\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003ESupporting the liver (without interfer
288ing with its function)\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \u003C\u002Fol\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EThe best way to 'cleanse the body' is to simply not interfere with the liver's function. This vital organ works constantly with the kidneys to carry out most of the body's detoxification processes. Looking after your liver is one of the most important aspects of maintaining your biological age. Here are some key tips:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cul\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EAvoid stimulants\u003C\u002Fstrong\u003E such as alcohol, tobacco and other substances. \u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EMaintain a healthy body weight.\u003C\u002Fstrong\u003E Being obese or having related metabolic disorders can predispose you to fatty liver disease and accelerate liver ageing.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EAvoid rich, fatty foods\u003C\u002Fstrong\u003E and don't eat too many sweets.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EReduce consumption of simple sugars\u003C\u002Fstrong\u003E.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003EMake sure you \u003Cstrong\u003Eeat enough fruit and vegetables\u003C\u002Fstrong\u003E.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \u003C\u002Ful\u003E\n\u003Col start=\"5\"\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EProper hydration\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \u003C\u002Fol\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EEvery day, every cell in your body carries out metabolic processes, and water and the aquatic environment are key to these processes. Make sure you stay hydrated and you will quickly notice the positive impact on your well-being. Drinking enough fluids is a simple yet highly effective way to maintain your biological age. Conversely, consuming insufficient fluids can cause problems with your organs, particularly your kidneys, and accelerate biological ageing.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Col start=\"6\"\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EBalanced nutrition\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \u003C\u002Fol\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003ETry to develop a steady rhythm to your life and adopt healthy habits that will last a lifetime, not just temporarily. \u003Cstrong\u003EDon't treat your diet as a temporary measure to achieve a one-off goal.\u003C\u002Fstrong\u003E It is much more effective to develop long-term healthy habits. Fasting, severely restricting calories, periodic detoxes and other 'miracle diets' will not work in the long term. Be aware of this, and instead of looking for miracle supplements or ways to slow down ageing, take a comprehensive approach to lifestyle changes. Taking small steps can effectively help you take care of your future.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Col start=\"7\"\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EThe right amount of protein\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \u003C\u002Fol\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EHaving higher muscle mass means having a lower biological age and a higher predicted life expectancy in terms of health and fitness. To maintain and increase muscle mass (or at least prevent its loss), it is important to ensure your diet contains an adequate amount of protein. The average person needs around 1 g of protein per kg of body weight per day, but this requirement increases to around \u003Cstrong\u003E1.4–2 g per kg of body weight\u003C\u002Fstrong\u003E with physical activity or fat reduction. If each of your meals contains a complete source of protein, you will certainly experience less of a desire to snack, greater satiety and smaller glucose spikes after meals.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cp\u003E\u003Cstrong\u003E\u003Cspan style=\"color:#000000\"\u003ERead more:\u003C\u002Fspan\u003E \u003C\u002Fstrong\u003E\u003Ca href=\"https:\u002F\u002Fwww.kartamultisport.pl\u002Fen\u002Farticle\u002Fbialko-w-diecie-nie-tylko-dla-sportowcow\" target=\"_blank\" rel=\"noreferrer\"\u003EProtein in the diet – not just for athletes\u003C\u002Fa\u003E\u003C\u002Fp\u003E\n\u003Col start=\"8\"\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EHealthy fats in your diet\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \u003C\u002Fol\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EIncluding an optimal amount of healthy fats in your diet has an anti-inflammatory effect. Omega-3 fatty acids, which are found in oily fish, are particularly effective at reducing inflammation. Make sure you get the right balance of\u003C\u002Fspan\u003E \u003Ca href=\"https:\u002F\u002Fwww.kartamultisport.pl\u002Fen\u002Farticle\u002Ffats-in-an-athletes-diet-what-kind-and-when-to-eat-them\" target=\"_blank\" rel=\"noreferrer\"\u003Efatty acids\u003C\u002Fa\u003E\u003Cspan style=\"color:#000000\"\u003E in your diet.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Col start=\"9\"\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003ESugar restriction\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \u003C\u002Fol\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EConsuming too much sugar and simple sugars can increase your biological age. In the long term, too much sugar can disrupt your body's glucose metabolism and lead to insulin resistance and diabetes. Excessive sugar consumption has also been linked to feeling drowsy after meals, which makes it less likely that you will want to exercise. Excess calories (which are easily consumed when sweets are eaten frequently) promote the accumulation of abdominal fat, disrupting the endocrine system and causing a direct deterioration in body composition analysis parameters. Therefore, limit your intake of added sugar to a maximum of 10% of your daily calorie intake.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Col start=\"10\"\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EAvoid processed foods and trans fats\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \u003C\u002Fol\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EProcessed foods that are high in salt and trans fatty acids, and low in valuable anti-inflammatory ingredients, can increase your biological age beyond your chronological age. This type of food promotes lifestyle diseases, obesity, systemic inflammation and undesirable fat distribution (such as abdominal fat growth). One of the first steps you should take in the fight for better health and a lower biological age is to eliminate or reduce processed foods as much as possible.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Col start=\"11\"\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EThe DASH diet – the healthiest diet in the world\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \u003C\u002Fol\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EAll of the above dietary recommendations can be summarised in one sentence: follow the DASH diet. The DASH diet is a modified version of the Mediterranean diet which also restricts sodium (salt) intake. It has topped the rankings for years and \u003Cstrong\u003Eis considered the healthiest diet in the world\u003C\u002Fstrong\u003E, promoting longevity and metabolic health while preventing lifestyle diseases.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Ch3\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EPhysical activity and regeneration can improve your biological age\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fh3\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003EPhysical activity is essential for maintaining good health, including metabolic and cellular health. A study on biological age showed that \u003Cstrong\u003Eregular intense exercise can reduce it by up to 10 years.\u003C\u002Fstrong\u003E Researchers at Brigham Young University studied nearly 6,000 adults and examined the length of their telomeres, conducting one of the most accurate biological age tests. They discovered that individuals who regularly participated in intense physical exercise possessed significantly longer telomeres compared to those who led more sedentary lifestyles. Scientists emphasise that regular, high-intensity exercise (approximately 80% of the maximum heart rate) has the greatest impact on biological age. It has been calculated that:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cul\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E30 minutes of intense activity, five times a week, could help women\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E40 minutes of intense activity, five times a week, could help men\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \u003C\u002Ful\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003Elower their biological age by up to 10 years. Intense activities include running, intense cycling,\u003C\u002Fspan\u003E \u003Ca href=\"https:\u002F\u002Fwww.kartamultisport.pl\u002Fen\u002Farticle\u002Fhiit-training-is-it-really-a-hit\" target=\"_blank\" rel=\"noreferrer\"\u003Ehigh-intensity interval training (HIIT)\u003C\u002Fa\u003E, \u003Cspan style=\"color:#000000\"\u003ECrossFit training and intense team sports. High-intensity physical activity \u003Cstrong\u003Eactivates telomerase, an enzyme which counteracts the shortening of telomeres.\u003C\u002Fstrong\u003E This is why it is often referred to as the 'enzyme of biological youth'.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003EStrength training\u003C\u002Fstrong\u003E improves muscle mass and body composition, and also \u003Cstrong\u003Eplays a 
288significant role in reducing biological age\u003C\u002Fstrong\u003E. Maintaining high muscle mass and strength training are also predictors of a longer, more active life. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003ERemember to rest and recover, too. Chronic stress increases cortisol levels, which disrupt hormonal balance, damage cells and deregulate delicate systems. Insufficient or poor-quality sleep prevents regeneration and leads to the accumulation of free radicals. A lack of quality sleep and chronic stress accelerate telomere shortening, which contributes to the development of cardiovascular diseases and premature ageing.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Cstrong\u003ERead more: \u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003Ca href=\"https:\u002F\u002Fwww.kartamultisport.pl\u002Fen\u002Farticle\u002Fcortisol-belly-how-to-prevent-it\" target=\"_blank\" rel=\"noreferrer\"\u003ECortisol belly – how can it be prevented?\u003C\u002Fa\u003E\u003C\u002Fp\u003E\n\u003Cp\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Csup\u003E\u003Cstrong\u003EReferences:\u003C\u002Fstrong\u003E\u003C\u002Fsup\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\n\u003Col\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Csup\u003EMathur A., Taurin S., Alshammary S., New insights into methods to measure biological age: a literature review, Front. Aging, 16 December 2024, Sec. Genetics, Genomics and Epigenomics of Aging, Volume 5 – 2024, https:\u002F\u002Fdoi.org\u002F10.3389\u002Ffragi.2024.1395649\u003C\u002Fsup\u003E\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Csup\u003EBlackmon C. M., Tucker L. A., Bailey B. W., Davidson L. E., Time Spent Jogging\u002FRunning and Biological Aging in 4458 U.S. Adults: An NHANES Investigation, Int J Environ Res Public Health, 2023 Oct 2;20(19):6872, doi: 10.3390\u002Fijerph20196872. PMID: 37835142; PMCID: PMC10572212.\u003C\u002Fsup\u003E\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Csup\u003EKraus W. E., Bhapkar M., Huffman K. M., Pieper C. F., Krupa Das S., Redman L. M., Villareal D. T., Rochon J., Roberts S. B., Ravussin E., Holloszy J. O., Fontana L., CALERIE Investigators. 2 years of calorie restriction and cardiometabolic risk (CALERIE): exploratory outcomes of a multicentre, phase 2, randomised controlled trial, Lancet Diabetes Endocrinol, 2019 Sep;7(9):673-683, doi: 10.1016\u002FS2213-8587(19)30151-2, Epub 2019 Jul 11. PMID: 31303390; PMCID: PMC6707879.\u003C\u002Fsup\u003E\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Csup\u003EWaziry R,, et al., Effect of long-term caloric restriction on DNA methylation measures of biological aging in healthy adults from the CALERIE trial, Nature Aging. 2023;3(3):248-257, doi:10.1038\u002Fs43587-022-00357-y.\u003C\u002Fsup\u003E\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Csup\u003ESalih A., Nichols T., Szabo L., Petersen S. E., Raisi-Estabragh Z., Conceptual Overview of Biological Age Estimation, Aging Dis. 2023 Jun 1;14(3):583-588, doi: 10.14336\u002FAD.2022.1107, PMID: 37191413; PMCID: PMC10187689.\u003C\u002Fsup\u003E\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Csup\u003EWang X., Yan X., Zhang J., Pan S., Li R., Cheng L.., Qi X, Li L., Li Y., Associations of healthy eating patterns with biological aging: national health and nutrition examination survey (NHANES) 1999-2018, Nutr J. 2024 Sep 28;23(1):112, doi: 10.1186\u002Fs12937-024-01017-0, PMID: 39342289; PMCID: PMC11439248.\u003C\u002Fsup\u003E\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \t\u003Cli\u003E\u003Cspan style=\"color:#000000\"\u003E\u003Csup\u003EHo E., Qualls C., Villareal D. T., Effect of Diet, Exercise, or Both on Biological Age and Healthy Aging in Older Adults with Obesity: Secondary Analysis of a Randomized Controlled Trial, J Nutr Health Aging. 2022;26(6):552-557, doi: 10.1007\u002Fs12603-022-1812-x, PMID: 35718862; PMCID: PMC9236175.\u003C\u002Fsup\u003E\u003C\u002Fspan\u003E\u003C\u002Fli\u003E \u003C\u002Fol\u003E",crdate:I,tstamp:I,datetime:"24 October 2025",archive:b,author:{author:b,authorEmail:b,image:{type:l,properties:{id:d,type:d,name:d,title:d,publicUrl:d,alternative:d,description:d,link:b,mimetype:d,showInPreview:d,creationTime:b,modificationTime:b}},description:b},media:[{type:l,properties:{id:38034,type:q,name:"MS_wiek_biologiczny_02.png",title:b,alternative:b,description:b,link:b,mimetype:"image\u002Fpng",showInPreview:g,creationTime:J,modificationTime:J},images:{defaultImage:{publicUrl:"https:\u002F\u002Fold.kartamultisport.pl\u002Fheadless\u002Ffileadmin\u002Fuser_upload\u002FMS_wiek_biologiczny_02.png",dimensions:{width:n,height:o}}
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