Feeling younger than your actual age may be more than just a positive mindset—it could be a powerful predictor of your future health, happiness, and even the aging of your brain. According to a growing body of international research, including the latest insights published by Psychology Today on the impact of “subjective age,” this simple feeling can influence your physical and mental well-being throughout your later years (Psychology Today).
Subjective age is how old you feel compared to your actual, chronological age. It’s a surprisingly powerful self-perception: some people in their 80s report feeling decades younger, while others feel older than their biological years. Recent research shows that this feeling—far from being psychological fluff—has measurable effects on health, cognitive functioning, and even brain structure.
For Thai society, facing one of the world’s fastest aging populations, these findings offer promising new avenues for individuals and policymakers seeking to support healthy and happy aging.
Decades of research confirm that feeling older than your age is a red flag for decline. A massive nine-year study of over 10,000 adults found that those who felt older than their real age had higher risks of developing cardiovascular conditions like heart disease and stroke. This held true even after accounting for risk factors such as smoking, obesity, and depression (Stephan et al., 2021). In a sample of more than 6,000 people, those who felt older also faced an increased risk of dying over the following eight years (Rippon & Steptoe, 2015).
But the consequences go beyond physical health. Psychological research has shown that subjective age is a predictor of mental health and cognitive decline, independent of previous depression or education level. People who felt older than their age were more prone to experience depression and deterioration in their daily functioning over a four-year follow-up (Rippon & Steptoe, 2018). More strikingly, in one longitudinal study, feeling older predicted poorer performance in memory and executive function tests nearly two decades later (Stephan et al., 2021).
The brain itself is not immune to this phenomenon. Groundbreaking neuroscientific investigations by Korean researchers found that individuals who felt younger than their age had thicker and more robust brain regions involved in language, decision-making, and social interaction. Using advanced imaging techniques, the team discovered that these individuals’ brains appeared biologically younger, suggesting that subjective age ties directly into the physical aging process of the brain (Kwak et al., 2018).
Their analysis revealed that those with a younger subjective age maintained more grey matter in the frontal and temporal lobes—areas essential for memory, communication, and emotional control. This association remained significant even after adjusting for mood, education, and physical health, indicating a unique, stable connection between how old one feels and brain health.
So, why does how we feel about our age hold so much power? One theory, known as the “interoceptive hypothesis,” suggests that feeling old may reflect an acute awareness of one’s own bodily decline. Subtle changes—fatigue, memory slips, or declines in strength—could lead to a higher subjective age, which in turn signals greater underlying biological aging.
But subjective age is not set in stone. Encouragingly, most older adults tend to report feeling younger than their chronological age (Wahl et al., 2023). In both Thai and international contexts, this “youthful bias” is the norm, although for the minority who feel their age or older, the health costs are substantial.
For Thailand, where nearly one-fifth of the nation’s 67 million inhabitants are over 60—a ratio set to climb rapidly in coming decades (WHO), these findings offer important, actionable guidance. Thai cultural and religious traditions already emphasize respect for elders, interdependence within families, and peace of mind as pillars of healthy aging—a view supported by research from the Isan region, where older people define “healthy aging” as a blend of independence, tranquility, and being valued by one’s community (Manasatchakun et al., 2016).
In practice, everyday choices can play a vital role in shaping subjective age and, by extension, real health outcomes. Psychology and public health experts point to five evidence-backed pillars for feeling (and staying) younger: regular physical activity, balanced nutrition, avoidance of smoking, management of chronic conditions, and maintaining social and community connections. In Thailand, community health initiatives, recreational seniors clubs, promotion of Buddhist mindfulness, and intergenerational family life all fit naturally with these strategies.
Expert voices bolster these messages. According to Professor of Aging Research from the University of Exeter, “There’s substantial evidence now that feeling younger, independently of your actual age, can be a buffer against many negative outcomes of aging. It’s not just ‘positive thinking’—it appears to align with deep biological processes.” Meanwhile, public health specialists at leading Thai universities stress the role of social engagement and respect within the family as central to both subjective well-being and physical health in late life.
Yet modernization and urbanization present challenges. As more Thai families live far apart and traditional support systems shift, some elders risk isolation—a factor shown worldwide to increase subjective age and worsen health (World Bank). For policymakers, supporting programs that foster social connectivity, lifelong learning, and accessible preventive healthcare will be key to helping older Thais feel, and stay, younger.
Globally, scientists are beginning to explore interventions that might shift subjective age in a positive direction. In Western contexts, programs that promote age-positive attitudes, cognitive engagement, and regular moderate exercise have all shown promise in helping older adults feel younger. Thailand, with its rich tradition of merit-making, intergenerational care, and Buddhist teachings, is uniquely positioned to weave these scientific insights into culturally meaningful health promotion.
Looking forward, the science of subjective age will likely inform new approaches to healthy aging globally and in Thailand. As researchers refine our understanding—exploring, for example, whether interventions that target subjective age can in fact slow real biological aging—more nuanced and personalized strategies for senior health will emerge. Digital healthcare, community-based initiatives, and ongoing family engagement can reinforce the subjective and objective pillars of well-being.
For now, the practical lesson is clear: while we cannot roll back the calendar, we can, to some extent, slow the clock by cultivating a younger sense of self. For Thai readers, this may mean participating in local temple activities, staying involved with family and friends, prioritizing regular movement, and taking pride in contributions to the community—habits that benefit both mind and body and, according to science, may help the brain itself remain youthful.
As the science of subjective age advances, individuals and society alike have a powerful new tool to promote longevity and happiness. By valuing the lived experience of elders and supporting habits that foster a youthful self-perception, Thailand can lead the Asia-Pacific region in healthy, graceful aging.
For those wanting to embrace these findings, consider the following actions:
- Engage regularly in gentle physical activity—group aerobics, gardening, or community walks.
- Prioritize social connections. Join local clubs, temple activities, or family gatherings.
- Practice mindfulness or meditation for peace of mind and emotional resilience.
- Seek regular health check-ups to manage chronic conditions early.
- Cultivate a habit of learning new skills, whether from the younger generation or peers.
- Help others—volunteering and “doing good” enhance personal worth and happiness in both Buddhist teaching and science.
Ultimately, how old you feel may indeed shape your future—and Thailand’s collective future as it faces the promises and challenges of an aging society.
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