DITCH hot showers in the morning, eat more cheddar at lunchtime, and wear earplugs at night – if you want to live longer that is.
Some simple daily lifestyle tweaks is all it takes to de-age your face and body.
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At least that’s according to two self-professed longevity experts whose goal is to reduce their biological ages and add years to their lives (and other people’s).
Dr Mohammed Enayat, GP, “human optimisation doctor” and founder of HUM2N, tells Sun Health: “Put simply, longevity refers to the ability to live a long life.
“However, it’s important to note that it encompasses more than just living to an old age; it also implies maintaining good health, vitality, and quality of life.
“Longevity is influenced by a variety of factors, including genetics, lifestyle choices, environmental factors, access to healthcare, socioeconomic status, and cultural practices.
“While genetics play a significant role in determining lifespan, diet, exercise, stress management, social connections, and preventive healthcare measures also have a profound impact.”
Leslie Kennedy, founder of Oxford Healthspan who is 59 but claims to have a biological age of 21, adds: “My life took a dramatic turn in my 30s when I was diagnosed with lupus, rheumatoid arthritis, and Hashimoto’s thyroiditis; I was told I had just five years to live and to give up on having children.
“Refusing to accept this, I went on a health journey of my own and learnt about biohacking.
“I am grateful for medicine, but I think that we patients need to meet our doctors halfway, and that in some cases, we can go even more than halfway by changing our lifestyles.
“That’s when I began to do experiments on myself – altering my diet, exercise routine, sleep habits, and all of those things together have combined to put my body back in balance.
“Biohacking isn’t actually about living the longest; most of us don’t actually want to live forever.
“It’s about maximising our health span – the amount of time we are in good health – because everyone wants to live a life where they can be fully and independently engaged with their family, friends and community, while feeling energetic and excited to be alive.”
Despite a rise in bougie clinics offering longevity treatments costing upwards of £25,000, and people like Bryan Johnson spending $2million a year on trying to live forever, both reckon you can actually biohack your health on a budget.
Here’s where they’d suggest you start…
6am – COLD BLAST
JUMPING out of bed and straight into the shower is part of many people’s morning routines.
But cranking the temperature down isn’t – though it should be.
“Taking cold showers is an easy health hack,” Leslie says.
“Research shows it can reduce the number of days people call in sick to work by 29 per cent.
“Cold hydrotherapy has also been shown to relieve symptoms of depression, which we know is a risk factor for mortality.
“I’d recommend trying a one-minute cold shower every single morning. The trick is to get it as hot as possible and then switch to cold for one minute.
“For a quick beauty benefit, or if you’re particularly sensitive to the cold, try using cold water on top of just your head.
“You’re going to smooth out roughness along the shaft of your hair, which will add shine to your locks.
“In addition, the forehead and décolletage have more receptors for cold so in theory, getting cold on those areas should give you more of a boost.”
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7am – MORNING SUN
FIND an extra 10 minutes before you start work to get some sunlight.
Admittedly slightly trickier during the winter, but vital for mental wellbeing and good quality sleep, Dr Enayat says.
“Get 10 to 15 minutes of early morning sunlight to ensure an optimal sleep-wake cycle,” he adds.
“Exposure to natural light first thing in the morning helps regulate your circadian rhythm.
“Sunlight triggers the production of serotonin, which boosts mood and prepares your body for melatonin production at night, promoting restful sleep.
“A short walk outside in the morning or simply sitting near a window for 10 to 15 minutes can make a significant difference in sleep quality and energy levels throughout the day.”
8am – GET MOVING
COMBINE your morning sunlight with some movement if you can, or go for a walk or jog on your lunch break.
“Exercise in the first half of the day,” Dr Enayat says. “Physical activity is beneficial for overall health and sleep quality, but the timing matters.
“Engaging in vigorous exercise too close to bedtime can stimulate the body and make it harder to fall asleep because you don’t have time to wind down.
“Ideally, engage in at least 150 minutes of moderate exercise per week, including strength training.”
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9am – INTERMITTENT FASTING
WE all know eating well is essential for a healthy life.
But as well as adopting a whole-food, plant-rich diet, Dr Enayat recommends trying intermittent fasting, also known as time-restricted eating, to “improve metabolic health”.
This could mean only eating within an eight-hour window, for example.
There is growing evidence to suggest this way of eating can help protect the body from serious illnesses, such as heart disease, type 2 diabetes, obesity, dementia and cancer, according to Healthline.
11am – BEND YOUR KNEES
ONE of the most common ailments as we age is creaky knees.
But if you start looking after them early enough, you can help prevent issues later down the line.
Leslie says: “Ballet pliés (simply bending your knees fully and raising heels from the ground) engage your quads, hamstrings, calves and glutes, all of which keep you more independently mobile in old age, but also release anti-inflammatory myokines.
“What’s more, better balance is actually correlated with longer life.
“If weak knees are a problem, try balancing on one leg instead.
“According to research, the best way to create a new habit is to tether it to an existing one, so try this the next time you’re applying your face cream or brushing your teeth.”
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12pm – NO MORE COFFEE
COFFEE can lower our risk of heart disease and stroke and boost our mental health, according to research.
But cut yourself off after midday – for your health and looks, Dr Enayat says.
“Caffeine is a stimulant that can stay in your system for hours, potentially interfering with sleep later in the evening,” he adds.
“While some people can tolerate it later in the day, others may experience difficulty falling asleep.
“Avoiding all caffeine after 12pm ensures its stimulating effects do not disrupt the sleep cycle, helping to ensure better, more restorative sleep.
“Consider substituting with herbal teas such as chamomile or peppermint, which can promote relaxation and calmness.”
1pm – TUCK INTO MATURE CHEDDAR
DOCTORS often warn against scoffing your face with cheese.
It’s high in fat, salt and calories after all, all of which can wreak havoc on our hearts and waistlines.
“But there’s no need to ditch the dairy,” Leslie says.
“I recommend getting one serving of hard, mature cheese (or mushrooms and fermented foods if you’ve vegan) as this will increase your intake of spermidine, a molecule we all make in our tissues and gut biome when young.
“We need to increase our intake from external, mostly plant sources as we age to keep our immune systems healthy and trigger regular cell renewal or autophagy, according to Oxford University research.
“Spermidine has been found to help you look and feel younger. It also promotes hair growth, and there’s even some evidence it may help you tackle grey hairs as you age.”
Biological vs chronological age
PUT simply, your chronological age is how long you have existed. In most cultures, this is how many years have passed since you were born.
Biological age on the other hand is a little more complex.
It is to do with how old a person’s cells and tissues are based on several factors, including diet, exercise and health conditions.
If someone is fit and healthy, they may have a younger biological age than their chronological age.
But if someone is overweight, has health problems or lives a sedentary lifestyle, their biological age may be higher.
An older biological age is associated with an increased risk of diseases like diabetes, and it could be a predictor of earlier death.
There are numerous quizzes and tests available, but there is no simple way to calculate your biological age.
3pm – DE-STRESS
STRESS is a major contributor to all health problems.
“It can truly be a silent killer,” Dr Enayat says.
“The mind and body are intricately connected. How we feel, the stress we are under, our mental health – they can all affect physical health problems, and vice versa.”
Scientists at Laval University found people dealing with job strain who weren’t getting much enjoyment out of their work were 97 per cent more likely to develop atrial fibrillation – a type of irregular heartbeat linked to strokes and heart failure – compared to non-stressed workers.
Separate research, published in the journal Circulation, found high work stress and low reward doubled the chances of men developing heart disease, which can cause heart attacks and other serious complications.
Aim for seven to nine hours of restful sleep per night to support bodily functions and cognitive health, focusing particularly on getting to bed before 10pm if possible
Leslie Kennedy
Links have also been found between stress and poor mental health, and stress and infertility.
Cambridge University researchers found high-stress jobs make younger workers twice as likely to suffer from major depression.
And in a study published in the journal Human Reproduction, women who reported feeling “very stressed” had a 29 per cent lower chance of becoming pregnant compared to those who were less stressed.
Thankfully there are some simple ways to slash stress levels. Dr Enayat recommends meditation, box breathing and spending time in nature.
5pm – GET SOCIAL BUT DITCH BAD HABITS
AFTER a long day at work, it can be hard to muster the energy to do something social.
But seeing friends for dinner or even a quick drink with your colleagues could actually extend your life.
“Social connections are important and linked to better health and longevity,” Dr Enayat says.
A study by the University of Queensland found having a busy social life in your late 40s could slash your risk of 11 conditions, including high blood pressure, heart disease and cancer.
Separate research in China suggested the more people socialised, the longer they lived.
Time to death was delayed by 42 per cent in those who socialised occasionally, 48 per cent in those who did at least monthly, 110 per cent in those who did so at least weekly, and 87 per cent in those who did so nearly every day, compared with those who said they never socialised.
But if you are in the pub, avoid any harmful habits like smoking and alcohol, Dr Enayat adds.
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6pm – SWAP THE HOT TUB FOR THE SAUNA
YOU might have started your day with an icy shower, but you don’t have to be cold all the time (thank goodness).
Some level of heat therapy can be beneficial for relaxation, pain relief, and blood circulation, according to Healthline.
“Next time you’re at the gym, swap the hot tub for the sauna and get lots of health benefits,” Leslie says.
“Saunas are great. I use one daily and love it – especially welcome in dreary, cold weather.
“It’s a great way to detox after hangovers and blow away the blues.
“One study published in the Journal of the American Medical Association actually found that regular sauna use was associated with a reduced risk of premature death from all causes, and those who did it twice a week lived longer than those who did it once.
“Saunas are also thought to help collagen production, which can give your skin that much sought-after youthful, healthy glow.”
7pm – EVENING STRETCHES
“CONSIDER gentle yoga and stretches before bedtime,” Dr Enayat says.
“This helps to relax your muscles, relieve tension, and promote a peaceful state of mind that is conducive to restful sleep.”
It will also make you more flexible over time, which has its own longevity benefits.
People with greater flexibility tended to live longer than those with lower ranges in a study published in the Scandinavian Journal of Medicine & Science in Sports.
Among men, those with low flexibility scores were almost twice as likely to die during the 13-year study period compared to those with higher scores.
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8pm – NO BLUE LIGHT
MOST people know not to go on their phones in bed or risk tossing and turning in the night.
But it’s important to avoid all screens two hours before you hit the hay, according to Dr Enayat.
“Blue light interferes with the production of melatonin, the hormone responsible for sleep,” he says.
“Using electronic devices before bed can make it harder to fall asleep and reduce sleep quality.
“You can combat this by avoiding screenings at least two hours before bedtime, or wearing blue light-blocking glasses or apps to minimise disruption.
“If you must use devices at night, lower the brightness and consider ‘night mode’ settings to reduce the impact on your circadian rhythm.”
But it’s not just your sleep that will be impacted. Scientists say daily exposure to blue light may actually accelerate ageing by damaging cells in the brain.
Professor Jaga Giebultowicz, who led the research, says: “It was very clear cut that although light without blue slightly shortened their lifespan, just blue light alone shortened their lifespan very dramatically.”
9pm – JOURNAL
SO what do you do when you’ve ditched your phone and your TV screen is black? Pick up a pen and journal!
“Writing down your concerns before you go to bed can be a powerful way to release any pent-up thoughts, anxieties or to-do lists that might keep you awake,” Dr Enayat says.
“By jotting down your thoughts, you can mentally ‘close the book’ on the day, which may help reduce rumination and facilitate better sleep.
“Additionally, journalling can help process emotions, fostering a sense of calm and wellbeing before sleep. It’s a great way to clear your mind and set aside any worries for tomorrow.”
There is no direct evidence to suggest journaling alone can make you look younger and live longer, but it could have a huge positive impact on your mental health, which can.
10 things to do every day to live longer
By Eliza Loukou, Health Reporter
WHEN it comes to ageing well, making big changes like overhauling your diet and quitting smoking might seem like the only way to achieve that.
But small tweaks that only take a matter of minutes each day can be very effective too, according to experts at Curves. These include:
- Taking a power nap
- Doing a quick bodyweight exercise circuit
- Having a digital detox
- Preparing healthy snacks
- Journaling away your stress
- Calling a friend
- Taking a brisk walk
- Staying hydrated
- Meditating your mood
- Stretching
You can read more about each one here.
10pm – NO DISTRACTIONS
BY now, you’ve been up for 16 hours. Hopefully with all that movement, socialising and journaling, you’re feeling tired because it’s time for bed.
Dr Enayat says: “Your sleep environment plays a vital role in the quality of your rest so make sure yours is free from light and sound, and keep the temperature cool.
“A dark, quiet, cool room signals to the brain that it’s time to sleep.
“Consider blackout curtains to block out any external light, and use earplugs or a white noise machine to mask disruptive sounds.
“A cool room temperature has been shown to promote deeper sleep by helping lower your body temperature.”
Leslie adds: “Aim for seven to nine hours of restful sleep per night to support bodily functions and cognitive health, focusing particularly on getting to bed before 10pm if possible.
“Our deep sleep window is between 10pm and 2am and is the only time that the brain’s glymphatic system jumps into action, flushing away toxins.
“This is especially key for women who have twice the risk of getting Alzheimer’s than men.”
And the 10pm bedtime isn’t just for week nights.
“Try to sleep at regular hours – so the same time every night,” Dr Enayat says.
“Going to bed and waking up at consistent times each day reinforces your body’s natural sleep-wake cycle.
“Having a wind-down routine signals to your body that it’s time to relax, improving sleep onset and depth and reducing insomnia.”
