It might sound like something out of a sci-fi movie, but delayed ageing is now a reality, thanks to advancements in how well we know our bodies. Even though genetics plays a big role in how fast we age, new research shows behavioural changes also make an impact.

While the long term prospects of longevity treatments look very promising, such as the advances in gene therapy and stem cell therapy, all that is still some distance in the future. 

However, just altering the way you eat and exercise can have immediate effects on your lifespan. So you can not just live longer but also enjoy more years of prime mental and physical vitality. 

#1: Intermittent Fasting

Intermittent fasting is an eating strategy that first gained popularity as a weight loss technique. But in addition to weight loss benefits, research has shown intermittent fasting has an anti-ageing effect and can improve markers of physical and mental health. A study from Japan showed that not only does fasting speed up metabolism, it also may reverse the ageing process.

For a start, fasting supercharges metabolism, making the body more efficient at breaking down nutrients and burning calories. It also slows down the degradation of DNA, which is what occurs when we age, and accelerates DNA repair, thus slowing down the ageing process.

Fasting supercharges metabolism, making the body more efficient at breaking down nutrients and burning calories.

Fasting also increases the levels of antioxidants that can help prevent the body’s cells from being broken down by free radicals, which are molecules that can cause damage to cells. Additionally, fasting can reduce the chronic inflammation that occurs as people age. Even just doing intermittent fasting is shown to delay the onset of neurological diseases and reduce oxidative cell damage as we age.

#2: Exercise

Exercise provides a remarkable variety of health benefits, which range from strengthening bones to positive effects on mood and helping to prevent chronic illnesses such as diabetes and heart disease. It has been proven that regular physical activity is vital for healthy ageing and can help prevent, delay, or manage a number of chronic diseases common in adults ages 50 and older. It also reduces the risk of premature death and supports your mental health. 

It has been proven that regular physical activity is vital for healthy ageing and can help prevent, delay, or manage a number of chronic diseases common in adults ages 50 and older.

General guidelines call for 150 to 300 minutes of moderate-intensity aerobic activity (such as walking) per week or 75 minutes to 150 minutes of vigorous-intensity aerobic physical activity (such as tennis) per week. Researchers believe the benefit is related to exercise's ability to reduce inflammation and oxidative stress. That said, any amount of activity is better than none.

#3: Socialise

Human beings are social creatures. Our connection to others enables us to survive and thrive. Yet, as we age, many of us are alone more often than when we were younger, leaving us vulnerable to social isolation and loneliness — and related health problems such as cognitive decline, depression, and heart disease. 

Research has linked social isolation and loneliness to higher risks for a variety of physical and mental conditions: high blood pressure, heart disease, obesity, a weakened immune system, anxiety, depression, cognitive decline, Alzheimer’s disease, and even death (risks that might even rival those of smoking, obesity, and physical inactivity). On the flip side, strong social networks are a hallmark of Blue Zones — regions of the world with remarkably high concentrations of centenarians.

Research has linked social isolation and loneliness to higher risks for a variety of physical and mental conditions.

#4: Diet

The science is clear: eating the right foods can lead to a longer, healthier life. As we get older, eating well can help improve mental sharpness, boost energy levels, and increase resistance to illness. Again, refer to the Blue Zones that have some of the healthiest people who consistently live to over 100 years old. In these regions there is an emphasis on eating mostly plant-based foods including 300 grams of vegetables per day and regular legume and whole grain consumption. 

Research has shown that certain nutrients found in whole foods — such as legumes, whole grains, berries, and veggies — support overall health and promote longer life expectancy. On the other hand, a poor diet that is full of saturated fats and trans fats and laden with calories accelerates ageing by clogging and stiffening your blood vessels and arteries.

Certain nutrients found in whole foods — such as legumes, whole grains, berries, and veggies — support overall health and promote longer life expectancy.

#5: Longevity Supplements

Longevity supplements such as NMN are fast becoming a scientifically backed way to live longer and more healthily. One of the most-researched longevity supplements on the market today. Nicotinamide Mononucleotide or NMN is a molecule that is found naturally in the human body, but can also be found in foods such as cabbage, cucumber, soy beans, avocado and broccoli.

Nicotinamide Mononucleotide or NMN is a molecule that is found naturally in the human body, but can also be found in foods.

Once inside a cell, NMN feeds into the production of NAD+, which provides cells with needed energy and is increasingly believed to be critical for healthy ageing. NAD+ also plays a key role in activating proteins that maintain the integrity of our DNA. It is important to keep your DNA healthy to ensure new cells are created and existing cells don’t die. This in turn increases one’s lifespan, while also enhancing the healthspan.

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