Ageing Well: Five Biohacks for Your Best Life

We all want to live our best lives, staying active and healthy for as long as possible. It’s not about chasing some fountain of youth but about using science to optimize our bodies so we can keep enjoying those rounds of golf, games of tennis, and club gatherings for years to come. This is where “biohacking” comes in – think of it as science-backed ways to fine-tune your body’s systems.

WORDS ASSOCIATE PROFESSOR DR SANJIV RAMPAL

FEATURED EXPERT ASSOCIATE PROFESSOR DR SANJIV RAMPAL Consultant Orthopaedic Surgeon ALTY Orthopaedic Hospital Website | Instagram | Facebook | X (Formerly Known as Twitter) | TikTok

As we age, our bodies undergo changes at a cellular level.

For example, cells can become “senescent” – like “zombie cells” – contributing to inflammation and slowing down tissue repair.

Factors like reduced cellular energy and changes in our gut microbiome also play a role.

The good news is that we can influence these processes!

TOP BIOHACKING HABITS FOR AN ACTIVE LIFE

Here are some biohacking habits you can incorporate into your daily life to promote healthy aging and maintain an active lifestyle:

#1 Fuel Your Cells for Recovery

Nicotinamide adenine dinucleotide (NAD+) is like your body’s cellular spark plug.

• It is a vital molecule found in every cell, helping to turn nutrients into energy.
• It also plays a key role in repairing DNA, maintaining healthy cells, and supporting metabolism.
• Unfortunately, NAD+ levels naturally decline as we age, which can slow down cellular repair and energy production.

To help boost NAD+ levels naturally:

 Get moving

• Regular physical activity — like those rounds of golf or walks with friends — can help maintain healthy NAD+ levels.

Prioritize sleep

• Quality, restorative sleep is essential for cellular repair and keeping your energy systems running smoothly.

Consider Supplements

• Some people explore NAD+ precursors like nicotinamide mononucleotide (NMN) and NR nicotinamide riboside (NR).
• These are compounds the body can convert into NAD+, potentially helping to replenish its levels.
• While early research is promising, it’s important to consult your doctor before starting any new supplement, especially since research on their long-term effects in humans is still ongoing.

#2 Boost Your Gut Health for Overall Wellness

A healthy gut microbiome is vital for everything from bone health to immunity. Support it with:

A diverse diet

• Eat a variety of fruits, vegetables, and fiber-rich foods.

Probiotics and prebiotics

• Consider incorporating these to support beneficial gut bacteria.

#3 Personalize Your Nutrition

While a balanced diet is key, individual needs vary.

Understanding how your genes interact with nutrients (“nutrigenomics”) is still an evolving field. For now, focus on a diet rich in whole foods, tailored to your activity level and any specific health needs.

#4 Optimize Your Circadian Rhythm

Your body’s internal clock (“circadian rhythm”) governs sleep, hormone release, and other vital functions. Support it with

Consistent sleep schedule

• Try to go to bed and wake up around the same time every day, even on weekends.

Sunlight exposure

• Get some natural light exposure, especially in the morning, to regulate your rhythm.

Limit artificial light exposure, especially screens, before bed.

#5 Heat Therapy with Sauna

Regular sauna use can improve cardiovascular health by increasing heart rate and blood circulation, similar to moderate exercise.

Saunas can also help with muscle recovery by promoting blood flow to the muscles, which aids in repairing and reducing soreness.

Emerging research suggests that heat exposure may activate heat shock proteins, which help protect cells from damage and stress.

MAKE THESE HACKS A PART OF YOUR LIFE

The great thing about these biohacks is that many of them fit seamlessly into an active lifestyle.

Regular exercise, a healthy diet, and prioritizing sleep are all things we can do to support our well-being and keep enjoying the activities we love for years to come.

By staying informed and proactive, we can all make the most of our health and live our best lives, for longer.