Biohacking: How to reverse the biological clock?
On a global level, the number of people aging beyond 65 is rapidly progressing. Everybody would like to live longer but at the same time feel younger. Therefore, we have to start looking for ways to age as healthy as possible. Is biohacking the key?
What is biohacking?
Biohacking is a relatively new term, referring to the optimization of the internal biological processes, aiming to improve physical health and extend one’s lifespan. The focus is on longevity through interference with aging at the cellular and genetic level. Biohacking includes a wide variety of interventions that can be applied to boost energy and vitality. There are several key target areas, like:
Physical activity to slow down the biological clock
Physical activity is known to boost overall health and slow down aging. Different types of physical activity can be done to reverse aging. Engaging in strength training helps to maintain muscle mass, increase bone mineral density, and is of positive influence on overall metabolic health. This contributes to a longer life span in a healthy way. On the other hand, aerobic exercise can improve cardiovascular as well as lung health. High-Intensity Interval Training (HIIT), combining both strength training as well as aerobic exercises, improves general fitness and training’s efficiency (1).
Diet to promote longevity
With regards to nutrition, several dietary methods can be applied to reverse the biological clock. For example, intermittent fasting could stimulate cellular repair processes, decrease inflammation, and improve overall metabolic health (2). Also, caloric restriction, within a certain range, is associated with an increased life span (2). Biohackers try out a lot of different diets in order to achieve the most optimal energy levels, boost brain function and general health. Specific supplements are also used quite frequently in order to fill the nutritional gaps in one’s diet.
Strengthening your bones to improve biological age:
With age, several changes occur to our bone homeostasis that can impact our bone health and thus our biological age (3). The following changes occur:
- Decrease in bone density – especially in post-menopausal women due to a decrease in estrogen levels
- Decreased bone remodelling rate
- Changed bone structure
- Loss of bone mass
The rapid deterioration of bone health can be slowed down by taking preventive measures. For example, staying physically active or taking supportive supplements could aid in the improvement of bone health and thus the reduction of biological age.
Improved mental health extends lifespan
Stress management is an important aspect for longevity. Practices like meditation and yoga are associated with stress reduction and emotion control (4). Training your cognition and building a cognitive reserve is an important factor to prevent age-related cognitive decline and neurodegenerative diseases (5).
Sufficient sleep reduces your biological age
Getting enough quality sleep, consistently every night, is essential for cellular repair, optimal immunity and mental health. It is essential to reduce the exposure to sleep-disturbing blue lights in order to keep your circadian rhythm in check (6). Quality sleep means getting approximately 8 hours of sleep every night, passing through the sleep cycle multiple times (7).
Applying technology to measure health parameters
In order to get some insights in your internal health and overall well-being, wearable devices and apps can be of great support. Several metrics like heart rate, blood pressure, sleeping patterns, eating patterns, and activity levels provide valuable data in order to see in which area action is required. In this way, technology serves as a helpful tool to give us knowledge about what to adapt, change and improve to help extend our lifespan.
Conclusion
Human bodies are unique, and they react differently to lifestyle factors and interventions. Yet, everyone would like to live better and longer. The different practices of biohacking may benefit people in different ways. Still, it is a case of trial and error to find the most optimal solution for optimal energy, mental, and physical health for each individual.
