Biohacking has become a buzzword and big trend over the last decade. It focuses on how environmental and lifestyle factors can enhance our health and performance.
Often linked with modalities like meditation, supplements and intermittent fasting, to more experimental technologies and practices, a key goal of biohacking is basically around improving the body’s longevity and reducing our biological age.
But what is biological ageing, and how can certain habits and nutrient choices influence this process? Dr Guanchen Sun, Co-Founder and Research and Development Director at Biogency, explains a little more.
Can Biohacking really tell your age?
Our biological age is a measure influenced by the genes we’ve inherited, as well as our lifestyle choices — from what we eat to how we sleep.
A key process underpinning this is the methylation of genes, a process in our bodies that influences how our genes are expressed. Essentially, when a piece of methylated gene is “deactivated”, it stops producing a related protein. When we’re younger, our bodies have more good protein and less bad protein, which is controlled by this process. But as we age, this methylation pattern is disrupted, resulting in more expressions of bad proteins and less of good proteins — leading to what is commonly known as our biological age.
The great news is that our biological age isn’t set in stone. While biological ageing can make us unhealthy, decreasing the functions of organs throughout our body, research has shown that we can take steps to slow down the ageing process and reduce the risk of age-related illness. Through simple lifestyle hacks, we can significantly impact how our bodies age.
Biohacking involves cultivating a nutrient-rich diet
One of the most effective ways to slow our body’s clock is through a balanced, nutrient-rich diet. It reduces the risk of heart disease, immune dysfunction, and metabolic disorders, and also supports emotional and cognitive wellbeing. Improving gut health, in particular, has been found to alleviate symptoms of anxiety and depression.
Our bodies become less efficient at absorbing nutrients as we age, making it crucial to maximise nutrient intake. There is a powerful link between gradual enhanced dietary changes and the revitalisation of cellular and DNA energy functions.
Certain nutrients like NAD+ precursors, Ellagic Acid and Urolithin A have been linked to slowing down ageing by supporting gene function, and optimising energy generation. They also reduce inflammation, clean up free radicals and regulate circadian rhythm. We can enhance our body’s NAD+ production through exercise and by eating certain nutrient-rich foods like dairy products, meat and fish. This can also be supported by supplements that include the above nutrients. Biogency’s advanced Synext formula, for example, incorporates an array of active ingredients and antioxidants to promote healthy ageing and support a variety of functions in the body. These include promoting vitality, preventing inflammation, supporting energy generation, cardiovascular health and blood capillary health.
Incorporating healthy habits
Alongside nourishing our bodies, simple lifestyle changes can contribute to how our bodies age.
Switch to cold showers
Starting the day with a burst of cold water has proven to be a remarkable anti-ageing hack. A study in the Netherlands suggests it may boost our immune system. The study found that people who finished their shower with cold water had 29 percent fewer sick days than people who didn’t do this. Small doses of cold to the body can also increase levels of cold shock proteins which protect nerves in the brain. It can also improve your mood! It helps to stimulate the vagus nerve to transport ‘feel-good’ neurotransmitters such as serotonin and dopamine to our brains. Other benefits include boosting metabolism and burning calories by stimulating brown fat and improving skin circulation.
Savour a cup of coffee or tea
Caffeine, found in everyday pleasures such as coffee, dark chocolate, and green tea, is the world’s most consumed nootropic (brain-enhancing substance). It improves cognitive functions including mood, memory, reaction time, productivity, and attention span. What’s more, caffeine has been linked to reducing bad cholesterol (LDL), improving gut health, fat burning and curbing appetite.
However, like any good thing, moderation is key. While it is generally safe for healthy adults, excessive consumption can lead to unwanted side effects such as sleep disturbance and anxiety disorders. So savour your cup of coffee or tea but keep to the recommended limit of 400 mg per day for healthy adults.
Prioritising sleep and exercise
Quality sleep and regular exercise are essential in slowing the biological clock. Studies reveal that getting less than seven hours of sleep per night can increase your biological age by “three to seven years”. Partial sleep deprivation increases the risk of age-related diseases and hampers the body’s ability to repair itself at a cellular level. What’s more, inadequate sleep reduces our ability to manage stress, which is associated with inflammation, DNA damage, and telomere shortening.
Regular exercise boosts oxygen uptake and cognitive function, decreasing blood pressure and improves your basal metabolic rate. It can also help prevent age-related diseases like osteoporosis by increasing bone density.
If you’re looking to slow down the ageing process and boost your overall wellbeing, consider these biohacks. Remember to consult with a healthcare professional before making significant changes to your diet or lifestyle. With the right knowledge and effort, ageing gracefully is within our reach.
