Biohacking and Diet Tips to Slow Ageing

You are never too young to start focusing on slowing ageing through diet, biohacking, and lifestyle. If you start as early as possible, you will give yourself the best chance of having a high quality of life and being healthy well into old age. In this blog post, we have outlined a few biohacking and diet tips to help you slow ageing.

Reduce Inflammation with Diet and Biohacking to Slow Ageing

Inflammation is linked to overall functional decline. It is associated with many age-related diseases, such as arthritis, gout, diabetes, and Alzheimer’s disease. It has also been associated with Crohn’s disease, ulcers, irritable bowel syndrome (IBS), and sinusitis.

As we age, our immune systems start producing a small amount of inflammation. Pair that with other causes of inflammation, such as stress, pollution, and bad diet, and you have a recipe for disaster. The effect inflammation has on health, beauty, ageing, and longevity should not be taken lightly. Therefore, fighting inflammation should be the number one concern when changing your diet to one that promotes longevity and vitality. To fight and prevent inflammation, cutting out sugar and following a low GI diet is best. Your diet must also be based around eating whole foods and not processed foods.

Foods that can decrease inflammation are: tomatoes, olive oil (always raw), fatty fish, flaxseeds, antioxidant-rich fruits and vegetables, coffee in moderation, turmeric, ginger, and garlic.

Inflammation leads to the breakdown of collagen in the skin, which can increase the appearance of wrinkles. Diet has a big impact on the body’s inflammatory response. When struggling with chronic inflammation, or when trying to prevent it, it is important to look at lifestyle as well.

Foods that can increase inflammation include sugar, high glycaemic carbohydrates, vegetable cooking oils, processed food, artificial sweeteners, excess alcohol, and deep-fried foods (trans fats are very inflammatory). For some people, dairy, red meat, or foods containing gluten can also aggravate inflammation. The best way to determine if you are sensitive to something is to consult your doctor or follow an elimination diet for a month where you cut out dairy, gluten, soy, sugar, etc. and then reintroduce them into your diet one at a time to see if you feel any negative effects.

Stimulate Autophagy Through Diet and Biohacking

There are few health topics that make me as excited as autophagy. Autophagy is a process where your body recycles and destroys old and damaged cells. The word literally means “self-eating”. Through this process, your body can get rid of damaged cells that cause inflammation, no longer function optimally, and take up space, before replacing them with new and healthy cells.

It is especially important for maintaining healthy mitochondria and removing junk from your system.

When the telomeres of cells get too short, the cell becomes senescent and loses metabolic function. These cells then secrete pro-inflammatory cytokines that stimulate immune cells to start damaging nearby cells and can remain in the body.  These are senescent cells that remain in the body.

Personally, I am after the benefits for skin health and longevity. There are a few things that can interfere with autophagy, including stress, processed foods, and eating too frequently and too much.

Cellular stress can increase the autophagy process. This includes exercise, hot or cold therapy, and calorie restriction. My high cortisol levels are a bit of an issue, so I cannot exercise too intensively, and have to use other ways to stimulate autophagy.

Fasting causes autophagy. It helps damaged cells get cleared away. It helps your body turn on genes that help with stress. You make more antioxidants, you make more anti-inflammatories. You are making more brain cells.  You stimulate human growth hormone production.

When we eat too often, our bodies don’t get rid of damaged cells that contribute to ageing. Only eating within a certain window in a day gives your body the opportunity to remove these cells. The benefits of going into autophagy are better fat burning, speeding up cell regeneration, reduced inflammation, improved cell function, longevity, and increased energy, due to the production of more mitochondria.

To help stimulate autophagy, up your fat intake. A high-fat diet can delay premature brain ageing, stimulates autophagy, reduces brain fog, improves overall cognitive functioning, increases testosterone levels, fights inflammation, and balances blood sugar levels. You can switch to a ketogenic diet by cutting out carbohydrates and increasing your fat intake further, but this is optional. Eat coconut and olive oil regularly, as they trigger autophagy and help protect the brain against volume loss and impaired memory, while boosting mental sharpness.  

Also, do regular exercise to stimulate autophagy and mitophagy.  Mitophagy is the process of removing damaged mitochondria and replacing them with new ones. This increases energy levels.  

A few other ways of stimulating autophagy include consuming citrus bergamot, Earl Grey tea, green tea, cinnamon, MCT oil, coconut oil, turmeric, and foods that contain Sulforaphane, which includes broccoli, cauliflower, brussels sprouts, and broccoli sprouts.

Eat Probiotic-Rich Food

Consume probiotics to reduce inflammation associated with ageing. For a healthy gut microbiome, eat a variety of prebiotics (fruits and vegetables) and include fermented foods, such as sauerkraut, kimchi, yoghurt, kefir, and kombucha in your diet. Other benefits of having good bacteria in your gut include a reduction in feelings of depression and anxiety, as well as improved digestion.

Do Red Light Therapy for Health and Ageing: An Easy Biohacking Tip

When you have a husband who makes you your own red light therapy light, you know you have made the right choice.

Red light therapy is a type of phototherapy that uses LED wavelengths, which penetrate the skin. Beautiful skin well into old age is not the only reason I have incorporated this biohacking tip into my life. Red light therapy has quite a few benefits I am excited about: It

  • stimulates collagen production, which helps repair skin and prevent wrinkles.
  • can help ease depression symptoms and improve overall mood.
  • improves the functioning of mitochondria.
  • decreases skin inflammation.
  • can help reduce sun damage.
  • increases blood flow.

You cannot stop ageing completely, but through lifestyle and biohacking, you can slow down the ageing process and improve the quality of your life as you age by improving your health.