Live longer: GP shares tip that doesn’t cost a thing – seen in blue zones across the world

If 2023 was the year of biohacking, 2024 will be the year the pursuit of longevity levels out.

According to Dr Mohammed Enayat, a GP and Founder of HUM2N, a longevity clinic in London, with emerging longevity developments focusing on health span (extending quality of health for as long as possible) rather than lifespan, the goalposts are changing and so is the approach.

He said: “Rooted in wellness, biohacking is a short-term approach that boosts biology momentarily. Based on medicine, longevity manages individual risk in the long term to create a strategy that works based on how you’ll live in the long run.”

There are some simple things you can do to help you live longer. The first one recommended by Dr Enayat doesn’t cost a thing.

Social connections

Social connection is crucial for human well-being, and numerous studies have highlighted its importance for physical and mental health, said Dr Enayat.

He explained: “Improving social connections is associated with better mental health and benefits including improving depression and anxiety, reduced stress levels, improved mood and happiness – with greater sense of purpose and fulfilment, better cognitive health, less risk of dementia and improved physical health, as one is more likely to engage in better healthy habit.

“If you look at the evidence from the blue zones across the world, they have shown that social connections are a major driver for improved longevity. Community and interdependence is absolutely critical for purpose and role, this is fundamental to raison d’etre.

“The exact mechanisms through how social connection influences longevity are complex and not fully understood. However, it’s clear that maintaining positive social relationships and avoiding prolonged isolation are important for both mental and physical health. Building and maintaining social connections, participating in community activities, and nurturing relationships with family and friends are valuable strategies for promoting overall well-being and longevity.”

Eat more plants

Eating more plant foods and reducing meat consumption has been associated with a variety of health benefits.

Dr Enayat said: “Plant foods contain a range of polyphenols/bioflavonoid nutrients which contain anti-oxidant and anti-inflammatory properties. To improve longevity, addressing issues such as inflammatory processes in the body and oxidative stress is crucial.

“In addition, plant foods directly feed our gut microbiome, helping to improve one’s gut health. Optimal gut health is also critical for improving one’s systemic health and longevity. Dysbiosis, or an imbalanced microbiome, can directly contribute to inflammation in the body.

“Plant foods are also lower in saturated fats and cholesterol, which may reduce cardiovascular disease risk. Cardiovascular disease remains the number one cause for mortality in the UK.

“Meat products, depending on the source, and the level of processing that may have taken plan, may contain pro-inflammatory mediators and if processed, can contain carcinogenic compounds which can contribute to cancers. If buying meat, it is important to buy grass fed, organic meat.

“On the contrary, oily fish can be considered extremely beneficial as they contain healthy fats, which have an array of health benefits, including lowering cardiovascular disease risk, lowering inflammation, improving hormonal health, improved fat-soluble vitamin absorption, supporting brain function, cellular integrity and more.”

Supplement wisely

Wise supplementation can help with everything from weight management to improved gut health, reduced risk of inflammation and lowered risk of chronic diseases.

Dr Enayat said: “Supplements can most definitely help if dietary sources of nutrients are considered inadequate, especially as soil quality is declining and is depleted of vital nutrients, thus reducing the nutrient levels in our fruits and vegetables.

“However, it is important to be aware of which supplements are required, and whether these supplements are pure and of a clean quality, as supplements may also contain artificial chemicals/additives/fillers which can be toxic. This is where seeking professional advice is recommended before considering supplementation.”

Get moving

Exercise can most definitely contribute to better longevity, offering a wide range of benefits for your health and weight management.

Dr Enayat advised: “In particularly it can help with cardiovascular health, reducing risk associated with developing heart diseases/high blood pressure/strokes etc, muscle health, preventing the loss of muscle mass, which is a major contributor for declining longevity, and bone health, helping to prevent osteoporosis and osteopenia, which can increase risk of fractures, and associated morbidity and mortality.”

“Proximal muscle training, especially strengthening quadriceps and hamstrings have been shown to improve quality of life, as well as pelvic floor strengthening exercises to reduce urinary system related symptoms as one gets older.

“Exercise can play a significant role in weight management when combined with other principles of a healthy lifestyle such as by helping improve metabolism, increasing muscle mass which will enable greater fat burning capacity.

“When it comes to the type and intensity of exercise, the key is finding a balance that suits your fitness levels, preferences, and health conditions. Both aerobic exercises (e.g., brisk walking, jogging, swimming) and strength training are important.

“HIT (high intensity) training, may be appropriate for some, is great for mitochondrial health, a key contributor to longevity. LISS (low intensity steady state cardio) is fantastic for improving heart rate variability, lung oxygenation capacity (VO2 Max), and cellular energy production.

“If you are new to exercise, start slowly, and the key to sustaining it is to make it fun and enjoyable.”

Longevity therapies

Think Oxygen, Stem Cells, and mitochondria for therapies that will support longevity, said Dr Enayat.

“Hyperbaric Oxygen Therapy is brilliant for longevity as it stimulates new stem cell production, along with growth factors to stimulate new blood vessel creation; whilst delivering concentrated oxygen in a pressurised cabin.

“You might also want to consider NAD+ supplementation, intravenous, being the most potent and direct ways to increase intracellular NAD+ levels with a host of benefits including cellular energy production, manifesting in improved energy, mental clarity, vitality, and sleep. I advise doing these under the care of a medical team.

“In addition, cryotherapy/ Ice baths are great for stimulating metabolic flexibility, improved insulin sensitivity and metabolic health. With a positive side effect of happy hormone release. For the very best in longevity therapies, I recommend a visit to HUM2N, the next-gen longevity and regenerative aesthetics clinic in London.”

Deeper root cause analysis

Creating internal biological balance is the basis of longevity, according to Dr Enayat.

He explained: “Functional Medicine testing and analysis of your blood work, addressing the key systems: blood sugar control including fasting insulin, uric acid, lipidology (deeper testing required on the breakdown of your LDL cholesterol into the lipoproteins is vital for personalising longevity strategies.

“Delivering innovative longevity-enhancing therapies directly to doorsteps, HUM2N at Home personalised protocols look at the body as a whole to analyse and understand the root cause of symptoms. Empowering you with the knowledge and tools to make positive changes to your health, each HUM2N at Home programme begins with a comprehensive health consultation and 150 speciality biomarker blood tests. Following the results, the HUM2N team use their collective 100+ years of experience in functional testing to interpret the results and identify any imbalances in your bodily systems, guiding you towards the right HUM2N at Home personalised programme.”