Longevity is influenced by a variety of factors, including genetics, lifestyle choices, environmental factors, access to healthcare, socioeconomic status, and cultural practices.
While genetics play a significant role in determining lifespan, lifestyle factors such as diet, exercise, stress management, social connections, and preventive healthcare measures also have a profound impact on longevity.
Dr Mohammed Enayat is a GP and Founder of HUM2N, a longevity clinic in London. He said this holistic approach to longevity emphasises the importance of maintaining physical, mental, and emotional well-being as people age, with the goal of maximising both lifespan and healthspan.
“There are several things you can do daily to extend and enhance your life,” said Dr Enayat. “Some of mine include the following.”
1. Intermittent fasting
Intermittent fasting and calorie restriction may help to regulate metabolism, reduce inflammation, and improve cellular autophagy and renewal.
Dr Enayat said: “Studies show these practices can increase lifespan in animal models and the principles are likely similar in humans. Intermittent fasting has been shown to improve various markers of metabolic health, such as insulin sensitivity, blood sugar levels, and lipid profiles. By reducing the frequency of eating periods, intermittent fasting can help regulate glucose metabolism and reduce the risk of insulin resistance and type 2 diabetes, which are factors associated with longevity. In addition, fasting triggers a cellular process called autophagy, whereby cells remove damaged components and recycle them for energy. This process may help protect against age-related diseases and promote cellular repair and regeneration, potentially contributing to longevity.
“I broadly follow the principles of intermittent fasting, eating one meal a day which is normally a bit earlier than dinner time.”
2. A spoonful of apple cider vinegar before meals
For regulated blood sugar response, Dr Enayat takes a tablespoon of apple cider vinegar before I eat.
He said: “Some studies suggest that apple cider vinegar may improve insulin sensitivity, which is the body’s ability to respond to insulin and regulate blood sugar levels effectively.
“By enhancing insulin sensitivity, apple cider vinegar may help lower blood sugar levels after meals. It may also slow down the rate at which food leaves the stomach and enters the small intestine, leading to a more gradual release of glucose into the bloodstream. This can help prevent spikes in blood sugar levels after meals, particularly in individuals with diabetes or insulin resistance.”
3. Hyperbaric oxygen chamber
Hyperbaric oxygen therapy (HBOT) involves breathing pure oxygen in a pressurised environment.
Dr Enayat said: “It has become popular as it offers various health benefits, increasing oxygenation and the amount of oxygen dissolved in the blood, which can improve oxygen delivery to tissues throughout the body. Adequate oxygenation is essential for cellular function and energy production, and optimising oxygen levels may support overall health and vitality.
“HBOT has also been shown to stimulate the formation of new blood vessels and promote tissue repair and regeneration. By enhancing the body’s ability to heal wounds, injuries, and damaged tissues, HBOT may improve overall health and resilience, potentially extending lifespan. It also offers anti-inflammatory effects, enhances immune function, and can protect the body from oxidative stress. I use the Hyperbaric Oxygen Chamber at HUM2N, the leading longevity and regenerative aesthetics clinic in London for one hour, once a week which helps to drive stem cell production, new blood vessel creation and stimulate regenerate healing pathways, all proven longevity treatments.”
4. Cold water exposure
Cold water exposure, such as cold showers, ice baths, or swimming in cold water, offers health benefits, including improved circulation, increased metabolism, enhanced immune function, and reduced inflammation.
Dr Enayat said: “Cold exposure activates the body’s stress response and triggers various physiological adaptations, including the release of endorphins and activation of brown adipose tissue, which generates heat to maintain body temperature. Some research suggests that cold exposure may activate pathways associated with longevity and stress resistance, such as the AMPK pathway and sirtuin activation.
“Additionally, cold exposure may increase levels of adiponectin, a hormone involved in regulating glucose levels and fatty acid breakdown, which could potentially contribute to improved metabolic health and longevity. In addition to HBOT, I will also do cold water exposure, either cryotherapy once a week in my clinic, and/or an ice bath a couple of times a week, which improves my metabolic flexibility making me more sensitive to insulin and improves my blood sugar response.”
5. Supplements
Dr Enayat believes the right, personalised supplement regime can help to promote longevity. He explained: “Using in-depth 150+ biomarker blood testing, available nationwide via HUM2N at Home I supplement with exactly what my body needs to function optimally. I take omega-3 supplements daily with the omega-3 fatty acids, found in fish oil and certain plant sources like flaxseed and walnuts, associated with various health benefits, including reduced risk of heart disease and inflammation.
“Some research suggests that omega-3 fatty acids may also have anti-ageing effects by protecting against age-related cognitive decline and promoting cardiovascular health. I also take magnesium which is an essential mineral involved in hundreds of biochemical reactions in the body, including energy production, muscle function, nerve transmission, and DNA synthesis. Lastly, I also take an NAD+ injectable supplement once a month which helps to replenish energy, support cognitive resilience, and reverse cellular ageing.”
6. Walking
Regular walking can improve cardiovascular health by increasing heart rate, improving circulation, and lowering blood pressure.
Dr Enayat added: “It strengthens the heart muscle, reduces the risk of heart disease, and improves overall cardiovascular function. Studies have shown that individuals who engage in regular walking have a lower risk of developing heart disease and experiencing cardiovascular events, such as heart attacks and strokes.
“I’ll aim to do a minimum of 45 minutes of walking each day, at least three to five days a week as well as low, steady-state exercise such as jogs and two high intensity workouts a week which can include strength training.”