Life expectancy is directly related to the quality of life, health, nutrition and the ability to manage and treat diseases and with a biohacking approach, you can live longer and see your 100th birthday.
But the quality of life is even more important.
Biohacking can not only increase how long you live but also the quality of life too, even up to and beyond 100 years old.
If you not only want to live longer but be fitter, healthier, have more energy in body and mind and enjoy a long life read on to find out how.
How can you live longer? Eating the right nutrients, being physically and mentally active without excess stress, reducing the consumption of and exposure to toxins, avoiding anxiety, being happy, having quality sleep and relaxation time, and genetics, help you live longer.
Everyone wants to live longer, and if it was as easy as taking a pill to add a few years onto your life then we all would be taking them.
The reality, however, is not that simple. Illnesses and diseases can come out of nowhere and scupper all plans.
With this, the aim of fitness freaks and health connoisseurs is to reduce the chances of such issues.
Living longer can be done through changing your diet, consuming more of specific minerals and vitamins or just changing some unhealthy habits that you may have which you didn’t even know about.
Read on to discover what could be reducing your chances of living longer, and how you can change this to really live a longer, happier and healthier life.
Table of Contents
Dietary changes and additions
Avoid overeating
Obesity, carb intake, fat intake, and more specifically calorie intake are all linked to longevity and quality of life.
Studies on animals have found that a 10-50% reduction in calorie intake can increase lifespan.
Human studies on restricting calorie intake say that “initial results suggest prolongation of life as well as prevention of age-related disease.”
However, it’s not as easy and simple as reducing your calorie count or changing the food you eat to do so.
Long term calorie restriction and limiting is however not a sustainable option as negative side effects such as “perpetual hunger, reduced body temperature leading to a feeling of being cold, and diminished libido” are all prevalent in those who do attempt it.
Nuts
Underappreciated and misunderstood, nuts are robust nutritional foods. They are rich in the following:
- Protein
- Fiber
- Antioxidants
- Plant compounds
- Copper
- Magnesium
- Potassium
- Vitamins B6 and E
All these minerals and substances have led to studies finding that simply consuming more nuts could lead to a reduction in the chances of heart disease, high blood pressure, inflammation, diabetes and even some forms of cancer.
One study even found that those who consume at least 3 servings of nuts per week had a 39% lower risk of premature death.
Turmeric
One of the main compounds in turmeric – curcumin – holds both antioxidant and anti-inflammatory properties which have been shown to protect against certain forms of cancer as well as maintaining brain, heart and lung function.
Tea and coffee
The polyphenols and catechins in green tea have been linked with a decrease in the risk of heart disease, cancer, and diabetes.
Coffee has also been shown to lower the risk of diabetes, cancer and certain brain illnesses.
Furthermore, studies have shown that – compared to those who do not drink tea or coffee – those who do comparatively live longer and have a 20-30% lower risk of early death.
Consider the amount of alcohol you consume
Consuming large amounts of alcohol is linked to many illnesses and diseases in all different parts of the body – this includes liver, heart and pancreatic diseases.
On the other hand, moderate alcohol consumption has been shown to reduce the likelihood of the same diseases linked above, whilst also reducing the likelihood of early death by 17-18%.
Wine is the most prominent ‘good’ alcohol due to its polyphenol antioxidant content which can help to prevent heart disease, diabetes, neurological disorders, and metabolic syndrome.
Co-enzyme Q10
An antioxidant found in the body, low levels of Co-enzyme Q10, has been associated with a range of chronic diseases, including neurodegenerative, muscular and cardiac diseases, as well as diabetes and cancer.
Co-enzyme Q10 levels can be increased by eating more fatty fish and organ meats.
Foods and minerals for brain health
High fat, low carb foods – keto diet
When you follow the keto diet your body burns fat instead of glucose for energy.
The diet requires that you consume high fat but low carb foods such as grass-fed meat, fish, eggs, avocados, and butter.
Ketosis reduces inflammation in the brain and helps the brain produce more mitochondria (the powerhouse of cells).
MCT oils
MCTs (medium-chain triglycerides) are quickly absorbed by the body as they are easier to break down than long-chain triglycerides and do not require specific enzymes to break them down.
Once absorbed, they provide ketones which are converted into energy. These are the benefits of taking MCT oils.
Magnesium
GABA (or Gamma-aminobutyric acid) is a neurotransmitter that calms nerves and anxiety. Magnesium regulates GABA activation across your brain.
Exercising also exerts the same effects.
High-quality fats
Wild fatty fish, butter, eggs, and avocados are great sources of healthy, high-quality fats that can help to grow, maintain and improve your brain and brain function.
Saturated fats feed myelin (the fatty layer of insulation that covers brain cells). Feeding this helps brain cells communicate as to when myelin breaks down it slows down this communication.
Nootropics
Otherwise known as ‘smart-drugs’, nootropics are renowned for their ability to improve and enhance brain function. Some nootropics are: Adderall, Provigil, choline, and Ritalin
Polyphenols
As aforementioned, polyphenols found in tea, coffee, wine, and berries are useful in preventing brain diseases and improving brain function.
Foods and minerals for anti-aging
Glutathione
Glutathione is produced in the body and can be increased by consuming whey protein or glutathione supplements which help to provide your body with what is needed in order to produce the mineral.
A 2017 study concluded that glutathione can provide “various beneficial effects on skin properties” such as increasing skin elasticity and potentially providing “antiaging” effects.
Vitamin C
Collagen cannot be produced in the body without Vitamin C and therefore it is vital that you consume the correct amount in order to keep your skin looking its best.
Vitamin C can be found in lemons, limes, broccoli, cauliflower, and kale.
On top of being vital to collagen production, Vitamin C helps to reduce skin inflammation, and protect against free radicals which are one of the main causes of skin aging.
A 2017 review and study into ‘The Roles of Vitamin C in Skin Health’ stated that “normal skin contains high concentrations of vitamin C, which supports important and well-known functions, stimulating collagen synthesis and assisting in antioxidant protection against UV-induced photodamage”.
Vitamin E
As an antioxidant, Vitamin E helps to protect fats in cell membranes from oxidation and damage – protecting the skin from aging which is caused by free radicals.
Vitamin E can be consumed through nuts, seeds, and olive oil.
Alpha-lipoic acid (ALA)
Another antioxidant, ALA provides the same effects as the aforementioned antioxidants, protecting cells and skin from aging by protecting and fighting free radicals. It can be consumed in muscle and organ meats.
Habits to stop to improve health
Stop smoking
Quitting is difficult, but smoking cigarettes is linked to a wide range of ailments that will reduce longevity and overall health.
It’s also a good idea to look at other areas where toxins can enter the body, this can be from chemicals in the home for cleaning, cosmetics and in our food.
In reality, the modern world is full of toxins, some have benefits, but others are harmful, so be careful to balance them so your body can manage them before they build up too much and cause other issues.
Drink less
Moderation is key with alcohol.
Excessive drinking is linked to a variety of potentially fatal diseases and ailments.
However, in moderation, alcohol consumption can increase longevity and reduce the risk of some diseases.
Also, drugs, whether recreational or medicinal can cause a substantial amount of harm to life expectancy too, so be careful with those too.
Don’t sit still for too long
Not exercising or moving at all is linked with all sorts of diseases and illnesses including and linked to obesity.
A 2011 study found that just 15 minutes of brisk walking a day can help people to live an extra three years.
It’s also better if you can exercise outdoors because of Vitamin D from sunlight, so long as doing this doesn’t excessively increase your exposure to toxins for pollution and other negative things all too often in our air.
And if you’re outside look at earthing yourself by touching the ground with your bare feet or holding on to a tree as this has shown to have significant benefits too.
Stop stressing
Anger and stress both considerably affect mental wellbeing and therefore the quality of life.
Stress can be reduced through taking supplements such as CBD, but also naturally by writing in a journal, getting a pet, doing something creative like music or art, exercising, meditating, yoga or occupying your mind positively.
A good thing for stress and to positively occupy the mind is to just have fun, so make sure you enjoy time with friends and family, but equally learn how to have fun on your own too, this way you don’t need others to recuse stress naturally.
Just laughing is good for you.
Stress can also come with things often seen as good for you like exercise too. Be careful to exercise and recover correctly because if your body and mind are under stress it will hold you back in the medium to long-term.
Intimacy
On a more personal and intimate level, relationships and sex are also great for reducing stress and releasing hormones and endorphins in the body that have a positive impact on life expectancy.
Dental hygiene
Clean and healthy teeth, gums and mouth will help you avoid bacterial infection. Brushing your teeth, using dental floss, mouth wash, and interdental brushes all help, as does visit a dentist regularly.
Bacteria in your mouth can actually cause other problems, even ones as serious as her problems as it finds its way into your arteries and causes them too narrow.
Get a good night’s sleep
A good night’s sleep has been linked to reducing stress, the likelihood of depression, anxiety and heart disease.
Sleeping less than six hours or more than nine hours has been shown to put people at a higher risk of early death.
There are many ways to help with sleep, supplements can be taken, devices can be purchased – check HERE for a detailed look at how you can biohack your sleep.
Do good things for others
This is related to recusing stress and being happy, but doing things for others and having a purpose is a very positive thing for your mind and therefore your life expectancy.
Whether you have a cause you support, or a religion you follow, or not, finding people you can help, without expecting anything in return is a great way to live longer.
Calculated Risks
Avoiding all risks isn’t a way to increase life expectancy and definitely isn’t a way to have a fuller and better life either.
I’m not suggesting you take up an extreme sport or take unnecessary risks, or avoiding risk at all costs because you need some uncertainty in life to fire up your body and mind, which is a positive thing.
When you have to focus you can get into what’s known as “Flow” and this is something we can all benefit from, in fact, studies show this is how people develop abilities that books like The Rise of Superman: Decoding the Science of Ultimate Human Performance by Steven Kotler, describes as “superhuman”.
Conclusion
There are varying ways in which you can ‘live longer’, live happier and live healthier.
From changing your diet to changing the way your brain works and stopping bad habits which you may have, they all have a positive impact on how long you live and the quality of that time too.
