In recent years, anti-ageing has become more than just a buzzword. It’s a movement. Whether you’re in your 30s looking to stay ahead of the curve, or in your 60s aiming to optimise your vitality, biohacking offers practical ways to age smarter—not just longer.
While we can’t stop the ageing process, we can slow it down and improve the quality of our lives along the way. This article explores safe and effective biohacking techniques to support healthy ageing and increase your “healthspan”—the years you live free from disease.
What Exactly is Ageing?
Ageing is more than wrinkles and grey hair. It involves:
- Cellular damage caused by oxidative stress
- Shortening of telomeres (the protective caps on our DNA)
- Slower metabolic and hormonal activity
- Decline in physical and mental performance
Many of these changes are influenced by your lifestyle. That’s where biohacking comes in.
Tried-and-Tested Biohacks for Healthy Ageing
1. Sleep Like It’s Your Job
Lack of quality sleep speeds up ageing. Your body performs crucial repair functions at night, including:
- Clearing brain waste (linked to dementia prevention)
- Repairing tissues and muscle
- Regulating hormone levels
Biohacks to improve sleep:
- Avoid screens at least an hour before bedtime
- Maintain a cool, dark, quiet bedroom
- Use magnesium glycinate or glycine supplements (after speaking with a doctor)
2. Eat with Longevity in Mind
Your diet affects everything—from inflammation levels to skin health to how quickly your cells age.
What to eat more of:
- Leafy greens, berries, and cruciferous vegetables (broccoli, kale)
- Wild-caught fish and flaxseeds for omega-3s
- Whole grains and legumes for gut health
What to reduce:
- Refined sugar
- Ultra-processed foods
- Inflammatory oils (like vegetable oil)
3. Move Every Day
Regular movement helps preserve muscle, strengthen your heart, and stimulate feel-good hormones.
Best forms of exercise for ageing well:
- Resistance training (to avoid muscle loss)
- Walking or cycling (low-impact cardio)
- Stretching and mobility work (to maintain balance and prevent injury)
4. Manage Stress (It’s Not a Luxury)
Chronic stress raises cortisol, which accelerates ageing. It also weakens your immune system and shortens telomeres.
Biohacks for stress control:
- Daily breathwork (like box breathing or 4-7-8 technique)
- Meditation apps or silent walking
- Journalling or cold showers for mental resilience
5. Supplement Smartly
Some nutrients decline with age, and supplementation may help fill in the gaps.
Popular anti-ageing supplements:
- NMN (Nicotinamide Mononucleotide) – Boosts NAD+ levels, which support cell energy
- CoQ10 – Supports heart health and mitochondrial function
- Resveratrol – Found in red grapes, may support cardiovascular and cellular health
Always consult a healthcare professional before starting new supplements.
6. Intermittent Fasting
Fasting gives your body time to clear out damaged cells and reduce inflammation—two key ageing factors.
Start with a 12:12 fasting window (12 hours of fasting, 12 hours of eating) and gradually increase if suitable for your body.
Longevity is a Lifestyle, Not a Shortcut
Biohacking is not about chasing immortality. It’s about creating a daily life that supports vitality, clarity, and physical strength as you age.
You don’t need to follow every trend. Start with the basics, stay consistent, and focus on progress—not perfection.
