Reversing biological age is a central goal in modern wellness culture. Experts suggest that specific scientific methods, particularly exercise and lifestyle, are key to achieving this.
Doctor Mohammed Enayat, a general practitioner and founder of HUM2N, a longevity clinic in London, explains that longevity medicine focuses on preventive measures to combat physical decline. This decline, along with illness, is often assumed to be an inevitable part of aging.
"It helps identify internal bodily processes needing early intervention through supplements, nutrition, lifestyle adjustments, behavioral changes, education, and sometimes smart therapies," he explained.
Focus on exercise and posterior chain muscles
Doctor Enayat stresses that exercise is a crucial pillar of health. We must ensure the body expends sufficient energy to maintain metabolic health, while also protecting muscle mass and musculoskeletal function.
He advises: "Aim to exercise intensely enough to break a sweat at least a few times weekly. If you're not sweating, you're likely not working at full capacity or effectively training your cardiovascular and metabolic systems to mobilize energy rapidly."
Beyond regular heart rate elevation, the doctor highlights the importance of strengthening posterior chain muscle groups. "Focus on your glutes, hamstrings, and core muscles to maintain activation and size," Doctor Enayat recommends, suggesting exercises like planks, squats, or using an exercise ball.
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A squat strengthens knee joints and the lower body. Image created by AI.
Managing stress and sleep
Managing stress is equally vital to protect the body from hormonal imbalances, a major cause of widespread inflammation. Stress depletes essential hormones, disrupts thyroid function, and hinders nutrient absorption from food.
"It can disrupt blood sugar and cause insulin resistance, leading to numerous downstream consequences," Doctor Enayat explained. He advises developing personal techniques to calm the nervous system, such as breathing exercises, meditation, or practicing gratitude.
Alongside this, quality sleep is vital. Many beneficial processes occur during sleep, contributing to a longer, healthier life. For instance, the body produces T cells to regulate the immune system, generates stem cells to stimulate regeneration, and releases growth factors during deep sleep.
To improve deep sleep, the expert advises avoiding late-night eating, limiting alcohol, and reducing exposure to blue light.
Nutrition and social connection
Regarding diet, Doctor Enayat shares a key insight: view food as fuel or medicine, not merely a tool for emotional release. He recommends eating whole foods over processed ones, ensuring sufficient protein, increasing green vegetables, and consuming healthy fats.
Finally, the doctor emphasizes the importance of social relationships and a clear purpose in life. Maintaining connections with neighbors, family, and friends not only helps us stay active and motivated but also provides crucial emotional support during difficult times.
By My Y (Source: GB News)
