4 therapies to help you look 10, 20 years younger

Immersing oneself in cold water, following a vegetarian diet, intermittent fasting, and using light therapy are believed to be solutions for extending lifespan.

The race for longevity has heated up in recent years, especially among the wealthy and celebrities. More and more people are seeking ways to reverse the aging process. They take prescription medications, soak in cold water, and fast to extend their lifespan by 10 or 20 years.

Soak in cold water

There is growing scientific evidence suggesting that exposure to cold water may combat aging. According to experts, soaking in an ice bath or trying cryotherapy (spending a few minutes in a cabin with temperatures below freezing) slows down the biological clock.

Dr. Anant Vinjamoori, medical director of longevity company Modern Age, said that low temperatures help the body produce neurotransmitters like epinephrine and dopamine, which have a rejuvenating and invigorating effect.

"Medium- to long-term studies suggest that exposure to cold water may reduce symptoms of systemic inflammation, which is known to be a cause of many chronic diseases," said Vinjamoori.

Clint Emerson, a former U.S. Navy veteran, said that during training, soldiers spend a lot of time practicing in cold water. This helps boost immunity, improve hair and skin, keep the body alert, reduce stress, and aid muscle recovery.

Intermittent fasting and vegetarianism

In 2019, Jack Dorsey, co-founder and former CEO of Twitter, stated that he ate only one meal a day and fasted for two days on weekends. According to experts, this can lead to eating disorders.

However, some studies suggest that scientifically-backed dietary restrictions or intermittent fasting may offer health benefits, particularly for people with diabetes and obesity, helping to boost the body's defenses and combat oxidative stress.

"For me, limiting meal times helps regulate my circadian rhythm. Restricting calorie intake in the evening always helps improve sleep quality," Vinjamoori said.

The study also indicated that cutting out animal protein and consuming plant-based foods helps people live longer and healthier lives. David Sinclair, a Harvard Medical School professor and longevity researcher, stated that a diet rich in animal products is only beneficial in the short term and does not contribute to long-term longevity.

In the world 's Blue Zones, where people live to be 100 years old, people often have a plant-based diet.

Red light therapy

Red light therapy uses LEDs or lasers to shine light onto the body. These are the longest wavelengths of light on the visible spectrum. Many studies show that exposure to red light for 5 to 20 minutes increases the production of adenosine triphosphate, a compound that provides and stores energy for cells.

"More research is needed to understand the benefits and mechanisms of this therapy, but there is ample evidence that it improves skin conditions such as acne, aging, hair loss, and helps with wound care and sun damage," says dermatologist Laura Buford at Westlake Dermatology & Cosmetic Surgery.

A person uses red light therapy to improve their skin health. Photo: Insider — A person uses red light therapy to improve their skin health. Photo: *Insider*

Use supplements and herbs.

Nicotinamide Mononucleotide, or NMN, is a supplement that helps increase levels of NAD+, a crucial coenzyme in the body. NAD+ plays an essential role in supporting metabolism and maintaining healthy cell function. This type of supplement is highly sought after by many billionaires.

Professor Sinclair of Harvard Medical School explains that the human body uses NAD+ as a "measure of aging." As people age, NAD+ levels decrease, enzymes that repair and protect the body are affected, and people can no longer fight aging naturally.

Because NAD+ is a large molecule, it is difficult for humans to absorb directly. Sinclair recommends using dietary supplements containing this substance, such as Vitamin B3 and Nicotinamide riboside (NR).

Besides NMN, many people use ashwagandha, an anti-aging herb in Ayurveda—an ancient system of medicine originating in India. This herb is classified as an adaptogen and has numerous health benefits, from reducing anxiety and soothing arthritis to enhancing cognitive function.

Citing studies, Vinjamoori said that ashwagandha helps reduce cortisol, a hormone associated with stress. It also helps improve sleep for people with insomnia.

Recent research published in the National Library of Medicine also suggests that ashwagandha may be a potential anti-aging ingredient. Another study in the Journal of Clinical Medicine shows that ashwagandha helps maintain the length of important proteins at the ends of chromosomes, called telomeres. These are often shortened during DNA replication and are considered a key factor in "accelerating cellular aging."

Thuc Linh (According to Insider )

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