6 ways to increase longevity that many people are looking for

Cold water immersion , intermittent fasting, vegetarianism, red light therapy or Nicotinamide Mononucleotide are popular anti-aging measures.

In the past, the anti-aging and longevity industry was mainly aimed at the upper class and wealthy businessmen. However, it has now become a mass trend.

People are shelling out money for prescription drugs like Metformin and seeking treatments like peptide injections in hopes of slowing the aging process. By 2028, the global longevity market is expected to reach nearly $189 billion, according to a report by Grand View Research.

Research shows that some popular methods can actually slow cellular aging, enhance cognitive function, and even delay the onset of chronic disease. But people should view these methods simply as tools, neither good nor bad, says Anant Vinjamoori, medical director of Modern Age. Their ultimate value, he adds, depends on the context in which they are used, and should be tailored to individual needs.

One of the popular anti-aging methods is Cold water immersion, also known as cryotherapy, involves spending a few minutes in a tub or pool of water that is below freezing. This helps slow down the aging process of cells.

According to Dr. Vinjamoori, this method has short- and long-term effects. Immersing yourself in a cold water bath increases the production of neurotransmitters such as epinephrine and dopamine, which have an immediate rejuvenating and energizing effect.

“In the medium to long term, some evidence suggests that exposure to cold temperatures can reduce systemic inflammation, which is known to drive many chronic diseases,” Vinjamoori adds.

Many people use time-restricted eating. for better health in old age. Research shows that regulating meal times improves diabetes, obesity, and enhances the body's defenses against oxidative stress.

“For me, the main benefit of this approach is to regulate my circadian rhythm. Limiting calories in the evening helps improve sleep,” says Vinjamoori.

A woman bathes in a frozen lake. Photo: iStock — A woman bathes in a frozen lake. Photo: *iStock*

Others cut meat from their diets and adopt a vegetarian or plant-based diet. Studies have shown that people who cut out animal protein completely or partially and follow a plant-based diet live longer and healthier lives.

David Sinclair, a Harvard Medical School professor and longevity researcher, said a diet rich in animal protein only makes people feel healthy for a short time.

“Data from population studies show that a meat-based diet does not prolong life in the long term,” he said.

In many Blue Zones — areas where people live to be 100 — diets are often plant-based.

For those with better economic conditions, red light therapy popular. Users typically wear a specialized mask with LED or laser lights, exposing the body to red light - the longest wavelength on the visible spectrum.

Previous research has shown that “bathing” in 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 true benefits of this approach. However, there is some evidence that it improves a number of skin conditions, including acne, aging, hair loss, wound care, and sun damage,” says dermatologist Laura Buford, MD.

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

Harvard Medical School professor Sinclair explains that the human body uses NAD+ as a “measure of aging.” As people age, NAD+ levels decrease, the body’s repair and protection enzymes are affected, and people are no longer able to naturally fight aging.

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

Along with NMN, many people use ashwagandha , an anti-aging herb found in Ayurveda—an ancient system of medicine originating in India. The herb is classified as an adaptogen, which has a wide range of health benefits, from reducing anxiety and soothing arthritis to boosting cognition.

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

A recent study 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 found that ashwagandha helps maintain the length of important proteins at the end of chromosomes, called telomeres. These are often shortened during DNA replication, which is considered a major factor in “accelerating cellular aging.”

Thuc Linh (According to Business Insider )

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