Doctors point out ‘golden’ habits that help prolong life

Reversing biological age is becoming a core goal in modern healthcare culture. According to experts, the key to achieving this lies in specific scientific methods, especially exercise and lifestyle.

Dr Mohammed Enayat, a general practitioner and founder of the HUM2N longevity clinic in London, said longevity medicine focuses on taking preventative measures to combat physical decline. Deterioration in health and illness are often assumed to accompany the aging process.

“This approach helps identify processes within the body that require early intervention through supplements, nutrition, lifestyle modifications, behavioral changes, education and sometimes even smart therapies,” he explains.

Focus on movement and the back facial muscle group

Dr. Enayat affirmed that exercise is an important pillar of health. We need to ensure the body expends enough energy to maintain metabolic health, while protecting muscle mass and the function of the musculoskeletal system.

He gave specific advice: “Try to exercise to the point of sweating at least a few times per week. If you don’t sweat, it means you haven’t used your body’s full capacity or haven’t trained your cardiovascular and metabolic systems to mobilize energy quickly.”

Besides regularly increasing heart rate, doctors especially note the importance of strengthening the posterior chain muscle groups. “Focus on the glutes, hamstrings (back of the thighs) and core to maintain muscle activation and size,” advises Dr. Enayat, adding that you can do exercises like planks, squats or sitting on an exercise ball.

Control stress and sleep

Managing stress is equally important to protect the body from hormonal imbalance – a cause of widespread inflammation. Stress not only depletes essential hormones and disrupts thyroid function, but it also interferes with your ability to absorb nutrients from food.

“It can disrupt blood sugar and cause insulin resistance, leading to many consequences,” Dr. Enayat explained. He recommends that each person develop personal techniques to calm the nervous system such as breathing exercises, meditation or practicing gratitude.

At the same time, quality sleep is a vital factor. Many magical processes happen during sleep that help us live longer and healthier lives. For example, the body produces T cells that help regulate the immune system, produces stem cells that stimulate regeneration, and releases growth factors during deep sleep.

To improve deep sleep, experts recommend avoiding late-night eating, limiting alcohol and exposure to blue light.

Nutrition and social connection

Regarding diet, Dr. Enayat shares his top tips by considering food as fuel or medicine, instead of as a tool to relieve emotions. Doctors recommend eating whole foods instead of processed foods, making sure to provide enough protein, increasing green vegetables and healthy fats.

Finally, the doctor emphasized the significance of social relationships and a clear life purpose. Maintaining connections with neighbors, family and friends not only helps us stay active and motivated, but is also an important spiritual support during difficult times.