How to add more life to your years

Get adequate sleep

Sleep is the best rejuvenation drug in the world that not even money can buy. But it’s not just about duration of hours, it’s about maintaining your rhythm. That means going to bed at the same time every night and setting the course for a good day ahead.

• Get at least 7-9 hours a night for proper rejuvenation
• Avoid lots of liquids before bed
• Eat well before retiring (2 hours in)
• Turn off all your electrical devices (or put them on don’t disturb)
• Connect with your loved ones and family at home

Wake up with the sun

Did you know that looking at the sun on rising activates a complex system of neurofeedback loops that stimulate your mitochondria and a whole load of brain messengers that balance your hormones and keep your sleep-wake cycle in tip-top shape?

Take your MitoQ

Take 10-20mg of MitoQ on rising with a glass of water to set you in good stead for the day (a good 30 minutes before breakfast or any smoothies).

Learn about the science of MitoQ here.

Stretch out your body daily

Whether or not you have the time for a full-on exercise routine, try to spend at least 10 minutes in the morning stretching out your body. This helps to improve the blood flow to your muscles and keep things flexible.

Find your new stretch routine here.

Add in a serving of fermented foods

Fermenting used to be a necessary tool for preserving food before refrigeration, but now it’s quite rare that we eat fermented foods at all. Ferments like kimchi and kefir are full of beneficial bacteria and yeasts that support your gut microbiome, improving digestion and the immune system.

Learn about the gut healing benefits of fermented foods here.

Dust off your old guitar

Music theory is quite complex and learning and playing an instrument requires synchronization of many areas of the brain including the cerebellum and the motor, sensory, and visual cortexes.

Learning music doesn’t just require brain power; it can also change the structure and function of some of these brain areas. While it’s true that it can take more effort to learn after a certain age, it’s never too late to chase your dreams of becoming a suave saxophonist. Those who play instruments regularly often have improved cognitive function and playing throughout old age can help fight off memory loss.

Learn about the link between music and cognitive function here.

Listen to some tunes

Play funky or relaxation music (whatever works for you) during your workday to keep you on point in work hours and help you get through the day.

Get dirty

Another way to help your gut health is to get down and dirty, in the soil. Soil is full of helpful microbes that are similar to those found in our gut, and those of us who garden will have a different, more diverse, gut microbiome than those who don't. As we have moved away from agrarian to industrial ways of life, we have moved further away from our connection with soil; we don’t come into physical contact as often, and don’t tend to appreciate its role in keeping us alive and healthy.

• If you have the space and time, now is the perfect season to start a small vegetable garden. Even if you don’t want to go crazy and start an urban homestead, growing your own herbs and microgreens is a great way to introduce nutrient dense foods into your diet and reconnect with the Earth.

Spend time in the sauna

As little as 10 minutes per day in the sauna can help activate your heat-shock proteins and create more resilience in your cells from all types of stress.

• If you’re feeling brave you can also do a cold plunge or cold shower afterwards, to help stimulate brown fat production, which can increase your metabolism and also make you less vulnerable (e.g., feel less pain) to cold temperatures.

Learn about cold plunging here.

Take a curcumin supplement

Curcumin increases neurogenesis (aka the birth of new neurons) in your hippocampus, the area of the brain that helps you store and retrieve memories

Invest in a good quality fish or krill oil

For brain longevity, make sure you take fish or krill oil with high levels of phospholipids, which are better at getting inside your brain and providing protection

Play sport with friends

Practicing sports like touch and football, getting out in nature for grounding (beaches, mountains, lakes and trees), taking saunas, and using your imagination can help keep the mind young and active.