When it comes to simple lifestyle changes for a longer life, most people are familiar with the best interventions.
However, given the complexity of the human body, prioritising cellular health is equally important.
Three medical experts have identified cold exposure therapy and fasting as key interventions that could help reverse biological ageing, highlighting their impact on cellular health and longevity.
Dr Markus Ploesser, chief innovation officer at Open Mind Health, along with Shalin Shah from the Testosterone Project and Dr Michael ChiChak of MedVidi, all emphasised the scientific backing behind these approaches.
Cold plunges may support metabolic health
GETTY
The experts pointed to ice baths, cold showers and intermittent fasting as powerful tools for enhancing cellular metabolism and promoting repair mechanisms within the body.
These interventions go beyond traditional health measures, focusing specifically on cellular-level improvements that could contribute to increased longevity.
Dr Ploesser explained that cold exposure stimulates hormesis, activating brown fat and improving glucose metabolism whilst increasing mitochondrial efficiency. The benefits of cold plunges for counteracting ageing were explored in a report in the journal Life Sciences earlier this year.
“Ice baths and cold showers enhance longevity by increasing cellular metabolism and producing energy at a cellular level,” he added
The psychiatrist and Integrative Medicine Physician also highlighted how these practices work alongside other interventions.
“Simple daily adjustments like embracing an anti-inflammatory regimen, can mitigate ageing by preventing chronic inflammation that is tied to many age-associated conditions,” Dr Ploesser said.
He recommended consuming foods rich in nutrients such as berries, fatty acids and leafy greens, which can slow cellular ageing through antioxidants and healthy fats.
Regarding fasting, Shalin Shah, director of the Testosterone Project, emphasised its importance beyond standard dietary practices – an argument supported by the National Institute of Ageing.
Lifestyle interventions like fasting work best when maintained as regular habits
GETTY
“Fasting or calorie restriction beyond a good diet has also been helpful. This comes down to your glucose metabolism and your fasting glucose levels,” Shah explained.
Dr ChiChak highlighted how “time-restricted eating also known as intermittent fasting assists cellular repair mechanisms like autophagy which eradicates unhealthy cells and fosters healthier ones”.
Shah stressed the importance of consistency in implementing these practices, noting that “whatever you can do on a consistent basis is going to be what you should aim for”.
These interventions work best when maintained as regular habits rather than occasional practices.
