Understanding Retiree Biohacking

These days, many people are living longer lives than ever before, which means longer retirements and, at least in theory, more time to enjoy the efforts of your work. However, to get the most out of these years, know that it isn’t just about living longer, it’s also about having the healthiest retirement possible. Living more healthy and productive years is the ultimate goal.

That’s what retiree biohacking is all about.

It might sound like science fiction or something out of a movie, but it’s actually possible to take real steps to improve your longevity today. Biohacking means using science and technology to achieve optimal health throughout your life. 

You don’t need to go to extreme lengths to accomplish this either (though some people certainly do). There’s a lot you can do in your daily life to increase your overall health and to give yourself a happier and healthier retirement. 

Intermittent Fasting

Intermittent fasting is an approach where you alternate between eating and fasting, leaving a long period of fasting between times where you eat. For instance, you may eat for eight hours in a day (such as from 9am until 5pm, for example) and then fast for 16 hours.

This can help you feel more energized in the day because it helps lower your fasting insulin level. This helps your body reset and rest. Long periods of fasting also helps your body burn fat. When you go a long time without eating, your body switches from burning sugars to burning fat. Fasting can also help reduce inflammation, reducing your risk of many diseases, including Alzheimer’s and Parkinson’s disease. All these benefits can help you live a longer, healthier life. 

Nutritional Science and Supplements

Paying attention to the vitamins and nutrients that you give you body can help you biohack your life. For instance, a folate deficiency can lead to DNA damage. That’s because telomeres (which are made from DNA sequences and proteins) protect DNA strains from fraying or fusing. 

Studies also show that a lack of folate can shorten telomere length, and this shortage has been linked to faster aging as well as many other diseases. Getting enough folate (either through diet or supplements) can help increase lifespan and cause you to age more slowly.

Compounds called sulforaphanes can help your body better deal with stressors, support heart health, and reduce cancer risk. They may also protect against brain damage. These compounds can be obtained naturally (mostly from cruciferous vegetables like broccoli or kale), but you can also take supplements. 

Other supplements are often called nootropics or smart drugs. These substances can be taken to improve mental performance and focus. For instance, caffeine can improve your attention span and reduce reaction times, while the amino acid L-theanine can increase feelings of calmness and increase creativity. These can either be consumed through food sources or taken as supplements.

Wearable Technology

Smartwatches, fitness tracking bands, smart rings, home blood testing kits, and mobile health applications can give you more information about your body (your heart rate, blood pressure, blood glucose level, etc.), allowing you to customize your health strategy. When you’re able to make data-driven decisions, you may have more success in adopting life changes that help you live healthier for longer.

Daily Biohacks

Not every example of retiree biohacking has to involve complicated processes or advanced technology. In fact, making small intentional changes in your daily life can add up to significant health and longevity improvements.

Something as simple as scheduling a daily walk can mean a lot. It helps your muscles and joints stay mobile, improves bone health, and makes it easier to manage stress and anxiety. It can even result in lower blood pressure, less inflammation, and better digestion. Plus, research has shown that walking quickly for at least 15 minutes a day is associated with a nearly 20% reduction in premature death.

The benefits are even greater if you’re able to get outside for your walk. Fresh air is good for you and about 10-20 minutes of sunlight is recommended as well. Not only does sunshine help your body produce vitamin D, which is important for bone density, but getting out in the sun helps your body’s internal clock. This will give you more energy in the daytime and make it easier to fall asleep at night. 

One more thing that sounds simple but means a great deal? Staying hydrated. It’s easy to forget to drink enough water, especially during the colder months. However, hydration is essential for bodily functions. If you’re not staying hydrated, you’re hurting your body. Choose water over sugary drinks and try drinking green tea when you can. It’s been found to not only help hydrate you, but it also helps reduce cognitive decline.