Out on a Limb: Maintaining healthy leg circulation is a walk in the park with this handy guide.

Why Leg Circulation Matters

Leg circulation is an essential component of your overall health. Your legs, like any other part of your body, depend on a steady supply of oxygen and nutrients to function properly. This is made possible by the complex transportation system of blood vessels coursing through your body. When circulation is poor, this system begins to falter. Cells in your legs are deprived of the oxygen and nutrients they need to thrive, and waste products can accumulate, leading to discomfort, dysfunction, and even chronic health issues.

You might not think about your legs much—until they start giving you trouble. Poor leg circulation can result in a variety of unpleasant symptoms. These include bulging veins, a pale or bluish skin tone, swelling, cold feet or toes, numbness or tingling sensations, and sore or weak muscles. In more severe cases, poor circulation can lead to slow-healing wounds and ulcers, which can significantly impact your daily life.

As one expert notes:

“As blood pools in the legs, it increases pressure in the veins and can cause swelling and ulcers.”

Addressing leg circulation isn’t just about comfort—it’s about preventing long-term complications and supporting your overall quality of life. Fortunately, improving circulation is well within your reach, and it starts with understanding the causes of poor circulation.

What Causes Poor Circulation?

There are several factors that can contribute to poor leg circulation. Some are related to lifestyle choices, while others are tied to underlying medical conditions. Here are the primary culprits:

Sedentary Lifestyles: Spending long hours sitting or standing without adequate movement can hinder blood flow in the legs.

Obesity: Excess body weight puts additional pressure on the veins and can impair circulation.

Smoking: Smoking damages blood vessels and reduces their ability to transport oxygen and nutrients effectively.

Medical Conditions: Certain health conditions like diabetes, Raynaud’s disease, varicose veins, chronic venous insufficiency (CVI), and peripheral artery disease (PAD) significantly impact circulation.

Among these, peripheral artery disease (PAD) is the most common cause of poor circulation, particularly in the legs. PAD occurs when the arteries that carry blood to the lower extremities become narrowed due to a build-up of plaque—a combination of fats, cholesterol, and other substances. Over time, this can lead to blockages that restrict blood flow. If the plaque ruptures, it can form a blood clot that further exacerbates the problem.

Chronic venous insufficiency (CVI) is another common issue. It occurs when the valves in the veins of the legs fail to function properly, making it difficult for blood to return to the heart. This causes blood to pool in the legs, leading to swelling, discomfort, and in severe cases, ulcers.

The Benefits of Boosting Leg Circulation

Improving leg circulation isn’t just about addressing immediate symptoms—it’s an investment in your long-term health. When blood flows freely through the legs, it delivers oxygen and nutrients more efficiently to tissues, bolsters energy levels, and reduces the risk of cardiovascular issues. Enhanced circulation can also prevent or minimize the appearance of varicose veins, alleviate discomfort, and support overall vitality.

The good news? Boosting circulation doesn’t require a major lifestyle overhaul. Small, consistent changes can make a significant difference.

Simple Ways to Improve Leg Circulation

1. Get Moving

Regular physical activity is one of the best ways to stimulate blood flow and improve circulation. Activities such as walking, jogging, cycling, and swimming are particularly effective, as they engage the muscles in the legs and encourage blood to flow back toward the heart.

In addition to aerobic exercise, targeted leg exercises like leg lifts, calf raises, and squats can further enhance circulation. Experts recommend aiming for at least 150 minutes of moderate aerobic exercise per week, paired with strength training exercises twice a week. If you’re new to exercise, start small and gradually increase your activity level.

2. Stay Hydrated

Proper hydration is essential for maintaining healthy blood circulation. When you’re well-hydrated, your blood remains at an optimal viscosity, making it easier for it to flow through your vessels. Dehydration, on the other hand, can cause your blood to thicken, reducing circulation efficiency.

Make it a habit to drink water regularly throughout the day. The exact amount you need will depend on factors like your activity level, body size, and climate, but a good rule of thumb is to aim for 8-10 cups of water daily.

3. Maintain a Healthy Weight

Carrying excess weight can strain your veins and hinder blood flow in the legs. By maintaining a healthy weight, you can reduce pressure on your circulatory system and improve overall vascular health.

A balanced diet is key to weight management and circulation support. Focus on whole grains, fresh fruits and vegetables, lean proteins, and healthy fats. Reducing your salt intake is also important, as it can help prevent water retention and swelling in the legs.

4. Elevate Your Legs

Spending long periods sitting or standing can cause blood to pool in the lower extremities. To counteract this, take breaks to elevate your legs above heart level for 15-20 minutes. This simple practice uses gravity to encourage blood flow back to the heart and can be especially helpful for those who experience swelling or discomfort.

5. Wear Compression Socks

Compression socks are a practical tool for improving circulation in the legs. These specially designed socks apply gentle pressure to the lower legs, helping to prevent swelling and reduce the risk of blood clots. They’re particularly useful for individuals who spend long hours on their feet, sit for extended periods (such as during air travel), or have medical conditions like varicose veins or CVI.

6. Incorporate Stretching

Stretching isn’t just for athletes—it’s a powerful way to enhance circulation and keep your legs feeling their best. Simple stretches, such as calf stretches, hamstring stretches, or yoga poses like downward dog, can alleviate tension and invigorate tired muscles.

According to one expert:

“Simple stretches can invigorate the legs and alleviate tension, thus promoting better blood flow.”

Incorporate stretching into your daily routine, especially if you spend long hours sitting at a desk. A few minutes of stretching every hour can go a long way toward improving circulation.

Final Thoughts

Improving leg circulation is a crucial step toward maintaining overall health and wellbeing. While poor circulation can lead to discomfort and serious health issues, the solution is often within your control. By incorporating simple habits—like regular exercise, proper hydration, healthy eating, and stretching—into your daily routine, you can significantly enhance blood flow in your legs and enjoy a more active, fulfilling life.

Remember, small changes add up over time. Whether it’s taking a brisk walk, drinking an extra glass of water, or slipping on a pair of compression socks, every effort counts. Your legs carry you through life—take the steps today to ensure they stay strong, healthy, and pain-free for years to come.

Lonely Planet: Social isolation is on the rise and can be as dangerous to your health as smoking

A quarter of the world’s population may suffer from social isolation and loneliness, according to the World Health Organization (WHO). Alarmingly, this epidemic of solitude now appears to be affecting the younger generation at a higher rate than the elderly. Whatever age it strikes, its prevalence has dire implications for wellbeing, both physically and mentally.

WHO points to the potential for early mortality increasing by 14 to 32 percent among those who are lonely and socially isolated, and likens the health risk to that posed by smoking, excessive drinking or physical inactivity. Increased instances of stroke and cardiovascular disease, as well as depression and the onset of dementia have been noted.

The organisation created a Commission on Social Connection in 2023 to raise awareness of loneliness and social isolation as a global public-health priority. Its experts believe the pandemic was instrumental in highlighting the importance of relationships and that these social connections are the foundation of well-functioning families, communities, societies and economies. Their aim is to ascertain the nature of the problem through global evidence on interventions to reduce isolation and loneliness, and make the case for taking action, succouring support and implementing proven solutions.

Dementia danger

The risk of cognitive decline puts this perilous issue into perspective. While noting the subtle difference between the two conditions, the Alzheimer’s Society in the UK highlights how both loneliness and social isolation can elevate the chance of getting dementia. Loneliness is how a person perceives their circumstances. It is possible, for instance, to be in a crowded room and feel lonely. Social isolation, on the other hand, refers to whether a person lives alone and how often they see their friends and are involved in social and community activities. This isolation itself could be a direct cause of dementia, though physical inactivity and depression may also play a part.

A nine-year study of participants aged 65 or older, which was described in the Journal of the American Geriatrics Society in 2023, found the risk of developing dementia to be 27 percent higher among socially isolated older adults compared with those who were not socially isolated. One of the study’s researchers, Alison Huang of the US National Institute of Aging, noted that older people may live alone, have smaller social networks, and limited participation in social activities. She suggested that having fewer opportunities to socialise may decrease cognitive engagement and could contribute to the increased risk of dementia.

Communication disconnect

Interestingly, a study published a month earlier in the same journal indicated that older people (aged 65 and above) who used modern technology to communicate had a reduced risk of social isolation. The use of mobile phones and computers for texting and emails was found to lower the risk of social isolation by 31 percent. Researcher Mfon Umoh of the Johns Hopkins University School of Medicine commented that basic communication tools can protect older adults against social isolation and its significant health risks, and felt encouraged by the fact that simple interventions to combat social isolation may be meaningful.

Modern communication technology could be a double-edged sword, though. Some commentators blame the proliferation of smartphones and excessive use of social media for the marked rise in loneliness among people in their 20s in Europe, the US and probably elsewhere. As WHO points out, it is not just older people who are affected by social isolation – anyone, anywhere, can be lonely or socially isolated, and suffer all its serious impacts.

Financial Times columnist John Burn-Murdoch has linked the declining mental health among young people in many parts of the world to time spent alone and its associated lower life satisfaction and levels of happiness. In his eyes, the chief culprit is the pervasive use of modern technology, and he believes young adults have a sense of powerlessness: they are aware of the problem but cannot stop idling their time away. American journalist Derek Thompson of The Atlantic has coined the phrase “the anti-social century” to describe this situation.

Social saviours

The flip side to all this gloom is that there are considerable health benefits to having a vibrant social life. According to a New Scientist report, studies have shown that being part of a non-digital social network could reduce your risk of premature death by 30 percent. For those living alone, such connections can help soothe life’s stresses through emotional support and practical means. Even such mundane activities as giving a friend a lift to see the doctor or helping with childcare may prove to be a lifeline.

There is also an evolutionary throwback as to why being socially connected is so important. Our prehistoric ancestors needed to stay in groups to reduce their chances of being attacked by predators. The bodies of those who were alone may have adapted by producing inflammatory chemicals that reduce the chance of infection from injury. In the past, this may have had the beneficial effect of increasing short-term survival rates, but nowadays the presence of such chemicals in the bloodstream is more deleterious – they could increase the chance of a stroke or heart attack.

Relationship inhibitors

Given the importance of social connections for health and wellbeing, it is baffling why some people don’t put more effort into building stronger, more meaningful relationships. Researchers are now throwing light on this conundrum. In his book The Laws of Connections: 13 Social Strategies That Will Change Your Life, David Robson outlines the psychological biases that can sabotage our social lives. He points to research by Erica Boothby and Gus Cooney that suggests people can be too preoccupied with thinking they have made a bad impression and are overly pessimistic about their ability to connect with new people. Boothby and Cooney have dubbed this social-interaction inhibitor – whereby people underestimate how much another person liked them – as the “liking gap”.

Other psychological barriers to social connection are also being discovered. Ultimately, says Robson in the New Scientist, many people are afraid to converse with others, not realising others would welcome the chance of doing so.

Fostering friendship

Research carried out by Maya Rossignac-Milon at the University of Navarra in Spain highlights the importance of developing a “shared reality” in fostering strong social relationships and new friendships. This is where trust is built up through seeing the world in the same way as the other person. This sense of shared reality becomes relevant when considering close friends, romantic partners or passing acquaintances, and it can be smoothed by sharing intimate thoughts or even worries at work.

Another good technique for building friendships is to show gratitude and appreciation of others. Many people hold back from doing so.

Power of solitude

Another side to the coin is that not all time spent alone can be considered a bad thing. Being alone can have its upside, aiding the likes of emotional relaxation and creativity. In their book Solitude: The Science and Power of Being Alone, Heather Hansen, Netta Weinstein and Thuy-vy Nyguyen explain how beneficial moments of solitude can be, and how vital they are for health and wellbeing. Indeed, they postulate that alone time may be essential for a balanced, happy life.

In a study involving thousands of participants in the UK, the researchers found that having a psychological distance from people, though not necessarily a physical one, can help free you of others’ expectations and be very relaxing. In addition, a “non-fearful” preference for solitude – that is, time spent willingly in social isolation, balanced with moments of interaction – is key to fostering creative thinking.

Against the Odds: A gambling addiction can destroy your health, wealth and personal relationships

Gambling as a form of recreational activity has been pursued for millennia, but its harmful effects when undertaken in a reckless and irresponsible manner are only now being fully considered. When gambling crosses from a fun occasional pastime into a behavioural addiction, it can manifest as a chronic mental health condition. The need for a proper understanding of the risks involved has grown urgently with the vast proliferation of forms of gambling and its increased accessibility due to the widespread penetration of the internet.

Devastating online craze

Online gambling can easily escalate into a compulsion which harms not only the player but also their family, friends and society at large. One alarming recent example to hit the headlines was the teenager in Henan province who frittered away his father’s life savings after becoming addicted to a lottery game on the short video app, Kuaishou. The game cost 100 yuan a go, with the enticement of bagging 20,000 yuan. The boy only bet small amounts at first, a few hundred yuan at a time, but over three months the amounts grew exponentially until nothing was left of the 200,000 yuan (about HK$200,500) his father had in the bank.

Understandably devastated by his son’s actions, the father appeared on a television programme in a bid to undo the loss. It was revealed that the 15-year-old was able to access his father’s bank account as it shared the same password as the Kuaishou app, plus the ‘teenager mode’ on the app which limits daily usage was easy to turn off.

Families destroyed

This sorry story illustrates how this addiction can impact families. In some instances, it can destroy relationships and careers, and end in prison terms.

Consider the awful case of Tony O’Reilly from the Republic of Ireland whose marriage and life fell apart after his gambling addiction unravelled. Initially, he tasted some success, betting correctly on the exact score of a 1998 World Cup match between the Netherlands and Argentina and who would score the first goal (Patrick Kluivert). This whetted his appetite, and he began to bet regularly on football and horse racing as a fun recreational activity. Once he secured an online account, though, compulsive behaviour took hold. His betting was conducted in secret and became increasingly reckless and desperate.

Theft to feed the habit

By the time of his wedding, he was effectively broke, but one last gamble paid off when a horse at the Epsom Derby came from nowhere to win. New costs and new risks then arose after the couple had a baby, and he started stealing from his employer to pay off his debts. His continual thieving amounted to a whopping EUR 1.75 million (HK$14.63 million) binge, and he went on the run when the auditors arrived.

But O’Reilly could not hide forever; he ended up doing time for his crimes and losing everything – his job, his marriage and his home. But one bright spot from a tale of woe is that he became a gambling addiction counsellor and now lectures in schools and clubs about the dangers of betting.

Forms of gambling

Addictive gambling behaviour has been described over the years as compulsive gambling or pathological gambling, though today it is more commonly called problem gambling. It is classified as a mental disorder if certain diagnostic criteria are met. It should be noted that there are many forms of gambling, and not all of them are prone to addictive behaviour. They mainly fall under four categories: gaming, betting, lotteries and speculation.

Gaming is the exchange of money on the outcome of a game, which could be cards, fruit machines and other slot machines, video-poker machines and casino games such as baccarat and roulette. Betting is staking money on the outcome of a future event, such as horse races or football matches. Lotteries are the distribution of money by ‘lot’ or number and can take the form of scratch cards, bingo, sweepstakes and raffles (for physical or cash prizes) as well as lotteries. Speculation is gambling on business, insurance or stock markets.

What is known for certain is that different types of gambling present different levels of risks of leading to problem gambling. Two factors are thought to play a major part here – the opportunity to place single large bets (such as in horse racing or casinos) or frequent small bets over relatively short periods (such as in fruit machines or online gambling), where the interval between play may be less than 20 seconds.

Phases of addiction

Problem gamblers such as O’Reilly tend to pass through three phases of gambling addiction: the winning phase, the losing phase and the desperation phase. The initial fun winning phase may lead to fantasies about winning more and more as the pastime is perceived as an easy way to earn money.

However, luck never lasts and the losing phase then kicks in, with gamblers starting to lose more money than they can afford in an attempt to chase their losses. During this phase gamblers may become secretive, start borrowing unsustainably and neglect home life. The third and final desperation phase sees the gambler caught in a never-ending cycle of chasing losses and bigger and bigger debts. It is at this stage, studies have suggested, that some 60% of compulsive gamblers will commit a non-violent crime such as theft, passing dud cheques, shoplifting and embezzlement or misappropriation of company funds.

Telltale signs

Ultimately, problem gambling is often accompanied by numerous behavioural, psychological, financial and health signs. The gambler may stop doing things they previously enjoyed, or experience changes in patterns of sleep, eating or sex. They may start to frequently borrow money or ask for salary advances. Unpaid bills will be an issue, as well as cashing in savings and insurance plans prematurely.

Telltale health signs include headaches, stomach and bowel problems, and excessive eating or complete loss of appetite. Conflicts with other people may arise and misuse of alcohol or other drugs may develop. As well as lying, secretive and irritable behaviour, the problem gambler may develop suicidal thoughts.

Treatment and recovery

Treatment interventions include psychological therapies, medications and self-help initiatives. Scientific research has highlighted how antidepressants may be effective in reducing the symptoms of pathological gambling, even if the person evidences minimal symptoms of depression or anxiety. Cognitive behavioural therapy has shown to be effective after six to 12 months following intervention. Many countries around the world operate self-help groups so gamblers can help each other to recover.

Fast Burn: What to do when job-related anxiety reaches fever pitch

The decision by Liverpool manager Jürgen Klopp to step down at the end of the season came as a shock to the football world and brought to the attention of a wider audience the mental pressure and physical toll exerted by top- tier sports management.

Here is a charismatic leader at the very pinnacle of his profession, who is adored by his legion of fans and has brought fantastic success to Liverpool over the past eight years. Trophies and finals have come in bucket loads. He masterminded in 2019-20 Liverpool’s first- ever Premier League, took his side to three Uefa Champions League finals, winning one, and secured a Fifa Club World Cup title. Only weeks ago yet another final and trophy came his way – an epic League Cup victory over Chelsea.

But the manner of winning that latest final underscores the relentless pressure the drive for success brings. It came with a goal late in extra-time, just two minutes before the dreaded penalty shootout would have kicked in. Playing against a team assembled for megabucks, Klopp was forced to field a crop of untried youngsters due to his squad’s horrendous injury list.

The fact that Liverpool found a way to win can be attributed in no small part to his inspirational management as well as their determination to give him a good send-off. There have been low points during his Anfield tenure, of course; last season the team were poor by their previous high standards and failed to qualify for the Champions League – a stress-inducing scenario for any leader.

Energy sapping

In a brutally honest statement delivered to Liverpool fans and the media in late January, Klopp indicated this constant drive for success was draining his energy levels. “It is that I am, how can I say it, running out of energy,” he declared. “I know that I cannot do the job again and again and again and again.”

There appeared to be no bitterness in this parting of ways, with Klopp adding: “I love absolutely everything about this club, I love everything about the city, I love everything about our supporters, I love the team, I love the staff. I love everything. But that I still take this decision shows you that I am convinced it is the one I have to take.”

Klopp, of course, is not the only high-profile figure in recent years to cite depleted energy levels as the main cause of their departure from a ‘dream’ job. Jacinda Ardern became prime minister of New Zealand in 2017 aged just 37 but resigned five years later, telling the media: “I know what this job takes, and I know that I no longer have enough in the tank to do it justice. It is that simple.”

Low battery

Indeed, some well-being professionals have applauded the honesty of such decisions and the explanations behind them. These are highly successful individuals who felt they were simply no longer able to perform to the maximum of their abilities due to burnout. Jeffrey Kindler similarly quoted the nature of his job as justification when, in 2010, he unexpectedly stepped down from the helm of Pfizer, then the world’s biggest drugmaker. While commentators suggested ulterior motives in Kindler’s case, such as leaving before ignominiously being forced to quit, the very human need to “recharge the batteries” remains a potent line of reasoning.

Senior roles like those occupied by the Klopps, Arderns and Kindlers of this world require unbounded commitment and stamina, endless rounds of meetings and taking decisions that are subject to intense scrutiny. To succeed in such an environment takes a very thick skin and super-high energy levels. To admit to feeling wanting in this regard is both rare and welcome, according to health experts.

Workplace stressors

It is doubtful that Klopp is experiencing the full classic symptoms of burnout, a psychological condition many people have felt sometime during their life. The World Health Organization recognises burnout as an occupational phenomenon resulting from chronic work-related stress that is characterised by feelings of exhaustion, job-related cynicism and lack of professional efficacy. Klopp may be worn out right now, but he remains loyal to and loving of his mode of occupation and is performing to exemplary standards.

Nonetheless, his decision to leave Liverpool highlights the rise of burnout across the developed world. Earlier this year mental Health UK published its first annual burnout report, which revealed that one in five working adults in Britain required time off last year because of stress. It listed numerous workplace stressors contributing to the risk of burnout including high workload, job insecurity and bullying. Contributing factors outside work, such as poor sleep, financial uncertainty, poor physical health and feeling isolated, were also acknowledged.

Burnout prevention

On the flip side, supportive factors which help alleviate stress and prevent burnout included having a supportive network of family or friends, maintaining a healthy work-life balance, and exercising regularly. In its recommendations to minimise the risk of burnout, the report emphasised the need for open dialogue about what a good workplace should look like, and the importance of managing workloads, prioritising wellbeing and communicating effectively.

Researchers indicate that companies which prioritise mental health are sought after by the younger workforce, especially as burnout becomes a greater concern. It is therefore in employers’ best interests to encourage inclusivity and psychological safety in the workplace. Having strategies in place to safeguard employee mental health; pursuing an open dialogue about workload and work challenges; and conducting regular assessments of workplace stressors and burnout risks are considered valuable.

Relax, don’t do it…

One relaxation technique purported to combat the epidemic of work-related stress and burnout is niksen. A Dutch wellness trend that translates as ‘do nothing’, it involves taking the hustle and bustle out of our daily lives for a time. As propounded by Olga Mecking in her 2021 book, Niksen: Embracing the Dutch Art of Doing Nothing, being idle and allowing the mind to wander without feeling the need to be productive or fulfil a purpose is believed to invoke a state of happiness and healing.

While relinquishing control in this manner may be hard for some, others regard it as a lifesaver. Certainly Jürgen Klopp plans to do nothing once the football season has ended – and reportedly for an entire year afterwards.

He may be joined by Leo Varadkar, who recently announced his shock resignation as Irish prime minister. He too, it seems, has been burdened by the weight of responsibility. “Politicians are human beings and we have our limitations,” he said. “We give it everything until we can’t anymore. And then we have to move on”.

The Elixir of Life: In the modern quest for eternal youth, the path is more medical science than myth

The desire to keep one’s youth and vitality by defying the natural ageing process is not a recent phenomenon. While it may not be as old as the hills, it probably spans the existence of humankind. This Peter Pan-like urge to stop the march of time has long been the subject of popular culture. In the 1959 horror film The Man Who Could Cheat Death, a centenarian artist and scientist in 1890 Paris maintains his youth and health by transplanting parathyroid glands from the necks of the living. Another film, Orlando (1992), based on the Virginia Woolf novel, depicts a nobleman’s struggles to find his place in the world after being ordered not to grow old by Queen Elizabeth I.

Cognitive concerns

The subject of age has dominated the US presidential election campaign, with both Joe Biden, 81, and Donald Trump, 77, accused of being too old for the job. Critics point to the inevitability of age-related mental decline and forgetfulness, and attribute their gaffes, such as getting names mixed up, to their advanced years. Some analysts have suggested this is unfair, given the enormous pressure they are under and the constant scrutiny they are subjected to. In these circumstances, occasional misspeaking is to be expected.

Furthermore, the science of ageing is uncertain. Research in cognitive function by Joshua Hartshorne of Boston College and Laura Germine from the McLean Institute for Technology in Psychiatry suggests it is no myth that wisdom increases with age. Older people tend to have the ability to see the big picture better than their youthful counterparts, though not necessarily the capability to recall specific facts instantly. The former skill is essential for a politician – a greater grasp of the wider historical context of world events would enable more informed decision-making. On the flip side, some studies have shown that tasks involving short-term memory decline from as early as 20 years old. To add to the complicated picture, arithmetic and comprehension skills, plus vocabulary, are thought to keep improving until 50, then decline thereafter.

Jay Olshansky of the University of Illinois believes the two main contenders’ well-to-do backgrounds and family history of longevity work in their favour in terms of the ageing process and their expected lifespan.

An article published in The Hill in January states that both Biden and Trump have higher than average expected chances for men of their age of surviving another presidential term. Olshansky also opines that some of Biden’s gaffes have been blown out of proportion. For instance, when he was captured falling off his bike in June 2022, many deemed it a sign of his physical decline and poor balance. However, a closer examination of the circumstances indicated that he had caught his foot in the pedal strap, something anyone could do. The pertinent point here is that Biden, then aged 79, was comfortably able to ride a bike in the first place – not that he got his foot caught.

Survival of the fittest

Some people are chasing the anti-ageing dream far beyond the normal advice to reduce their weight, exercise and sleep more, quit smoking and limit alcohol intake. American entrepreneur Bryan Johnson, who made a fortune selling his electronics payments company Braintree to PayPal, reportedly spends US$2 million a year attempting to stop the biological clock.

An all-over skin laser treatment is said to have reduced the 46-year-old’s skin age by 22 years, and he is known to observe a vigorous daily exercise routine and a strict plant-based diet including eating a kilogram of vegetables before 11 am, his usual dinnertime. He also consumes some 100 tablets a day, including the diabetes drug metformin and the immunosuppressant rapamycin, both hailed by longevity enthusiasts as ‘miracle’ anti-ageing pills.

Described as the most measured man in the world, Johnson’s biological and chronological age are continually tracked and monitored. His aim is to reverse his measured biological age by more than one year for every one year that passes – the first stage of longevity escape velocity in which life expectancy increases faster than time passes.

Confident his tortuous routine is paying dividends, he describes how he has near undetectable levels of inflammation, perfect blood pressure for his demographic, the ideal range of vitamin C, vitamin K, coenzyme Q10, 1GF-1 (insulin-like growth factor 1) and LDL (low-density lipoprotein) cholesterol, and a DHEA-S hormone level of someone aged 27. Just as impressively, in a series of physical tests, he scored equivalent to the top 10% to 25% of 18-year-olds.

Supplement strides

Johnson is now selling a basic version of his Blueprint protocol – described on his website as ‘The Most Nutritious Program in History’ – to those interested in adopting what he considers to be the perfect diet for the body. The idea that caloric restriction can significantly extend lifespan as long as all the necessary nutrients are ingested via minerals and vitamins is not new. It was advocated by the late Roy Walford, a professor of pathology at the University of California, among others, and their findings helped spawn the plethora of mineral supplements on the market.

Though their life-extending capacity for humans is open to question, some supplements are generating considerable interest. Taurine, an amino acid, was recently found to extend the lifespan of mice by 10%, as well as boosting a whole range of functions in the middle-aged rodents including muscle strength, endurance, coordination and insulin sensitivity. A major study in the journal Science published last year linked lower taurine levels to age-related problems, noting that blood levels of taurine in elderly humans are 80% lower than they were when they were younger. The attention such revelations generated has made taurine a popular dietary supplement among the legion of alternatives.

Counter evolutionary?

Extreme do-it-yourself lifespan extension, however, goes against the grain of evolution, which is more interested in reproduction rather than longevity. It is thought that increased lifespan comes at the cost of reduced fertility. Our bodies contain trillions of cells that will ultimately need rejuvenation or renewal – something which is incredibly difficult to overcome as evolution has little interest in keeping the repair system going.

So perhaps we should turn to the original Star Trek actor, William Shatner, who is now in his early 90s, for advice on staying young. He told Newsmax: “Say yes to the opportunity life is offering. Say yes to life, yes to dinner, yes to going out, and yes to something new.”

Healing Hydrogen: A profusion of health benefits may arise from sipping water infused with H2

While the benefits of drinking plenty of water are widely known, especially in terms of keeping the body hydrated, the health advantages of drinking water that has been enriched with hydrogen are only just being recognised. There is mounting scientific evidence to suggest the gas brings all sorts of gains that tap or bottled water cannot provide alone.

Hydrogen is the lightest element in the periodic table and when bonded together forms molecular hydrogen (H2). Being the lightest and smallest of molecules, it can escape out of practically anything. It is an odourless, colourless and tasteless gas molecule, imperceptible by human senses. It binds to other elements like oxygen (creating water), nitrogen and carbon to form compounds.

An interesting point is that about 10 percent of the weight of living organisms is hydrogen within water, proteins and fats. On a broader level, much of the vitality of our planet is derived from hydrogen since the energy emanating from the sun is a result of hydrogen being converted into helium.

Therapeutic effects

Studies have indicated that water (H2O, two hydrogen atoms bonded to an oxygen atom) containing dissolved hydrogen gas at a concentration of 0.5 to 1.6 mg/L (ppm) can provide therapeutic effects to the human body that plain water cannot deliver – apparently because the body cannot effectively absorb the hydrogen molecules attached to the oxygen molecules within water.

Hydrogen-rich water made by infusing hydrogen gas into pure water is considered suitable as a health and preventative drink for people of all ages. It is believed that it is virtually impossible to overdose on molecular hydrogen and it has no toxic effects on living cells at high levels.

H2 water everywhere

H2 is often packed into cans or pouches, or can be made at home via special hydrogen water machines. H2 water machines and generator bottles are quite common in health clinics in Hong Kong and are a simple and effective way of ingesting molecular hydrogen.

Portable hydrogen bottles are designed to infuse additional hydrogen molecules into drinking water and enrich it instantly, while counter-top hydration machines can produce therapeutic concentrations in greater quantities. H2 tablets can generate high levels of hydrogen in any water-based drink. It is also possible to take hydrogen baths and spray it onto your face.

Antioxidant boost

Molecular hydrogen has been generating such interest as it is thought to be a powerful antioxidant. Most pertinently, it is believed to have the ability to limit free-radical damage in the body. Free radicals are unstable molecules produced in the body and can be exacerbated by environmental factors. They can contribute to oxidative stress – a situation known to cause many health issues. Put simply, this is where free radicals attack healthy cells and cause irreversible damage.

One of the best ways to combat oxidative stress is by upping your antioxidant defence system. The body naturally delivers antioxidant agent chemicals that destroy a multitude of free radicals. There are numerous ways to increase levels, such as a diet rich in antioxidant foods like fruit and veg, and by enjoying a healthy lifestyle – plus harnessing the benefits of hydrogen molecules.

Small is beneficial

According to some medical professionals, H2 has the properties to make it the best antioxidant of them all. The fact that the molecules are extremely small is important because for antioxidants to work effectively they must be able to penetrate cell areas being attacked by free radicals, and these are often difficult to reach. As H2 is in a gaseous state, it percolates through the body via rapid diffusion and is not blocked by mechanisms that ordinarily prevent other antioxidants from moving freely. And since H2 is not only small but exceedingly light, its ability to travel through cell layers is enhanced.

Another great benefit of H2 as an antioxidant is that it is thought to produce zero byproducts, meaning it has zero toxicity and will even convert free radicals to water. Molecular hydrogen also has the ability to select and act upon free radicals that cause the most cell damage – an important attribute given that not all free radicals are thought to be harmful.

Novel therapies

Numerous studies point to the healing qualities of hydrogen-rich water. One eight-week study involving patients receiving radiation therapy for liver cancer showed decreased levels of oxidative stress for those participants who drank 51 to 68 ounces of water infused with hydrogen per day. Another research project conducted by the University of Western Ontario found consumption of hydrogen-rich water improved levels of oxidative-stress markers associated with metabolic syndrome – whose risk factors include obesity, high cholesterol, hypertension and insulin resistance – and boosted the body’s antioxidant activity. Researchers noted that hydrogen water represents a potentially novel therapeutic and preventive strategy for the treatment of metabolic syndrome.

While molecular hydrogen is considered by some health professionals to be one of the best ways of fighting free radicals and limiting oxidative stress, other studies have reported less conclusive results. Further research is needed to assess the potential benefits with a higher level of scientific backing.

Some scientists believe that molecular hydrogen can help in the battle against diseases of the immune system, such as lupus (SLE) and other types of immune-compromising infections. A Japanese study postulated that H2-rich water can combat rheumatoid joint pain by lessening oxidative pressure, and other findings have suggested molecular hydrogen dampens the allergic response when the immune system goes into overdrive. Furthermore, a study on rodents with Alzheimer’s disease indicated H2 can enhance cognitive functions and increase memory.

Beauty bonus

Though research is ongoing, there is evidence that molecular hydrogen can also work wonders as a beauty remedy. A Japanese study, among others, has shown that washing the face with hydrogen- infused water over a three-month period enhances skin elasticity and reduces wrinkles, promoting a youthful appearance. Other research has involved patients being administered hydrogen water directly into their veins via a saline drip, resulting in improvements in skin health.

There is also evidence that hydrogen-rich water quickens athletes’ ability to recuperate from injury and boost their athletic performance.

Stem The Tide: Though no cure-all, stem cell therapy offers hope for a range of debilitating conditions

It is more than 60 years since the first evidence emerged of the existence of stem cells and their natural ability to renew and differentiate into specialised cells types, such as those governing the blood, brain, heart or bones. Two Canadian scientists happened to observe colonies of proliferating blood cells after injecting bone marrow cells into mice. Given that the rodents’ blood cells were able to regenerate fully, exciting potential medical benefits for humans were suddenly envisaged.

Stem cells are considered the body’s master cells – the raw materials or primitive cells from which all other cells originate. Crucially, in the right conditions, be it in the body or a laboratory, stem cells can be split into daughter cells that are able to form new stem cells or, through differentiation, morph into specialised cells that have more specific functions.

Stem cell research offers an advanced method of studying the function of genes and physiological processes, yet the really interesting and far-reaching consequences of the original findings in 1961 are the vast range of possible clinical applications. As well as shedding light on the origins of cancer, stem cells can potentially drive therapies for the treatment of diabetes, spinal cord injury, heart disease, Alzheimer’s disease, Parkinson’s disease and more.

Government warning

Stem-cell therapies replace ailing patients’ damaged tissues using stem cells (or their daughter cells). Such treatments involve advanced therapy medicinal products (ATMPs) – medicines based on genes, tissues or cells – and are considered high- risk. In many countries, they fall under statutory regulations and citizens are advised to be wary of unproven cell-based therapies offered by some clinics around the world.

In Hong Kong, no ATPMs in the stem-cell category are registered for use. The Department of Health’s Drug Office warns that the safety, efficacy and quality of any unregistered medicines using stem-cell technology cannot be guaranteed. Certain cell or tissue replacement therapies like blood transfusion and bone marrow and cornea transplants, however, do not fall under this category and are commonly practised.

Dangerous hype

The potential to replace damaged tissue through regenerative medicine has fascinated the scientific community for decades. For laypeople who read about stem cells being coaxed into multiplying and populating different tissues, it may seem like a wonder cure for all debilitating conditions. This wild speculation has been fuelled by apparently successful cases being claimed and blown out of proportion before rigorous scientific process has been conducted.

A particularly notorious case involved Italian thoracic surgeon Paolo Macchiarini, who in 2008 created a new airway for Claudio Castillo, a young woman from Barcelona, using stem cells taken from her own bone marrow. These were implanted into a windpipe taken from a deceased donor, and stripped of its cells to leave a bare scaffold. Since the treatment involved the patient’s own cells, it appeared that her immune system was able to accept the replacement windpipe without the necessity of immune-suppressing drugs. The organ seemed to function like it was Castillo’s own, and the procedure was reported in the press as a miraculous breakthrough.

But this lofty claim was not justified. Many of the 17 or more patients around the world whom Macchiarini treated with artificial or regenerating windpipes suffered severe complications and subsequently died. His career and reputation unravelled, causing much soul-searching into the dangers of overhyping the progress of stem-cell therapy.

Questions of immunity

This case generated so much interest partly because it was perceived that patients could be treated with stem cells taken from their own bone marrow. Many such treatments have not worked, though the notable exception is blood stem-cell transplantation, which has been used on people with leukaemia and other cancers of the blood for decades, saving countless lives.

A recent report in the New Scientist detailed the treatment of diabetes in mice using genetically altered cells that bypass the immune system. Pioneered by Californian firm Sana Biotechnology, the method uses pancreas cells formed from stem cells that do not cause a destructive immune response. This is crucial because most stem-cell therapies in development require either the taking of immune suppressors or the use of stem cells derived from the person receiving them – which is costly, time-consuming and lacks universality. Cells from one person that are put into another usually provoke an immune response.

Sana Biotechnology bypassed this issue by genetically creating cells so they become invisible to the immune system. In tests using rhesus macaques, pluripotent versions of these cells – which have the potential to be turned into multiple different tissues and organs – survived with no sign of an immune attack for up to four months. By contrast, cells inserted into the monkeys without genetic changes were destroyed by their immune system within four weeks.

Blood tests indicated that the stem-cell-derived pancreas cells used to treat the mice for type 1 diabetes helped to reduce their diabetes symptoms. This research could be an important step towards off-the-shelf stem-cell treatment for a whole range of conditions including heart attacks and strokes. As Sana Biotechnology’s Sonja Schrepfer put it: “The vision is we have cells for anyone, anytime, anywhere.”

Future vision

In a concerted effort to combat degeneration of the eye, Dr Chien-Ling Huang and her research team at the Hong Kong Polytechnic University’s Department of Health Technology and Informatics are utilising induced pluripotent stem cells (iPSCs), a unique manipulable cell type that can be obtained by reprogramming animal and human differentiated cells. The team not only harnessed the versatility of iPSCs but also refined the differentiation process, coaxing these cells into distinct lineages vital for blood circulation and the intricate structure of the retina.

Imitating nature, their approach involves crafting an artificial extracellular matrix, a scaffold providing structural and biochemical support for cell growth. They believe the innovation not only improves retinal neuron differentiation efficiency but also lays the groundwork for further advancements in regenerative medicine. “Through the strategic integration of state- of-the-art gene editing and advanced biomaterials, the team envisions a significant enhancement in the generation of specific cell types crucial for combating degenerative conditions,” said a spokesperson.

Dr Huang’s team indicated that they remain focused on the ultimate goal: to contribute significantly to the arsenal of medical interventions aimed at saving individuals from the grips of degeneration disorders.

Miracle or Mirage: The wonder products of good health may not be all they are cracked up to be

In the world of health and wellness, there are a plethora of products that claim to offer extraordinary benefits. It is only natural to question whether these grand claims hold any truth. Here, we delve into three such products – alcohol-free beer, toothpaste said to heal teeth and gums, and over-the-counter painkillers – seeking expert opinion on whether all their hype is justified. Are consumers right to trust those bold proclamations on the packet or bottle, or have we become too cynical in the modern age?

Alcohol-Free Beer: A Healthier Alternative?

The market for no- or low-alcohol beers has grown significantly, with major breweries and craft beer producers jumping on board. But do these beverages truly contain negligible amounts of alcohol, and are they genuinely better for our health than traditional beers?

Big brands like Heineken and Guinness are now offering versions of their signature brews with the alcohol removed. According to Laura Willoughby, an expert on low- and no-alcohol drinks, Guinness uses a cold-filtration method to create Guinness 0.0, a non-alcoholic beer that closely resembles the taste of the original stout. This process involves removing the alcohol and reintroducing other ingredients to maintain flavour and texture.

Some craft brewers have used different yeast strains and innovative technology to create non-alcoholic beers with exceptional taste. In fact, some of these brews have won awards in blind tastings, dispelling the notion that alcohol- free options lack flavour.

Labelling standards vary by country, with most considering drinks below 0.5% alcohol by volume (ABV) as alcohol-free. In the UK, however, the threshold for non-alcoholic classification is 0.05% ABV, and beverages ranging from 0.05% to 1.2% ABV are considered low-alcohol.

One important question is whether these low-alcohol beers can intoxicate consumers. Willoughby assures us that this is not possible. Research conducted in Germany, where volunteers consumed 0.4% ABV beer, found blood-alcohol levels to be 100 times lower than the legal drink-drive limit.

Drinking alcohol-free or low-alcohol beer, which tend to have fewer calories compared to their alcoholic counterparts, can also provide health benefits. They contain polyphenols, compounds that help reduce inflammation and promote overall well-being. Additionally, these beers often possess isotonic properties that aid in rehydration, making them suitable sips after physical exertion or in hot climates, according to nutritionist Kerry Torrens.

Drinking in moderation is crucial. Keeping within the recommended weekly alcohol limit can help reduce the risk of health issues associated with excessive alcohol consumption.Pregnant women and those with alcohol dependency are advised to avoid even the smallest amounts of alcohol.

Healing Toothpaste: Too Good to Be True?

Toothpaste manufacturers often make bold claims about repairing enamel, protecting gums, and alleviating teeth sensitivity. But are these assertions genuine?

Dr Saoirse O’Toole, a clinical lecturer in prosthodontics at King’s College London, says the advantage offered by expensive toothpaste labelled as “enamel repairing” is minimal compared to standard products containing fluoride. The improvement is estimated to be only from 2% to 5%.

It is important to note that no toothpaste can completely restore enamel. “You will have a small additional benefit, but nothing will compensate for what you are doing in the diet, the way you are brushing, and the amount of oral procedures you are using,” she states.

Nor is toothpaste a remedy for protecting or hardening gums, according to O’Toole, who stresses that the best way to protect your gums is through brushing, flossing, and interdental cleaning methods.

However, there is evidence that toothpaste specifically designed for sensitive teeth can be beneficial and even offer instant relief. These toothpastes contain specialised desensitising agents that form a protective film on exposed tubules, reducing pain associated with sensitivity. For individuals experiencing dentine hypersensitivity, trying different brands of dentine hypersensitive toothpaste may help identify the most effective option.

Do Painkillers Ease the Pain?

Everyone experiences acute pain from time to time, be it a migraine, sports injury or, for women, period pain. Sufferers generally have their go-to painkiller at hand to provide relief, but is there much difference between taking aspirin, paracetamol or ibuprofen? And can some brands act more quickly than others to dull pain and target particular areas of the body?

Biochemist Dr Andrew Moore believes that analgesics advertised to be fast-acting do, in many cases, warrant this bold claim. “If you package paracetamol with sodium bicarbonate it seems to be absorbed faster,” he points out. Paying a little more to get a tablet with caffeine in it, or drinking coffee on the side can also help. Analysis of evidence in 500 clinical trials and 50,000 patients suggested that 10% more people received good pain relief when the product contained at least 100mg of caffeine, indicated Moore.

However, over-the-counter painkillers may be less effective than commonly expected. Moore warns that only about 30% or 40% of people who have moderate to severe pain will receive satisfactory pain relief from paracetamol, and this figure can drop to 25% to 30% when taking aspirin. Ibuprofen, a non- steroid anti-inflammatory drug, appears to offer more effective pain relief, though, with “about 50% or 60% of people getting good pain relief”.

Some brands of ibuprofen can be fast-acting. Moore says salt formulations of ibuprofen act quicker than standard acid ones, especially when taken on an empty stomach. Ibuprofen also tends to have fewer side effects than aspirin.

He suggests that ingesting a combination of pain relivers can be beneficial. Moore believes scientific research does not indicate that painkillers are effective at targeting a specific location of pain in the body.

Dr Mary Joan Macleod, a clinical pharmacologist, argues that while painkillers all work on the same pathway, different painkillers work on the pathway in slightly different ways.

All painkillers will target any pain in the body, but if the nerve endings are being stimulated by inflammation, she recommends ibuprofen. “For joint pains you are much better with an ibuprofen,” she states. “Ibuprofen is better for period pains because there are a lot of prostaglandins produced in the womb around the time of the menstrual cycle.” She also suggests combining paracetamol and ibuprofen when in pain.

According to Macleod, there is little difference in quality between the various brands of painkillers, but capsules are likely to provide faster relief as they are absorbed more easily.

Do So to Sleep: Solutions to insomnia go deeper than a comfy mattress and sleeping pills are not the answer

Sleep is one of three pillars of health so being deprived of it can have serious long-term health implications. Insomnia is known to affect most people during some stage of their life, especially in times of emotional difficulty or extreme stress. For some, though, it is not just a temporary situation but a debilitating condition.

History has seen plenty of famous insomniacs – painter Vincent van Gogh, former US President Bill Clinton and actress Marilyn Monroe all suffered, as did the King of Rock ’n’ Roll Elvis Presley. Speaking to a television interviewer at the peak of his fame in 1956, Elvis said: “I’ve been kind of nervous all my life. And now, going out on personal appearances all the time, I get so keyed up that I just can’t relax.” Nerves and adrenaline would so affect him after live performances that he could not sleep. “You know how hard it is, getting to sleep in a strange room and in a strange bed away from home, particularly when you are kind of nervous and jumpy.”

He went on to describe a scenario familiar to insomniacs the world over: “I’ll go to bed at night and close my eyes and just lay there. And then I’ll start turning. And twisting. And a couple of hours will pass, and I won’t have had had a lick of sleep.”

Stages of sleep

A typical night’s sleep (for those who can) spans four or five sleep cycles, each lasting between 90 and 110 minutes. Sleep comes in stages during which different brainwave patterns are exhibited. As we first start to sleep, we spend a few minutes in relaxed wakefulness with eyes closed and brain emitting alpha waves. Next is Stage 1 proper, a drowsy, relaxed state as muscle tension lessens and we experience sensations analogous to daydreaming. After a few minutes of Stage 1, we move into Stage 2 where brainwave patterns called sleep spindles and K-complexes occur, but this is still a light stage of sleep.

Finally, we reach Stages 3 and 4 which are slow-waved or deep sleep. Physiological activity including respiration, oxygen consumption, heart rate and blood pressure subsides to a low. It is difficult to awaken from deep sleep as awareness of the exterior world is shut out. Usually, this deep sleep lasts for about 45 minutes before progressing to rapid eye movement (REM) sleep or the dream stage where heart rate and breathing rate increase. This more visual and emotional stage is when we are more likely to awaken but will fall quickly back to sleep. Sound sleepers will repeat these cycles through the night.

Types of insomnia

Elvis’ problem of falling asleep – lying awake tossing and turning – personified one of the three types of insomnia. The other two are waking after some initial sleep and then being unable to return to sleep; and poor quality of slumber despite having no difficulty getting to sleep. While those in this latter category do sleep, they do not feel refreshed in the morning, as though they failed to attain deep sleep.

Deep sleep normally lasts longer during the early part of sleeping and as the night progresses awakenings are more common since sleep becomes lighter and REM periods increase in duration. Deep sleep is considered critical as a major biological restorative function and means to renew physical energy. The REM stage of sleep remains least understood by scientists, along with the consequences of being deprived of it.

What is known is that long-term insomnia can increase the risk of depression, diabetes, cardiovascular disease and Alzheimer’s disease as well as general increased irritability and reduced concentration levels and decision-making ability. Disturbed sleep must occur at least three times a week over more than three months to be considered insomnia.

Sleeping pill dangers

To combat his insomnia and anxiety, Elvis experimented with or was prescribed a wide variety of prescription drugs including sleeping pills that were designed to help him relax and achieve better quality sleep. Sleeping pills, though, usually come with side effects. Recent research by New Scientist uncovered that many of the drugs used to treat insomnia like benzodiazepines offer no long-term relief and may cause daytime fatigue, dizziness, general mental fogginess and the risk of dependency. Andrea Cipriani and his team at the University of Oxford found weak evidence that pills offer even short-term benefits and recommended against prescribing them as a first line of treatment.

Sleep hygiene hype

Good sleep hygiene such as a comfortable mattress and thick curtains and avoiding alcohol and caffeine late at night were all thought essential to avoid disrupting sleep patterns. However, a 2021 academic review of 89 studies into insomnia treatment found that education about sleep hygiene produced barely any improvement in symptoms. The underlying mental processes causing insomnia need to be tackled effectively to have greater success.

Scientific research suggests many people with insomnia are in a state of hyperarousal. According to research by Yishul Wei at the Netherlands Institute for Neuroscience, they are often locked into a pattern of negative, repetitive thoughts which affects their sleep pattern. Often, merely thinking about lack of sleep can lead to worsening symptoms (such as fatigue) irrespective of the actual level of sleep obtained.

Talking therapy solutions

Psychological therapy by trained practitioners may provide solutions for the negative, ruminating thought patterns that inhibit sleep. Techniques developed during sessions of Cognitive behavioural therapy for insomnia (CBTI) can reduce sleep performance anxiety; indeed, research suggests 70% of sufferers showed improved sleep after CBTI, with a good chunk of those going into remission. Mindfulness-based therapy for insomnia (MBTI), which involves non-judgmental awareness of the problem using the Buddhist philosophy of acceptance, may also help to lessen rumination and stress. It has borne significant, long-lasting results according to recent studies.

The reasons behind each person’s insomnia are unique, but researchers at the University of Amsterdam have identified five sub-types of the condition, finding that some people with particular sub-types are likely to develop symptoms such as depression – they suggest CBTI would be beneficial in these cases.

Apps are springing up to provide CBTI courses for those struggling to get a good night’s sleep, and AI algorithms are being utilised to personalise them to the needs of individual insomniacs. Other apps via a smartwatch or phone can deliver short pulses of restful sound at night to induce slow brainwaves associated with sleep. Many scientists agree these solutions are far preferable to the risk of becoming hooked on sleeping pills.

Ageing Enlightenment: How science frames the contemporary search for continued youth

Combating ageing to stay young in mind and body and maintain that youthful glow is no longer some impossible holy grail shrouded in mystery or reliant on magical potions. Whether increased physical activity and mental agility or simple dietary adjustments, there are plenty of scientifically proven ways we can ward off time and even reverse the ageing process.

Do High-Intensity Exercise

Exercise, especially high-intensity aerobic exercise that increases the heart rate, is known to have a rejuvenating effect across the entire body, from the immune system and the brain to the skin and the heart. Scientists attribute a lot of this to mitochondria – the power sources within your cells.

Mitochondria can be thought of as tiny batteries that live inside our cells and provide them with energy. Research by Associate Professor Matt Robinson of Oregon State University found that just a few minutes of high-intensity interval training can help restore mitochondria and thus reverse the signs of ageing. Sharing his conclusions in a BBC podcast, he notes: “Exercise stimulates both the removal of older mitochondria and the synthesis of new mitochondria.”

Research suggests it is not just muscles that benefit from intense exercise but tissues in your brain as well. To have a powerful effect, the level of exercise should elevate the heart rate to the extent that carrying on a conversation should be problematic. This exercise can be quickly and relatively easily incorporated into our daily lives by increasing walking pace or taking the stairs, as Robinson points out. A greater level of exertion can then be considered.

Take Up Resistance Training

It is becoming increasingly clear that resistance training and building up your muscle mass holds benefits other than the purely aesthetic. A BBC review of dozens of studies on the effects of exercise on the over 50s has shown that both aerobic and resistance training are good for the brain. Resistance training was found to be especially good for memory and executive function, which includes things like problem-solving. It can also help you get a better night’s sleep.

This kind of exercise can reduce harmful belly fat that produces chemicals which can have a negative effect on your blood sugar levels. Muscles soak up blood sugars during exercise, reducing your risk of prediabetes, and potentially adding years to your life.

The key point is that resistance exercise seems to rejuvenate at the cellular level, boosting the connection between nerve fibres and muscle fibres. “All exercise will boost the connection between nerve and muscle fibres, but I think where resistance exercise really is the champion, if you like, is where we consider the type 2 muscle fibres,” says Professor Abigail Mackey of the University of Copenhagen.

Type 2 muscle fibres – used when lifting heavy objects or making fast movements – are the ones affected most by ageing, notes Mackey. She recommends doing squats and push-ups as excellent forms of resistance training because they train so many muscles, and says that weight training is ideally needed to ward off muscle decay.

Eat More Fruit & Veg

Incorporating fruits and vegetables into the diet has long been known to do wonders for the skin and slow the ageing process. Brightly coloured fresh produce – such as carrots, mangoes, melons, tomatoes, red cabbage, button squash and sweet potatoes – that contain carotenoids are best.

According to a BBC health report, research has shown that collagen levels and wrinkles can be greatly improved with diet and those who eat more vegetables have far fewer wrinkles and plumper skin. Many of these vegetables also help the skin retain moisture and boost collagen.

Carotenoids are highly effective antioxidants that can protect your skin at the cellular level. In laboratory tests, they have been shown to guard collagen-producing skin fibroblasts against damage caused by UV radiation and oxidative stress – both big drivers of skin ageing. They also trigger cells into producing higher degrees of hyaluronic acid, the ingredient in many anti-ageing creams and fillers.

Research by dermatologist Dr Raja Sivamani of the University of California, Davis, shows that eating a daily portion of mango could help reverse existing wrinkles and prevent new ones from forming. “Mangoes are rich in carotenoids – [vital] plant-derived, naturally occurring chemicals that act as antioxidants,” he says. “They are very special because they are also fat-loving, so when they get into the system they can hone into the skin and sit there. They can basically increase your ability to have antioxidant power.”

Sivamani stresses that eating more fruits and vegetables is good for the whole body, not just the skin. “You are also diversifying the gut; you are also having these antioxidants that are floating through your circulatory system,” he says. “There [are] going to be cardioprotective effects, so there [are] many different ways you are getting benefits.”

Feast on Fermented Foods

Humans have been eating fermented foods – bread, beer and kefir to name but a few – for thousands of years because of the taste and since fermentation is a great way to preserve food. Fermented foods can rejuvenate your gut microbes, boost energy and mood, reduce inflammation and, most importantly, improve your immune system for all-round health.

An overactive immune system is known to cause many of the diseases we may associate with ageing, such as joint pain, type 2 diabetes and depression. Studies have shown fermented foods can reduce stress and relieve aches and pains and help people perform better on memory tests.

Dr Justin Sonnenburg, Professor of Microbiology and Immunology at the Stanford University School of Medicine, told the BBC there is a tight link between our immune system and our gut microbiome. Stanford Medicine recently conducted a clinical trial with individuals in one group specifically assigned to eat a wide variety of fermented foods containing live microbes. This group experienced a big increase in their gut microbiome diversity and showed a uniform decrease (up to 30) in many inflammatory markers.

“It is very apparent that our microbes are doing many things to essentially train our immune system, and they are secreting all sorts of molecules,” says Sonnenburg. “These molecules can fundamentally interact with our immune system and can change things like inflammatory state.” He recommends live yoghurt (with bacteria), fermented kombucha and sauerkraut as good gateways to fermented foods.

Learn Something New

Another method recommended by scientists for staying young and mentally sharp is to challenge your brain. Keeping your mind active by learning something new can help build up the neural connections in the brain, making it more resilient against age-related decline.

Research by Dr Rachel Wu of the University of California, Riverside, reveals that learning three new skills at the same time can significantly boost memory in older adults. Cognitive tests revealed that some adults who habitually do this perform like people 50 years their junior. Challenging yourself is the key to forging new brain connections, she notes.