Longevity research has uncovered a wealth of information about environmental factors and their impact on our health.
Beyond the most obvious factors like diet and exercise, however, scientists have identified alternative ways to keep our bodies in good shape.
Cold exposure is one of several methods that have garnered interest for their potential anti-ageing benefits, alongside fasting and breathwork.
Longevity researcher, Dr Mohammed Enayat, GP and Founder of HUM2N, named some of the most promising interventions for longevity.
Regular cold exposure has been shown to increase brown fat activation
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He told GB News: “One of the most powerful yet underutilised longevity tools is cold exposure.
“Regular cold exposure, such as cold showers, ice baths or cryotherapy has been shown to increase brown fat activation, improve mitochondrial efficiency and enhance hormesis, the process by which mild stress strengthens the body’s resilience."
Research published in Life Sciences earlier this month investigated the benefits of cold therapy, concluding that the effects are promising.
Their findings "highlight the therapeutic potential of cold exposure in controlled settings".
Dr Enayat explained that exposure stimulates the release of norepinephrine, reduces inflammation, and enhances autophagy, contributing to improved metabolic health and reduced biological ageing.
He said: “Starting the day with a short cold shower or finishing a warm shower with 30 to 60 seconds of cold water can yield significant benefits over time."
He also highlighted the benefits of breathwork, noting that healthy, functional breathing helps maintain and improve lung capacity as the body ages.
“Breathwork is another highly effective practice for longevity,” Dr Enayat declared.
"Controlled breathing techniques, such as diaphragmatic breathing, box breathing, or the Wim Hof method, have been shown to regulate the autonomic nervous system, reduce stress and enhance oxygen utilisation at a cellular level."
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Cold exposure reduces inflammation
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Certain breathwork practices can stimulate the vagus nerve, promoting parasympathetic activation which in turn reduces inflammation and supports cardiovascular health.
Alongside breathwork and cold exposure, Dr Enayat recommends fasting to boost longevity.
“Fasting patterns, beyond calorie restriction, have also been found to exert profound anti-ageing effects,” he explained. “Intermittent fasting, prolonged fasting and fasting-mimicking diets activate autophagy, reduce insulin resistance and promote cellular regeneration.
“Fasting triggers metabolic switching, where the body shifts from glucose to ketones as its primary fuel source, leading to enhanced mitochondrial efficiency and reduced oxidative stress.
“Even periodic 24-hour fasting once a month can support longevity and metabolic flexibility. For those with demanding schedules, adopting a time-restricted eating window of 10 hours or less can provide many of the same benefits without significantly altering daily routines."
