Healthy Ageing & Biohacking: Everything You Need to Know
Healthy ageing is all about maintaining your wellbeing through holistic and sustainable lifestyle choices. It’s a long-term strategy that’s designed to help you feel healthier as you get older. But is there another way to protect yourself through the ageing process?
Take our quiz | Healthy ageing and biohacking explained | Healthy ageing advice
Over the last few years, the term biohacking has become increasingly popular. On social media in particular, content creators and fitness experts share advice on how to make intentional changes to your lifestyle, environment, or body to optimise our physical, mental, and emotional health.
The big question is: does biohacking actually work? In this article, we’ll look at the evidence while sharing some examples of how people biohack their bodies.
But first, are you on the right track with your own healthy ageing journey? Take our quiz to find out:
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What’s the difference between healthy ageing and biohacking?
While both concepts are focused on helping you feel healthier, each has a different approach.
Healthy ageing is the more well-established of the two. It’s about building a sustainable foundation for long-term health by eating a balanced diet, exercising regularly, and getting enough sleep. Think of it as building a strong foundation for your wellbeing.
On the other hand, biohacking is about making intentional changes – which are often experimental or might not have much medical evidence. For example, people might turn to eating sea moss every morning as part of a biohacking diet or use technology to track and improve their sleep. It’s less about holistic health and more about targeting specific goals.
Why is biohacking becoming more popular?
People looking for ways to improve or optimise their health is nothing new. However, it’s now so easy to get access to detailed data about your body.
The likes of smartwatches and fitness trackers have become much more commonplace, which are constantly recording data about your health and lifestyle. At any time of day, you can see how many calories you’ve eaten, how many steps you’ve taken, or how much sleep you’ve had that week.
And people want to act on this information, taking a more active role in managing their health and wellbeing. This is how biohacking has become more popular, as people try different approaches in order to optimise and ‘improve’ this data.
For some people, looking to boost these health numbers (less calories, more steps, lower heart rate) is motivational by itself, as they look to ‘beat’ their data from the previous day, week, or month. This information can then be shared on social media or in online communities, where people compare data and swap different tips.
Biological age vs chronological age
You might be surprised to learn that your date of birth doesn’t tell the whole story of your health. This is where the difference between biological and chronological age comes in.
Chronological age: This is simply how many years you have been alive. It’s a fixed number that cannot be changed by any number of health or lifestyle changes.
Biological age: This is a measure of how old your body seems on a cellular level. It’s influenced by a combination of genetics, lifestyle, and environment. For example, someone who smokes, has a poor diet, and doesn’t exercise may have a biological age that’s higher than their chronological age.
Does biohacking work?
Biohacking is such a broad topic, with so many different methods, that it’s difficult to definitively state whether or not it actually works as a concept.
In some cases, there’s contradictory scientific evidence. For example, cold water exposure has been shown to improve stress and sleep quality in certain studies, while the results were inconclusive in others.
For other biohacking methods, there’s simply not enough research or data available. Take nootropics or ‘smart drugs’, for example. These supplements are a popular biohacking trend, claiming to boost brain function, but the long-term effects and overall efficacy are not understood very well.
As such, we’d always recommend doing your own research and, crucially, speaking to your GP before you start any biohacking trend. They can help you better understand whether it’s safe and suitable for your individual health needs.
How can I stay healthy as I age?
While some biohacking ideas can be interesting, they shouldn't replace the building blocks of good health. For long-lasting wellbeing you can rely on, the simple principles of healthy ageing are still your best bet.
To help you stay healthy as you get older, focusing on these four areas will have the most positive effect.
1. Get enough sleep
Getting a good night’s sleep is your body’s time to repair, recharge, and process the day. When your body doesn’t get this chance to rest, it can start to affect your health.
According to the NHS, an adult typically needs around 7 to 9 hours of sleep every night - though the exact amount can differ from person to person based on age, health, and personal circumstances. For example, for adults over 65 years the recommended amount 7-8 hours per night.
And while sleep tracking tech is popular, focusing too much on the numbers can sometimes cause more stress than it solves. The best approach is often the simplest: try to create a relaxing bedtime routine, stick to a regular sleep schedule, and make your bedroom a calm, screen-free space - the sleep hygiene essentials!
2. Eat a healthy and balanced diet
There are always new diet trends that pop up on social media, but the simple truth is that a varied and balanced diet has always been the key to good health. This means filling your plate with plenty of fruits and vegetables, whole grains, and lean proteins.
And while these food types should typically be balanced, you can load up on different vitamins and nutrients, depending on your body’s needs. For example, increasing your fibre in-take with wholemeal breads and brown rice can help improve your gut health, while the vitamin C in fruit and veg can help boost energy levels.
You can also look to add certain superfoods to your daily diet, such as spinach and salmon, but they should be supplementary, rather than the only things you eat.
3. Move regularly
Moving your body every day is one of the best things you can do to stay strong and feel energised. And it doesn't have to mean intense gym sessions or running for miles (unless you want it to!). In fact, it’s important to understand your body’s capabilities when it comes to exercising, rather than overextending and potentially injuring yourself.
Instead, the goal is simply to find an activity you enjoy that gets your heart pumping. Gentle, low impact exercises like a brisk walk, a swim, yoga, or a bike ride are fantastic for your health and are kinder to your joints.
4. Check in with your GP if you have any concerns
By getting enough sleep, eating a health and balanced diet, and exercising regularly, you are already taking the right steps on your healthy ageing journey. However, if you do have any concerns or are experiencing any symptoms that are out of the ordinary, book a check-in with your GP or medical provider. They can help you better understand your personal health, as well as whether any further treatment is required.
Here at Benenden Health, we believe everyone should have access to expert guidance for healthy ageing. That’s why our members can use our 24/7 GP Helpline to get medical advice, whenever they need it. It’s just one of the ways we help you take control of your health, every day.
To find out more about diet, exercise, and mental wellbeing, explore our collection of articles and resources on our Be Healthy hub.
Medically reviewed by Dr Cheryl Lythgoe in September 2025.
