Age better thanks to gentle science, common sense and listening to yourself
The word may sound scary or too ‘trendy’: biohacking. However, behind this term from the United States lies a simple and appealing idea: regaining control over your health and energy, based on the biology of the body and natural techniques. The good news is that it's not just for gadget-addicted thirty-somethings!
After the age of 45 or 50, it becomes more important than ever to listen to your body, optimise it, prevent the effects of ageing, and boost your well-being without resorting to medication or invasive procedures.
Here are five natural biohacking techniques to help you live better, longer, and in great shape.
1. Synchronise your biological rhythm with natural light
One of the foundations of biohacking is the circadian rhythm – our internal biological clock. With age, this rhythm can easily become disrupted, leading to sleep disorders, daytime fatigue, night-time awakenings, and more.
What you can do:
- Expose yourself to morning light as soon as you wake up (10 to 20 minutes of natural light).
- Avoid bright screens in the evening (television, phone, tablet).
- Go to bed and wake up at set times to regulate your internal clock.
- In winter, use a light therapy lamp in the morning.
Result: deeper sleep, more energy, and a more stable mood.
2. Breathe and move consciously to boost your energy
Over time, our breathing becomes shorter, higher, and more shallow. This has an impact on vitality, memory, and even digestion.
Respiratory biohacking techniques:
- Cardiac coherence: 6 breaths per minute for 5 minutes, 3 times a day. This regulates stress and lowers blood pressure.
- Deep abdominal breathing to release tension.
- Combine this with gentle movements: mindful walking, yoga, tai chi or Pilates.
Result: more oxygen for cells, less fatigue, greater mental clarity and optimised digestion.
3. Adopt a smart diet... without frustration
Nutritional biohacking is not about deprivation, but about nourishing the body in an optimal way, respecting its real needs.
Prioritise:
- Gentle intermittent fasting (12 to 14 hours between dinner and breakfast) to allow the digestive system to rest.
- Foods rich in antioxidants (red fruits, green vegetables, turmeric, green tea).
- Good hydration (at least 1.5 litres of water per day, or even detox herbal teas).
- Reducing refined sugar, which accelerates cellular ageing.
The result: less inflammation, more energy, more stable blood sugar levels and better weight control.
4. Stimulate your brain every day
Biohacking is not just about the body: the brain is at the heart of the process. After the age of 45, preventing cognitive decline becomes a major challenge.
Practical tips:
- Learn new things every week (a language, an instrument, a craft).
- Play brain games (chess, crossword puzzles, sudoku).
- Practise mindfulness meditation to improve concentration.
- Protect your brain with omega-3, found in oily fish or in supplement form.
The result: a sharper memory, reduced stress, and better adaptation to the unexpected events of everyday life.
5. Support the body with natural techniques such as magnet therapy
Magnet therapy is the use of magnetic fields for well-being and health support. It is fully in line with the biohacking approach, as it acts on the body's energy, cellular and inflammatory systems without intrusion.
How does it work?
Therapeutic magnets stimulate blood circulation, relieve pain, promote relaxation and speed up recovery. They can be worn in the form of splints, belts, insoles or patches, depending on the targeted areas.
The result: less joint pain, better sleep, less muscle tension and natural harmonisation of the body.
In short: biohacking after the age of 45 means taking care of yourself in a different way.
Biohacking is not a fad or an inaccessible technology. It is a smart return to the fundamentals of health: moving, breathing, sleeping, eating well, resting and refocusing. And sometimes, relying on natural and effective tools such as magnet therapy to amplify the positive effects.
At any age, but especially after 45 or 50, it is possible to gain vitality, mental clarity, serenity... without revolutionising your life, just by adjusting a few habits.