Venki Ramakrishnan, a Nobel laureate in microbiology and former president of the Royal Society, has observed the growing fascination with longevity science and anti-ageing treatments. While acknowledging the progress in understanding the biology of ageing, he cautions against the hype surrounding unproven biohacking therapies. According to Ramakrishnan, while the ageing research field is advancing, we are far from having breakthrough treatments for extending life or reversing ageing.
In his book Why We Die, Ramakrishnan points out the explosion of research and investment in anti-ageing, with over 300,000 studies published in the past decade. Despite the financial backing, he warns that many commercial products, including supplements and therapies like ozone treatment, lack sufficient scientific validation. He advises people to wait for solid evidence before investing heavily in such treatments. The global market for longevity therapies has surged, but it is important to approach these advancements with caution.
Ramakrishnan himself follows several simple, evidence-based lifestyle habits that he believes support healthy ageing:
- Nutritious Diet in Modest Portions
A Mediterranean diet rich in fruits, vegetables, lean proteins, and whole grains is central to Ramakrishnan’s eating habits. Research links such diets to a longer life, reducing the risks of diseases like cardiovascular issues, type 2 diabetes, and cancer. As a lifelong vegetarian, he prioritizes balanced meals and practices portion control, adhering to Michael Pollan’s principle: “Eat food. Not too much. Mostly plants.” - Regular Exercise
Exercise is crucial for maintaining good health as we age. Ramakrishnan cycles daily for at least 10 km (6 miles), and also incorporates strength training and aerobic exercises at the gym. Studies show that a combination of weight-bearing and cardiovascular exercises significantly improves longevity and reduces the risk of death from all causes. He highlights the importance of both forms of exercise for a balanced fitness regimen. - Adequate Sleep
Sleep is essential for repair and regeneration, yet it is often underestimated. Ramakrishnan ensures he gets eight hours of sleep each night, believing it to be vital for maintaining bodily functions and longevity. Studies have shown that consistent, quality sleep is linked to a longer lifespan. People who sleep well are expected to live several years longer than those who struggle with sleep issues.
By following these evidence-based habits, Ramakrishnan emphasizes the importance of balanced nutrition, regular exercise, and sufficient rest as key contributors to healthy ageing.
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