By Kyekyeku
Everyone wants to live long. But how many people are deliberately preparing their bodies to enjoy those extra years in good health?
It is a question that set the tone for an enlightening conversation on Sunny 88.7 FM's Inspirational Morning Drive on Wednesday, November 4, when Dr. Naa, founder and CEO of Nova Wellness Center, joined host Jennifer J. Danquah to discuss a subject attracting growing attention in the world of health and wellness: biohacking for longevity.
For many, the word biohacking may sound like something reserved for scientists, wealthy health enthusiasts or people experimenting with sophisticated medical technology. But Dr. Naa offered a refreshingly simple explanation.
Biohacking, she explained, involves intentionally adopting practices that improve how the body's cells and organs function.
And while the concept may sound complicated, her message was reassuring. Some of the most valuable changes people can make require little more than a commitment to better daily habits.
During the conversation, she outlined five practices she believes can help people improve their health and potentially enjoy healthier lives as they age.
1. Sleep: The Health Investment We Keep Neglecting
In a society where long working hours, late-night television, social media and family responsibilities compete for attention, sleep is often the first thing sacrificed.
Dr. Naa believes that needs to change.
She explained that sleep plays an important role in the body's recovery processes, particularly the brain's ability to clear metabolic waste and maintain healthy cognitive function.
According to her, consistently inadequate sleep can affect concentration, memory, mood and overall mental performance.
She also discussed research examining possible links between long-term sleep disturbances and conditions such as Alzheimer's disease.
For most adults, she recommended aiming for seven to nine hours of quality sleep each night.
Her practical advice included putting away phones and electronic devices at least 30 to 60 minutes before bedtime, keeping bedrooms dark and cool, and avoiding heavy meals close to bedtime.
But the conversation also acknowledged a reality familiar to many Ghanaian workers: getting adequate sleep is not always easy.
When a listener named Gifty explained that her work required her to remain available during the day and on call at night, Dr. Naa stressed the importance of prioritising rest and reviewing demanding work arrangements where possible.
The underlying message was clear. Rest is not a reward for completing every responsibility. It is an essential part of maintaining good health.
2. Sunlight: A Free Health Resource Many Ghanaians Overlook
Ghana enjoys sunshine throughout much of the year. Yet, according to Dr. Naa, many people spend surprisingly little time outdoors.
Consider the routine of the average office worker.
They leave home early, drive to work, spend the day in an air-conditioned office and return home when the sun is already setting.
Despite living in a tropical country, their exposure to natural sunlight may be limited.
Dr. Naa highlighted the importance of sunlight in supporting vitamin D production and encouraged listeners to make time for brief periods outdoors.
She suggested spending approximately 10 to 15 minutes outside in the morning, where practical.
Something as simple as taking a short walk around the office compound or stepping outside during a telephone conversation could help people become more intentional about their exposure to daylight.
Vitamin D contributes to bone health, muscle function and normal immune function. However, individual vitamin D production varies with skin pigmentation, time of day, clothing and other factors, so a brief morning walk does not guarantee adequate vitamin D levels.
Still, her broader advice was an invitation to reconnect with something many people have gradually lost: regular time outdoors.
3. Hydration: Good Health Goes Beyond Drinking Water
When people hear the word hydration, they naturally think about drinking water.
And rightly so.
But Dr. Naa encouraged listeners to consider the additional contribution that fruits and vegetables make to maintaining the body's fluid and nutrient balance.
She explained that foods containing water and essential minerals can complement regular fluid intake.
Using oral rehydration salts as an example, she discussed the importance of electrolytes such as sodium, potassium and chloride in supporting normal bodily functions.
Fruits and vegetables can provide water, potassium and other nutrients, making them valuable additions to everyday meals.
Her message was not that fruits should replace drinking water, but that a balanced approach to hydration should include both adequate fluids and nutritious foods.
For Ghanaians accustomed to eating meals without much fresh produce, this is one change that could begin immediately.
Adding watermelon, oranges, pineapple, cucumber or other readily available produce to the daily diet can contribute to hydration while providing important nutrients.
4. Nutrition: Are We Eating to Fill Our Stomachs or Nourish Our Bodies?
Perhaps one of the most thought-provoking moments of the interview came when Dr. Naa challenged listeners to reconsider their relationship with food.
Are we eating simply to feel full, or are we eating to nourish our bodies?
It is a question particularly relevant to Ghanaian eating habits.
Dr. Naa painted a familiar picture: a breakfast of rice water, jollof rice for lunch and ampesi for supper.
There is nothing inherently wrong with these traditional meals. The concern, she explained, is that a person can go through an entire day without consuming enough fruits and vegetables.
Her recommendation was straightforward: introduce greater variety into everyday meals.
Start with one fruit a day, she advised, and gradually build healthier habits by incorporating more vegetables and other nutrient-rich foods.
She also encouraged parents to introduce fruits and vegetables to children early rather than waiting until they become teenagers.
Sharing her own experience as a mother, Dr. Naa explained that she makes a deliberate effort to ensure her children eat fruit at breakfast because she cannot always guarantee they will eat what she packs for school.
The discussion also touched on popular dietary approaches such as intermittent fasting and ketogenic diets.
Although she acknowledged that some people may benefit from particular dietary strategies, she cautioned against adopting extreme eating patterns without understanding their possible effects.
People living with diabetes, for example, may face additional risks from prolonged fasting, especially when taking medications that lower blood sugar.
For Dr. Naa, the emphasis should be on balance, variety and making sustainable improvements rather than following every new dietary trend.
It is a reminder that healthy eating does not necessarily require expensive imported products or complicated meal plans.
Sometimes, it begins with making better use of the nutritious foods already available in our markets.
5. Movement: Your Body Was Not Designed to Remain Still
The final recommendation brought energy, laughter and some unexpected humour into the studio.
Dr. Naa encouraged listeners to make movement a regular part of their lives.
She explained that physical activity takes many forms, including cardiovascular exercise, strength training, stretching, dancing and everyday functional movements.
Walking, jogging, cycling and climbing stairs can help improve cardiovascular fitness, while resistance exercises can strengthen muscles and support healthy ageing.
She placed particular emphasis on strength training for women, especially as they approach menopause and beyond, when maintaining muscle and bone strength becomes increasingly important.
The conversation became particularly lively when she mentioned sexual activity as another form of physical movement that can contribute to physical and emotional well-being.
Dr. Naa discussed the relationship between intimacy, emotional connection and hormones associated with pleasure and bonding, including oxytocin and dopamine.
The light-hearted exchange drew laughter from the host, but the wider point remained serious: movement should not be viewed only as something that happens in a gym.
Dancing at home, stretching, walking around the neighbourhood or participating in enjoyable physical activities can all help people become more active.
Dr. Naa suggested beginning with 20 to 30 minutes of movement three or four times a week.
For broader health benefits, established public-health guidance generally recommends that adults work towards at least 150 minutes of moderate-intensity physical activity weekly, alongside muscle-strengthening activities.
The important thing is to begin at a manageable level and gradually build consistency.
When Work Makes Healthy Living Difficult
One of the most relatable parts of the programme came through listener participation.
Gifty, who described a demanding work schedule that frequently interrupted her sleep, raised a concern shared by many professionals.
What happens when the nature of your job makes it almost impossible to follow healthy living recommendations?
Dr. Naa acknowledged that some occupations, particularly those involving overnight responsibilities and irregular shifts, make conventional sleeping routines difficult.
She encouraged people in such situations to create suitable sleeping environments, protect available rest periods and, where possible, discuss unsustainable schedules with their employers.
The exchange highlighted an important reality: healthy living is not simply about knowing what to do.
It also involves making difficult choices about work, responsibilities, social commitments and personal priorities.
A Different Way of Thinking About Ageing
Beyond the five recommendations, Dr. Naa introduced listeners to the concept of biological ageing.
While chronological age measures the number of years a person has lived, biological age refers to an assessment of how the body is functioning relative to age-related measures.
She explained that Nova Viva offers wellness and longevity assessments intended to help clients better understand their health and develop personalised lifestyle plans.
Such assessments can provide useful information, although estimates of biological age depend on the tests used and should not be regarded as definitive predictions of lifespan.
Dr. Naa also discussed services offered by Nova Wellness Center for people experiencing back, neck, spinal and joint pain, including chiropractic care, spinal decompression and platelet-rich plasma treatments. The suitability and evidence for these treatments vary by condition, making individual clinical assessment important.
The Bigger Lesson: Longevity Begins With Everyday Choices
As the interview drew to a close, one message stood out.
Living longer is not simply about adding more years to life. It is about preserving the physical and mental well-being needed to enjoy those years.
For many Ghanaians, the demands of earning a living, caring for family and meeting social obligations can make personal health seem like a secondary concern.
Yet Dr. Naa's discussion offered a reminder that small, consistent lifestyle improvements can matter.
Getting enough sleep. Spending some time outdoors. Drinking water. Eating more fruits and vegetables. Moving the body regularly.
None of these habits requires a dramatic reinvention of life.
They simply require greater attention to choices that are often taken for granted.
And perhaps that is the most encouraging lesson from the conversation.
While no lifestyle practice can guarantee a long life, healthier habits can improve quality of life and reduce the risk of many chronic diseases.
Dr. Naa is expected to return to the Inspirational Morning Drive for a follow-up discussion covering five additional biohacking strategies.
For now, listeners have five practical areas to begin working on.
Because the real goal should not only be to live longer, but to live better.
About the programme
The discussion aired on Inspirational Morning Drive on Sunny 88.7 FM on Wednesday, November 4, 2026, hosted by Jennifer J. Danquah.
For enquiries about the services discussed during the interview, listeners may contact Nova Viva on 059 644 0292 or Nova Wellness Center on 054 958 6494.
Health note: The information shared in this article is for general education and should not replace individual medical advice. Readers should consult qualified healthcare professionals before beginning supplements, prolonged fasting or treatments for existing medical conditions.