Live Longer Habits

The title says it all: "Human aging speeds up significantly at ages 44 and 60." This comes from a new study by Stanford Medicine, which was published in the journal Nature. The research looked at how aging works by examining the molecules in participants' bodies. 

The study included 108 people, both men and women, aged between 25 and 75. The researchers found that the changes in these molecules happen in bursts rather than gradually, especially around ages 44 and 60. Michael Snyder, a professor at Stanford, explained, “The mid-40s and early 60s are times of big changes for everyone,” no matter which type of molecule you look at. 

Initially, researchers thought the changes noticed in the mid-40s were mainly because of women experiencing perimenopause or menopause. However, even when they looked just at the men, the same changes were still present. This suggests there are other reasons for aging that apply to both genders which are not related to menopause. 

More research is needed to fully understand these reasons and confirm the findings. The current study followed participants for an average of 1.7 years, so a larger, longer study would be helpful. Despite this, the early results really caught my attention, making me wonder what I could do now to slow down the rapid aging identified in the study. 

Here are some recommendations from doctors on how to delay accelerated aging as you approach those crucial ages. 

Meet the Experts:

- Dr. Keri Peterson, an internal medicine doctor in New York. - Kristen McParland, a personal trainer and nutrition coach. 

- Dr. Marisa Garshick, a certified dermatologist and clinical assistant professor in New York. 

As you approach age 44 start these healthy habits, they will help strengthen your immune system and reduce inflammation as you age. 

1. Prioritise Sleep

Getting enough sleep is key to feeling well for years to come. All the experts agree that quality sleep helps your body recover and supports a healthy immune system. Dr. Garshick points out, “Nighttime is a crucial time for skin recovery.” Aim for seven to nine hours of sleep each night, as recommended by the NHS. 

2. Cut Back on Alcohol

If you enjoy a glass of wine in the evening, it could be affecting your sleep. Dr. Peterson explains that as we get older, our bodies handle alcohol differently, which can disrupt our sleep quality. She suggests reducing or even eliminating alcohol to improve your rest. 

3. Start Strength Training

Muscle loss can start in your 30s, so it’s important to start strength training if you haven’t already. Even just a couple of days a week can bring great benefits for your muscles, mood, and heart health. Dr. McParland says you don’t need to lift weights every day; even two days of full-body workouts can make a big difference. 

4. Get Enough Protein

You’ve probably heard that "muscles are made in the kitchen," and there's truth to that. It’s essential to eat enough protein to help build and maintain muscle. McParland suggests aiming for 0.8 to 1 gram of protein per pound of body weight. 

5. Include Cardio Exercise

Keep your heart healthy by getting at least 150 minutes of moderate exercise each week. Dr. McParland suggests activities like walking, cycling, or light jogging to get your heart rate up while still being able to chat with a friend. 

6. Use Sunscreen

If you’re not already applying sunscreen daily, start using it now on your face, neck, and hands. Dr. Garshick warns that UV rays can speed up skin aging and even lead to skin cancer. Look for sunscreen with at least SPF 30 and broad-spectrum protection against UVA and UVB rays. 

As you approach age 60 - If you’re already following the advice above, consider adding these tips to your routine in your late 40s and 50s. 

1. Consult About Hormone Replacement

During menopause, women experience drops in estrogen and progesterone, leading to various symptoms like hot flashes and weight gain. Dr. Peterson recommends discussing hormone replacement therapy with your doctor, which may help lessen these effects and support overall well-being. 

2. Keep Your Brain Active

Many people experience some cognitive decline as they age. To keep your brain sharp, engage in activities that challenge your mind, such as reading, puzzles, or hobbies. Dr. Peterson encourages patients to stimulate their brain, especially as they get older. 

3. Add Flexibility and Balance Exercises

If your exercise routine doesn’t yet include stretching or balance work, now's a good time to start. “As you get older, your body tends to get stiffer,” says Dr. Peterson. Simple balance exercises can help prevent falls. 

4. Incorporate Power Moves

For those already doing strength, cardio, and flexibility workouts, consider adding power training. This helps improve your reaction times, which can be important for avoiding trips and falls. You don’t need to jump; kettlebell swings or practicing landing techniques can work well. 

In conclusion, it’s never too late to start new healthy habits, no matter where you are in life. Dr. McParland emphasises, “Clients in their 60s can still see great changes.”

Source:msn