According to a recent Stanford Medicine study published in Nature, aging doesn’t happen gradually but rather in bursts around the ages of 44 and 60.
The study analyzed the molecular changes in people ages 25 to 75, discovering significant shifts in molecules at these two critical ages. Senior author Michael Snyder, PhD, a professor at Stanford, explained that the mid-40s and early 60s bring about dramatic biological changes that are consistent across different molecular types.
Initially, researchers thought the changes in the 40s were tied to perimenopause or menopause in women. However, similar changes appeared in men, suggesting that other factors affect aging for both sexes, unrelated to hormonal shifts.
While the study is promising, it was limited by a small sample size and a short duration of 1.7 years. More extensive research is needed to fully understand these shifts and validate the findings. But the results are eye-opening enough to prompt me to explore ways to slow down aging before it accelerates.
Here are expert-backed habits that can help delay the aging process in your 40s and 60s.
For Those Approaching Age 44:
Adopt these healthy habits now to strengthen your immune system, reduce inflammation, and combat the early signs of aging.
Prioritize Sleep Experts agree: quality sleep is essential. It’s during sleep that your body repairs itself, and it plays a critical role in maintaining immune health. Dermatologist Marisa Garshick, MD, emphasized that the skin benefits from this nightly repair. The American Academy of Sleep Medicine recommends seven or more hours of sleep per night.
Cut Back on Alcohol As we age, our bodies process alcohol less efficiently, which can disrupt sleep quality. Internal medicine expert Keri Peterson, MD, advised cutting alcohol out or limiting consumption to avoid sleep disturbances caused by alcohol metabolites, which act as stimulants in the body.
Strength-Training Routine Muscle loss begins in your 30s, and by the time you hit your 40s, it accelerates. Personal trainer Kristen McParland suggests strength training at least twice a week. Regular strength training boosts immune health, bone density, and muscle mass, which are key to feeling strong and youthful.
Support Muscles with Protein Muscle-building is not just about lifting weights—it’s also about proper nutrition. McParland recommends consuming 0.8 to 1 gram of protein per pound of body weight to help maintain muscle mass.
Cardio Matters Cardiovascular health is critical as we age. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity aerobic exercise per week. Activities like walking, biking, and light jogging can help keep your heart healthy.
Use Sunscreen Sun exposure accelerates skin aging and increases the risk of skin cancer. Dr. Garshick recommends daily use of sunscreen with at least SPF 30 to protect the skin from harmful UV rays.
For Those Approaching Age 60:
If you’re already following these habits, consider adding these actions to your routine as you approach your 60s.
Talk to Your Doctor About Hormone Replacement During menopause, hormone levels drop, causing various symptoms. Peterson suggests discussing hormone replacement options with your doctor to manage symptoms like hot flashes, sleep disturbances, and to support bone and muscle health.
Keep Your Brain Stimulated Cognitive decline is common with aging. Peterson encourages activities that keep the brain active, such as reading, puzzles, or engaging in hobbies. This can help maintain cognitive function and prevent mental health issues, including depression.
Add Flexibility and Balance Training As we age, our flexibility and balance tend to diminish. Peterson recommends adding stretching and balance exercises to your routine, like standing on one foot or walking a straight line to improve stability.
Power Training To improve reaction times and prevent falls, McParland suggests adding power exercises, such as kettlebell swings or practicing your landing technique.
The key takeaway from all this? It’s never too late to start incorporating healthy habits into your daily routine. McParland reminds us that even clients in their 60s experience positive changes when they commit to a healthier lifestyle.
Read more:
- What Is The Best Multivitamin For Men Over 60?
- Best Diet for Men in Their 50s
- Best Weight Loss Plan For Men Over 40: A Comprehensive Guide To Healthier Living
