Forget the slow and steady decline – a new Stanford Medicine study challenges the traditional view of ageing. Researchers have identified two distinct periods of rapid biological change in humans, occurring around the ages of 44 and 60. This groundbreaking study, published in Nature Aging, sheds light on the non-linear nature of ageing.

The 40s & 60s Shift

The researchers analysed data from over 100 participants between 25 and 75 years old. They tracked a staggering amount of information – over 135,000 different molecules and microbes – revealing a surprising pattern.

The study identified dramatic changes in molecules, microbes, and various biological markers related to cardiovascular disease, metabolism, and immune function during these periods.

The findings have significant implications for understanding and managing age-related health risks.

What changes?

In the mid-40s, significant changes were linked to:

• Alcohol, caffeine, and lipid (fat) metabolism

• Cardiovascular disease risk

• Skin and muscle function.

By the early 60s, the focus shifted to:

• Carbohydrate metabolism

• Immune regulation

• Kidney function

• Continued changes in cardiovascular disease risk.

Interestingly, these changes were not limited to women – men experienced similar shifts in the mid-40s, suggesting factors beyond menopause are at play.

Mitigating the 40s Shift

Once again, the solution is found in Lifestyle Medicine: using our lifestyles as our medicne.  The value-add from the research is that our focus should shift depending on our age.

On reaching your 40s, consider giving particular attention to:

• Prioritise maintaining a healthy heart: Regular aerobic exercise (like running, swimming, or cycling) and strength training (like HUR and Be Strong classes) help reduce the risk of heart disease

• Reduce stress: Techniques such as meditation, yoga, or deep breathing are great for reducing the kind of stress levels that damage our health

• Optimise nutrition: A balanced diet rich in fruits, vegetables, whole grains, and lean proteins is foundational

• Limit Alcohol: In our 40s, our ability to metabolize alcohol slows.

• Quality Sleep: To ensure you get the 7-9 hours of uninterrupted sleep we need, aim to wake up at the same time every morning. Yes, including weekends!

Mitigating the Early 60s Shift

As you enter your 60s, consider these lifestyle adjustments:

• Remain physically active: avoid thinking, ‘I’m getting to old for this’. We may do less, but exercising consistently through the week slows muscle loss, and actually prevents it if we do enough. It also improves balance and boost the immune system.  

• Eat nutrient-dense foods: select foods rich in vitamins, minerals, and antioxidants to support overall health and combat inflammation.

• Manage chronic conditions: work closely with your healthcare provider to manage any existing chronic conditions like diabetes, high blood pressure, or arthritis.

• Stay socially engaged: strong social connections are foundational to mental and emotional wellbeing.  

• Regular health checks: adhere to recommended screenings for age-related conditions like colon cancer, breast cancer, and prostate cancer.

Further research to come

More research is needed to fully understand the biological mechanisms driving age-related molecular changes. But you can do personal ‘research’ by closely following your Well Ontrack exercise and recovery plan, and upgrading your lifestyle. Monitor your results by listening to all the compliments you recieve:-)

Now that I have read this research I can really relate to it! How great to be better prepared to navigate these critical periods and promote healthy longevity.

In the meantime, getting into Be Well and adopting a proactive, preventative approach to health and wellness, with a focus on lifestyle modifications, will mitigate the impact of these changes and promote a healthier, happier, younger you!

See you again at Be Well soon.

Lifelong Health, Made Simple

PS: Special shout-out to all the Members who have taken up our Winter Challenge and are playoing Be Well Bingo. You have a week to go to reach the top of the leaderboard!