No one wants to decline with age, so intervention is key. Photo / 123rf
Researchers have discovered two spikes in our ageing. Here’s how to turn back the clock.
It’s no revelation that our health malfunctions as the years advance. But a study from Stanford University has challenged the traditional idea that we steadily age over time. The research team extensively monitored
Professor Michael Synder, an expert in genetics and senior author of the study, says: “You really do want to take care of yourself as you approach these periods. Eating better will help with the drop in lipid metabolism which shows up in the 40s. And strength training is important, especially as you hit your 60s, when there is a loss of muscle mass. Always try to track yourself with specific check-ups, so you can make sure things are going fine during these periods.”
No one wants to decline with age, so intervention is key. And when it comes to health, time seems to be of the essence.
While menopause often gets the blame for the sudden increase in health concerns among midlife women, the Stanford report revealed a similar jump in age-related issues amongst 40-something men. It also confirmed what we already know: our ability to process alcohol diminishes, skin and muscle texture weakens, and the way we deal with caffeine, fats and sugars is compromised. Other changes include …
Steak lovers look away. The new research tells us that shifts in our lipid metabolism means our body finds it harder to process these as we age and can result in high cholesterol levels.
When the body doesn’t manage cholesterol, it sits along the artery walls and clogs them. This puts more strain on the heart to pump blood and so blood pressure rises.
Foods containing saturated fats, such as processed meat, dairy products, baked and fried goods, are on the culprit list.
After 40, it’s worth keeping an eye on your metabolic health by signing up for a free NHS Health Check every five years that will include a blood pressure and cholesterol check.
Top tip
When cooking or preparing dressings, turn away from butter, ghee, suet, coconut oil and palm oil. Healthy alternatives include vegetable oils like virgin olive oil, sunflower, peanut, and avocado oil.
The Stanford study showed musculoskeletal issues shoot up after 40. The Royal Osteoporosis Society (ROS) confirms we reach our peak bone health at the age of 30. As we get older, the tissue inside our bones naturally declines, but especially for women around the menopause when levels of oestrogen decrease. Though osteoporosis disproportionately affects females, anyone can suffer. The ROS says: “Data shows one in two women and one in five men over 50 will break a bone because of osteoporosis; it is an escalating public health crisis.”
Weight-bearing exercise with impact, for example walking or jogging, and muscle-strengthening exercises such as pilates or weight training will keep bones strong, and the earlier in life you start the better (but it’s never too late). Build up to 20-30 minutes muscle-strengthening exercise a day – specifically working on your legs, arms and spine.
Foods high in vitamin D, such as oily fish, red meat and egg yolks, help your body absorb and use calcium, which is necessary for strong bones. Between the end of September and the beginning of April, when sunlight is scarce in the UK, you should consider taking a daily supplement of 10 micrograms (sometimes called 400 international units) to boost levels.
Top tip
To check your osteoporosis risk, the ROS has a three-minute online osteoporosis risk checker, which, since its launch two years ago, has helped over 47,000 people receive an early diagnosis and gain access to medication to strengthen their bones. If you feel your risk is high, you can also ask your GP to refer you for a DEXA bone density scan.
As we hit our 60s, our immune function takes a dive, our ability to process carbs becomes ever more sluggish while our heart and kidneys are not as robust as they once were, as confirmed by the Stanford study. Fortunately, there’s still time to reboot our health.
There are significant changes in our metabolism as the years tot up. And our decreased ability to process carbs is linked to a greater risk of type 2 diabetes. According to Diabetes UK, there are 4.4 million people living with a diabetes diagnosis and a further 1.2 million with type 2 diabetes yet to be diagnosed.
Douglas Twenefour, the head of care at Diabetes UK, states, “Type 2 diabetes is more prevalent as we get older due to a combination of increasing insulin resistance and a reducing ability to make the right amount of insulin. Insulin resistance is where the insulin that is produced does not work properly, and in older people this could be due to being less physically active and more sedentary. It’s not unusual to lose muscle with age, but this can make it harder for the cells to absorb glucose from the blood, leading to higher blood glucose levels over time which increases the risk for type 2 diabetes. A positive solution would be to do weight-bearing exercise on at least two days a week.”
Top tip
It’s worth keeping an eye on your carb intake. The NHS recommendation for carb intake is 230g for women and 300g for men daily, ideally in the form of “good” carbs like brown rice and pasta, wholegrains, beans and lentils and non-starchy vegetables such as broccoli. Two slices of bread are about 30-40g.
An unhealthy lifestyle can be tough on the kidneys, mainly because their primary job is to clean out the bad stuff – they filter about 180 litres of blood every day. Fiona Loud, the policy director of Kidney Care UK, says: “Natural ageing means we lose about 1% of our kidney function year on year. But if things go really wrong, the average age for people to get kidney failure is 64-85. Many people are unaware that diabetes is the most common cause of kidney damage, plus high blood pressure is a significant risk factor, so anyone with these conditions can be vulnerable.
Always check your pee. Healthy pee is a lighter yellowish shade; a darker colour may indicate dehydration. Continual urinary infections can also take their toll on the kidneys and are common among older people. It’s extremely important to stay well hydrated because dehydration can lead to crystals that affect kidney function.
Outside of conditions such as diabetes that put people at risk of chronic kidney disease (CKD), the main offenders for kidney damage are too much salt in the diet, sugary drinks and smoking, combined with a sedentary lifestyle; even some medications like ibuprofen should be monitored because overuse can be damaging. Warning signs in the body include anaemia, tiredness, nausea, foamy pee, increased blood pressure, puffy eyes and swollen legs. There is no cure for kidney failure, so prevention is definitely better.
Top tip
The NHS advises at least 6-8 glasses of fluids (water, herbal tea, diluted fruit juice) daily, and remember, alcohol makes you more dehydrated.
Age is the main risk factor for heart disease. The heart’s ability to regenerate itself tails off, so any disease or trauma is significant. Plus, our arteries can harden and become narrow with a build-up of plaque (fat, calcium, cholesterol, a type of protein and cellular waste), which can lead to stroke.
Joanne Whitmore, a senior cardiac nurse at the British Heart Foundation, advises us to get moving, eat a healthy diet, stop smoking and cut down on booze. She says: “The strain on the heart can also be reduced by lowering cholesterol, blood pressure and maintaining a healthy weight. Aim for 150 minutes of moderate-intensity activity a week. Eat smaller amounts of meat – if you eat more than 90g of red and processed meat per day, it is recommended that you reduce this to 70g or less.
“If you want to quit smoking, get in touch with your local stop-smoking services. They’ll provide you with support and boost your chances of success. Stick within the recommended guidelines of no more than 14 units of alcohol per week. Drinking more on a regular basis can cause abnormal heart rhythms, high blood pressure, palpitations, damage to your heart muscle and stroke.”
Dr Maeva May, an associate director of system engagement at the Stroke Association, adds: “A stroke happens when the blood supply to part of the brain is cut off, killing brain cells. Nine out of 10 strokes are preventable – there is enormous potential for reducing strokes if the risk factors are better detected, treated and managed.”
Top tip
A doctor may recommend statins if you have other risk factors for heart disease and stroke (such as diabetes, angina or irregular heartbeat) regardless of age. Recent studies have suggested that for older people, being on a statin is linked to an increase in years lived in good health.
The study picked up a drop in the function of our immune system that can mean a rise in the risk of cancer. The advanced years will see us less able to fight infections and illnesses as the body produces fewer immune cells, while the ones we do have are less robust. Maxine Lenza, a health information manager at Cancer Research UK, says: “The possibility of cancer increases as we age because cancer starts when cells in our bodies get damaged. The older people get, the more time there is for cell damage to build up, which can lead to cancer.”
Maintaining a healthy immune system is your golden ticket. Sleeping and eating well, reducing stress, keeping up with your vaccines, exercising and stopping smoking are positive steps towards being fit.
Top tip
Try to introduce one wholesome change in your lifestyle every week. Whether that’s booking your flu jab, eating foods high in vitamins A, B6, B12, C and D as well as copper, folate, iron, selenium and zinc (salmon, eggs, green leafy veg), getting off the bus a stop earlier and walking, or buying a quality eye mask to block out light and aid REM sleep. Your body’s natural defence system will thank you for it.
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