So, here I am, just two weeks away from turning 42, and I get hit with this unsettling headline on Slack: “Human aging accelerates dramatically at age 44 and 60.” Not exactly the birthday gift I was hoping for. If my math is right, that means in two years, I might start aging at an alarming pace. Great.
But, let’s backtrack a bit. This headline comes from a study conducted at Stanford Medicine, featured in the journal Nature. It explored the molecular changes of aging by looking at participants aged 25 to 75. The researchers found that the changes weren’t gradual but occurred in noticeable bursts at ages 44 and 60.
“The mid-40s and early 60s are marked by significant changes,” said Michael Snyder, PhD, senior author of the study and a professor at Stanford. “This holds true across all types of molecules.”
At first, the researchers thought this shift in the mid-40s was mainly due to changes women undergo during perimenopause or menopause. However, when they looked solely at men, they found the same shifts occurring, suggesting that there are other factors affecting aging for everyone aside from hormonal changes.
There’s still much to figure out about these changes—like why they happen—especially because the study involved a small group and only followed participants for an average of 1.7 years. A larger, more extensive study would be beneficial.
Regardless, the initial findings were thought-provoking enough that I couldn’t help but think about what I could do now to potentially slow down this rapid aging process.
Here, professionals share their advice on how to ease into aging gracefully as those milestone ages approach.
As You Approach Age 44…
Start instilling these healthy habits now to prepare for that initial aging spurt—this will help strengthen your immune system and reduce inflammation among other factors.
1. Prioritize sleep
If there’s one piece of universally accepted advice, it’s this: Get enough rest! All the experts I consulted agreed on this. Quality sleep is crucial for repairs within your body, and many studies underscore the strong relationship between adequate sleep and a healthy immune system. Plus, it’s often referred to as ‘beauty sleep’ for a reason. Dr. Marisa Garshick, a dermatologist, emphasized that nighttime is key for skin repair.
But how much sleep is enough? According to the American Academy of Sleep Medicine, adults should aim for at least seven hours a night.
2. Cut back on alcohol.
Your evening glass of wine may be interfering with your sleep. Keri Peterson, MD, notes that as we grow older, our bodies metabolize alcohol less efficiently, which can disrupt sleep quality. Alcohol’s metabolites can even wake you up in the middle of the night. Ideally, cutting alcohol out entirely would be best, as even a single glass can affect your sleep.
3. Establish a strength-training routine (if you haven’t already).
Women start to lose muscle mass in their 30s—about 3 to 5 percent each decade. But don’t worry; you can maintain or even gain muscle by engaging in strength training a few days a week.
As Kristen McParland, a trainer, reassured, you don’t need a grueling five-day-a-week regimen. Just two days of full-body strength training can have numerous benefits—improving immune function, muscle health, and overall wellbeing.
However, you can’t expect to see results lifting the same weight week after week. Progressive overload, which means gradually increasing weight and repetitions, is key for building strength.
4. Support your muscles with protein.
There’s a saying that “muscles are built in the kitchen,” and while that’s a bit of an oversimplification, it holds some truth. McParland notes that no matter how hard you work out, you need sufficient protein and carbs to support muscle growth. Rather than the long-standing recommendation of .36 grams of protein per pound of body weight, aim for around .8 to 1 gram to aid muscle-building goals.
5. Don’t forget the cardio.
Your heart is also a muscle, and it requires exercise. The Stanford research links aging to cardiovascular diseases, so regular aerobic activity is essential. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate aerobic activity weekly.
Moderate activity could mean getting your heart rate up enough that you’re a little breathless but can still hold a conversation. This could include walking on an incline, biking, hiking, or a light jog.
6. Protect your skin with SPF.
If you’re not already wearing daily sunscreen on your face, neck, and hands, now is the time to start. Dr. Garshick warns that UV rays can accelerate skin aging and damage DNA, not to mention increase skin cancer risk. Look for broad-spectrum sunscreens with at least SPF 30.
As You Approach Age 60…
If you’ve implemented the previous tips, here are some additional steps to consider in your late 40s and 50s.
1. Talk to your doc about hormone replacements.
During perimenopause and menopause, women’s hormone levels drop, bringing a host of symptoms like hot flashes and weight gain. Hormone replacement therapy may help mitigate these effects.
Dr. Peterson advises discussing the pros and cons with your doctor. Estrogen and progesterone can alleviate symptoms, but adding testosterone may boost muscle growth and libido too.
2. Keep your brain stimulated.
As many as two-thirds of Americans experience cognitive decline by 70. Engaging your brain through activities like reading or puzzles is crucial. Dr. Peterson encourages this, especially during menopause when many might face increased stress or depression.
3. Add flexibility and balance exercises to your routine.
Now’s the time to integrate more stretching and balance training into your workouts. These will help combat stiffness as you age. Simple exercises like walking heel to toe or balancing on one foot can be beneficial.
4. Consider power moves.
If your routine already includes various types of exercise, think about adding power training to improve reaction times and prevent falls. You don’t have to jump; even kettlebell swings or similar movements can be effective.
Ultimately, it’s never too late to add healthy habits to your life. As McParland puts it, “Clients in their 60s can still see positive changes.”
