As you age, your body undergoes significant changes that can impact your health. Around ages 44 and 60, you might notice shifts such as altered metabolism, changes in energy levels, or changes in skin elasticity. These physical symptoms can hint at underlying molecular shifts occurring within your body.
A study published in Nature Ageing journal identifies two key periods of significant molecular changes in ageing: around 44 and 60 years old. The research found that at age 44, there are notable shifts in cardiovascular health, fat metabolism, and alcohol processing. At age 60, changes occur in immune system regulation and carbohydrate metabolism. The study suggests how ageing affects your body in complex, nonlinear ways and lists the risks associated with different stages of ageing.
At around 44, significant molecular shifts occur, including changes in cardiovascular health, which can aggravate the risk of heart and blood vessel issues. Metabolism also shifts, often leading to weight gain and altered fat distribution, while the liver’s ability to process alcohol diminishes, affecting health.
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By 60, the immune system becomes less efficient, increasing susceptibility to infections and illnesses. Additionally, the body’s ability to manage blood sugar levels declines, raising the risk of diabetes and other metabolic disorders. Understanding these changes and how they influence your health can help you manage their effects through lifestyle adjustments.
Here’s how you can manage molecular shifts with lifestyle changes:
Eat a balanced diet: Embrace a diet rich in fruits, vegetables, whole grains, and lean proteins to combat ageing. Nutrients like antioxidants, vitamins, and minerals help fight oxidative stress and inflammation, which accelerate ageing.
Engage in regular exercise: Incorporate aerobic exercises like walking or cycling and strength training to maintain muscle mass, support cardiovascular health, and boost energy levels. Exercise also enhances mood, cognitive function, and sleep, and reduces the risk of chronic diseases.
Manage stress effectively: Chronic stress accelerates ageing and contributes to various health issues. Techniques like mindfulness meditation and deep breathing can lower cortisol levels, improve mental health, and slow the ageing process.
Prioritise quality sleep: Aim for 7-9 hours of restful sleep per night to allow your body to repair and regenerate. Quality sleep supports hormone regulation, cognitive function, and reduces the risk of chronic diseases.
Stay positive and happy: Cultivate a positive outlook to enhance longevity and reduce the risk of age-related illnesses. Engage in activities that bring joy and fulfillment to improve mental health and immune function.
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Maintain social connections: Foster strong social ties to reduce loneliness and support a fulfilling life. Social engagement boosts mental health, reduces stress, and can contribute to a longer lifespan.
Limit alcohol intake: Reducing alcohol consumption helps manage its impact on liver function and metabolism, which can decline with age. Moderating alcohol use supports health and reduces risks associated with ageing.
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